Height: 170 cm
Weight: contest: 56,5 kg; off season: 62 kg
Year of birth: 1983
Results:
10.05.2014 IFBB - German Championship, Wiesloch, 5th place Category "Bikini"
03.05.2014 IFBB - Berlin Championship, Berlin, 2nd place Category "Bikini"
05.04.2014 FIBO - Miss FIBO Power Beauty 2014, Köln, 1st place Category „Amateur“
30.11.2013 NAC - Mr./Mrs. Universe, Hamburg, 7th place Category „Shape“
16.11.2013 NAC - International German Championship, Berlin, 1st place Category „Shape“
02.11.2013 NAC - International Eastern German Championship, Berlin, 1st 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