Tag: bikini

Margarita Ventura Profile & Stats

The biography, life, and accomplishments of Margarita Ventura

Margarita Vanessa Ventura is a New York based competitive athlete transitioning from the WBFF to the NPC stage with IFBB Pro intentions. Margarita was born on February 14, 1980 in Saipan, Northern Mariana Islands. She moved to the United States at the age of 3 and was heavily influenced by American films featuring bodybuilders including Arnold Schwarzenegger, Sylvester Stallone and martial artist Bruce Lee. Currently, she is a WBFF Diva Pro Bikini Model but will be transitioning to compete starting this fall at the NPC East Coast Cup Championships on Oct 16th, 2021.
Below is a complete breakdown of her profile, stats, biography, training and diet regimens.

Full Name: Margarita Ventura

Weight
Height
Date Of Birth

130 lbs.
5’4”
02/14/1980

Division
Era
Nationality

Bikini
2010
Filipino, Spanish, American

Biography
Margarita Ventura was born 1980 in Saipan, Northern Mariana Islands. Growing up she danced competitively, played multiple sports and martial arts where she learned that there was only one good life and that is the one you build for yourself.
Since a preteen Margarita has been working out at the gym and throughout all the fitness trends that have come and gone she has always been drawn to weightlifting to sculpt, build strength and define the body, what she believes is your greatest masterpiece.
Margarita Ventura stepped on stage for the first time at NPC Eastern USA Championships in 2014 where she placed Top 10. In 2015, Margarita decided to compete at the WBFF where she placed 1st in Masters, 2nd in Open and her WBFF Diva Bikini Pro Card. She then took some time off from competing to explore various iron sports from Olympic Lifting, CrossFit and high intensity functional fitness, however, bodybuilding still remained the foundation of her training.
In 2019, Margarita stepped back on stage for her Pro Debut at WBFF Worlds where she placed Top 5 World WBFF Diva Bikini Pro 35+ and placed Top 4 at WBFF Atlantic City. In 2020, during lockdown, she competed in the WBFF Virtual Tour placing 1st place.
Fast forward to 2021, Margarita will be transitioning to compete at NPC East Coast Cup. She is excited for this journey and to earn her way from NPC to the IFBB Pro League.
Famous to Family Inspiration
Since a child, Margarita Ventura has been inspired by Arnold Schwarzenegger, Sylvester Stallone and Bruce Lee, along with shows including the American Gladiator.
Margarita’s family laid the foundation for being highly athletic, active, productive, over achieving, and a Type A personality as they were all involved in athletic activities and academics.
She also gives a lot of credit to her mom for exposing her to fitness. Margarita remembers her mom buying her first home gym equipment at the age of 9 and as soon as gyms allowed Margarita at 13 years old to accompany her mom, she’s been hitting the gym ever since.
Last but not least, Margarita’s grandpa since a kid got her to do push ups and sit ups everyday with him. Back in the day, her grandpa wanted to be a boxer which inspired him to be athletically active until it wasn’t physically possible which influenced Margarita during her formative years to never give up.
Business and Fitness
Margarita Ventura is a prime example of how the discipline of bodybuilding and fitness can translate into your everyday life including business. She has also found that those who are in business, especially those who follow systems and processes, grasp the science of bodybuilding, fitness and nutrition well. Margarita is here to motivate others to become leaders who lift and to break stereotypes.
Margarita juggles a demanding full time career as Senior Operations Manager at R/GA, a world renowned innovation marketing and advertising agency headquartered in NY, where she oversees the brand storytelling, film, VFX, Live Action and technology campaigns while also launching her personal brand, online coaching and competing. She believes that when you are in a position of power with a powerful physique, you are a force to be reckoned with.
Margarita Ventura is managed by Edwin Mejia Jr. and Generation Iron Management.

Training
Margarita Ventura’s workout regimen consists of 6 days a week. During these days she trains her legs, glutes, shoulders, abs, back, biceps, triceps, and chest.
Day 1: Legs, Calves, Glutes & Cardio

4 x 25 – Walking Lunges
4 x 25 – Split Squat
4 x 20 – One Leg Stiff Leg Deadlift
4 x 15/12/10/15 – Narrow Stance Leg Press
4 x 18/15/12/10 – Hack Squat
4 x 15/12/10/15 – Leg Extension
4 x 15/12/10/15 – Leg Curl
30mins – Stair Climber 150 target heart rate & 300+ calories burnt

Day 2: Shoulders, Glutes + Cardio

4 x 15/12/10/8 – Dumbbell Shoulder Press
4 x 15/12/10/15 – Dumbbell Overhead Press
4 x 15/12/10/15 – Cable Upright Row
4 x 18/15/12/10 – Cable Lateral Raises
4 x 15/12/10/8 – Machine Rear Delt Flyes
4 x 15/12/10/8 – Seated Dumbbell Rear Delt Flyes
4 x 25 – Wall Ball Squats
4 x 20 – Wide Stance Leg Press
4 x 20 – Smith Machine Donkey Kicks
30mins – Stair Climber 150 target heart rate & 300+ calories burnt

Day 3: Cardio + Glutes

4 x 25 – Step Ups with Kickback
4 x 20 – Hip Thruster with hip band and weight plate
4 x 12 – Single Leg Smith Machine Squats
30mins – Incline Walking Quickly = Burn 300 calories

Day 4: Back, Biceps, Abs, Glutes + Cardio

4 x 12/10/8/12 – Wide Grip Cable Pull Down
4 x 12/10/8/12 – Close Grip Cable Row
4 x 12/10/8/12- Bent Over Barbell Row
4 x 15/12/10/15 – Dumbbell Row
4 x 12/10/8/12 – Barbell Bicep Curl
4 x 15/12/10/8 – Seated Hammer Curl
4 x 25 – One Leg Stiff Leg Deadlift
4 x 20 – Cable Kick Backs
4 x 20 – Hip Band Side Walking
30mins – Stair Climber 150 target heart rate & 300+ calories burnt

