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Fitness Superstar: WBFF Physique Athlete Andreia Brazier Talks With Simplyshredded.com

Quick Stats

Age: 34
Height: 5’5″ – 165 cm
Weight: 117lbs. – 53 kgs

How did you get started with bodybuilding?

It all started in 1992 when I was invited by a friend to go to the gym and train with her. That was my first time I had ever done any physical training and I fell in love straight away. I remember on my day’s off from work, I used to spend at least 4 hours at the gym training as hard as I could and it was also great because the local beach was just next door. In 2004 I started to take my training more serious and focus more on weight training working on my lower and upper body together. Although it wasn’t until 2009 when the real transformation took place for me. This was when I had combined a proper training split with great nutrition and this was when I saw the most changes in my physique.

I also fell in love with strength and hypertrophy training and this was when I took my body to the next level and that’s when I realised that this is what I want to do for the rest of my life.

Where does your motivation come from?

I always enjoy looking after myself as best as I can, because my motivation always came from the way I feel. I know I can achieve what I want since I keep it real. I train very hard and diet even harder! I always make sure that I am getting enough sleep each night to properly recover and I don’t drink or smoke. My motivation is based on my spiritual Strength, that’s how I see it. I also try to motivate others and get them to adopt the fitness lifestyle. Whenever I go play football or go for jogs or bike rides, I always encourage my friends to come too.

Fitness and training is my life and I absolutely love it!

What workout routine has worked best for you?

Big compound exercises mixed with super sets. I also incorporate strength, hypertrophy and endurance type training all into my routine.

Full Routine:

Monday: Chest/Back

  • Flat Bench 5×10
  • Incline Bench Fly’s 5×12
  • Bench Power Press 5×15
  • Chin Ups 5×8
  • Lat Pulldowns 5×10
  • Dumbbell Arm Single Row 5×12
  • Reverse Fly’s 3×15

Tuesday: Legs

  • Seated Calf Raises 12×10
  • Narrow Stance Squats 12×10
  • Leg Press (Heavy) 6×8(Super set with Bulgarian Squats 6×12)
  • Leg Press (Light) 4×20 (Super set with Leg Extension 5×12 & Leg Curls 5×10)

Wednesday: Obliques/Upper Body Circuit

  • Hanging Side Knee Raises 3×15
  • Hanging Leg Raises 3×15
  • Pull Up Bar Twists 3×15
  • Wide Grip Lat Pulldowns 5×20
  • Chest Machine Press 5×20
  • Shoulder Press Machine 4×15
  • Cable Rope Pushdowns (Triceps) 4×20
  • Cable Curls (Biceps) 4×20

Thursday: Legs

  • Seated Calf Raises 12×10
  • Narrow Stance Squats 12×10
  • Leg Press (Heavy) 6×8(Super set with Bulgarian Squats 6×12)
  • Leg Press (Light) 4×20 (Super set with Leg Extension 5×12 & Leg Curls 5×10)

Friday: Chest/Back/Obliques

  • Flat Bench 5×10
  • Incline Bench Fly’s 5×12
  • Bench Power Press 5×15
  • Chin Ups 5×8
  • Lat Pulldowns 5×10
  • Dumbbell Arm Single Row 5×12
  • Reverse Fly’s 3×15
  • Hanging Side Knee Raises 3×15
  • Hanging Leg Raises 3×15
  • Pull Up Bar Twists 3×15

Saturday: Off

  • Rest Day

Sunday: Legs

  • Seated Calf Raises 12×10
  • Narrow Stance Squats 12×10
  • Leg Press (Heavy) 6×8(Super set with Bulgarian Squats 6×12)
  • Leg Press (Light) 4×20 (Super set with Leg Extension 5×12 & Leg Curls 5×10)

If you have to pick only 3 exercises, what would they be and why?

  1. Squats – Best exercise hands down for my lower body
  2. Pull Downs – I love this movement, it really targets my lats
  3. Hanging Side Knee Raises: This exercise really targets my obliques and I really want to improve them before my next competition

What is your diet like?

