The Diary of a Wellness Bodybuilder

In today’s episode, I am sharing my top 6 tips to push through the last 2 weeks while prepping for a bodybuilding competition. Being in a caloric deficit for weeks and months can be extremely taxing for the body. Everything feels even harder as we get closer to the show day. Competing in 5 bodybuilding competitions has taught me and continues to teach me a lot about myself and this process. Wether...

There are many people who wants to compete in bodybuilding shows but don’t know where to start. Making the decision to compete in a bodybuilding show is nerve wracking enough to begin with. I know this feeling all too well. So, I’m today’s episode I am taking you through my step by step task list to participate in a bodybuilding competition. From selecting a federation to compete in, down to booki...

Posing in bodybuilding is an art form. It takes a lot of practice to become comfortable showcasing our physique in it’s peek on bodybuilding stage. Over the years competing in 5 Bodybuilding shows, I have learned that in addition to delivering the poses perfectly— carrying yourself with poise and grace will help you stand out in a line full of competitors. Today, I am sharing my top 4 advice on ho...

In today’s episode, I am sharing with you my top 5 tips to have a smooth show day experience. I’ve been through 5 show days so far, and this past show day at NPC Garden State Championship was the smoothest experience I’ve had so far. Through trial and errors I’ve learned that it’s best to pack everything in a small rollaway suitcase to take backstage, especially if you are not staying at the place...

In today’s episode, I’m sharing all the changes I’ve been going through the past 4 weeks since I started prepping for my very first national bodybuilding competition. I dive into my current cardio protocol, training protocol and daily calorie intake. I share my wins and struggles so far in this prep including energy level, high daily activity, hunger management and getting my sleep schedule under...

In today’s episode, I am sharing my top 3 tips to have a productive morning. Growing up my Bangladesí mother always said the way my day starts will dictate my productivity for rest of the day and ultimately help me end the day on a high note. I always carried that message in my heart. Over the years going through changes in jobs, living situations, and different bodybuilding phases— I’ve learned t...

In today’s episode, I am sharing my top 5 tips to manage fatigue while prepping for a bodybuilding competition. Being in a caloric deficit for weeks and months can be extremely taxing for the body. If we don’t manage our fatigue and set up a mandatory recovery practice, we can easily go down the path of massive burn out. I am all about giving my 110% daily without complaining but from years of com...

In today’s episode, I am sharing what I’ve been up to since my national qualification at NPC Garden State Championship last month. I go over my bodybuilding plans for rest of 2023, as well as, my true feelings since my national qualification. I also share my current cardio regimen, training protocol and caloric intake in details. Give this episode a listen to stay updated on my bodybuilding journe...

In today’s episode, I am sharing how I celebrated my victory after winning 1st place at NPC Garden State Championship without going down the spiral of binging. From my past experiences of binging post show, I have learned a thing or two to keep myself from going down the same cycle of binge, restrict and shame. A big part of it has sparked through the realization that food isn’t going anywhere— we...

In today’s episode, I am sharing with you my biggest takeaways so far from this year’s competition prep. I’ve been on prep since February and we are now in June. These past 20 weeks have taught me a lot about myself and the sports of bodybuilding as a whole. Every prep is different than the last one because as competitive bodybuilders we are constantly pushing our limits and evolving into differen...

Peak week in a bodybuilding competition can be stressful but the goal is to minimize stress and cruise into show day. Over the years I have learned to take care of the big things such as registering for the competition, booking travel and hotels ahead of time— that way I don’t have much to do during peak week other than just focusing on beauty care and packing. Give this episode a listen to get mo...

Posing in bodybuilding is an art form. We can have our best physique to date but if we don’t master posing we fail to showcase it on bodybuilding stage. Over the years I have learned that in addition to delivering the poses perfectly— being able to channel your personality and essence through posing is what makes you stand out on the line up. Today, I am sharing my top 3 advice on becoming better...

