Henrietta Kővágó
Height: 173cm
Weight: 62-64 kg (off-season)
Year of birth: 1994
Results:
2015
IFBB Bodybuilding and Fitness Hungarian Championship 1st place
IFBB Bodybuilding and Fitness Hungarian Cup Bikini Fitness 1st place
IFBB Fitbalance International Cup Bikini Fitness 1st place
IFBB Fitbalance International Cup Junior Bikini Fitness 2nd place
Hungarian National University and College Bodybuilding and Fitness Championship Bikini Fitness 2nd place (after Virág Kiss)
IFBB European Championships (EBFF) Junior Bikini Fitness 6th place
Weekly training routine: I do weight training 5-6 times a week. I follow a training plan for separate muscle groups in supersets and/or trisets. Basically, for upper body I use heavy weights with high reps of 10-12; for extensors, I do dynamic leg exercises and light weight exercises, whereas I work with heavier weights for buttocks and the hip flexor area. During competition season, I normally do 40-60 minutes of cardio after weight training; during off-season, however, I’m happy with 20-30 minutes of cardio 2 or 3 times a week.
The type of cardio you do:
It’s always interval. It can either be the fartlek method or I just set the speed/intensity of the cardio machines to random mode and give it all I can. :)
General regime during dieting:
Breakfast: 50-60 g oat flakes mixed with protein powder or a corresponding amount of home-made oatmeal pancakes/waffles with fruits, or an omelette with 1 yolk with a slice of wholemeal bread
Snack: zöldség, sovány hús
Lunch: rice/couscous/bulgur (about 50-60 g carbohydrate) or steamed vegetables with chicken breast
Snack: vegetables and lean meat or a serving of protein shake
Dinner: a plate of low-fat cottage cheese with sweetener and lemon zest and a few drops of lemon juice, or tune fish salad/chicken salad
Besides, I drink 3-4 l of fluid a day.
This, of course, changes during pre-contest preparation, and becomes stricter as the competitions come.
Dietary supplements you use:
- before and after workout, 100% BCAA and L-glutamine
- after workout, a serving of Iso Whey Zero or Nitro Pure Whey
- after lunch, Active Woman and vitamin C
- during competition season, L-carnitine and Thermo Drine
- on tiring days, 1 serving of Nitrox Therapy or Supernova before workout
- before bedtime, Omega-3