Height: 1.64 m (5’4″)
Off Season Weight: 55 – 57 kg (123 lbs)
Competition Weight: 52.5 kg (115 lbs)
So Lieke, what was the reason you started training and why have you chosen to continue?
I have always enjoyed being active, and one of the ways of doing so was to hit the gym. Initially, I started training two times a week, performing cardio exercises as well as random machines I’d believe would benefit my physique. But now that I look back I honestly had no idea what I was doing, nonetheless, I was very pleased with my work ethic at the time. After a while, I noticed I wasn’t getting much more progress from my ‘killer’ workouts, so I decided to start looking into fitness models and what they do to build their physique. And without knowing so, a new chapter in my fitness career began.
After researching and doing homework on various training regimes and nutrition, I found lifting much more satisfying and continued to push myself. It wasn’t before long before I started noticing some gains. And soon enough, I was skipping nights out to hit the gym. It was during this period when I came to the realisation that lifting weights had become more than just a hobby. Eventually, I began planning my day around my meals and workouts. And even looked forward to leg days as if they were paid holidays. I just couldn’t get enough.
If you started training again, what would you do differently?
It would be starting off with proper nutrition and training regimes. I wasted a significant amount of time when I first hit the gym, not knowing what I was doing.
The second thing would be to research more on supplements. When I started off, I spent a large sum of money on needless supplements that lead me to learning one of my biggest mistakes. And that was supplement companies have a tendency to exaggerate claims on their products so that ignorant people like myself, who begin lifting weights would waste money on unnecessary supplements.
What are your current and future goals?
My current goal is to continue adding on lean muscle. Although I love the idea of bulking, I always try to eat clean so that I do not put on unnecessary fat. Another personal goal is to squat 100 kg. Before my contest prep, I was squatting 90kg. However after my cutting period, I lost some strength and muscle.
As for my future goal, I’m aiming to progress in the fitness industry in every way. Although I have managed to obtain some sponsorships, it’s not enough. I want to accomplish much more in the fitness world!
What does your favorite training regimen look like?
Monday: Glutes & Calves
Tuesday: Chest & Triceps
Wednesday: Shoulders & Abs
Thursday: Back & Biceps
Saturday: Shoulders & Abs
What is your favorite exercise and why?
It usually depends on my mood. I enjoy squats, good-mornings and leg press quite a lot. I get a great pump from these exercises, particularly squats and leg presses.
I love killing my legs!
What supplements do you recommend for someone that’s new to training?
I’d recommend sticking to the basics. If there are any supplements that promote extreme results, get as far from them as possible. The aim when purchasing supplements, is to look for something that you lack in your diet. My top 3 would be:
- Fish Oil
Bear in mind, protein shakes are quick and easy. However, it should always be the secondary source of protein; nothing beats real food, including supplements. Fish oils is an excellent way of getting essential fats, while multi-vitamins are extremely helpful if you’re not consuming sufficient vegetables.
What are 3 tips you would give to a beginner?
- Set a goal
- Do plenty of research, and/or get a personal trainer
- Do not quit!
What are your hobbies besides making gains?
I enjoy most things that include a motor. This hobby was passed down from my dad who is a bike fanatic and a motocross racer. My family and I often go once a month to either cheer my dad on, or check out the races. I also use to have my own quad-bike which consumed a great deal of my time.
My other hobby would have to be acting. Although I don’t have much free time because of training and getting my meals in. I’m involved in a theatre group which I’ve joined along with a couple of friends. I do my best to catch up on the theatre group when I can.
Who do you idolise and why?
I really admire Andreia Brazier. Why? Well, just look at her physique. It’s amazing, and the reason why she’s a 3 x world champion! Sandra Prikker is another awesome athlete I look up to. I’ve met a lot of athletes throughout my journey, but not many people have been able to keep it as real as Sandra has. Both these individuals are not only my inspiration in fitness, but also in life.