WBFF Pro Fitness Model Andreea Tina Talks With Simplyshredded.com

Quick Stats:

Age: 30
Height: 5’7” – 170 cm
Weight: 129 lbs – 58 kg

How did you get started?

I started training from a very young age (5-6 y.o.) with gymnastics that contoured my athletic physique from an early stage in my life. I did gymnastics until around 13 yrs old as I was becoming too injurious and was missing school. I kept active with other sport activities such as tennis, volleyball and basketball whilst in school and the beginning of University.

Then I started weight training when I was around 20-21, which quickly became an addiction!

How do you stay motivated?

I’m a pretty good self-motivator and I try to inspire this into others as much as I can. I very rarely have a lack of motivation ‘issue’ – I love and enjoy what I do way too much and when I put something in my mind I must make it happen. There will always be ups and downs, lots of challenges, but I feel people give up on themselves too easily sometimes.

The real challenge of growth, mentally, emotionally and spiritually comes when you get knocked down. It takes courage to act, start over again, keep moving forward and to succeed!

What are your top 3 favorite exercises?

Squats: No point to enumerate their million benefits; but make sure you master the technique of a correct squat.
Glute Ham Raise: Probably the most underrated exercise, I love it. It hits your entire posterior chain, from gastrocs to hamstrings, glutes and lower back. Getting stronger on your GHR will increase your squat, deadlift, make you run faster and jump higher.
Pull-ups: The most effective exercise for your upper body. They are fantastic for building strength, endurance and most importantly, CONFIDENCE. Once you’ve mastered to lift your own bodyweight any other exercise can be done with ease. The quickest way to strengthen and tone your upper body, arms and abs, love them!

What workout routine has worked best for you?

Full Routine:

Monday: Sprints/Chest/Shoulders

20 Min Sprints (am)
Incline Dumbbell Press (Neutral to Semi supinated) 4×12
Standing Shoulder Press 4×12
Cable Fly’s Low Pulley 3×15
Standing Incline Dumbbell Lateral Raise 3×15
Seated Dumbbell Lateral Raise 3×15
Cable Bent Over Lateral Raise 3×15
High Pull 2×15
Gironda Dumbbell Side Swing 2×10

Tuesday: Legs

Front Squats 4×6-8
Sissy Squats 4×10-12
Barbell Step Ups 4×12
Dumbbell Squat 4×10
Dumbbell Walking Lunges 3×15
Donkey Calf Raises 3×25
Seated Calf Raises 3×25
Good Mornings 3×10
Low Cable Pull-in 3×20
Overhead Pulley Crunch 3×20

Wednesday: Stretches/Yoga

1 hour Yoga session

Thursday: Sprints/Glutes/Abs

20 Min Sprints (am)
Romanian Deadlift 4×10
Glute Hamstring Raise 4×12
Cable/Rope Hip Thrusts 3×15
Reverse Hyper-Extension 3×15
Cable Kickback 3×15
V-ups 3×20
Hanging Leg Raise 3×20
Sit-ups Elbow To Knee 3×20
Kettlebells Swings 3×25

Friday: Back/Arms

Close Grip Chin-ups 3×8
Bent Over Pull Down (Wide Grip) 3×12
Incline Bench Dumbbell Row (Chest Pronated) 3×12
45 Degree Incline Bench Biceps Curls 3×12
EZ Bar Close Grip Bench Press 3×12
Cable Curls (Supinated Grip) 3×15
Rope Overhead Triceps Extension 3×15

Saturday: Legs/Abs

Leg Extension 5×15
Hack Squat On Toes 4×10-12
Leg Press 4×15-20
Leg Extension 6×10
Lying Leg Curl 4×15-20
Stiff Leg Deadlift 4×10-12
Back Extension 4×15-20
Lying Leg Curl Drop Set 3×10
Low Cable Pull-In 3×20
Overhead Pulley Crunch 3×20

Sunday: Off Day

Recovery/Massage

What is your diet like?

In terms of the foods I eat, I guess you could say I follow a Paleo-Mediterranean diet. I also allow myself a cheat meal once per week where I eat anything I like, but still staying away from all the major allergens. When I’m preparing for a competition obviously I have to stick to pretty strict macros.

My body responds best to a high carb, low fat diet so this is the protocol I chose to follow. I usually do a 12 week prep, starting with higher calories and gradually lowering them each week until the competition.

In the off season, I don’t want to hear anything about macros – I don’t measure anything but I just go with what feels right in terms of portion sizes. I focus on eating to feel healthy, wholesome fresh foods packed with nutrients. Preparing for competitions can be hard on the body, therefore I use the off season to relax a bit, focus on my health and maintaining hormonal balance whilst still keeping a lean and athletic physique.

Daily Diet:

Meal 1: Venison Steak with Nuts
Meal 2: Salmon Fillet & Algae Salad
Meal 3: Turkey Breast, 250g Rice & Roasted Vegetables with Olive Oil
Meal 4: Chargrilled Calamari, Avocado & Flaxseeds
Meal 5: Ostrich Steak, 200g Sweet Potatoes (sprinkled with Cinnamon and Chia Seeds) & Green Leaves/Spinach Salad
Meal 6: Casein Shake, Porridge, Oats, Coconut Milk, ½ scoop Protein Powder & a handful of Berries