Fitness Amateur Of The Week: Siliana Sizzles On Stage!

Heavy iron gave Siliana the body to compete and win against serious bikini babes. See the plans she used for contest prep that delivered overall trophies!

Q

How did your fitness journey begin?

After the birth of my son, I decided to get in shape. I gained a normal amount of weight during pregnancy (40 pounds), but it was bothersome to be considered skinny fat. I decided to take it seriously and hired a personal trainer who made me lift heavy weights. When I saw the results, I was hooked.

I decided to compete in my first NPC show, The Branch Warren Classic, in July 2011. I kicked into high gear, placed second in my class, and loved the high I got on stage. Then I entered the Dallas Europa 2011 and won overall bikini.

After my win, I went to the North American Championships in Cleveland, Ohio, and placed third. I returned home, won the overall at the Texas State, and was crowned Miss Texas Bikini 2011. My second pro card attempt was at Team Universe where I placed fourth. I entered the Texas State again in 2012, defended my title, and was crowned Miss Texas Bikini.

"I listen to my body and evaluate myself daily. I constantly switch it up so my body doesn't get stagnant."

What fitness regimen delivered the best results?

My workout routine revolves around listening to my body. If it's leg day, but my legs are sore, I don't train them. I listen to my body and evaluate myself daily. I constantly switch it up so my body doesn't get stagnant.

Day 1: Quads
  • Smith Machine Squats Smith Machine Squats Smith Machine Squats
    2 sets of 10 reps
  • Squats Squats Squats
    5 sets of 5 reps
  • Leg Extensions Leg Extensions Leg Extensions
    3 sets of 12 reps
  • Lunges Lunges Lunges
    3 sets of 20 reps
  • Abductors Abductors Abductors
    3 sets of 12 reps


Day 2: Hamstrings
  • Deadlift Deadlift Deadlift
    3 sets of 10 reps
  • Romanian Deadlift Romanian Deadlift Romanian Deadlift
    6 sets of 12 reps
  • Leg Press Leg Press Leg Press
    3 sets of 12 reps
  • Leg Curls Leg Curls Leg Curls
    3 sets of 12 reps
  • Cable Kickbacks Cable Kickbacks Cable Kickbacks
    3 sets of 12 reps
  • Glute-Ham Raise Glute-Ham Raise Glute-Ham Raise
    3 sets of 12 reps


Day 3: Back/Shoulders/Chest/Arms
  • Pull-Ups Pull-Ups Pull-Ups
    3 sets of 12 reps
  • Cleans Cleans Cleans
    5 sets of 10 reps
  • Shoulder Press Shoulder Press Shoulder Press
    5 sets of 10 reps
  • Power Curls Power Curls Power Curls
    3 sets of 10 reps
  • Push-Ups Push-Ups Push-Ups
    3 sets of 10 reps
  • Barbell Curls Barbell Curls Barbell Curls
    4 sets of 10 reps
  • Cable Push-Downs Cable Push-Downs Cable Push-Downs
    4 sets of 10 reps


Day 4: HIIT Cardio
  • Treadmill Treadmill Treadmill
    30-40 minutes
Day 5: Abs/Calves
  • Seated Calf Raise Seated Calf Raise Seated Calf Raise
    3 sets of 10 reps
  • Standing Calf Raises Standing Calf Raises Standing Calf Raises
    3 sets of 10 reps
  • Sit-Ups Sit-Ups Sit-Ups
    3 sets of 10 reps
  • Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
    3 sets of 10 reps


Day 6 & 7: Off

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Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

Meal 1
  • Steel Cut Oats Steel Cut Oats
    1/2 cup
  • Egg Whites Egg Whites
    5 whites
  • Spinach Spinach
    2 cups
Meal 2
  • Whey Protein Whey Protein
    1 scoop
  • Strawberries Strawberries
    6 strawberries
  • Almond Milk Almond Milk
    1/2 cup
  • Mixed Nuts Mixed Nuts
    1/2 cup
Meal 3
  • Tilapia Tilapia
    6 ounces
  • Asparagus Asparagus
    4 ounces
  • Apple Cider Vinegar Apple Cider Vinegar
    1 teaspoon
  • Olive Oil Olive Oil
    1 teaspoon
Meal 4
  • Salmon Salmon
    5 ounces
  • Egg Whites Egg Whites
    2 whites
  • Cucumber Cucumber
    4 ounces
Meal 5
  • Lean Turkey Breast Lean Turkey Breast
    4 ounces
  • Egg Whites Egg Whites
    2 whites
  • Olive Oil Olive Oil
    1 teaspoon
  • Apple Cider Vinegar Apple Cider Vinegar
    1 teaspoon
Meal 6
  • Tilapia Tilapia
    5 ounces
  • Romaine Lettuce Romaine Lettuce
    4 cups
  • Mustard Mustard
    1 teaspoon

What supplements gave you an edge?


"Do what others won't today, so that you can do what others can't tomorrow."

How did your passion for fitness emerge?

My father wanted my two siblings and me to be professional tennis players, so we were active at a young age. My true passion for fitness didn't come until I started busting my butt in the gym to make real gains. When I realized I was pretty strong for my size, I enjoyed the gym and liked to see what I was capable of.

What/Who motivates you to live a healthy lifestyle?

My son motivates me to be the best I can be. I go to him for motivation to be better and look within myself. There's no better place to find strength and motivation than within yourself.

Where did you go for inspiration?

I don't know how to quit. I was raised to never give up. On days when I felt like I didn't want to keep going, I thought about my competition and it instantly motivated me to work harder than my competitors.

What are your future fitness plans?

I started my own clothing line "Beauty Is A Beast" for women. It's empowering clothing for women to wear in the gym or during everyday life. Along with the clothing line, I'm stepping behind the stage to help girls prep for shows with posing, nutrition, dieting, and training. All of this will be available on my website. The launch date is soon. Anyone interested can check my Twitter, Instagram, or Facebook for exact details.

What is the most important fitness tip?

Do what others won't today, so that you can do what others can't tomorrow.

Who is your favorite fitness competitor?

My Team Optimum teammate, Jessica Paxson, is an awesome inspiration. I go to her for lots of advice.

How did Bodybuilding.com help you reach your goals?

I looked at photos from past competitions to see what the girls looked like, what each show expected, etc. I spent hours browsing BodySpace to see how others overcame their struggles and stayed on track. I found great help and advice on the forums.

Siliana's Top 5 Gym Tracks

  1. "F***in' Problems" by ASAP Rocky
  2. "I'm a D-Boy" by Lil Wayne
  3. "Strange Clouds" by B.o.B. ft Lil Wayne
  4. "You Be Killin' 'Em" by Fabolous
  5. "Trapster" by Young Jeezy
Competition History
  • 2011 Branch Warren - 2nd Place
  • 2011 Dallas Europa Supershow - 1st Overall
  • 2011 IFBB North Americans - 3rd Place
  • 2011 Texas State Championships - 1st Overall
  • 2012 Team Universe - 4th Place
  • 2012 Texas State Championships - 1st Overall
  • 2012 NPC Nationals Atlanta - DNP
  • 2013 NPC Jr USA's - 5th Place
  • 2013 NPC Jr Nationals - DNP