Puliyska Maya

Quick Stats:

Year: 1983
Height: 5’5” – 168cm
Weight: 130 lbs. – 59kg

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.

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

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 20

Thursday: Rest

• Recovery

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

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

1. Pull Ups/Chin Ups: I have a soft spot for my back and I would never leave it without proper training.
2. Squats: I love squats because they have really helped develop my glutes and legs.
3. Shoulder Press: This exercise has really helped shape my shoulders.

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

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

I like to use a combination of both. I love sprints and running, but when I decrease my carbs, I prefer steady state cardio.

What is your supplementation like?

• Protein
• BCAA’s
• L-Carnitine
• Multivitamin
• Fish Oil

Favorite Quote?

“If you really want it, work for it!”

Instagram: @maya_bikinifit
Facebook: Maya Puliyska – Angelova