Fitness Model Bianca Gabriela Talks With Simplyshredded.com

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Quick stats:

Age: 24
Height: 5’6” – 168 cm
Weight: 120 lbs – 54 kg

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How did you get started with bodybuilding?

I am a bit of an extremist, I decided to give up smoking and change my whole lifestyle.

That’s when I started looking around for a trainer and on a whim I was referred to my current coach Renaldo Gairy.

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Where does your motivation come from?

I have an insatiable need to be the best version of myself. I’ve also been hurt in the past, and I use that to fuel me.

I think about all the people who didn’t believe in me and it makes me push harder.

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What workout routine has worked best for you?

I really like targeting specific muscle groups and have found that a 5 day training split has worked well for me.

Full Routine:

Monday: Quads

  • Leg Extension 2 x 15
  • Barbell Squats 3 x 12
  • Smith Machine Sumo Squat 3 x 12
  • Leg Press 6 x 20
  • Step Up Lunges 3 x 12-15

Tuesday: Back

  • Narrow Grip Pulldowns 3 x 12
  • Wide Grip Pulldowns 2 x 15
  • T-Bar Row Machine 3 x 12
  • Single Arm Dumbbell Row 3 x 15
  • Seated Row 4 x 15

Wednesday: Chest/Arms

  • Incline Dumbbell Press 3 x 15
  • Push Ups 3 x 15
  • Cable Crossover 3 x 12
  • Rope Pushdown 3 x 15
  • Overhead Rope Extension 3 x 15
  • Standing EZ-Bar Curl 3 x 15
  • Hammer Curls 3 x 15

Thursday: Hamstrings/Glutes

  • Machine Kick Backs 3 x 12
  • Reverse Barbell Lunges 3 x 12 (Using a 1” Step)
  • Stiff Leg Deadlifts 4 x 10
  • Single Leg Cable Deadlifts 3 x 12
  • Weighted Hip Bridges 4 x 20
  • Seated Leg Curls 3 x 12

Friday: Shoulders

  • Machine Shoulder Press 3 x 12
  • Side Lateral Raise 3 x 12
  • Incline Bench Single Side Lateral 3 x 12
  • Bent-Over Dumbbell Laterals 4 x 12
  • Reverse Cable Laterals 4 x 15

Saturday: Rest

  • Yoga 45 mins

Sunday: Rest

  • Yoga 45 mins

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

  1. Stiff Leg Deadlifts: This is an amazing exercise for the glutes and hamstrings, and I love to feel the burn!
  2. Weighted Hip Bridges: I feel I can really target my glutes with this exercise.
  3. T-Bar Row Machine: I feel my back can never be too shredded, and I love what this exercise does for my back.

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What is your diet like?

My diet is a pretty standard, ‘bodybuilding diet.’

Daily Diet:

  • Meal 1: 5 Egg Whites, 8 ounces Oats and Coffee
  • Meal 2: 3 ounces Chicken Breast, 3 ounces Sweet Potatoes and 4 ounces Green Beans
  • Meal 3: 1 Scoop Whey
  • Meal 4: 3 ounces White Fish and 8 ounces Steamed Vegetables
  • Meal 5: 3 ounces Turkey, Mixed Green Salad and 1 tablespoon Balsamic Vinegar
  • Meal 6: 1 Scoop Casein

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

I love HIIT. I find it challenging, intense and very effective. What more could you want?

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What is your supplementation like?

  • Protein
  • Casein
  • Glutamine
  • Creatine
  • BCAA’s
  • Fish Oil
  • Vitamin C
  • Multivitamin

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Favorite Quote:

“I think, therefore I am.”

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Twitter: @jusbeebee
Instagram: @biancagabrielaofficial

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