I follow a Carb Cycle type of diet where I usually do 3 or 4 days of low carbs followed by 1 high carb day (re-feed). My husband, Tom Brazier is always changing my diet around depending on how he thinks I am looking/performing or the results of the skinfold caliper tests.

Full Diet:

High Carb Day:

  • Upon Waking: 1 Teaspoon Aliment Nutrition Omega 3 Fish Oil, 10g Glutamine, 5x BCAA, Multivitamin
  • Meal 1: 80g Porridge with Water, Almond Milk w/scoop of CNP Pro Peptide Whey Protein
  • Meal 2: 120g Chicken Breast, Green Vegetables (Broccoli)
  • Meal 3: 120g Extra Lean Steak, 100g Broccoli, 60g (dry) Quinoa/Wholegrain Rice
  • Pre-Workout: MRI Black Powder and 1 tbsp. of Liquid L-Carnitine
  • Meal 4: Protein Shake, CNP Profuel, 1 scoop Greens Powder, 10g Glutamine and 1 tbsp. of Liquid L-Carnitine
  • Meal 5: 120g White Fish, Sweet Potato and Broccoli
  • Meal 6: Protein pancake (egg whites/scoops of CNP pro peptide or alternate casein powder. 30g peanut butter
  • Before Bed: ZMA

Notes: I also snack on Wholewheat Ryvita and Low Fat Cottage Cheese with Almond Flakes on my high carb day as I also like to up my daily calorie count by 20%.

Low Carb Day:

  • Upon Waking: 1 Teaspoon Aliment Nutrition Omega 3 Fish Oil, 10g Glutamine, 5x BCAA, Multivitamin
  • Meal 1: 120g Lean Rump Steak with 30g Macadamia Nuts
  • Meal 2: 100g Chicken/Turkey Breast
  • Meal 3: Lean Steak, 100g Green vegetables with a small handful of nuts (Macadamias/Almonds/Walnuts)
  • Pre-Workout: MRI Black Powder and 1 tbsp. of Liquid L-Carnitine
  • Meal 4: Protein Shake, 15g Glutamine and 1 tbsp. of Liquid L-Carnitine
  • Meal 5:150g White Fish (Cod/Haddock) and 100g of Green Vegetables
  • Meal 6: (Optional) Protein Pancake (150ml Liquid Egg Whites, 1 Scoop of Casein Protein)
  • Before Bed: ZMA

Notes: I try to drink at least 2.5-3 litres of water a day and try to get in about 2-3 Green Teas a day.

When trying to cut down do you prefer to use HIIT or just normal cardio?

I like to do low intensity walks in the morning as this is my favorite form of cardio.

What is your supplementation like?

  • Fish Oil
  • Multivitamin
  • Glutamine
  • BCAA’s
  • L-Carnitine
  • CLA
  • Whey Protein
  • ZMA

Favorite Quote?

I never set limits or created mental barriers. You may have read that I imagined my biceps as big as mountain peaks when I did my curling exercises. This visualization process was essential if I was to gain the kind of mass and size I needed to win the Mr. Olympia contest against monsters like Sergio Oliva and Lou Ferrigno… – Arnold Schwarzenegger

Facebook: Andreia Brazier

Photo Credits: Thomas Mone & Toby Harrison

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40 Comments

  1. Maria says:

    Absolutely stunning.

  2. Jen says:

    Thanks for posting your diet and workout routine, you have such an amazing physique… Strong & SEXY!

  3. Ellysia says:

    Complete inspiration! Amazing work girl!

  4. Edward says:

    Wow, awesome physique and super hot!

  5. Alex says:

    Wow, perfection.

  6. Randy says:

    Gorgeous. Her hard work has defintely paid off. Sexy, hard, toned yet not too muscular….STUNNING

  7. Mike says:

    gorgeous!

