Interview with Kelly Bautista

How and when did you start training?
I started training in 1993 for sports in high school.
What is your favorite quote?
“It’s not what you do it’s how you do it!!”
What top 3 tips would you give to someone looking to get six pack abs?
Diet, diet and importantly DIET!!
In general do you have difficulty gaining muscle, losing fat or are you a genetic freak that we all love to hate?
Not even close to being a genetic freak! I have difficulty gaining weight (muscle) but also the ability to lose fat that I gained when I put on muscle.
What foods to you keep in your fridge?
Chicken, steak, milk, eggs and all the great marinations known to man…lol
What is your favorite cheat meal?
Cinnabon, I have a nasty sweet tooth!
How do you manage to stay motivated?
I am divorced and am raising two of my biggest inspirations in my life, my son Aidan 9 and Ally 8. They keep me motivated!
2010 NPC Lightweight Champion Kelly Bautista|
Kelly Bautista: 5 Days from the NPC Nationals|
Kelly Bautista After Winning the 2010 NPC Lightweight Class!|
What is you greatest fitness achievement?
Winning the 2005 USA bodybuilding championships and winning that same show again in 2010.
What are your future goals?
First and foremost, being a successful father! Short term goals, earning my IFBB procard, educating people about nutrition, training and the balance of it all.

Who do you admire in the fitness industry and why?
I admire all athletes because I know the hard work they need to put on themselves and their family to try to become the best in their sport.
What philosophy do you live by?
Success consists of going from failure to failure without loss of enthusiasm.
How many days a week do you train and what is your routine? (split, exercises, sets, rep range, ect…)
In the off season, I try to train everyday and listen to my body when I need a day off from training. I usually train one body part a day to fully concentrate on that muscle. I have a split rep range ranging from 8 to 30 reps a set.

For example, on chest day, I will start with incline chest press. Set 1: 30 reps, set 2: 30 reps, set 3: 25 reps, set 4: 20 reps, set 5: 10 reps, set 6: 8 reps, set 7: 8 reps.

For bench press, sets 1 to 4: 8 reps, sets 5 to 7: 15 to 20 reps.

For peck deck, set 1: 30 reps, set 2: 25 reps, set 3: 20 reps, set 4: 15 reps, set 5 to 7: 8 reps.

Weights vary on how I feel that day.

What is your diet when trying to get in peak condition? (Sample day diet, macro nutrient goals, tips, techniques, ect…)
I strictly go low to zero carbs daily. Usually, my first two meals I will have my highest carb intake of the day. And usually, two days within the week I will have zero carbs and all protein that day.

Meal 1: one cup of oatmeal, one scoop of whey protein and 4 egg whites.

Meal 2: 8 to 9 ounces of chicken breast and one cup of rice.

Meal 3: One chicken breast only. Meal 4: 8 to 9 ounces of steak.

Meal 5: two scoops of whey protein.

Meal 6: 7 to 8 ounces of fish only.
How do you deal with cravings?
Knowing once I reach my goal, I will reward myself. And I always reach my goal so the reward will be there!
What are the top 3 mistakes most people make when trying to get six pack abs?
First mistake is doing one thousand sit ups or crunches, second is fasting or putting less food in your body and third is simply putting the wrong nutrients to get that six pack.
Have you been featured in print or electronic media and if so what media? (Magazines, Other Sites, Commercials)
Yes, I’ve been featured in Flex magazine, Iron Man magazine and Muscle Mag magazines since 2005. I starred in the Tyra Banks show in 2009 called Circus of Weight and I was interviewed at a local tv show called Kababayan L.A. Also featured in,, and did a video documentary for
What is your competitive history?
In 1997, 2nd place at the Tournament of Champions.

In 1998, 1st place at the Tournament of Champions.

In 2000, 1st place at the Tournament of Champions.

In 2001, 11th place in the USAs.

In 2002, 10th place in the USAs and 2nd at the L.A. Championships.

In 2003, 1st place in Orange County, 1st place in Venice beach, 1st place at Cal State championships.

In 2005, 1st place USAs.

In 2006, 2nd place in Nationals.

In 2007, 7th place in Nationals.

In 2008, 4th place in Nationals.

In 2010, 1st place in USAs and 7th place in Nationals.

Do you have a business in the fitness industry and if so, what is it?
Yes, I educate (personal train) people who want to learn how their body works, how to tap into their genetics and get to the best shape they can achieve naturally.
How can people contact you?
They may contact me at or they can contact me through Facebook under Kelly Bausista and lastly,

About The Ab Pro

Fitness Model, Personal Trainer, Writer

One Response to Interview with Kelly Bautista

  1. Personal Trainer Mumbai July 27, 2011 at 8:33 pm #

    Excellent body. I liked 30 rep sets … :)

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