Réka Lajgut

Height: 170 cm

Weight: contest: 56,5 kg; off season: 62 kg

Year of birth: 1983

Results:

• 10.05.2014    IFBB - German Championship, Wiesloch, 5^th place Category "Bikini"

• 03.05.2014    IFBB - Berlin Championship, Berlin, 2^nd place Category "Bikini"

• 05.04.2014    FIBO - Miss FIBO Power Beauty 2014, Köln, 1^st place Category „Amateur“

• 30.11.2013    NAC - Mr./Mrs. Universe, Hamburg, 7^th place Category „Shape“

• 16.11.2013    NAC - International German Championship, Berlin, 1^st place Category „Shape“

• 02.11.2013    NAC - International Eastern German Championship, Berlin, 1^st place Category „Shape“

Strength workout program:

• Monday: leg day

• Tuesday: chest an biceps

• Wednesday: off

• Thursday: back and triceps

• Friday: leg day

• Saturday: shoulders and abs

• Sunday: off

Cardio program:

45 minutes of cardio is performed every morning (in diet)

20 minutes of cardio after workout (in off season)

Nutrition (meals in diet):

• Meal1:
  1 scoop Nitro Pure Whey Gold
  1 Cup Oatmeal
  1 Cup Curd Cheese
  Strawberry or Kiwi

• Meal2
  4-6 oz Turkey Breast
  1 Cup Quinoa

• Meal3:
  4-6 oz Tilapia
  1 Cup Buckwheat

• Pro Workout:
  1 Serving BiotechUSA Super Fat Burner

• Post Workout:

  1 Scoop Iso Whey ZERO
  1/2 Cup Dry Roasted Almonds

• Meal4:

  4-6 oz Turkey Breast
  Spinach

• Meal5:
  4-6 oz Tilapia
  Salat

Supplements:

• Protein shake / Whey and Isolate

• BCAA

• L-Glutamine

• L-Arginin

• Creatine

• Vitamine / C, D, E, Zink

• Omega 3

Favorite training methode:

Bodybuilder Program for Hypertrophy and increased size

3-4 sets of 8-12 reps for each exercise with 45-120 seconds of rest between sets.

CrossFit