Athlete Interviews | Rising Star NPC Competitor Adriana Mungia Chang Interviews with Ultraphysiques
Stage Weight: 98lbs
Off Season: 110lbs
How did you get started with bodybuilding/Living the Fitness lifestyle?
All throughout my childhood I have always been involved in outdoors activities as well as sports. I remember doing basketball in Elementary school, Swimming in middle school, and track during my first year of high school. As many young girls can relate; I started to feel the pressure of body image. I would very often stay after school to run on the treadmill or I would jog every night for an hour around my neighborhood. One can say the drive has always been there although I had no true knowledge of the fitness lifestyle. It wasn’t until the end of my senior year of High School where a friend asked me to be his gym partner. Without hesitation I said yes (this was of no surprise, I had an obsession in wanting to look good). This is where it all began. For the very first time I walked into a gym and I clearly remember my first workout: Shoulders/biceps/triceps. I also remember how silly and embarrassed I felt at the fact I couldn’t even curl a 5lb dumbbell. I felt significantly weaker than everyone else. I wanted to look impressive, I wanted to be stronger. Eventually my gym partner became less frequent and completely stopped going. I went from going to the gym three times a week to four times and eventually committing to going six times a week. At this point I was completely hooked and infatuated with the iron, with my progress, and increasing strength.
It wasn’t until a year ago in where I decided I wanted to take everything to a new level. Instead of finding myself lost and confused in the internet, I purchased many old school bodybuilding books. I learned so much about diet, timing, training principles, macronutrients, supplementation etc. Then I started to implement what I learned on myself and the change was drastic. I was receiving a different kind of attention; questions like “Do you compete?” became very frequent. That is all it took, I had set my mind onto doing my first show. As a spur of the moment decision and at only 5 weeks out I started my first official prep. My first show was the Brooklyn Grand Prix 2015, October 3rd. where I took 2nd Place Open Class A in bikini and became a Nationally Qualified competitor. I decided to not do any more shows and devote the remaining of the year in improving my physique to make sure I bring a better package on stage for the upcoming season and work extremely hard to earn that pro card.
Where does your motivation come from?
My motivation comes from within. I honestly love the hard work and endless effort it takes to reach any set goal, not just fitness related but in life as well. I am very proud to say everything I have has been self-given. Nothing has been easily handed down to me nor given to me; I am fully independent despite my young age. I have also learned that I need order in my life. In order to succeed one must be willing to be uncomfortable, to do what others won’t do and have full acceptance of it. I have met many wonderful people along the way and as simple as it sounds, lifting weights is truly a reward and an amazing feeling. Even if I stop competing, the gym and the lifestyle will never go away.
What workout routine has worked best for you?
I like working every muscle group individually. My training style is very heavy. To make sure I add intensity, I love implementing supersets and drop-sets as well as minimizing rest periods. Anyone who has ever trained with me will say the exact same. My old workout split was mon-sat (chest-tri/Back-bis/shoulders-legs then repeat again) this allowed me to train every muscle group twice a week and leave Sunday as a full Rest day. However, after my show and with the new purpose of developing a better physique for bikini my routine has changed.
Monday: Heavy Legs (emphasis on compound movements; squats, hack squats, leg press, front squats, lunges, deadlifts, etc.) I finish off with either 15min of stairs or 3 miles on the bicycle at a high resistance.
Tuesday: Heavy Back/Core (I usually love to ligft very heavy first then immediately superset or drop-set into a lighter weight and place emphasis on mind to muscle connection)
Wednesday: Chest/ Arms / Cardio
Thursday: Shoulders /Core / Cardio
Friday: Back high volume / Core
Saturday: Legs High Volume (emphasis on hamstring and glutes and plyometric exercises. I finish off with 15min of Stair master while doing kickbacks with ankle weights. This is a great burner on the legs and glutes).
Sunday: Rest Day
If you had to pick only 3 exercises, what would they be and why?
Dead lift: This is my favorite compound movement. I use it as a strength builder and work towards my one rep max (235lbs). I also incorporate it into my cardiovascular/endurance training. I do so by using a weight I can perform for 15-20 consecutive reps and do about 5-10 sets of it depending on what my goal is. Let’s not forget that the calves, hamstrings, quads, core, back, and arms are all used to perform this movement so it makes it the perfect exercise for overall body composition.
Squat: A girl’s best friend.
Bent over rows: I believe that every muscle group should be trained to achieve symmetry and an aesthetically pleasing physique. Bent over rows would be my last choice because while the back is being blasted away, the smaller muscles are incorporated depending on fatigue or grip variation: the shoulders, biceps, triceps and forearms.
What is your diet like?
Given I am in my off season I am not as regimented for when I preparing for a show. I allow myself treats and indulge more freely while making sure I don’t overdo it with the calories. Portion control is extremely important. However, during my off season I like most of my diet to come from wholesome foods and whenever I feel like having a treat, I make sure it’s planned.
When trying to cut down do you prefer to use HIIT or just normal cardio?
I find myself using Hiit cardio during my off season when I have the most energy to do so. Also, it allows me to keep my body fat in check without having to maintain long cardio sessions. When I am in prep my energy levels slowly decrease for numerous reasons and I lean towards “normal” cardio.
What is your supplementation like?
Multi-Vitamin, Vit-C, Biotin, Glucosamine, Probiotics and Digestive Enzymes. As far as Protein powders, BCAA’s and Pre workouts go, I don’t go against them but I rather eat my nutrients than supplement them and my diet is complete enough to ensure all my proteins, carbs, and fats come from my diet. Also, they can become very expensive and harsh for the wallet. I see them more of a convenience rather than a need.
“Great minds discuss ideas; average minds discuss events; small minds discuss people.” – Eleanor Roosevelt
Facebook: Adriana Munguia Chang
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