IFBB Bikini Pro Maya Puliyska Talks With Simplyshredded.com

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Quick Stats:

Age: 32
Height: 5’5” – 168cm
Weight: 130 lbs. – 59kg

1

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!

2

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.

3

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

5

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

  1. Pull Ups/Chin Ups: I have a soft spot for my back and I would never leave it without proper training.
  2. Squats: I love squats because they have really helped develop my glutes and legs.
  3. Shoulder Press: This exercise has really helped shape my shoulders.

6

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

4

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

7

Favorite Quote?

“If you really want it, work for it!”

Instagram: @maya_bikinifit
Facebook: Maya Puliyska – Angelova

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