Posted 26 May 2012 by Interview:

Ramona Valerie Alb

What sparked your interest in training….
when/how did you get started?

I have always been a sports freak, one day I watched a workout video by IFBB Fitness Pro, Regiane Da Silva Botthof and that’s what got me. I was so amazed by her. I started to work out in November 2009 to compete at the Fibo Power Beauty 2010 in April, I got 2nd place ;)

How do you stay motivated?

Well I know if I stop… The rebound effect will kick in and that’s a no go for me, plus with so many beautiful IFBB Ladies around, you just HAVE to be motivated! That’s the way I see it ;)

What does your diet consist of?

WOW my diet is a killer crazy, 709 calories.
84, Grams Protein
36, Grams Carbs
22, Grams Fat

How do you deal with cravings for junk foods,
sweets and salty food?

I just watch others haha, that really helps me alot! Because I know why I am dieting and the harder it gets the more focused I become!!

What are your top 3 favourite exercises?

Barbell Squats, Abs and all Gluteus exercises. Yupp I am all about the Bootay ;)

How much rest do you take between sets?

Right now I do alot up supersets and dropsets so I am always doing something. If I do rest between sets, then it’s never longer then 1 minute.

Do you listen to music whilst you train?

I NEED MUSIC to be alive haha and for training it’s a must have! Kid Ink, Tyga, Jay - Z, Kanye West, Rihanna, but when I go heavy on my legs and glutes then Slipknot and Metallica is a must!

What is your training routine like?

Hmm just 'Like' my Facebook page or subscribe to my main Facebook page because I always post my workout and cardio plans for the day ;) I always keep my people updated!!!

Do you set short and long term goals?

Yes.. Short-term goals are the competitions I get ready for…And Long term goal is to keep it real and keep being me, even when it gets tough.

What are you most proud of?


  • 2 Place Fibo Power Beauty 2010 IFBB
  • 3 Place Bawü 2010 IFBB Bikini..
  • 2 Place German Championship 2010 IFBB Bikini..
  • 1 Place Donau cup 2010 IFBB Bikini..
  • 1 Place Rhein Neckarpokal 2010 IFBB..
  • 2 Place German Internationale Championship 2010 IFBB Bikini..
  • 1 Place Bikini and Catwalk Fashion show Miami..
  • 2 Place Fibo show Bikini 2011 IFBB..
  • 1 Place Bawü 2011 IFBB Bikini..
  • 2 Place German Championship 2011 IFBB Bikini..
  • 1 Place European Qualification 2011 IFBB Bikini
  • 8 Place European Championship 2011 IFBB Bikini
  • 4 Place Loaded Cup 2012 IFBB BIKINI.
  • 2 Place FIBO Bikini CUP 2012 IFBB BIKINI.
  • 1 Place Height Class Bawü 2012 IFBB BIKINI.
  • 1 Place Over-All Win Bawü 2012 IFBB BIKINI.
  • 1 Place Height Class German Championship 2012 IFBB BIKINI.
  • 1 Place Overall Winner German Championship 2012 IFBB BIKINI.


  • And.. Squatting 216 Lbs 6 to 8 Times 4 Sets!!

Have you had any obstacles or setbacks
towards achieving your goal physique?

No not really.
I’ve been so lucky so far and have to thank my mother and father for my genetics.

How do you measure your progress?

My coach Alex Stampoulidis from Smash Fitness Park Schorndorf controls everything! YES, he is the best in Germany;)

Who are your favourite, athletes or fitness models?

IFBB Figure Pro Larissa Reis and IFBB Fitness Pro Regiane Da Silva Botthof.



What 3 tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

  • Never give up and stay focused on where you want to be.
  • If you feel great after your workout well your workout wasn’t that great hehe ;)
  • Believe in yourself and in DEEP SQUATS yupp …REAL DEEP!!


Born: 1986, Weight On Stage 129,3 Lbs, Weight Off-Season 159,3 Lbs, Height. 5'7.5

Nationality: I am Jamaican, Cuban, Afro-American, and German!

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