Ava Cowan  Share

• The Sport of Figure: Episode 1
• The Sport of Figure: Intro
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Full Name: Ava Cowan

Place of Birth: Ridgecrest, California

Date of Birth: October 21

Residence: Pompano Beach, Florida

Height: 5'4

Contest Weight: 114

Off-Season Weight: 125

Bodybuilding Background:

How long have you been into figure?

4 years

How did you get started?

I became certified as a personal training specialist and decided to apply my knowledge by training myself. I had always wanted to get in amazing shape, and once I had a solid knowledge base, it gave me the confidence to pursue my dream.

Why do you train?

Because every time I leave the gym, I feel accomplished. I enjoy constantly challenging myself on multiple levels. I enjoy reaping the benefits of hard work as it is deeply gratifying.

What motivates you?

The deep drive in my heart and the desire to be the very best athlete I can possibly be.

What are your goals? (These may appear OUT there…but I ALWAYS aim very high!)

1. Have a mutually beneficial long term business relationship with Gaspari Nutrition.
2. Qualifying to be an IFBB Figure Professional.
3. Compete with the best in the world at the Ms. Figure Olympia.
4. Grace the magazine front covers of Oxygen, FLEX, Iron Man, Muscle & Fitness Hers, and Muscular Development.
5. Write a book about my life.
6. Pursue my career as a film and/or television actress, my life's FIRST passion.

What are the underlying principles behind your approach to figure competition?

I have a warrior-like approach. I have an all or nothing personality. When I make a decision to do anything in my life, I chase it as hard, fast and as continuously as I can. I am persistent, driven, and just have a deep desire to be the best I can possibly be. I give everything I have because it is what I love to do.

What advice would you give to someone who is just getting started as a serious figure competitor?

Be willing to be in pain. And accept that you will be hungry most of the time.

Favorite Body part(s): Shoulders, back and glutes.

Favorite Body part to train: Legs

Favorite Exercise(s): Dead lifts and barbell squats

Favorite Cheat food(s): Dark chocolate, Hagan Daz Double Chocolate ice cream bars, Mexican food, Cuban food, and French fries.

Favorite TV show(s): Tool Academy

Favorite Actor(s): Gary Oldman

Favorite Sport(s): Only Bodybuilding

Favorite Music to train to: Tribal house or hard core rap

Amateur Competitive History:

• 2009 NPC Eastern USA Figure Overall Champion
• 2009 Figure Universe Overall Champion
• 2007 Figure America Overall Champion
• 2007 WNSO North American Advanced Figure Champion
• 2006 NPC Junior Nationals Placing: 8th
• 2005 NPC North American Championships Placing: 3rd
• 2005 NPC Southern States Overall Figure Champion

Sample Off-Season Diet:

Meal #1 *Ava's Chocolate French Toast made with 2 whole eggs and 2 egg whites, 4 slices low carb bread and ¼ cup sugar free syrup OR ¾ cup cooked oats, 1 heaping scoop Myofusion Milk Chocolate.

Meal # 2 1 whole grain bun with 4 ounces lean ground turkey, 1 slice low fat cheddar cheese, 1 tablespoon ketchup, one bag smart balance 100 calorie mini bag of popcorn.

Meal #3 1 cup cooked whole wheat pasta, 3 ounces tomato sauce, 2 ounces of cheese, 2 ounces chicken

Meal #4 2 Tablespoon Natural Peanut butter, 2 slices low carb whole grain bread

Meal #5 6 ounces top sirloin, 1 cup cooked rice, 1 cup steamed green vegetables

Meal #6 1-1.5 scoops of Intrapro Double Chocolate Protein

Sample Pre-Contest Diet:

Meal #1 - 5 egg whites, one slice low fat cheese, 2 slices Canadian bacon, 2 slices low calorie whole wheat bread OR ** Ava's Chocolate French Toast. Good for carb up days during contest prep

Meal #2 - ¾ cup cooked brown rice, 3 ounces chicken breast, 1 cup green vegetables

Meal#3 - One small whole wheat bun, 4 oz extra lean ground turkey burger, one slice lowfat cheese, one tablespoon ketchup.

Meal #4 - 3 ounces grilled chicken breast, one whole grain flat bread, 1 slice low fat provolone cheese, lettuce, tomato, mustard.