One of the biggest struggles I faced over the years as a muscular women is not feeling FEMININE enough. Our societal beauty standards deem muscles as “manly” which can make it difficult for women like myself to nurture our identities as feminine women as we build muscular physiques. Over the years I have learned that “femininity” to me is my energy that I put on display for the world. It can mean...

One of the biggest costs for females competing in bodybuilding shows is the competition suit. These bedazzled bikinis can range from a few hundreds to a few thousands. Over the years I have purchased my competition bikinis from various different makers and even though all of those bikinis were great quality, I would rather not spend so money on something I won’t be using more than a handful of tim...

One of the questions that I get asked a lot while on prep is how I am feeling. Truth be told most of the time I feel exhausted as I get deeper into prep. The last four weeks before show date is the hardest. The food intake is chronically lower and my activity level is continuously higher. Those are the weeks I know for a fact that I am burnt out and moving forward by simply by sheer faith in the p...

In today’s episode, I’m answering a question I have been getting asked a lot “What protein powder do you use to build all those muscles?” The short answer, it’s not the protein power that built the muscles I have now. We often look at powders and pills as a quick solution to long term physique goals, when we could easily meet our protein needs through whole foods. I don’t have anything against pro...

In today’s episode, I’m sharing all the changes I’ve been going through the past 12 weeks since I started prepping for my next bodybuilding competition. I dive into my current cardio protocol, fat loss supplementation and daily calorie intake. I share my wins and struggles so far in this prep including energy level, high daily activity, hunger management and getting adequate sleep. This will be my...

In today’s episode, I share the 3 qualities I look for in a friendship. I am a firm believer that having quality people in our lives improves the quality of our lives. Until we learn what our standards are, what we bring to the table and what we expect in return, we are more likely to settle with whatever trash life sends our way. 3 qualities that I look for in a friendship are: 1) That feel good...

In this solo episode, I’m sharing details about my current bodybuilding prep. I am 4 weeks into prepping for my next NPC wellness competition. This will be my 3rd time competing as a wellness athlete. I compare this prep to my last bodybuilding preps and share the positives vs. negatives. I talk about my current cardio protocol, caloric intake, body fat percentage and more with great details. Tune...

In this episode, I invite Marie Allegro, IFBB Pro Bodybuilder and owner of “Stage Ready by Marie” to join me in discussing her life in the bodybuilding sphere. Marie answers questions such as, what made her want to compete, her experience so far as a pro bodybuilder, where she is currently in bodybuilding journey and many more. Listen to this episode to learn more about a female pro bodybuilder an...

Today I welcome you to a new series titled “Get to Know me.” This is where I bare it all. Over the next few months I will be sharing all my past life experiences in a chronological order to give you insight as to where I came from, what experiences and people shaped me, as well well, why I am who I am today. In this episode, I share my birth story up to the first two years of my life as a dark ski...

In this solo episode, I’m sharing details about my current bodybuilding phase. After 14 long months I am finally at the end of my bulk. I explain what it’s like to be in a “pre-prep” phase. From my cardio, to my training- everything is out in the open for you. Tune in to learn about my current protocol inside and outside the gym as I get ready to prep for my next bodybuilding competition. My Links...

In todays episode, I share my tips and tricks to manage gym anxiety. Even though I have been lifting weights for years I still struggle with anxious thoughts time to time while at the gym. I share tips such as, going to the gym before or after rush hours, training with a friend, using noise canceling headphones, and more. If you need help managing gym anxiety give this episode a listen. You are no...

In this episode, I invite Natalia Aponte, a bikini competitor to join me in discussing competitor’s lives after the hustle and bustle of competition prep ends. Natalia answers questions such as, what made her want to compete, her experience so far as a bikini competitor so far, where she is currently at in her fitness journey and many more. Listen to this episode to get an insight into the life of...

In today’s solo episode, I go over my lessons and regrets when it comes to pursuing my own fitness goals in hopes it helps you not to make the same mistakes as myself. We often hold back from starting on our fitness goals because we want everything to be perfect. Unfortunately, life may not allow us perfection. It’s my advice to start now even if everything is not optimal. Make progress along the...