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We have talked with 208 athletes who mention bodybuilding.

RhondaLee Quaresma
RhondaLee Quaresma (female, 51)
How I Keep On Training Despite My Health Issues
Hey there! I am RhondaLee Quaresma. I am an IFBB Professional Bodybuilder. My career began by winning all my titles as an amateur and then winning the Canadians which earned me my pro card. I have also competed in Physique and Figure categories, but bodybuilding is my default.
Ty Lucas
Ty Lucas (male, 29)
How I Help Personal Trainers Become Great Coaches
I started out my fitness journey from a young age always loving to compete in any sport I could get involved in such as track & field, swimming, surfing, golf and rugby. This transitioned into going to the gym and soon turned into a passion of bodybuilding.
Kiko Dos Santos
Kiko Dos Santos (male, 28)
This is How I Eat and Train to Build Muscle and Strength
I feel as if the confidence boost I have gained alone just from my physique drastically progressing over the years is a key factor of what I enjoy most about bodybuilding – (Mental Health). Also love the fact that I have been able to attribute my everyday life along with my business to the consistency and hard work ethic that bodybuilding has taught me.
Sara Pereira
Sara Pereira (female, 23)
How Fitness and Determination Helped Me to Accomplish Weight Loss
Train in a way that you’ll enjoy it and mix it up from time to time. Muscles without strength is lame. I like to mix up powerlifting with bodybuilding to sort of get the best of both worlds. Strength and hypertrophy. I usually train anywhere from four to six times out of the week 45-60 mins strength sessions and 30-60 mins cardio.
Dana J. Star
Dana J. Star (male, 28)
I'm a Streetworkout and Calisthenic Athlete. This is How I Eat and Motivate Myself Everyday
If I were new to bodybuilding I would start by youtubing on how to become fit because nowadays you can youtube anything. I would later on try different sports that I am into, just to get an overview on how to start training.
Christian Wilson
Christian Wilson (male, 34)
How I Went from Living in a Tent to the World Stage of Bodybuilding
It wasn’t until around four years ago I started really taking my training seriously and moved more into bodybuilding rather than just general health and fitness workouts.
Derina Wilson
Derina Wilson (female, 40)
How I Got Stronger and More Motivated After Breast Cancer
If I was new to bodybuilding/fitness, I would ask a professional for help. Just like you get a plumber to help with your toilet you should find someone who can help you with the basics of fitness…diet and exercise.
Nick Stahl
Nick Stahl (male, 24)
This is How I Train and Eat to Maintain My Dream Physique
I was moving to Southern California to pursue my dreams in the fitness industry. I touched down in Venice Beach California where I started training at the world famous Mecca of Bodybuilding, Gold’s Gym.
Jaime Cerda
Jaime Cerda (male, 36)
How I Eat, Train and Stay in Shape to Achieve My Pro Card
I am an ensemble member and perform regularly with my company Impro Melbourne. I also am the Studio Manager of Body Fit Training Abbotsford. Oh and I also compete in bodybuilding comps (ICN).
Massimo Arad
Massimo Arad (male, 39)
How I Eat, Train and Recover to Get Good and Long-Lasting Results in Fitness
My plan for the near future is to take part in a beginner level bodybuilding contest maybe early next year.
Mariah Stock
Mariah Stock (female, 26)
How Fitness Taught Me Discipline, Confidence, Strength and Happiness
I had always been very shy and in 2015 I decided to enter into what I thought was the scariest thing you could ever do: A bikini competition in a bodybuilding federation. After all, what could possibly be scarier that being judged in swimwear solely on how you look, in front of a large crowd of people, on stage? I am fortunate enough to have won 2x golds and 3x bronze with the IFBB and have achieved placings every time I competed in INBA & ANB too.
Sami Rose
Sami Rose (female, 34)
This is My Plan to Achieve Double Bodyweight Deadlift
I have a background in bodybuilding/bikini contests, which I did from 2014-2017, and competed in nine shows across three federations.
Clemens Schattschneider
Clemens Schattschneider (male, 28)
