IFBB Pro Maya Puliyska
We interviewed Maya, and got the lowdown on her success and fitness regime.
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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!
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.
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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
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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 20EndFragment
Thursday: Rest
Recovery
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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.
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What is your supplementation like?
Protein
BCAA’s
L-Carnitine
Multivitamin
Fish Oil
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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
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Favorite Quote?
“If you really want it, work for it!”
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