Day 5: Chest, Triceps, Glutes + Cardio

4 x 15/12/10/15 – Barbell Bench Press on flat bench
4 x 15/12/10/15 – Dumbbell Flyes on flat bench
4 x 18/15/12/10 – Machine Flyes
4 x 12/10/8/12 – Bent Over Cable Flyes
4 x 12/10/8/12 – Assisted Dips
4 x 20 – Machine Ab Curl
4 x 20 – Runners Crunch
4 x 20 – Dumbbell Crunch on Incline Bench or Stability Ball
30mins – Stair Climber 150 target heart rate & 300+ calories burnt

Day 6: Cardio + Glutes

4 x 25 – Butt Blaster Machine or Leg Press Single Leg Kick Backs
4 x 20 – Wide Stance Leg Press
4 x 20 – Hip Thruster with Hip Band or Feet on Medicine Ball
4 x 20 – Clamshell with Hip Band
30mins – Incline Walking Quickly = Burn 300 calories

Favorite Workouts
Squat – Fundamental exercise for everyday tasks, dynamic warmups, power strength training and bodybuilding that strengthens the glutes, legs, core, back and arms. Due to back injuries Margarita uses the smith machine the majority of the time or the barbell at a lighter weight these days. Her previous PR at 130lbs and 5 foot 4 inches with barbell squats was 225lbs. Squats and squat variations are not only the foundation to her workouts but are also Margarita’s go-to favorite movements to do when in a pinch for time to workout.
Stiff Leg Deadlift or Stiff Leg Deficit Deadlift – Deadlifts are another fundamental exercise and Margarita’s favorite compound movements because they train multiple muscle groups including the hamstrings, glutes, back, hips, core and trapezius. Deadlifts improve strength and raw power along with core strength, core stability and posture which is the foundation for alignment and technique for more advanced movements. Deadlifts and deadlift variations are also Margarita’s foundation movements for leg and glute days but also her go-to favorite workouts to do when pressed for time. During the off-season from competing, Margarita loves to do a deadlift strength cycle.
Leg Curls – Due to lower back injuries, leg curls have helped Margarita build mass in the hamstrings while maintaining mobility and flexibility. Her favorite leg curl machine is the standing single leg curl that encourages isolated hamstring strength with secondary muscle group benefits for the glutes and calves while decreasing the load on the spine and protecting the back. Margarita will switch up the reps, sets and tempos to increase muscle confusion.
Leg Press – The leg press and leg press variations have become a staple movement in Margarita’s leg day regimen for it’s muscle growth benefits for glutes, hamstrings, quads and calves while preventing injury which is key for Margarita training these days for longevity.

Nutrition
Margarita Ventura is very specific and precise about her diet. She eats 5-6 clean meals a day leading towards competition and shoots. Margarita’s metabolism and genetics also allow her to transform, lean and bulk easily where gut health is of utmost priority. She prefers this lifestyle and regimen over eating only 3 meals a day where cravings and binging can impact gut health.
She uses the following supplements whey post workout protein, probiotics, L-carnitine, glutamine, thermo complex, immune complex, digestive enzymes, Vitamin C, Vitamin D-3, ashwaganda, probiotics and alpha lipoic acid.
During the off-season, Margarita finds the bodybuilding diet to be beneficial and preventive for her extreme allergies that include food allergies so she doesn’t stir too far from off-season bodybuilding regimen but does add about 2-3 additional meals with a surplus of calories per week as Margarita often times focuses on gains during the off season.
Meal 1

4 egg whites
⅓ cup oats
⅓ cup blueberries
1 cup cranberry juice
2 cups water
1 cup coffee no cream or milk; no or little sweetener
1 Apple cider gummie or shot

Meal 2

1tbs peanut butter
1tbs unsweetened jelly
1 unsalted rice cake
1-2 cups water
1 cup coffee no cream or milk; no or little sweetener

Meal 3

4 oz protein
4 oz dark greens
½ cup brown rice
1-2 cups water
1 cup unsweetened black tea
1 Apple cider gummie or shot

Meal 4

4 of protein
½ cup sweet potatoes
1 Drink Poppi prebiotic sparkling soda (apple cider included)

Meal 5

4 oz protein
⅓ cup wild rice
2 cups dark green salad
1ts olive oil
2tbs balsamic vinegar
1 Apple cider gummie or shot
1-2 cups water

Meal 6

4 egg white + 1 whole egg
1 cup super greens
1 cup water
0.5 – 1 gallon water per day
1-2 cups of black coffee per day
No heavy sauces, artificial spices or sugar

Supplementation
When it comes to supplementation, Margarita uses her own choice of supplements to boost all areas of her health and performance. Whether it be something like a pre-workout or protein powder, all bases are covered for those pre- and post-workout needs. A fat burner can shed unwanted fat so you get a physique like Margarita herself and a multivitamin will pump you with essentials so you always stay healthy and ready to go. Whatever it may be, having a solid supplement shelf will prove worthwhile in the long run.
Competition History

2021 NPC East Coast Cup Championships – Coming Soon
2020 WBFF Diva Bikini Pro 35+ Virtual World Tour – 1st Place
2019 WBFF Atlantic City Diva Bikini Pro 35+ –  Top 4
2019 WBFF Worlds Diva Bikini Pro 35+ – Top 5
2015 WBFF New York Diva Bikini Pro Model – 1st Place Masters
2015 WBFF New York Diva Bikini Pro Model – 2nd Place Open
2014 NPC Eastern Championships – Top 10