I'm an Olympian Athlete. This Is How I Went from Pro Snowboarder to Personal Coach
But Bodybuilding was always a huge part, because I just like muscles, venes, and the pump when you hit iron ☺
Lauren Kudsi
Lauren Kudsi (female, 30)
How Fitness Taught Me the Discipline to Achieve a Fit Physique
While I have not competed in bodybuilding competitions, I am a former local titleholder and finalist in the Miss America and USA pageant systems and know the discipline it takes to achieve a fit physique!
Tammie Sarkozy
Tammie Sarkozy (female, 34)
This is How I Prepare for My Debut in the WBFF Pro Fitness Division
My name is Tammie Sarkozy. I am 34 and a full time coach and sports nutritionist. I’ve been a trainer for 10 years specialising in women’s bodybuilding. I am currently in my off-season to make my debut in WBFF Pro Fitness division. I hope to compete overseas when we are allowed to travel again!
Mandy Harbin
Mandy Harbin (female, 33)
This Is How I Fell in Love with Bodybuilding and Plan to Get a Pro Card
I love that with bodybuilding you meet so many new female friends. I keep in touch with them and some I talk to several times a week. And we are each other’s competition 🙂
Albert Samuel Sackey
Albert Samuel Sackey (male, 21)
I'm a Fitness Buff. This is My Plan to be the World's Fittest Software Developer
One of the biggest challenges I faced was when my mother didn’t approve of me going into bodybuilding, but she started getting used to it when she saw how positive it made me feel.
Annabelle Lemay
Annabelle Lemay (female, 24)
How My Father Inspired Me to Compete in Both Bikini and Figure
Then I moved to my dad’s, in Hearst, where I started training with him but it wasn’t until May 2015, when I saw my dad compete on the bodybuilding stage, that I decided I wanted to do it too.
Paul Takunda Bako
Paul Takunda Bako (male, 28)
How My Mind Helps Me Train and Become a Master of Fitness
In that same year I competed in a number of bodybuilding and Fitness competitions to test the efficacy of my training method and ideology.
Gabriella Ripepi
Gabriella Ripepi (female, 29)
How Competitive Brazilian Jiu Jitsu Took Me Around the World and Back Home Again
Since when I started combat sport, I always trained bodybuilding at the gym and always used to go running.
Nathalia Basso
Nathalia Basso (female)
How an Injury Took Me from Bikini Competitor to Yoga Teacher
Over the years, I have slowly transitioned from a typical meat-centric, macro-counting bodybuilding diet to an organic whole food plant based diet.
Dan Stephenson
Dan Stephenson (male, 31)
How I Became a Competitive Powerlifter and Performance Coach
Like a lot of lifters, I was drawn to the bodybuilding physiques in the magazines and always wanted to obtain that superhero-like mystique of being jacked, lean, and athletic. Which is also why I’m a big fan of cosplay.
Kristina Angeli
Kristina Angeli (female, 26)
How I Combine Powerlifting and Bodybuilding with a Busy Career
But my fitness achievements are only one aspect of my personality, I’m truly a melting pot of personas; powerlifter, bodybuilder, buddhist, management consultant, model, disney fan, dancer, psychology undergrad, and German-Italian-Irish-Australian!
Karen Plum
Karen Plum (female, 47)
I'm a Sports Performance Coach & Figure Champion. Here's My Plan to Work with Motorsport Athletes
I have had many sponsors throughout my own career in the sport of bodybuilding. Ranging from clothing companies such as Bizee Bodyz Active wear to sports nutrition companies, massage therapists, photographers, etc.
Connan Murray
Connan Murray (male, 28)
How Rugby Got Me into Fitness and Running My Own Gym
I got into bodybuilding through boxing and rugby. I enjoyed the weightlifting side of preparing for the rugby season and the explosive training on the boxing side of things! I caught the bug and never looked back!
Ofentse Boloko
Ofentse Boloko (male, 28)
How I Went from Pro Rugby Player to South African Muscle Model Champion
My current prospect of bodybuilding is more on the muscle modeling side and I do fitness and men’s wear modeling having done tv commercials, billboard campaigns, etc.
Christina Longobardi Paradiso
Christina Longobardi Paradiso (female, 35)
How Losing Everything Helped Me Focus My Strength and Dedication
