2 Overall Bikini Titles going for 3rd

Kentucky Muscle Overall Bikini Champion

By: Molli Smith
Magazine 19 #1

Here’s How I Did It

I grew up happy with a very active lifestyle. I was very involved in sports ever since I was little. I started playing t-ball at 5, then progressed to slowpitch softball which turned into fast-pitch softball. I played 3 years in high school and also on a select team as a catcher, shortstop, and center fielder. Our select team actually was invited to play in a tournament in Maui! My whole team bagged groceries on weekends for months to earn the money to cover our plane tickets— it was worth it!

I played basketball (my fav!) ever since I was 7. I was a guard on my school teams up until my senior year. I also was a setter on my schools’ volleyball teams from middle school through my junior year in high school.

All of that activity kept me in pretty good shape, but I was very skinny. I had some tone, but little-to-no muscle. I don’t know how I stayed so thin because I paid no attention to my diet whatsoever! I ate out- ALL THE TIME! Whatever and whenever I wanted to eat, I ate. Never ate breakfast unless it was a banana or a Pop Tart. I’d skip lunch half the time and just eat a huge meal before bed. Even when I thought I was eating something that might be good for me like fish, as often as not it would be deep fried. I made those kinds of mistakes all the time.

I wasn’t just clueless about nutrition, but even with my sports background, I had zero knowledge about working out. I became interested in really improving my body but I didn’t know where to turn. Then I met my fiancé, Mark Ritter, a successful bodybuilder and very knowledgeable about training and nutrition.

Molli Smith wins 2 Overall Bikini titles

Within 1 year he had me ready for my first competition, the 2012 Northern Kentucky. I placed 7th in a pretty big class of girls. I loved it! I was psyched and wanted another go at it. Next time I wanted to be in the center of the top 5 line up. In the Nutrition and Supplement section I’ll give you the details of how I ramped up both for my next competition in Indianapolis, just 3 months after the Northern. One week before the show, I got a HUGE surprise, I got engaged to Mark!

I went on to place 5th at the Indy out of 17 girls! I was ecstatic. Not only did I get engaged to the love of my life (my swole-mate) just a week prior, I also had earned my first trophy. I was hungry for success and I knew I could do better if I kept pushing myself, so that’s exactly what I did. Finally I achieved my goal of not only a class win, but an overall title at the 2013 Kentucky State. I followed that with another class and overall win at the 2013 Kentucky Muscle. Now, let’s get into how I did it.

“And when I started less than 2 years ago, I had no clue about working out, posing, nutrition or supplements.”


Mark put me on my first supplement regimen shortly after I started trainin with him. Mark’s been using Beverly supplements since 1999 and knows the product line inside and out. He explained I needed to start building some muscle if I wanted to compete. The best supplements he’s seen for this are the combo of UMP, Mass Aminos, Ultra 40, and Fit Tabs. It was a lot of pills at first, but I went from a skinny girl to a toned and shapely bikini competitor in less than a year.

I was hooked on the supplements from then on. For my second contest we stayed with the “musclebuilding supplement combo” I used for the Northern, but Mark added a trick he’d learned long ago when he worked at Beverly of taking Muscle Mass BCAA tablets throughout the workout. I also added Muscularity (more BCAAs) with my meals and Lean Out tohelp me, well, lean out.

My Daily Supplement Plan
  • UMP: 2 scoops twice daily
  • Mass Aminos: 2 or 3 with each meal
  • Ultra 40: Same as Mass Aminos
  • Muscle Mass: I weigh 125, so 12-15 during my workout is ideal
  • Muscularity: 2 capsules with each meal
  • Lean Out: 1 or 2 capsules with each meal

My Daily Meal Plan

One thing I can tell you that has definitely changed for me is mynutrition. It went from Pop Tarts and fast food to chicken, eggs/egg whites, lean beef, turkey, oatmeal, sweet potatoes, and veggies!I now eat 6 meals throughout the day, spread 2-3 hours apart. This way I’m never hungry or too full. I also drink at least 1 gallon ofwater per day. If I’m trying to lean out for a contest, I’ll substitute ½ of a grapefruit for my oatmeal in Meal 1 and about 8-10 stalks of asparagus for my sweet potato in Meals 3 & 5. During contest prep, I have carb up meals on Mondays and Thursdays at Meal 6. That consists of 1 cup oats, 8oz. sweet potato, 1 cup broccoli, and 1 banana.

(Below are more Carb Up recipes.)
Meal 1 8:00 a.m. : 3 egg whites 1 whole egg, 3-4oz. lean beef; ½ cup oats
Meal 2 11:00 a.m. : Chocolate UMP shake 2 scoops mixed withcold water
Meal 3 2:00 p.m. : 6oz. chicken breast; 6oz. sweet potato
Meal 4 5:00 p.m. : Same as meal 2
Meal 5 8:00 p.m. : 6oz. chicken breast; 6oz. sweet potato
Meal 6 11:00 p.m. : Chocolate UMP 2 scoops mixed with water topudding consistency PB2 sprinkled on top

I always buy in bulk and prep our meals for up to 2 or 3 days prior, except for breakfast. I always cook our breakfast fresh every morning which is an egg/beef omelet! For me, having our meals prepped in advance creates less stress throughout the day. We can just grab our container, throw it in the microwave and eat! If you are someone who is gone most of the day, I would suggest having some type of cooler to keep your meals in. Along with having all of your meals in one place, it keeps them cool and you have them right there with you so you’re not tempted to swing through a drive thru. A food scale really helps with weighing out your portions, especially if you’re cooking for more than one! If you would like more information please visit our Facebook page Personal Training.

