Posted 05 October 2014 by Interview:

Sophia Thiel


How/when did you get started in training and
living a fit lifestyle?

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.

How do you stay motivated?

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.


What types of cardio have worked best for you?

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.

Do you have a favourite healthy recipe?

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.


What does your diet consist of?

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).

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

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.

What are your top 3 favourite exercises?

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.


Do you listen to music whilst you train?

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.

What is your training routine like?

I weight train 5 days per week. My split looks like this:

  • Day 1: Chest and calves
  • Day 2: Legs
  • Day 3: Rest day
  • Day 4: Triceps, biceps, and abs
  • Day 5: Shoulders and calves
  • Day 6: Back and abs
  • Day 7: Rest day

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.

What are you most proud of?

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.


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

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.

How do you measure your progress?

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.

Who are your favourite, athletes
or fitness models?

What supplements would you use/recommend if any?

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.

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

  1. Don’t buy products that say that you can achieve everything without hard work.
  2. Go to the gym with men or at least workout like men. Don’t just go on a treadmill for hours and wonder why you still look the same.
  3. Have the right reasons for wanting to get fit. Bodybuilding is a lifestyle, and to dedicate yourself you won’t get very far if you just do it to be more attractive for boys. Do it for yourself.

Sophia Thiel

Born: 1995
Height: 172cm - 5ft,6in
Weight: 60kg

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