WNBF PRO ANGELA COMPILLI
by WNBF Pro Jeff Alberts Photos by Jeff & Jhanna Alberts WNBF Pro, Angela Compilli, 31, from Carmichael, California made her big pro debut at the WNBF Pro US Cup in Sacramento, California on September 26, 2009. Angela took the stage that night demonstrating awesome conditioning (including striated glutes), symmetry, muscularity and stage presence which gave her a 4th place finish. Angela's pro debut was a successful showing and her future looks to be very promising in the sport. We had the opportunity to interview Angela by email, just prior and also after the WNBF Pro US Cup with her thoughts on her successful pro debut. 3DMJ: How did you get your start in natural bodybuilding? Angela Compilli: I had been working out consistently since 2000. I relocated gyms in March 2007 and met one of the trainers who had competed in figure and another member who was prepping for her first show that summer. Both wanted to know what my goals were and if I had considered competing. I had never entertained the thought of being on a stage in a bikini. The idea seemed completely ridiculous. I attended the INBF Capital City Classic that summer and still thought that I could never attain the conditioning and overall physique of the woman who won the bodybuilding. In 2008, I attended a posing class to see if this sport would be something I wanted to pursue. Two hours later I left the gym with a meal plan, a posing class schedule, and a goal to compete at the NPC Contra Costa 10 weeks later. 3DMJ: Your height? Angela Compilli: 5'-3" 3DMJ: Contest weight? Angela Compilli: 110-125 lbs. 3DMJ: Off season weight? Angela Compilli: 130-140 lbs. 3DMJ: How long have you been training? Angela Compilli: 9 years. 3DMJ: What gym do you train at? Angela Compilli: California Family Fitness and 24 Hour Fitness if I am out of town. 3DMJ: Do you have any influences in the sport of natural bodybuilding? Angela Compilli: I did not have any influences or inspirations in bodybuilding until this past year. I have had the pleasure of getting to know Alberto Nunez and Eric Helms better during this contest prep. Each of them demonstrate an enormous amount of dedication to and love for the sport. They are both younger than me, but I feel like I gained two older brothers. I look forward to watching their hard work pay off in 2011. They are going to surpass all of their current achievements, which is staggering. That alone, is inspirational. It makes me want to put everything I have into being the best WNBF Pro I can. 3DMJ: What are some of your contest highlights in your career? Angela Compilli: NPC Contra Costa Lightweight class winner 2008, INBF Capital City Classic Lightweight class and Overall winner 2008 3DMJ: Describe your training style. Angela Compilli: Currently I do non-fasting cardio first in morning 3 days/week and after lifting the other 3 days. I am on a 6 day lifting split with one day off. My workouts are informal and based on how I am feeling that day. Generally, I never do the same workout twice. I start with multi-joint movements first and continue with more specific exercises that focus on the different aspects/angles of the body part.
Angela performing a set of rope press downs just three days prior to her pro debut.
3DMJ: What is your best body part and the best exercise for that body part? Angela Compilli: Shoulders - alternating overhead dumbbell press allows me to hit all three heads and work each arm independently. 3DMJ: Describe your cardio training for both on and off season. Angela Compilli: Off season, I do moderate intensity cardio 3-4 times per week in various ways to keep it interesting including different machines, running outdoors, and cardio circuit at a functional training gym. In season, cardio is increased to 6 times per week and includes HIIT 1-2 times per week with the remainder at moderate intensity. 3DMJ: You have great conditioning and it separates you from most female bodybuilders, what do you feel is the reason you are able to achieve such awesome conditioning? Angela Compilli: Honestly, its genetics and the rest is hard work. I put everything I have into every workout, cardio and lifting. Every time I am looking to burn a few more calories than last time or lift heavier than last week. There is no "good enough." The term "light intensity" does not really exist in my gym vocabulary. I always think that there is someone else out there working harder and you never know when they are going to show up.
A rear double biceps displaying Angela's excellent conditioning.
3DMJ: Describe your nutrition for both on and off season training. Angela Compilli: This contest prep I have used Alberto Nunez for nutrition and cardio consultation. I am following a balanced diet of 140g protein, 150g carbohydrates, and 20g fat. The amount of CHO is adjusted weekly if not more frequent as determined by my weigh-ins. Off season I was following the same plan with in, 300g CHO, and 40g fat. This contest prep will be 20 weeks and being balanced before and during will definitely be beneficial to my metabolism in the post-season. Last year I was on 200g protein, less than 100g CHO, and 20g fat during my entire contest prep of 20 weeks. It was difficult mentally and physically to get back to a balanced diet and resulted in some unnecessary weight gain. 3DMJ: What is your favorite healthy meal? Angela Compilli: I love breakfast and can eat it anytime of a day. I love egg whites with sprouted grain toast and nonfat sharp cheddar cheese. 3DMJ: What supplements do you use and why do you use them? Angela Compilli: Pre-workout- Scivation Xtend BCAA. Postworkout- GNC Pro Performance Soy Protein, Pro Performance Creatine. I take the BCAA's pre-workout to reduce water retention during contest prep. I use the soy protein as an alternative to whey for digestive reasons only. 3DMJ: You are competing on September 26, 2009 in your pro debut at the WNBF Pro US Cup, what do you see happening at that show? (This interview was prior to Angela's pro debut; she placed 4th) Angela Compilli: I have researched the other women who are listed online. It is going to be a solid competition, but I feel I have a place on that stage and will be part of what makes the women's class strong. My level of conditioning will be hard to beat, but the posing and the individual routine, will have to be spot on to be competitive.
Angela, 2nd from the right, during the prejudging at the WNBF Pro US Cup.
3DMJ: You placed 4th at the WNBF Pro US Cup, do you feel the placing was warranted? Angela Compilli: No, my mandatory poses were inconsistent, but I felt that my symmetry and individual routine were solid. I think experience is vital and something that I need to accrue. I would love to see the judges comments to have insight as to what they saw regarding me in relation to my competitors.
A ripped side chest pose at the prejudging.
3DMJ: What did you learn from your pro debut that will help you for future contests? Angela Compilli: I learned that I have a long way to go. Overall, it was a wonderful experience. I would like to improve my posing as I feel that my mandatory poses were my weak link at this competition. As far as my physique is concerned, I was more than happy with my conditioning, but I would like to see the judges comments and photos to see what I can improve.
Angela's posing routine highlighted a terrific side tricep shot which displayed great separations.
3DMJ: Some feel you have the potential to eventualy win the World Championships, do you feel you have the ability to win the World Championship and is that your goal? Angela Compilli: I think I have the ability to win Worlds physically and mentaly, but I think it is a few years off. I have a lot of room for improvement and nothing is substitute for stage experience so I look forward to Worlds as a long term goal in this sport.
Angela has her sights set for the Worlds, stay tuned!
3DMJ: What are your future goals? Angela Compilli: After the US Cup Norcal I am planning on taking 2010 off to try some different avenues of bodybuilding/weightlifting. I would love to learn about powerlifting. I also want to use that time to make improvements in my physique so that I can come back a more complete package in 2011. 3DMUSCLEJOURNEY thanks WNBF Pro Angela Compilli for this interview and we wish her well in her 2011 contest season! |
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