Rebecca Lwin is Bikini-fit at 48
Age is just another excuse. Time and time again, I encounter incredible people who inspire me to believe that it’s never too late to get those abs.
Bikini athlete Rebecca Lwin is one of them. She started training two years ago at the age of 46. Today, she has the title of Champion, Masters Bikini 35+ and 40+ division at Musclecontest Philippines — with an an incredible body to boot.
The Philippine STAR: How long have you been joining competitive bodybuilding?
Rebecca Lwin: This is my second year in competitive bodybuilding. I began training at the age of 46 and competed in my first show (ANB Universe International 2017 here in Manila) at age 47. After that, I took about a 10-month improvement season before joining Musclecontest Philippines.
Why did you decide to compete in Musclecontest Philippines?
To be able to compete in an IFBB Musclecontest show is something I’ve always wanted to do. So, when I heard that Musclecontest was coming to the Philippines, I was beyond excited. My family has lived in Manila for over 10 years and competing in this prestigious federation without having to travel was just too good to be true. I registered in April and never turned back.
What was the hardest part about your contest prep for Musclecontest Philippines?
This prep was tougher than my prep last year, in terms of my calories and carbs being much lower. We (my coach & I) knew the look that IFBB generally likes, and we knew I needed to come in very lean and tight. So we did what it took and it was worth it!
What was your diet like? Tell us about your meals and supplements.
I follow a flexible dieting plan where my coach sets my macros and I plan it out with whole, healthy foods. I’m a registered dietitian, so playing around with my diet is really fun for me. For breakfast, I always have egg whites and a bowl of oatmeal, enriched with protein powder and shredded zucchini or carrot and topped with nut butter (almond butter & peanut butter are my favorites) and a bit of fruit. Lunch and dinner can be fish or chicken with brown rice, roasted pumpkin (squash) and steamed veggies drizzled with tahini. My snacks are from recipes I made up. Some examples are green protein smoothies, pumpkin oat pancakes, sweet potato “brownies,” and blueberry protein ice cream with cacao nibs. Even as my calories get lower, I try to keep things interesting. Being a natural athlete, I take minimal supplements — just vitamins/minerals, fish oils and potassium if my diet that day doesn’t hit my target. My pre-workout is just black coffee.
What was your training program like? Can you give us a brief overview of your weightlifting and cardio regimen?
I lift five days a week following a split routine: three leg days (emphasizing glutes/hamstrings) and two upper body days (either full upper supersets or splits: shoulders/back/biceps and shoulders/back/triceps). Cardio increased as the show got closer. I did up to five sessions per week ranging from 30 minutes moderate intensity to 60 minutes (fasted) low intensity. I also made sure to do 1 HIIT session per week.
How did it feel to win your division in Musclecontest Philippines?
It’s a fantastic feeling to know that all your preparation and hard work has paid off...to win your division is just amazing and unbelievable.
What advice would you give to those who would like to follow your footsteps and step on the bodybuilding stage?
My advice to anyone wanting to compete for the first time would be: take your time getting to the stage and don’t rush it. Build muscle first, and then diet slowly. It takes time to get into competition shape and giving yourself about 10-12 months takes the pressure off. By the time you get to stage, you will really and truly be ready. Beyond that, have fun! This is your time. You earned it so just go out there and enjoy because the moment is yours.
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Post me a note at mylene@goldsgym.com.ph or mylenedayrit@gmail.com.