Hi! My name is Christina Longobardi Paradiso! I am a 35-year-old natural, power bodybuilding vegan originally from the East Coast, currently living in Los Angeles, California.
Yasmine Rawls
Yasmine Rawls (female, 25)
How I Stay Motivated as a Pro Natural Bikini Competitor
The future includes welcoming any opportunities God has for me in and outside of the bodybuilding world. I must say, I used to fill up vision boards with goals and plans for what I wanted to do and accomplish but on my journey I’ve come to the understanding that sometimes no matter what I say the future holds, there’s already a plan designed for me to walk in.
Cru Mahoney
Cru Mahoney (male, 19)
How Discipline and Dedication Helps Me Train My Body and Mind
Though I still love incorporating bodybuilding into my training, I find that CrossFit challenges me in a way that it always feels like I’m giving each workout my all.
David Wang
David Wang (male, 25)
How Fitness Gave Me Confidence and Took Me from Scrawny to Muscular
To train for that, I incorporated a combination of powerlifting and bodybuilding principles to mold my training and to focus on both strength and size.
Maeve Kavanagh
Maeve Kavanagh (female, 29)
How I Stay Strong and Fit Without Having to Suffer and Do Endless Cardio
I like hard work, I think it’s rewarded. I don’t ever encourage quick fixes or short cuts. That doesn’t just apply to bodybuilding, you could say that about most things in life!
Paul Dermody
Paul Dermody (male, 30)
How I Train and Work as a Nomad Personal Trainer and Podcaster
I tend to do weights four to five days per week. I admire aspects from all disciplines and have taken parts from bodybuilding, calisthenics and yoga.
Roo Hamer
Roo Hamer (male, 30)
How I Stay Strong and Explosive Despite Hunger and Broken Bones
I miss the instant thrill of lifting heavy and the endorphins and pump gained from those sessions. However from eating close to 10,000 calories as a bodybuilder I now eat sometimes only twice a day and train randomly, but move every single day. I still skate, kitesurf, surf, snowboard, anything with a board.
Albert Albie Aldahawi
Albert Albie Aldahawi (male, 27)
How I Went from Refugee to Pro Wrestler and Fitness Model
Break down your goals into smaller achievable goals that you can achieve daily. If you want to become a bodybuilder, start by enrolling into a gym, achieve a workout per day, have a logbook and take photos daily to see results.
Kim Bilyk
Kim Bilyk (female, 35)
I'm a Yoga Therapist. This is How I Improve My Life Mentally, Physically, and Spiritually
If you are new to fitness or bodybuilding I would say do your RESEARCH and get a coach to get you started, at least to teach you some basics for diet, training principle, and actual proper mechanics when lifting.
Tertia Dippenaar
Tertia Dippenaar (female, 30)
This is How I Prevent Injuries While Performing Eight Shows a Week
I believe that training has to evolve with you as you grow and improve and adjust your goals. I started out with more traditional bodybuilding sets and splits in the hypertrophy range but now I’m really into combining strength training with HIIT in my sessions. I find this the best way to maintain my physique throughout the year.
Matt Kouba
Matt Kouba (male, 34)
I'm an IFBB Pro Bodybuilder. This is My Plan to Make it to the Olympia Stage
Over my high school years, I loved football and planned to play division 3 football in College. I committed to Carthage College to play in the fall but a few days before I was supposed to leave, I knew my passion had shifted towards bodybuilding and I needed to explore this new passion.
Justin Andrews
Justin Andrews (male, 36)
I'm a Professional Wrestler. This is My Plan to Get into WWE
Also, take it slow…the phrase “Rome wasn’t built in a day” is never more apropos than in a gym environment. I know when I was young, I wanted to look like a bodybuilder right away. But the truth is, it takes years and years of hard, dedicated training to even get close to your genetic potential. Patience is primary!
Aimee Corry
Aimee Corry (female, 26)
I'm a Personal Trainer. This is How I Combine Fitness and Acting has some great content to guide you through session splits, exercises and techniques. I used to go on this all the time to help plan my weight sessions when I started out.
Emmanuela Pintus
