I started lifting in December 2012 and a few months later I started eating vegan. In January 2014 I started a classic bodybuilding diet and included cardio. I always wanted to lose weight, but never had the proper knowledge and guidance. I thought it would be impossible for me but I always admired women who were fit. I started lifting because a boy who later became my boyfriend took me with him to the gym.
It is really rare that I need motivation because I love every aspect of this sport. On the off chance that I do need it though, I watch Dana Linn Bailey movies.
I don’t do too much cardio. After waking up, I take some BCAAs and go running for 15-20 minutes to speed up my metabolism and digestion. I also do HIIT with sprints to burn fat.
Every morning I eat a whole cake :)
The recipe is: 7 egg whites, 60 grams of oats, and 40 grams of whey protein (Cookie flavour). I top it off with Walden Farms maple syrup.
Normally I eat a classic 40% protein 40% carb and 20% fat diet. Since I’m 6 weeks from my first competition, I decreased my carbs to 30% and upped my protein to 50% (but with fewer calories) I don’t eat fruit except for berries. I also don’t eat pork and only eat natural unprocessed food (except for supplements).
I always avoided junk food so I don’t really miss anything. I also try and make my healthy food as tasty as possible, so I always prefer to eat my own food anyways.
This is a difficult question, but I think lateral raises are my favourite exercise because I love the feeling of getting a burn in my shoulder muscles. Also, deadlifts because I like lifting heavy things and dumbbell bench press because it gives me a better range of motion.
I normally just listen to whatever music that’s playing at the gym and try to stay focused on my workout, but if given the choice some bands that I like include Hatebreed, Rob Bailey, and Limp Bizkit.
I weight train 5 days per week. My split looks like this:
I always stick to doing 8-12 reps with about 45-60 seconds between sets. My workouts usually last for 60-90 minutes and I do every set to failure. I normally don’t like to post my detailed workout plan because I think it has too much volume for most people, who would risk overtraining themselves.
And as I mentioned before, I also do cardio every morning for about 15-20 minutes.
I’m most proud of the fact that I’ve been lucky enough to serve as an inspiration to girls looking to get in good shape. I get a lot of emails from girls saying that I motivate them, and I’m honoured and proud to be in this position.
I would say that my biggest obstacles came in the beginning of my journey, when I had friends who were actively working to sabotage and undermine my efforts. After I started to gain muscle, I wouldn’t stop hearing from ‘friends’ about how I was starting to look like a man. I realized that I didn’t need people like this in my life, so I now try and surround myself with people with positive attitudes towards the hardwork and dedication that goes into the bodybuilding lifestyle.
I measure my progress with my mirror and the opinion of my boyfriend, who is also a bodybuilder and trains with me. I think that people rely too much on numbers and forget what bodybuilding is really about. It’s about how you actually look; not your weight or how much you can lift.
I definitely recommend protein powder. Not only because it’s cheap, but because you can also make great recipes out of it. Also, I take BCAAs before my workouts and in the morning to make sure that my body retains as much muscle mass as possible. Sometimes when I don’t get enough sleep I take a preworkout booster like coffee. Overall though, natural foods are 99% of what I put into my body.
Height: 172cm - 5ft,6in
Facebook fanpage: www.facebook.com/sophia.thiel.official