Quick Stats:
Age: 32
Height: 5’5” – 168cm
Weight: 130 lbs. – 59kg
How did you get started with bodybuilding?
I’ve been addicted to bodybuilding since I was a child. I started with Taekwondo and at 15 I entered the gym for the first time. I’ve been training ever since. When I was 18, I started boxing and did it competitively for 7 years. I gave up boxing due to multiple injuries, but I never gave up training. I always trained with the main purpose of sculpturing my body, but I missed the competitive aspect of boxing. So in 2012 I stepped on the stage for the very first time and competed in Figure.
I stayed in the Figure Category for 3 years. But then I decided to switch to the Bikini Category and that is how it all started!
Where does your motivation come from?
I love the challenge of creating a perfect physique. I constantly feel the need to improve myself; it makes me feel alive and focused. I am always thrilled to compete no matter how I place.
What workout routine has worked best for you?
When I’m bulking, I train hard and heavy with supersets and drop sets combined with a high caloric intake. When I’m cutting, I lower my caloric intake and increase my cardio.
Full Routine:
Monday: Legs/Glutes
- Squats 5 x 12
- Walking Lunges 4 x 15
- Leg Press 4 x 15
- Lying Leg Curl 3 x 15
- Stiff Legged Deadlifts 3 x 15
- Glute Cable Kickbacks 4 x 15-20
- Hip Abductor 4 x 15-20
- Standing Calf Raise 5 x 20
Tuesday: Back/Triceps/Rear Delts
- Pull Ups 5 x Failure
- Close Grip Pulldowns 4 x 12
- Single Arm Dumbbell Row 4 x 10
- Seated Cable Row 3 x 12
- Deadlifts 5 x 12-10
- Reverse Pec Dec Machine 5 x 12
- Tricep Rope Pulldowns 3 x 12
- Lying Skull Crushers 3 x 12
- Dumbbell Kickbacks 3 x 15
Wednesday: Chest/Biceps/Shoulders/Abs
- Incline Bench Press 3 x 12
- Dumbbell Flat Press 3 x 12
- Dumbbell Pullover 3 x 15
- Dumbbell Shoulder Press 4 x 12
- Lateral Raise 4 x 12
- Wide Grip Upright Row 3 x 15
- Barbell Curl 3 x 12
- Preacher Bench Barbell Curl 3 x 12
- Rope Hammer Curl 3 x 12
- Abs Circuit 3 x 20
Thursday: Rest
- Recovery
Friday: Legs
- Squats 5 x 12
- Walking Lunges 4 x 15
- Leg Press 4 x 15
- Lying Leg Curl 3 x 15
- Stiff Legged Deadlifts 3 x 15
- Glute Cable Kickbacks 4 x 15-20
- Hip Abductor 4 x 15-20
- Standing Calf Raise 5 x 20
Saturday: Shoulders/Abs
- Smith Machine Overhead Press 4 x 12
- Dumbbell Lateral Raise 4 x 12
- Dumbbell Upright Row 3 x 12
- Dumbbell Front Raise 3 x 12
- Dumbbell Reverse Flys 4 x 12
- Abs Circuit 3 x 20
Sunday: Rest
- Recovery
If you had to pick only 3 exercises what would they be and why?
- Pull Ups/Chin Ups: I have a soft spot for my back and I would never leave it without proper training.
- Squats: I love squats because they have really helped develop my glutes and legs.
- Shoulder Press: This exercise has really helped shape my shoulders.
What is your diet like?
To stay lean, I eat pretty clean, but once in a while I like to indulge in pizza, chocolate or ice cream.
- Meal 1: 1 cup of Egg Whites, 1/2 cup of Oats and 1 piece of Fruit
- Meal 2: 4 ounces Cod, 1 cup Rice and 1 cup Vegetables
- Meal 3: 4 ounces Chicken, 3 ounces Sweet Potato and 4 Asparagus Spears
- Meal 4: 3 ounces Turkey, 3 ounces Sweet Potato and 1 cup of Cucumber
- Meal 5: 4 ounces Chicken Breasts, 1 cup of Cucumber and 1 cup of Spinach
- Meal 6: 1 scoop Whey Protein and 1 tablespoon of Peanut Butter
When trying to cut down do you prefer to use HIIT or just normal cardio?
I like to use a combination of both. I love sprints and running, but when I decrease my carbs, I prefer steady state cardio.
What is your supplementation like?
- Protein
- BCAA’s
- L-Carnitine
- Multivitamin
- Fish Oil
Favorite Quote?
“If you really want it, work for it!”
Instagram: @maya_bikinifit
Facebook: Maya Puliyska – Angelova