Emmanuela Pintus (female, 45)
This Is How I Have Combined Yoga and Bodybuilding for 15+ Years
One of my training partners is really into Cross Style training so that gives me good dynamic workouts and my other training partner is an old-school bodybuilder so we have some really good classic workouts together.
Nelsi Pamela
Nelsi Pamela (female, 30)
How I Work as a Full-time Personal Trainer While Taking My NASM CPT Certification
What I like the most about bodybuilding is what the human body is capable of, how much we can transform it if we set our mind to it, to what limits this discipline allows us to reach and to respect how perfect it is.
Kevin Lukarski
Kevin Lukarski (male, 25)
How I Love Working as a Physiotherapist and Personal Trainer
A fitness or bodybuilding documentary really helps me refuel my motivation, so I advise people to do the same when they’re not motivated anymore or when they’ve lost their way in the fitness world.
Ilez Badurgov
Ilez Badurgov (male, 31)
How I Got Into a World of Movies After Years of Tiring Training
Most of the time, I have from three to four different workouts a week. The first one is all about strength. I do pull-ups with 100 kilos of additional weight. The rest of the week I train my street workout elements and doing some bodybuilding.
Aaron Charles Mossadeg
Aaron Charles Mossadeg (male, 27)
This is How I Went from Skinny to Muscular and Became an Actor
And that’s probably the most beautiful thing about bodybuilding or working out: It’s You vs You. You can’t buy it, inherit it, borrow it or steal it.
Kara Corey
Kara Corey (female, 36)
I Was the First Bikini Competitor on YouTube. This Is How I Keep Getting Better and Stronger
I have always been a gym rat and at 18 years old I started to get into long distance running. Since then I have ran over 14 marathons including the Boston Marathon. After the Boston Marathon I changed my goals and that is when I started to get more into bodybuilding.
Cody Stover
Cody Stover (male)
How Rocky Inspired Me to Get Fit and Become an Actor and Model
I started training at 18 after I graduated high school. Shortly after that, I became interested in bodybuilding. I have been seriously training as a bodybuilder for about 7 years. I used to play baseball, soccer, and basketball when I was younger, but now primarily focus on bodybuilding and boxing.
Danny Walker
Danny Walker (male, 35)
I'm a Personal Trainer. This is How I Stay Fit Training at Home
When I became a PT, I began doing some bodybuilding, I didn’t do it with the intention or dream of competing, I liked it for the mental and physical challenge it presented. That and I grew up watching action movies with Arnie and Stallone.
Nacor Puig Nuñez
Nacor Puig Nuñez (male, 28)
I'm a Spartan Race Winner. This is How I Eat, Train and Maintain Mobility
I love strength and bodybuilding training because it makes me feel stronger and I don’t need to spend as much time as on triathlon training sessions.
Nathan Newman
Nathan Newman (male, 34)
How Martial Arts Opened Up a World to New Opportunities
A traditional bodybuilding split and sprinting isn’t for everyone. In fact both of these things are mundane to the extreme for me personally.
Ivan Polanco
Ivan Polanco (male, 26)
I'm a Singer-Songwriter and Martial Artist. This is How I Balance Bodybuilding and Music
As for my future with fitness, I’ve toyed with the idea of competing as a natural bodybuilder again. I competed in 2014 in a bodybuilding show and placed in the top 5 for the bodybuilding & men’s physique divisions for my height and weight. It was a great experience, and while it felt strange to compete in a new arena like that, I did enjoy myself.
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Hacks and Routines

The most mentioned hacks and routines amongst the bodybuilders we have talked with.

Rest Days
Foam Rolling
Leg Day
Fasted Cardio

Diets and Diet Hacks

The most mentioned diets and diet hacks. Some are negative. For example alcohol mentions for most athletes mean mentioning no/very little alcohol 👍

Cheat Days
Ice Cream
Fast Food
Gluten Free


The most mentioned supplements amongst the bodybuilders.

Whey Protein
Fish Oil
Plant Protein
Beta Alanine
Protein Bars
Energy Drinks
Casein Protein

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