Meal #5 - 5-6 ounces Top sirloin, 1 cup steamed broccoli

Meal #6 - 1 heaping scoop IntraPro Double Chocolate Protein

** Ava's Chocolate French Toast.

Good for carb up days during contest prep

Ingredients:

Directions:

Macronutrient Totals:

Sample Training per Body Part:

These numbers are maintained on and off season to maintain muscle mass year round. To increase intensity drop sets, rest pause sets and pyramid sets are implemented during contest prep to completely fatigue muscle groups.

Routines

Day 1: Upper Body

1. Dead lifts 3-5 sets, 5 reps
2. Close Grip machine rows 3-5 sets of 6-10 reps
3. Military Shoulder Press 3-5 sets 5 reps
4. Cable side lateral raises 3 sets of 6-8 reps
5. Incline Dumbbell Chest 4-5 sets 6-8 reps
6. Machine flies 3 sets 8-10 reps
7. Preacher Curls, E-Z bar curls or dumbbell curls
   3 sets of 6-8 reps
8. cable rope or reverse press downs
   3 sets of 6-8 reps

Day 2: Lower Body

1. Barbell Squats 4-5 sets 5 reps
2. Leg extensions: 3 sets of 8-10
3. Stiff leg dead lifts 3-5 sets 5 reps
4. Standing calf raises 3 sets of 6-8 reps
5. Seated calf raises: 3 sets of 6-8 reps

Day 3: HIIT cardio

Day 4: Back & Chest

Back

1. Weight assisted wide grip pull ups 3-5 sets 8-10 reps
2. Bent over row, T-Bar row, close grip cable row, or dumbbell row
   3 sets: 10-12 reps
3. dumbbell rows bracing your upper body against an incline bench
   3 sets: 6- 8 reps
4. Lat pull downs or dumbbell pullovers
   3 sets: 8-12 reps
5. Neutral grip machine rows
   2 sets: 6-12 reps

Chest

1. Incline Dumbbell Chest Press 3 sets of 8-12 reps
2. Free motion machine incline press
   2 sets of 10-12 reps
3. Decline cable crossovers
   2 sets of 12-15 reps

Day 5: Legs

Quads

1. Barbell squats 3-5 sets of 8-12
2. Modified Hack squat or leg presses
   3 sets of 6-12 reps
3. Leg extensions 3-5 sets of 6-12 reps
4. Dumbbell lunges 3-5 sets of 5 followed by 1 set of walking body weight lunges walking from one end of the gym to the other.

Hams

1. Stiff legged dead lifts 3-5 sets of 5 reps
2. lying leg curl or single leg curl
   3 sets: 6-10 reps

Calves

1. standing calf raise
   4 sets: 6-12 reps
2. Seated calf raise
   4 sets: 6-8 reps

Day 6: Shoulders & Arms

Shoulders

1. Military press 3-5 sets 6-8 reps
2. Dumbbell side lateral raises or cable laterals
   3 sets: 6-8 reps
3. Machine laterals 3 sets: 6-8 reps focus on middle delts. Next 3 sets 6-10 reps, focus on the area midway between the mid and the posterior delt.
4. Rear delt machine or bent over dumbbell laterals
   4 sets: 6-10 reps

Arms

1. Alternating dumbbell curls
   4 sets: 6-10 reps
2. Cable curls or preacher curls
   3 sets: 8-12 reps
3. Overhead cable rope extensions
   4 sets: 6-10 reps
4. Reverse grip cable press downs
   3-5 sets: 6-8 reps

Day 7: HIIT/Abs or rest

Supplementation:

Off-Season Supplements:

• 1 scoop Size On during workout
• 2-3 scoops SuperPump250 40 minutes prior to weight training
• BCAA's 4 x per day. Morning, pre and post workout, and evening
• 2-3 g beta-alanine per day. 1 g with breakfast, 1 g pre/1 g post workout
• 4 fish oil caps. 2 morning, 2 evening
• 4 x per week Plasma Jet 1.5 hours before weight training.

Pre-Contest Supplements:

• 3 CytoV2TABS upon awakening for 30 days
• Next 30 days OR 30 days precontest 3 MitoTABS upon awakening and 30 minutes before breakfast.
• BCAA's 4 x per day. Morning, pre and post workout, and evening
• 2-3 g beta-alanine per day. 1 g with breakfast, 1 g pre/1 g post workout
• 4 fish oil caps. 2 morning, 2 evening
• 4 x per week Plasma Jet 1.5 hours before weight training.
• 3 sesamin capsules per day

Amateur and Pro Competitive History: