WBFF Pro World Champion & Fitness Model Andreia Brazier Talks With Simplyshredded.com

Quick Stats:

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

Andreia Brazier

What was your lifestyle like prior to your transformation?

My lifestyle was always healthy although I never really had a body that I was proud of. I use to eat 3 meals a day, such as breakfast, lunch and dinner. Sometimes I would just have another breakfast at dinner time. My meals were mainly carbohydrates such as pasta, rice, bread and potatoes etc. I was always into staying fit but lacked the motivation to really achieve my goals. I got to a stage at the end of 2011 where I was hardly training and my motivation levels had dropped completely.

So I decided to make a choice at the beginning of 2012 to set a goal to achieve my dream physique and ensure I achieve it.

Andreia Brazier

Have you had any obstacles or setbacks towards achieving your goal physique?

2 weeks before my first WBFF competition I injured my right shoulder and that stopped me from training upper body completely. The only thing that stopped me from achieving my fitness goals would be an Injury or illness, nothing else! Although I wasn’t going to give up that easy or pull out from the competition and I was prepared to work around the injury and so I did.

I wanted to compete so badly that I made sure that I did everything that was possible to look my best on stage no matter what obstacles were placed in front of me.

Andreia Brazier

What is your life like now that you’ve made a transformation?

I’m very happy I have achieved my goals and I feel that all the hard work is paying off. The universe gives me the wisdom and power to transform my life for the better. What motivates you to keep going and push harder? Lots of things motivate me to keep going and push harder. When I am in the dark, I know the Sun will shine sometime soon and when it shines nothing can stop it!

I love the fitness lifestyle so much and I have always wanted to dominate in this sport. In everything I do I always give it my absolute 100%. To be the best you have to train like the best.

Andreia Brazier

Nadine Du Toit and Andreia Brazier

What is your next goal?

The next goal for me is to retain my title in the World Champion WBFF Competition in August 2013, Las Vegas. I am looking forward to the show already and I am having lots of fun spending time on my costume and bikini design. In terms of the future, I am not really planning much.

I will just make sure that I’m happy with where life is taking me and to keep moving forward.

Andreia Brazier

What is your current training philosophy?

Train hard or go home! However I do love the balance and I do listen to my body first. If I am not in the mood, I will just take some time off. I always respect my body.

Current Routine:

Monday: Chest

  • Flat Bench 4×10
  • Incline Bench 4×10
  • Push Ups 4×15
  • Dumbbell Flat Bench Fly’s 4×10
  • Standing Cable Fly’s 4×10

Tuesday: Back/Abs

  • Pull Ups 4x 10
  • Pull Downs 4×10
  • Upright Rows 4×10
  • Seated Cable Rows 4×10
  • Hanging Leg Raises 4×10

Wednesday: Legs

  • Squats 5×10
  • Leg Press 5×10
  • Sumo Deadlifts 5×10
  • Leg Extensions 5×20

Thursday: Off

  • Rest day

Friday: Chest/Shoulders/Abs

  • Dumbbell Press 5×12
  • Dumbbell Shoulder Press 5×12
  • Decline Push Ups 5×15
  • Ab Cable Side Bends 8×10
  • Hanging Knee Side Raises 8×10

Saturday: Legs

  • Stiff Legged Deadlifts 4×10
  • Leg Curls 4×12
  • Walking Lunges 4×60
  • Leg Extensions 4×10
  • Squats 4x 10

Sunday: Back/Abs

  • Single Arm Rows 5x 10
  • Pull Ups 5×8
  • Reverse Fly’s 4×12
  • Leg Raises 10×10
  • Frontal Plank 5×15
  • Bent Over Rows 5×10

Andreia Brazier

What is your approach to nutrition?

I follow the motto, “Eat clean, Train dirty.” I always keep protein high in my diet no matter what phase of training I am in. I generally keep carbs to a moderate level and only start to restrict them even more in the lead up to competition.

Andreia Brazier

Do you bulk and cut or stay lean year round?

I stay relatively lean all year round and I always make sure I have my abs. I rarely bulk as it is my goal to stay shredded all the time.

Current Diet:

  • Meal 1: 2 slices of Rye Bread, Low Fat Cottage Cheese & 50g Smoked Salmon
  • Meal 2: CNP Pro Desert Chocolate
  • Meal 3: 120g Chicken & Salad
  • Meal 4: Hand full of Raw Nuts
  • Meal 5: 120g Salmon Steak & Vegetables
  • Meal 6: Sugar-Free Jelly

Andreia Brazier

Contest Diet:

  • Meal 1: 2 slices of Rye Bread, Low Fat Cottage Cheese & 50g Smoked Salmon
  • Meal 2: 4 oz. Chicken Breast
  • Meal 3: 4 oz. White Fish & 1 cup of Broccoli
  • Meal 4: 1 scoop of Whey Protein Powder & Water
  • Meal 5: 4 oz. Extra Lean Steak, 1 cup of Sweet Potato & 1/2 cup of Broccoli
  • Meal 6: Protein Pancake & 2 tbsps. of Peanut Butter

Andreia Brazier

What is your favorite recipe?

That would have to be my Protein Pancakes for sure. They are easy to make and taste great.

Protein Pancake

  • Ready in 5 minutes
  • Makes 1 serving


  • 1 scoop whey protein powder
  • 200 ml egg whites
  • Toppings or fillings of choice


  1. Mix protein powder and egg whites until well blended.
  2. Cook in a pan over medium heat, flipping to cook both sides.
  3. Top with desired toppings and eat as a pancake or fill and roll into a wrap.

Nutrients per serving

Calories: 214, Total Fats: 1.5 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 23 mg, Sodium: 516 mg, Total Carbohydrates: 4.5 g, Dietary Fiber: 1.5 g, Sugars: 2.5 g, Protein: 45 g, Iron: 1 mg

Andreia Brazier

What are your best 3 tips for someone looking to reach their goal physique?

  • Eat clean
  • Train hard
  • Sleep well

Andreia Brazier

Favorite Quote:

“See beyond the impossible” – Andreia Brazier

Andreia Brazier

Facebook: Andreia Brazier
Photo Credits: Toby Harrison