My Workouts

Molli Smith during leg workout squat
As for my workouts, I lift 5 days a week with no cardio. Here is my workout program:
Monday– Chest
Incline Barbell Presses 4 sets of 12-15 reps
Incline Dumbbell Presses 4 x 6-8
Flat Dumbbell Flyes 4 x 5-max reps (Mark creates resistance on the way up and down by having me push against his forearms for 5. Then I rep out as many as I can)
Flat Barbell Bench Presses 2 x 10
Cable Crossovers 3 x 12-15
Tuesday– Back
Wide Grip Pull Ups 4 sets of as many as I can
Barbell Row 4 x 8-10
Rack Pulls 3 x 6-8
Seated Cable Row 4 x 8-10
Hammer Strength ISO Lateral Pull Down (reverse grip) 4 x 8-10 together then 2-3 assisted single arms
Wednesday– Arms
Barbell Curls 4 x 8-12
Incline Curls 3 x 6-8
One Arm Preacher Curls 3 x 8-10
Hammer Curls 3 x 6-8
Rope Pushdowns 3 x 10-15
Close Grip Bench Press 3 x 6-10
Pushdowns 3 x 10-12
Dips 3 sets of as many as I can
Triceps Kickbacks 7 x 12-15 (only 30 second rest in between)
Thursday– Legs
Giant Set – Lying Leg Curls/ Stiff Leg Deadlifts/Standing
Leg Curls 4 x 20
Leg Extension 2 x 20 (super slow on 1st 5 reps, then rep out fast on the final 15)
Leg Extension 2 drop sets (max reps starting with super slow reps for the first 5)
Leg Press 4 x 20 (first 5 reps performed extremely slow then rep out 15)
Hack Squats 3 x 8-10 Walking Lunges 2 sets
Friday– Shoulders
Side Laterals 4 x 20 (first 5 super slow then 15 regular) Dumbbell Press 4 x 20 (first 5 super slow then 15 regular)
One-Arm Cable Laterals 3 x 8-10
Front Dumbbell Raise 3 x 12 (performed on incline bench)
Reverse Pec Dec 3 x 10-12
Rear Dumbbell Raise 3 x 8-12 (lying face down on incline bench)
**I will usually hit additional glutes on Monday or Saturday**

Presentation stage presence

Sandy asked me to include some tips on presentation. Even though this is only going to be my 3rd year in competition, training for my 3rd contest, I think I can give you some good pointers. The first is walk, walk, walk! I cannot stress enough how important your stage presence is. It’s very important that you look and feel confident on stage. I am constantly practicing my walk no matter if I’m 10 weeks out from a show or 2 days out. You cannot practice enough! On the day of the show you may be tired, hungry, thirsty, fatigued, nervous or scared. Trust me, I’ve been all of those! You’ll want to be able to power through those emotions, dig deep, and own that stage. Always keep a smile on your face. Think about all the hard work you put in to that very moment and how beautiful you look. Practice alone, in front of a mirror-not too much though! You don’t want to get in the habit of always seeing yourself when you practice, so make sure to practice without the mirror too! Practice in front of people and have someone video tape you while you walk so you can see what others see, and possibly some things you want to change or work on. I promise you- once you get it down you’ll be able to do it no problem. If you’ve never posed before it can be a little overwhelming. I tell my clients this all the time. First, find which poses are the most comfortable for you. Then work on putting them together in your walk. You’ll want the whole presentation to flow. It takes time, but you’ll be glad you practiced when the show comes and your confidence will shine. Good luck!

In closing, I would like to thank my fiancé, Mark for all of his wonderful help with my training and nutrition along with the best support I could ever ask for. It is such an honor to be learning from such an amazing, smart, and talented person. Also, to Roger and Sandy for having an extraordinary product line. I will never use or recommend anything else!

BEVERLY CARB UP MEAL: Carb Loading 101.
Carbohydrate load every 3rd then 4th day. If you start your diet on a Monday, the first carb load meal is on Thursday and then again on the following Monday. Continue on the Monday/Thursday protocol throughout your program.
Carbohydrate load every 3rd then 4th day.
  • Refuel muscle and liver glycogen stores
  • Prevent decline in metabolism (thyroid function remains optimal)
  • Provide satiety – mental ease
  • Facilitate muscle growth by increasing uptake of amino acids and insulin surge drives IGF-1 production. Optimizes the anabolic effect of insulin, while minimizing its lipogenic (fat producing) effect.
  • It’s important to have this meal as the final meal of the day to assure it’s being stored as glycogen and not being burned for energy.
Basic Carb-up meal: Female
1-cup oatmeal (before cooking); 6oz. sweet potato (after cooking); 4oz. banana;
1 cup vegetables; 1 tbsp butter or almond butter
Oatmeal Cookie Version
Mix all the ingredients together in a bowl (1 cup oatmeal, 6oz. sweet potato, medium banana, 1 tbsp butter). Add ¾ cup water and ½ tsp. baking soda. Put it in a pan. Cook in the oven at 350 ° for 20 minutes. Makes an incredible oatmeal cookie. (Thanks to Amy from Chicago) You’ll find more carb up meal recipes along with protein puddings, brownies, and other guilt-free sweet treats in the RECIPE section.

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