Name: Alysia Macedo
Competition Weight: 123 lbs
Current weight: 127 lbs
Current city: Lakenheath RAF, United Kingdom
Occupation: Dental Hygienist Active duty Air force
Have you always lived a fit lifestyle?
Since I was a young child my parents had me involved in sports. I started karate at 8 years old.
I never had TV growing up, so we mostly played outdoors. So physical activity has always been a part of my life.
Additionally, my parents always cooked healthy, clean meals. We never had soda, chips, or cookies in the house. I think that contributed to the healthy way I eat today. If I do have my cheat meals I feel horrible.
How did you get started?
My boyfriend was deploying and I was trying to figure out what to do with all the free time I was going to have. Some friends were involved in shows, and I got interested.
I knew how to eat well in general, but I didn’t understand how to modify protein, carbs, etc to meet specific goals.
So I set some goals and started researching my diet, thinking that focusing on a goal would help make the deployment go by faster.
Do you ever have an off day at the gym or one where you don’t feel motivated?
I do have days like that, but they usually come up close to show time, when I’m exhausted and my body fat is low. Most of the time once I get my blood pumping I get in the zone.
How do you deal with that and push through?
I just think positive, and remind myself what my goals are, and how good it feels to reach them.
Tell us a bit about what you do in the military and have you ever been deployed anywhere?
I am a technician in the dental corps. Our duties vary depending on assignment and manning, but right now I am performing dental cleanings. In my career field we don’t get the opportunity to deploy much, so I haven’t yet.
How long have you served in the military? How do you manage that with your training, eating and competing?
I’ve been on active duty for over 6 years and currently serve as a Staff Sergeant.
We do work long hours, which can make training tricky- but I find the time.
I have a consistent schedule Mon – Fri, so that helps, but since I see patients all day, all my extra duties have to be completed after work. I always prepare my meals on Sunday so I don’t have to worry about it the rest of the week, which saves time. I also squeeze my meal in between patients, leaving lunch time free for a workout.
I do fasted cardio in the morning before work and another session of cardio and weights after work.
What was the experience like of your first show?
My first show was the hardest for me because I had to break old habits and separate myself from the less disciplined lifestyle I was used to. I learned so much with my coach Jay Martinez, and I placed 2nd in my first national qualifier, which was exciting, especially for a first show.
What are your future plans?
I want and will go pro IFBB.
Take us through an average day of yours:
- I wake up at 0430, do fasted cardio.
- Head to work, maybe workout during lunch, finish my day and head back to the gym.
- I get home around 8, clean up, eat, and off to bed at 930.
Eat train sleep :)
Give us a brief description of your philosophy on your diet:
My trainer gives me my diet. It fluctuates as he sees how my body responds.
I have carbs with every meal except the last two, and eat no dairy, sugar, or fruit. I am constantly on a diet; I am very disciplined about it.
When I don’t have an upcoming show, I have a cheat meal once a week.
Do you weigh all your food and track the numbers when it comes to calories of everything you eat? Do you think it is necessary?
Yes, it is very necessary to weigh your food, even though it’s the most annoying part of the prep. You don’t want to take in more than your body needs. It keeps you on track too.
Do you believe in supplementation?
Yes, I use CLA and love it!
What does a typical training week look like for you? How do you structure your training routines and how long do you spend working out?
I spend about 2 ½ hours per day training, 6 days a week, with Sunday as my rest day. I separate the muscle groups each day so I am letting them rest and don’t overtrain.
Do you do much cardio with your training?
40 minutes twice a day.
What kinds of cardio do you do?
Incline walking as I don’t want to burn muscle. Speed 3.5 with incline 10.
What are your 3 favorite exercises and why?
- Booty belt training I love seeing the changes and it’s my favorite body part.
- I like jogging outside because I love being outdoors.
- I like working upper body because it’s easy too.
What advice and training tips would you give the ladies to developing a great butt and strong legs?
Booty Belt! Squats !!!
How do you measure your progress? And how often?
I take pictures once a week for my coach and he compares them.
Favorite female fitness icon(s):
Michelle Lewin and Andrea Brazier.
Whats the most common question you get asked?
What do you eat?
- I answer with lots of protein.
What is the one thing you see people do in the gym which really annoys you?
People killing their abs for 30 minutes when abs are made in the kitchen!
What competitions have you entered and your placings?
- I have been in 3 shows so far. At the Panhandle Showdown in Pensacola I placed 2nd in my class (now NPC nationally qualified) and 3rd place Overall.
- After that I did a show for fun and didn’t place at all.
- I recently went to Finland with Team Armed Forces Europe and placed 1st in Bikini Sport and 2nd Overall.
Advice for young girls wanting to get into fitness and competing?
The hardest part is when you decide to give it up. You won’t see your abs anymore, and have to accept that you can’t always be 8% body fat. Sometimes it can be difficult to let it go.
What is your definition of being successful?
Reaching your goals, regardless of how you place in a competition. You want to know you did it and gave it your all.