In the spotlight: Xhesiana's Muscle Gain Journey

This week's blog is dedicated to our hardworking BBR superstar ⭐, all the way from Pittsburgh Pennsylvania, USA 🇺🇸.

XHESIANA started her fitness journey with BBR in April 2020. You’ve most likely seen this inspiring queen among the Facebook Forum, sharing her words of wisdom, or motivating us all with her killer bod!

Just as Rome wasn’t built in a day, these results weren’t an overnight achievement for Xhesiana. She has put in the hard work over several months and multiple Programs, and to this day, is still working towards her goals with BBR!

We all start somewhere!

Prior to joining BBR, Xhesiana was in the typical negative cycle of undereating, doing massive amounts of cardio, and avoiding carbs. 

For her first 8 Week Bikini Build Challenge, she set out on a mission to prove to herself and others that lifting weights will not make you ‘bulky’ or ‘manly’.

April 13th 2020

“This picture was me at 1200 calories, doing too much cardio although I hated it, and eating salads because that’s the only way I knew how to eat healthy. I had never touched weights or lifted previously, because I was worried about gaining too much muscle, silly me”.

June 6th 2020 / 8 Week Bikini Build Challenge

“Fast forward to June, is me eating 2300 calories and looking healthier, stronger, and as you can tell a lot more confident! I was extremely happy with the way my body was transforming after only 8 weeks, and fell in love with lifting and consuming more food in general”. 

Xhesiana achieved these results in just 8 weeks, by eating in a calorie surplus, training hard and trusting the process. Can you believe that these results were achieved by training AT HOME, and with minimal equipment!

August 1st 2020 / 6 Week Team Bikini Challenge

“After completing Bikini Build, I signed up for Round 3 of the Team Bikini Challenge, and went for muscle gain again.

This time my goals were to get stronger, gain more weight, and to help everyone who was going through the same process as me. 

This gaining phase can be mentally challenging at times, because you won’t see muscle growth right away. You might experience a bit of bloating, and trusting the process will be your only option, but if you don’t give up and keep pushing, you’ll love the results!”

October 2020 / currently completing 8 Week TLM Challenge

While gyms are still closed in her hometown in Pittsburgh USA, Xhesiana has been completing her TLM Challenge from home with a selection of dumbbells, ankle weights and booty bands only!

“My surplus journey has been so amazing! After my second challenge, I achieved the physique I had in mind in April, but you can never be satisfied and stop progressing. This is a lifetime journey and all you can do is give your best shot, and let your body work its magic and surprise you!”


Xhesiana’s plan is to continue on her muscle building phase for a whole year, before dropping back to her maintenance level.

I think we can all agree that Xhesenia’s results speak for themselves 😍

Xhesiana’s Go-To’s:

  • Pre-workout meal: A full bagel and espresso, or oatmeal with berries, banana and sugar-free blueberry syrup 🥯 
  • Post-workout meal: Either chicken breast with rice and veggies, sirloin steak with baked potatoes, or protein pasta! 🍗🍝
  • #1 snack: Outright Protein Bars 🍫
  • Fave sweet treat: Greek yoghurt mixed with cookie butter, Hershey’s chocolate chips (sugar-free) and cinnamon 🍪

Here are Xhesiana’s top tips for your muscle gain journey:

  • Set specific goals.
  • Prepare yourself to be patient and trust the process.
  • If you only give 40%, that’s how much results you’ll see. Muscle gain doesn't come easy, so understand the meaning of HARD WORK! 
  • Avoid comparing yourself to others.
  • Focus on your own goals and you’ll be much better prepared, mentally, to succeed. 
  • Get committed and focus on the long term goal.
  • Mindset is everything. Having the right mindset is the key to success! You will gain mental focus and direction toward your goal.

Not only has Xhesiana gained strength and confidence, but an incredible support network and endless encouragement from our amazing BBR community cheering her on every step of the way. We can’t wait to see just how much she can achieve! Girl, you are unstoppable!

Remember,  "Rome wasn't built in a day, but the Romans took steps forward each day”. If you’re ready to commit to your muscle-building journey, this is your sign to take that leap sis! 

Ready to grow your booty, sculpt lean legs, define your upper body and tighten your core? Look no further than our new, exclusive 4 Week Challenge

Sign up today to start building your dream body 🔥

Much love,

Rach and Team BBR xx