Quick Stats:
Age: 28
Height: 5’4” – 166 cm
Offseason Weight: 119 lbs – 54 kg
Stage Weight: 110 lbs – 50 kg
How did you get started with bodybuilding?
I started weight training about 3 years ago. Before that, I worked as a model and hostess. I travelled a lot throughout Sweden working in various night clubs. I ate too much bad food and drank alcohol; I eventually got tired of that lifestyle.
I decided that I wanted to be healthier and stronger, so I changed my lifestyle completely, and that’s when I started eating healthy and training with weights.
Where does your motivation come from?
I’ve always been a competitive person, and I decided pretty fast that I wanted to compete in Bikini Fitness.
Competing on stage has been my biggest motivation to train hard and eat well.
What workout routine has worked best for you?
Lifting heavy 4 days a week has worked best for me. I hit two muscle groups a day.
Full Routine:
Day 1: Legs
Barbell Squats 4 x 10-12
Deadlifts 4 x 10-12
Leg Extension 4 x 10-12
Leg Curl 4 x 10-12
Hip Thrust 4 x 10-12
Day 2: Shoulders/Chest
Standing Barbell Military Press 4 x 10-12
Side Lateral Raises 4 x 12
Reverse Machine Fly’s 4 x 10-12
Machine Bench Press 4 × 10-12
Day 3: Back/Abs
Band Assisted Pull Ups 4 x 15
Wide Grip Pulldown 4 x 12
Seated Cable Row 4 x 12
Back Extensions 4 x 12
Ab Crunch Machine 4 x 12
Hanging Leg Raise 4 x 12
Cable Crunch 4 x 12
Day 4: Biceps/Triceps
Alternating Hammer Curls 4 x 12
Cable Preacher Curl 4 x 12
Decline Dumbbell Extensions 4 x 12
Dip Machine 4 x 12
Pushdowns 4 x 12
Day 5, 6 & 7: Rest Day
Recovery
If you had to pick only 3 exercises what would they be and why?
- Squats: I love squats because I really feel that it’s the best exercise to build my legs and glutes.
- Deadlifts: They train my entire body, and it is an amazing exercise for my back, glutes and hamstrings.
- Ab Machine: I think it’s great to have a really toned stomach, so therefore I love this machine, and I love the burn!
What is your diet like?
I think it is a pretty standard, ‘bodybuilding diet.’ Here’s what my diet tends to look like. As I start to get closer to a competition, changes are made.
Daily Diet:
- Meal 1: ¼ cup Oatmeal, 1 ounce Whey, 1 tablespoon Almonds and ¼ cup Frozen Raspberries
- Meal 2: 1 ounce Whey
- Meal 3: 5 ounces Chicken Breast or 4 ounces 5% Ground Beef, 5 ounces Shrimp or 7 ounces Cod, ¼ cup Plain Rice or 1 cup Potatoes and 5 ounces Vegetables and 1 ounce Whey in water
- Meal 4: 1 ounce Casein, ¼ cup Almonds and 2 ounces Frozen Raspberries
What’s the one food you couldn’t live without? And as it gets closer to a competition, how do you handle food cravings?
I couldn’t live without shrimp, crayfish and cheese; it’s the tastiest thing I know! It might not be counted as food, but that’s what I get a craving for. I control my cravings pretty well because I allow myself to have a cheat day once a week and eat whatever I want, as long as I am on track with my progress.
What’s the one thing you look forward to treating yourself to after a competition?
When I’m preparing for a competition, I always yearn to be spontaneous and eat out whenever I want without having to carry lunch boxes everywhere.
What is your secret to your incredible abdominals?
I train my abs as hard as the rest of my body and use heavy weights. I also keep my body fat rather low year round; this allows me to keep them visible even in the offseason.
When trying to cut down do you prefer to use HIIT or just normal cardio?
I do not do very much cardio, but when I do it will be walking or riding on my spin bike at home while I am watching something good on television.
What is your supplementation like?
The dietary supplements I use are all from MM Sports:
- Protein
- Casein
- BCAA’s
- Fish Oil
- Vitamin C
- Multivitamin
- Fat Burner
- Vitamin D
- Magnesium
Tell us about the tattoo on your arm? And any plans for more?
I really love tattoos and have several. The tattoo on my arm is my latest one. I plan to complete the tattoo on my arm, it is still missing some details, and then I’ll be happy.
There is really nothing special behind the tattoos, but I like everything beautiful, so there are some butterflies and roses, and I’ve broken up the sweetness by adding some old pistols and skulls.
