How did you begin bodybuilding?
Ever since I was a teenager, I always loved going to the gym and lift weights. I have always admired girls in fitness magazines and wondered whether I needed and I will, determination and concentration to something on such a level. On these matters I stayed for a while until something inside me turned around. Two years ago I decided to put all of its features to the test and so began my career or my story.
Where does your motivation?
It may sound like a cliché, but my motivation comes from within. I've always been committed to people and tried to get the most out of what you're doing.
What kind of training works best on you?
Monday: Chest / Shoulder
Each muscle group once a week trying to do, except the legs, which usually train twice a week. Perform cardio 4-5 days a week, usually after training with weights that last from 30 to 45 minutes. My current workout program looks like this:
Dumbbell shoulder press 3 x 12-15
Oblique Flying 3 x 12-15
The reverse fly 3 x 12-15
Push-ups 3 x 20
Lateral Raises 3 x 12-15
Bench machine 3 x 12-15
Tuesday: Legs
Leg press 4 x 10-12
Wide squat with a load 3 x 15
Ten squat jumps (superset)
Lying on a machine for kickback gluteus 4 x 15/svaka leg
Adductor devices 3 x 20
Leg extension on machine 3 x 15
Wednesday: Back / Abs
Lat withdrawal of 4 x 12
Seated cable rows 3 x 15
Push your hands straight down on lat machine 3 x 12
Barbell rowing 4 x 12
Raising the legs to the abdomen hangs down 3 x 15
Kontrakosoj crunches on the bench
Plank 3 x 60 sec
Friday: Legs
Outstretched leg deadlift 3 x 15
Leg extensions 3 x 15
Leg curl pilates ball for 4 x 12-15
Step out on the fly 3 x 30
Sumo Squat 4 x 12-15
Sitting against the wall (superset) 60 sec
Saturday: Cardio
HIIT training
Sunday: Rest
recuperation
Do you have to choose only three exercises that would be and why?
Shoulder press - I love what I get the pump after shoulder presses and I love the way the shoulder shape.
Step out with the load - While this is not my favorite exercise, it is necessary to shape the lower body as it hits all the important muscles of the area.
Raising the legs hanging out of position - After this exercise my stomach muscles really burn, and in addition, the lower back is not stressed at all, as with other exercises to be known.
What is your diet?
In a general sense, consume a lot of protein, moderate carbohydrates and avoid sugar. Example of food:
The first meal: Oatmeal with unsweetened apple sauce and cinnamon
Second meal: Lean cheese and almonds
Third meal: spinach salad with raspberries, low-fat feta cheese and shrimp
The fourth installment: A small piece of chicken breast with vegetables and a half servings of whole grain cereal
Fifth meal: protein mixture (whey protein) and banana
Sixth meal: salmon and green peas
Seventh meal: egg whites and protein preparation (Protien Whey and casein)
When trying to define, if you prefer HIIT cardio or normal?
I love to combine and alternate use of low intensity cardio with HIIT. HIIT is a great way to change things and break the boredom. All you need are the right tones with my iPod for the extra influx of energy.
What is your supplementation?
Multivitamins
fish Oil
BCAA
glutamine
Protein (Protien whey and casein)
citrulline malate
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