Prepping for the Olympia

My training and nutrition program

Prepping for the Olympia - My training and nutrition program
Wow… as I write this, I’m just 10 days away from the prestigious Mr. Olympia! I am so honored to say this will be my second year gracing the stage!

Let me tell you— these athletes are the best of the BEST! All of them are fighting day in and day out to motivate themselves, progress, and CONQUER goals. One cannot find motivation unless it’s deep within. It gets hard when you’re mentally and physically beating yourself up to improve.

Why do we do this? We set goals, we DO NOT give up, we FIGHT, and win! We may not all take home the gold— however, we already have won with ourselves. The fire within competitors is like no other. Competing has taught me to NEVER give up, to always set goals and achieve them, and to NEVER give excuses, just to name a few.

Olympia Training

A little about my training thus far— I have had to make improvements and set goals. I have been focusing on keeping the “bikini look (tight, tined, full muscles, not too muscular and balanced).” I have to really keep my upper full (go heavy, ladies) while keeping the JLo glutes tamed! Sprints are great with plyometrics for this!

Below is a sample of what I do to keep glutes tight and full!

Track Workout:

Prepping for the Olympia - My training and nutrition programWarm up jog, ½ mile around track
Sprints 10 x 100 meters and light jog back
Jump squats, 400 meters (1 full lap around football field)
Sprint 1 lap, 400 meter
Jog ½ a mile
Tire flips in parking lot 10×10, (100 reps total). After each flip, jump in and out of tire, and flip— that’s one!

Remember to HAVE FUN!

I have recently added fun and silly old-school cardio to switch it up and make me feel like a kid again! My sis gave me the idea to get my butt moving and SKATE! Ask yourself when was the last time you went skating?! Skating cardio is different and fun!

You can also simply find an empty parking lot and sprint! This is amazing for keeping the legs tight and toned. The key is, NEVER be bored with cardio and NEVER dread doing something you should be embracing! Remember, it’s a lifestyle— it shouldn’t be about torturing yourself to lose weight. If you have that mentality, hit reset button and start over. It all starts in the mind. The mind is powerful. You can fly if you want to! ;0)

My Nutrition and Supplementation: 10 Days Out from the Mr. Olympia

I have been eating quite a bit this prep. I have been incorporating a carb cycle, which I only do three to four weeks out from a show.

Right when I roll out of bed, I drink my “faux” apple juice mixture. I add one tablespoon of Bragg Apple Cider Vinegar with one scoop of AllMax Nutrition (plain pharmaceutical grade) glutamine and BCAA. This I do EVERY DAY. Prep or no prep! Why apple cider vinegar? It supports a healthy immune system, helps control weight, and promotes digestion and healthy skin, among other great benefits.

(Note: Portions are different for every individual. What may work for me may not work for you. This is just a sample of my daily plan and is not intended for anyone else to follow. If you want to follow this, make sure you have the appropriate range for your goals.)

Prepping for the Olympia - My training and nutrition programMeal 1:
½ c oatmeal
½ c Muscle Egg organic egg whites
1 tsp almond butter

Morning supplementation with breakfast:
1 scoop AllMax CytoGreens
1 pack VitaFemme Multi Vitamin (AllMax)
1 CLA 95 (AllMax)
2 digestive enzymes (AllMax)

Meal 2:
4 oz chicken
1/3 c brown rice
1 c veggie

Meal 3:
5 oz mahi-mahi
4 oz yam
1 cup veggie

1 digestive enzyme
1 CLA 95

Meal 4:
4 oz lean protein
15 cashews

Meal 5:
5 oz roughy (alternating salmon, sea bass and filet mignon – every other day)
Half of an avocado
10 nuts of choice
2 oz yam or ¼ c brown rice

Meal 6:
½ c Muscle Egg with ½ scoop AllMax IsoNatural Protein Powder
2 tsp almond butter

Supplementation before bed:
2 – ZMA (AllMax)
Udo’s Adult Probitotic
Vitamin D 1000 IU

On my higher carb day (which is every fourth day), I simply take an ounce away from lean proteins and add an ounce or one-fourth cup portions to yam or brown rice. In meal four, I will add a small 2-3 oz portion as well.

My training, nutrition and supplementation have to be nailed in for me to progress… PERIOD! I have to motivate myself to keep going, keep digging and find the fire within to get the results I want. None of this is easy. It takes a hump to get over when starting out any new lifestyle or nutrition program. Once you have jumped over your “hump,” it becomes second nature, piece of cake, and you get that “I GOT THIS” moment!

This is my last article before hitting the Mr. Olympia stage! I hope to meet you all and thank you all for continuing to support us all at FitnessRx for Women! Without you all, we wouldn’t be able to share our love and passion for what we do!

Thank You

Prepping for the Olympia - My training and nutrition programBig thank you to my sponsors for believing me and standing behind me every step of the way! AllMax Nutrition— I have lived by it for three years since I began to take supplementation. The brand truly is something I stand behind and I am extremely blessed to share my knowledge of our line with you all. Supplementation is just that— it enhances our optimal results and AllMax is key for just that!

Another thank you to Muscle Egg for being an amazing sponsor! I am extremely thankful for their love and care, especially into their product. It is amazing what they have been able to do with egg whites! It is only the beginning, so get ready for their new flavors. Just wait— I’m so excited to share with you all when it comes out! I’ll come fully prepared with recipes. Thank you, Muscle Egg, for all you do!

My Flex Till You’re Famous family— man, they really have the most HUMBLE creators and team! I am SO blessed to be a part of this family! If you haven’t checked them out— you’re missing out! Gym clothes— with a meaning behind every word and the brand! Check them out at:

Also, thank you to my manager JM (FMG Management) and Debbie Manion, the prestigious IFBB/NPC for allowing us competitors to fulfill our dreams and goals! President Jim Manion, my coach Kim Oddo, my family, my number one supporter, my love, JW, my SIS and all of YOU!!

Each one of the above sponsors will be at the Mr. Olympia and I will be stopping by each to meet you all! Well, time to kill these last eight days! Until next time— stay blessed, stay motivated and train hard!


Tiffany Boydston

Tiffany Boydston is an IFBB Bikini Pro and sponsored ALLMAX Athlete ! She’s also an ISSA Certified Personal Trainer, Crossfit Certified Trainer, Tapout Personal Trainer, certified nutrition specialist, and the Fitness Manager at David Barton Gym in Las Vegas.

Find more of Tiffany on:

Muscular Development
ALLMAX Athlete Profile
Tiffany is also sponsored by Flex ‘Till You’re Famous and Muscle Egg.

For sponsorship, appearances etc: Fitness Management Group