WBFF Pro Fitness Model Crystal Cunard Talks With Simplyshredded.com

How did you get started with bodybuilding?

Since I was in my teens I had always loved going to the gym and lifting weights. I have always admired the girls in the fitness magazines and wondered if I had the drive, determination and focus to take it to that level. Just over two years ago I decided to compete to see if I had what it takes and I guess that’s how it all began.

Where does your motivation come from?

I don’t want to sound cliché but my motivation comes from within. I have always been a driven person and one who always strive to succeed at what ever I do.

Reaching my goals is such a great feeling and feeds my motivation to do more.

What workout routine has worked best for you?

I try to hit each muscle group once a week with the exception of legs which I usually workout twice a week. I aim for 4-5 days of cardio which I do after my weights for 30-45 minutes.

My current workout looks like this:

Monday: Chest/Shoulders

  • Dumbbell shoulder press 3 x 12-15
  • Incline fly’s 3 x 12-15
  • Reverse fly’s 3 x 12-15
  • Push ups 3 x 20
  • Lateral raises 3 x 12-15
  • Machine bench 3 x 12-15

Tuesday: Legs

  • Leg press 4 x 10-12
  • Weighted pile squats 3 x 15
  • 10 Jump squats (supersets)
  • Machine glute kickbacks 4 x 15/side
  • Hip abductors 3 x 20
  • Hamstring curls 3 x 15

Wednesday: Back/Abs

  • Lat pull downs 4 x 12
  • Seated cable rows 3 x 15
  • Straight arm press downs 3 x 12
  • Barbell row 4 x 12
  • Hanging ab raises 3 x 15
  • Decline bench sit ups 3 x 20
  • Planks 3 x 60 seconds

Thursday: Biceps/Triceps

  • Hammer curls 4 x 12
  • Tricep kickbacks 3 x 15
  • Seated incline dumbbell curls 3 x 15
  • Rope press downs 3 x 15
  • Preacher curls 4 x 12
  • Skull crushers 3 x 12

Friday: Legs

  • Stiff legged deadlifts 3 x 15
  • Leg extensions 3 x 15
  • Swiss ball curls 4 x 12-15
  • Walking lunges 3 x 30
  • Sumo squats 4 x 12-15
  • Wall sits (superset) 60 seconds

Saturday: Cardio

  • HIIT Training

Sunday – Rest

  • Recuperate

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

  1. Shoulder Press – I love the pump I get when doing shoulder presses and love the way nicely shaped shoulders look.
  2. Weighted Lunges – Although this isn’t my favorite exercise, it’s necessary to add shape to the lower body since this exercise hits all the major muscles in that area.
  3. Hanging Ab Raises – I get such a good burn with these and they don’t put any stress on my lower back like some other ab exercises.

What is your diet like?

In general I eat a high protein, lower carb diet and try to avoid sugar.

Sample Diet:

  • Meal 1: Oatmeal with unsweetened apple sauce and cinnamon
  • Meal 2: Cottage cheese and almonds
  • Meal 3: Spinach salad with raspberries, light feta cheese, and shrimp
  • Meal 4: Small chicken breast with veggies and a half a whole wheat pita
  • Meal 5: BioX Power Whey Isolate Protein shake and a banana
  • Meal 6: Salmon and green beans
  • Meal 7: Egg whites or BioX Fusion Protein shake

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

I like to mix it up and alternate between lower impact cardio and HIIT. High intensity interval training is a great way to switch things up and avoid boredom. All I need is the right tunes on my iPod to give me that extra energy.

What is your supplementation like?

  • Multi Vitamin
  • Fish oil
  • BCAA’s
  • Glutamine
  • BioX Protein
  • BioX Nitro Rush

Favorite Quote?

“Without inspiration the best powers of the mind remain dormant. There is a fuel in us which needs to be ignited with sparks”

Fanpage: www.facebook.com/crystalcunardfitnessmodel