My cheat day gets me motivated to follow my eating plan and train hard the rest of the week, and I look forward to having my ‘reward’ on Saturdays. I control my cravings pretty well because I allow myself to have a cheat day once a week and eat whatever I want, as long as I am on track with my progress.

I couldn’t live without shrimp, crayfish and cheese it’s the tastiest thing I know! It might not be counted as food, but that’s what I get a craving for. What’s the one food you couldn’t live without? And as it gets closer to a competition, how do you handle food cravings?

Meal 4: 1 ounce Casein, ¼ cup Almonds and 2 ounces Frozen Raspberries.

Meal 3: 5 ounces Chicken Breast or 4 ounces 5% Ground Beef, 5 ounces Shrimp or 7 ounces Cod, ¼ cup Plain Rice or 1 cup Potatoes and 5 ounces Vegetables and 1 ounce Whey in water.

Meal 1: ¼ cup Oatmeal, 1 ounce Whey, 1 tablespoon Almonds and ¼ cup Frozen Raspberries.

As I start to get closer to a competition, changes are made. I think it is a pretty standard, ‘bodybuilding diet.’ Here’s what my diet tends to look like.

Ab Machine: I think it’s great to have a really toned stomach, so therefore I love this machine, and I love the burn!.

Deadlifts: They train my entire body, and it is an amazing exercise for my back, glutes and hamstrings.

Squats: I love squats because I really feel that it’s the best exercise to build my legs and glutes.

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

Standing Barbell Military Press 4 x 10-12.

Lifting heavy 4 days a week has worked best for me. What workout routine has worked best for you? I’ve always been a competitive person, and I decided pretty fast that I wanted to compete in Bikini Fitness.Ĭompeting on stage has been my biggest motivation to train hard and eat well. I decided that I wanted to be healthier and stronger, so I changed my lifestyle completely, and that’s when I started eating healthy and training with weights. I ate too much bad food and drank alcohol I eventually got tired of that lifestyle. I travelled a lot throughout Sweden working in various night clubs.

Before that, I worked as a model and hostess. I started weight training about 3 years ago. How did you get started with bodybuilding?

Sandra orlow models gallery