WBFF Atlantic City Prep: Inside Lais Villamur’s First Four Days
WBFF Pro Lais Villamur is documenting all 110 days of her road to the WBFF Atlantic City Pro-Am on December 5, 2026.
This is not a highlight reel. It is a real-time look at what WBFF competition prep actually requires when training, nutrition, posing, coaching, family, travel and everyday life all have to work together.
Four episodes are already live. Together, they reveal the most important lesson of the opening week: successful prep is not about making life disappear. It is about building a plan strong enough to work inside real life.
EPISODE 1: 110 DAYS TO WBFF ATLANTIC CITY
The series begins 110 days out. Lais introduces the daily commitment, the nerves that come with documenting the entire process and her decision to approach this prep differently.
The goal is bigger than simply showing workouts or finished meals. Viewers will see the decisions behind the result: physique development, WBFF posing, recovery, schedule changes, family responsibilities and the ordinary routines that keep a long prep moving.
Watch Episode 1:
https://www.youtube.com/watch?v=O8P6qEm6szE
EPISODE 2: CAN YOU EAT PIZZA DURING WBFF PREP?
An unexpected hospital visit involving Lais’s mom changed the end of Day 1. On Day 2, she picked the plan back up: trained a client, traveled from Miami to Orlando, managed meals and hydration, got her nails done, completed her workout and shared pizza, an Italian sub and Biscoff dessert with her family.
Yes, during WBFF prep.
That does not mean every choice is random. It means one meal must be understood inside the entire system. One meal is part of a day. That day is part of a week. That week is part of the full prep.
The method is not “good food versus bad food.” It is managing training, nutrition, recovery, posing and real life together.
Watch Episode 2:
https://www.youtube.com/watch?v=8YGs_s0nT_w
EPISODE 3: TRAINING, REAL-LIFE ADVICE AND THE DETAILS PEOPLE MISS
Day 3 brings Lais back into the gym for hamstring training while the vlog captures the unfiltered conversations that happen around a real prep—including the kind of nutrition advice people hear from friends, social media and even their hairdresser.
The funny moments matter because they expose a serious problem: competitors are surrounded by opinions. Protein targets, meal timing, cardio, supplements and stage readiness should not be decided by whoever speaks most confidently. They should be based on the athlete, the category, the timeline and the complete plan.
This episode also shows why presentation matters in the WBFF. Physique is only one part of the package. Hair, posing, confidence, transitions and the ability to command attention all contribute to what the judges see.
Watch Episode 3:
https://www.youtube.com/watch?v=Np_6kDDOvSM
EPISODE 4: DO YOU HAVE TO PUT YOUR LIFE ON HOLD?
By Day 4, the central philosophy of this prep is clear.
Restaurants, travel, birthdays, holidays, family and children do not stop existing because someone chooses a demanding goal. The question is not whether life will happen. The question is whether the plan can account for it.
Instead of building life around contest prep, Team NXT LVL builds the prep into the life the athlete already has. There is still structure. There is still hard training—sometimes including the 50-rep surprise in this episode. But unnecessary suffering is not the objective.
The objective is to arrive on stage prepared without pretending the rest of life disappeared for 16 weeks.
Watch Episode 4:
https://www.youtube.com/watch?v=H1aYRRsW4Ic
WHAT THIS SERIES WILL SHOW OVER THE NEXT 15 WEEKS
As Lais moves toward Atlantic City, the daily vlog will document:
• WBFF contest-prep training and physique development
• Competition nutrition and flexible meals
• WBFF posing practice, walks, turns and transitions
• Stage presence, confidence and presentation
• Travel, family and unexpected schedule changes
• Recovery, accountability and coaching decisions
• Bikini, heels, styling and the complete stage package
It is designed for first-time WBFF competitors, experienced athletes pursuing a Pro Card and women who want to understand what competition prep really looks like beyond the final photos.
IS 15 WEEKS ENOUGH TO PREPARE FOR WBFF ATLANTIC CITY?
For some athletes, yes. For others, no.
The answer depends on the athlete’s current condition, competitive experience, category, muscular development, posing ability, health history, schedule and the standard required for the stage. A responsible coach should evaluate those variables before promising an outcome.
If Atlantic City is realistic, the next step is to build the complete timeline now. If it is not, the right plan may be to start the transformation and select a later show instead of forcing an unsafe deadline.
The smartest first step is an honest assessment.
WBFF PREP AND POSING COACHING
Lais Villamur is a WBFF Bikini Pro, active competitor and Head Posing Coach for Team NXT LVL. Rafael Moret brings more than 31 years of coaching experience. Together, Team NXT LVL provides complete WBFF preparation: personalized nutrition, training, accountability, posing, stage presentation and real-life adaptation.
Recent WBFF Worlds results include a Bikini Amateur Open win and Pro Card, plus runner-up finishes in Bikini Amateur 45+ and Pro Curvy.
Considering WBFF Atlantic City, a future WBFF show or focused posing coaching?
Start here:
https://www.soyouthinkyouwanttocompete.com/wbff-prep-and-posing-coach
Contact Team NXT LVL:
https://www.soyouthinkyouwanttocompete.com/contact
Follow every episode on Lais’s YouTube channel:
https://www.youtube.com/@laisvillamur
LIVE YOUR LIFE. BE FIT.