  8. Jessica-Lee says:

    I have waited so long for this and goodness it was worth the wait.
    SO GOOD!!!!!!!!!!!!!!!!!! xxxxx

  9. Kyle says:

    This woman is insane, usually I can’t help but look down on female physique competitors, but she has put truly me in my place. Inspirational physique!

  10. Eri says:

    You’re such an inspiration… !!!!!! :) xx

  11. Marcos says:

    Nice body, and nice interview.
    I liked your answer on the question “Where does your motivation come from?”.

  12. bianca says:

    This physique is on a whole new level! WOW!

  13. Anonymous says:

    I have seen a lot of fitness girls, have friends who compete and they have all looked amazing. BUT, Andreia, seriously… hands down. You have by faaaar the most perfect body composition I have seen. I have told you once, I say it again… you are my fitness role model no 1.
    Good luck in Denmark!

  14. Thomas says:

    Naturally beautiful and hard working. She is like from another world:)

  15. Shockley says:

    yup. ’nuff said…..

  16. Victoria says:

    She might be blessed with muscle building genetics, but with hard work and great coaching, she took it to the next level. Awesome body, great face, she needs to get that Pro Card now! Very inspiring– Thank you for sharing your regimen.

  17. Andreia is one of the few women that can carry that amount of lean muscle and still look feminine and sexy. I remember I was introduced to Andreia once about 5 years ago, she was in good shape then, but now she has taken her body to a whole new level… Very inspirational!

  18. S says:

    Nice Legs!!!

  19. Frank says:

    Best overall physique I’ve seen on a woman… Great smile too

  20. karene says:

    Wonderful to look at a lady and she looks that good|! Very inspirational! More of us ladyfolk must try and look like that, I want to look that good myself, but it would take a lot of hard work and training to look like that! Also be very positive thinking to look like that at my age, but it is possible

  21. haole says:

    Nucking futs! SS interviews get better and better. Not a single flaw…Epic!

  22. nikiioli says:

    Saw her interview and i was like omg finally I’ve got to read it, her physique is amaing ,still feminine and fit. My role model,thanks andreia!

  23. Samuel says:

    Amazing!! keep it up!!

  24. ALAN says:

    HOLY CRAP..SHE IS AMAZING!!!!!!!

  25. lara says:

    thanks for ur training routine and especially your eating plan. you are my no. 1 inspiration

    please come to australia so i can meet you one day

  26. Tom says:

    Those legs are absolutely killer, amazing

  27. wary says:

    i dont understand 12×10? is that 12 sets of 10 reps?????

  28. Tim says:

    @wary – Yes that is correct. Andreia uses a lot of high volume in her workouts

  29. Claudia says:

    Wow! She looks amazing! I love articles like this where you can see the workout and meal plan that they followed. Its very helpful for those of us trying to achieve the similar results!

  30. Anonymous says:

    For the low intensity walks how long do you go for? at what incline & speed? and do you do them everyday? im going to follow this program :) You’re stunning

  31. andreia says:

    thanks guys

  32. Tim Peightal says:

    Charisma and class, this girl photographs with confidence. Potential for big things

  33. Kyle says:

    You are beautiful and your physique is stunning. I admire you and your sexy looks! : )

  34. Kyle says:

    You are beautiful and I love your physique. You are sexy, cute and have a great tan! : )

  35. Joe says:

    Man that’s the Queen of Hamstrings-wow!

    I wonder how many glute ham raises she could do Ross Enamait style @ Rosstraining.com

    I bet she would knock it out of the park. Never seen such awesome ham strings. She rocks!

  36. Marisol says:

    thanks for ur training routine and especially your eating plan. you are my no. 1 inspiration and im your number #1 fan :-)

  37. Jo says:

    You are an amazing inspiration to me and this keeps me going back and training harder. Thank you for sharing some helpful information. Huge fan from the Uk :)

  38. baltymai says:

    Awesome body. She looks amazing nice in every single part of her body. Love Andreia Brazier.

  39. marlen says:

    she is one of my biggest idols!! :)

  40. Ian says:

    Hi Andriea,you are simply stunning.All the hard work shows you are gorgeous.

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