Muscle Media Cover Model Osiris Prieto: Staying the Course—in Shape

Aug 4, 2022

By Ruth Silverman

Photos: John Hawley

Osiris Prieto had one slam-bang year in 2015, and 2016 could just bring the icing on the cake. The 5’6” Cuban-born, Miami-bred mother of two and stepmother of four from Tampa, Florida, was last seen by Muscle Media for Woman readers in an article titled, “Finding Balance,” where she described how she managed to make a remarkable transformation in the gym, despite being a busy mom in a big, blended family. Her theme, that she had done it and readers could do it too, was a familiar one, but her commonsense tips for time and fitness management—plus the accompanying photos—indicated her bona fides.

At 41, she had set herself the new goal of bikini competition and begun her climb up the NPC amateur ranks. A couple of contest sweeps—first in the open, the 30-and-over and the 40-and over divisions—at the St. Pete Muscle Classic and the Southeastern USA in 2014 showed she had the potential. Last year, she made good on it, taking the over-35 over-40 crowns at the Team Universe to earn her IFBB pro card and making a stellar debut a couple of weeks later at the Tampa Pro, where she won the masters and took eighth out of 31 in the open. More good showings followed, and she finished the season in great shape to pick up in 2016 where she left off.

Let’s check in with Osiris (pronounced O-see-rees) to learn a little more about how she got this far and to see if the icing mentioned above refers to a victory cake or maybe a confection with a few more tiers—and a very buff bride on top.

MM: When you told your story previously in Muscle Media for Women, you spoke about how you made it a goal to get in shape for your 40th and mentioned that you are now a personal trainer, but what were you doing, besides of course taking care of your large family, when you made that decision? Working? Coping?

OP: After having my baby girl, I decided it was time to get in the best shape of my life. At that point, life was perfect. I was in a beautiful relationship. I was able to stay home and take care of a new baby. I had a home full of happiness, but I felt the need to do something for myself.

MM: How old is your daughter now?

OP: She will turn six in April.

MM: Did you have an athletic background?

OP: I get asked this question often, but the answer is no. As a child I was very shy and didn’t get involved in sports; wish I had though.

MM: How did you become a trainer?

OP: During this journey to get in great shape, I fell in love with fitness and decided to become a personal trainer. I received my Personal Fitness Trainer certification through the AFAA.

MM: After the last article was published, you put it all together and nailed your pro card. What advice were you getting from the judges?

OP: After every show, I approached judges and tried getting their feedback. At that point, I was hearing the same thing: “You look great; maybe taper your waist a bit.”

MM: How did you change your training?

OP: I kept training the same, but I started to train abs more frequently, adding new exercises to target my lower abs—Roman chair work, leg lifts with twists, more planks—three times a week.

MM: What about your diet?

OP: My diet for the shows was pretty much the same, always consuming five or six well-balanced meals high in protein per day. After doing a few shows, you get to learn how your body reacts to different foods, what works and what doesn’t.

MM: You made your debut last August at the Tampa Pro, won the masters event and took eighth out of 31 in the open and then kept competing for a month or so. How did you maintain your condition during that period?

OP: After the Tampa Pro, I was extremely excited to see if I could place even better in my next show, with plans of competing all the way through November. Unfortunately, about a week later, while warming up at the gym, I hurt my back and was put on bed rest. A week later, though I wasn’t fully healed, I went back to the gym. I had committed myself to competing at the upcoming Naples Pro, so I went back to the gym, did whatever training I was able to do and competed anyway. I stepped onstage 10 days after Tampa not feeling 100 percent and placed ninth. Just a week, later I competed at the Pittsburgh Masters Championships and placed second.

After that, I decided that it was time to start my off-season and let my back heal.

MM: Describe your off-season training. What are you looking to build or perfect in the gym now?

OP: After struggling with back issues for the last few months, I thought it was best to put competing on the back burner for a while. In the meantime, I continue training to try and strengthen my back to avoid further injury. Hopefully, I’ll be able to compete in late summer.

MM: Please describe your weight-training split. How often do you do cardio, and what’s your favorite method?

OP: I train five or six days per week. Here’s my current split:

Monday: Chest and Triceps

Tuesday: Back and Abs

Wednesday: Rest

Thursday: Quads

Friday: Shoulders and Biceps

Saturday: Hamstrings and Glutes

As for cardio, I’m doing 20 to 45 minutes, four times a week. I love doing any type of stepper, as I’m always trying to engage my glutes.

MM: Total change of subject. I’ve got to ask. You spoke in the previous article about your blended family. Is it true that you are getting married later this year?

OP: Yes, we are still a blended family—five teenage boys and a little princess—and we are finally getting married later this year. We have been planning to get married for the past three years. Thank God for such an understanding partner who has let me put my competing ahead of anything else.

MM: How does that fit into all of the above?

OP: That’s a good question. Planning a wedding can be very stressful. If I’m able to compete, it will be a challenge—but nothing I’m not use to. As with anything in life it’s all about balance and making sure your priorities are straight.

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