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2004 OCB
Yorton Cup
Figure Champion
Adelina Belinda Carvalhal
Brooklyn, NY
DOB: October 10, 1977
Height: 5' 2"
Weight: 117lbs (120-123 lbs off season)
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2004 |
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06/05/04 |
10/16/04 |
11/13/04 |
Highlight of Competing:
Every competition that I train for and get on stage feeling
like I look my personal best is a great moment for me. My
highlight of competing thus far would have to be the OCB
Championships on November 13, 2004 in Raleigh, NC. I was
among the best, and to come out victorious and earn a pro
card was an amazing feeling.
Adelina’s Training Style:
I train all year round. I do not believe in seasonal
training, or training just before a competition. Working out
is a lifestyle and a life long commitment. For competitions
my style of training is modified. A typical contest prep
training routine would be:
1. Quads & Calves
2. Shoulders & Biceps
3. Chest & triceps
4. Back & Hamstrings
5. Quads & biceps or triceps
I also do cardio everyday for 30 minutes, and abs every day.
About 2 weeks before competition, I go to a steam room for
about 15-20 min, and then to a sauna for about 15-20 min.
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2003 |
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04/26/03 |
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Adelina’s Diet Regimen:
I am very fortunate to have a pretty fast metabolism and
good genes. On a daily basis I eat relatively healthy. I say
relatively because I do have weakness for chocolate, so
every so often I do indulge in a Twix or Kit Kat. I also
love chocolate chip cookies. I try not to deprive myself too
much, but I never go overboard. I do stay away from fast
foods though. During competition season, I am very strict
with what I consume. I try to drink at least 1 gallon of
water a day and stay away from all sweets and juices. A
typical day’s meals would be:
1. Protein shake (before my workout)
2. Seven egg whites, one slice of cheese, 2 slices of low
carb wheat bread
3. Baked chicken breast with brown rice
4. Protein shake, McIntosh apple (my favorite)
5. Baked chicken with a large garden salad
6. Jiffy peanut butter with 4 crackers (late night snack)
I try to eat 1 gm of protein per pound, and on the days that
I can't get in all of my meals, I do have a protein bar (Meso-Tech
Cookies-N-Cream).
Adelina’s Supplementation:
Personally, I don't like supplements. I hate taking pills.
However, it is essential since the intensity of training
tends to stress the body and dieting can compromise the
immune system. I always take a multi vitamin (usually
Centrum chewables). I also use Pro-Complex protein shakes
since it is the only shake that I can drink with distilled
water and still tolerate.
Adelina’s Tips for Other
Competitors Wanting
to Excel in the
Sport:
Find the right forum to compete in. Every body type is
different so training and dieting for the right competitions
is extremely important. Stay consistent with your work out.
Training is a lifestyle and a serious commitment so sticking
to it is very important. Do research. Ask other competitors,
read magazines, and use the Internet. There is an abundance
of information readily available on bodybuilding, figure,
and fitness competition. Set personal realistic goals and
strive to achieve them. Finally, believe in yourself! Don't
compromise your morals and ethics to get ahead, and don't
rate your success on the amount of competitions won. Success
first comes from within, once you exude confidence, and feel
like a winner, that attitude and presence will be apparent
when you step foot on stage.
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