Sofia Sousa Interview

Interview with athlete Sofia Sousa.

  • Name: Ana Sofia Sousa
  • Age: 24 years old
  • Height: 1,57m
  • Off-season weight: 48-50kg
  • Competition weight: 43-44kg
  • Nacional – 1st Classified in Bikini Fitness 1,59m
  • Nacional – 2nd place in overall Bikini Fitness

How and why did you start training?

I started training 4/5 years ago, when I started to formulate an ideal body in my head, and to worry about my appearance as a woman.

When I started bodybuilding I was very thin and I was looking for a healthy, defined and balanced body in this sport.

As it is said “first you get strange, then you get into it”, and it was enough that the results started to appear gradually, that this sport ended up becoming a way of life.

Sofia Sousa2

What made you want to compete?

Since I know that I am a person who likes to challenge himself, to propose goals to achieve and that I don’t like to do things just for doing, I like to know that I do them for a purpose, to know that I do them so that may I or those I want to reap the rewards of my work.

I remember perfectly being training 3 years ago, with my first trainer, and this one saying to me as an incentive: “Go is the last series! You are fast on the stage competing ”.

I was curious to know what this competition was and what it consisted of and went on to research better.

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When I realized that it was everything I liked, from the body, to the food, to the show itself, I never abandoned the idea of “I will try”.

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What kind of food do you follow?

Since weight training is part of my day-to-day life, I don’t know how to eat outside the healthy register, except one day a week when I choose a freer meal.

At the time when I was preparing for the championship, the restrictions were much greater, and the way of cooking was more restricted, but my care was the same as any other time because I was always very sure about what I eat, the quality of the food, quantity and how I cook it.

So, out of a preparation my food goes through:

  • Meal 1: Oats and protein or egg whites (I make a porridge or some pancakes) or 1 slice of oat bread and protein
  • Meal 2: 2/3 rice crackers with peanut butter or a hand of dried fruit
  • Meal 3: Chicken / Turkey / Cow + basmati rice / sweet potato + vegetables (I always choose broccoli, green beans, white cabbage, savoy cabbage)
  • Meal 4: Protein + 1 hand of dried fruit or 1 oat and protein pancake or rice and protein flour
  • Meal 5: Fish and vegetables
  • Meal 6: Casein or 4 cooked egg whites or 1 can of tuna in water

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What kind of training do you follow?

Like feeding, training in off and on season ends up changing, always adapting to the way the body is changing and responding.

Whether in preparation or not, I always train 5 times a week, choosing to rest normally on Thursday and Sunday.

Normally, my training is divided into a torso day (on this day I end up insisting a lot on the shoulder and back), a day on the front of the leg, another on the back and gluteus and another just cardio.

The 5th day of training, usually, I always choose to choose one of the training sessions that contains the muscle group that I think needs, in the phase I’m in, more attention, since it always ends up being the shoulder or the back of the leg.

What are your three favorite exercises?

  • Free barbell squats
  • Sumo Squat
  • Side openings with dumbbells

Sofia Sousa

What are the main differences when you want to gain weight and when you want to lose fat?

To gain increased intake of carbohydrates and fats and decrease the intensity of cardio.

In order to decrease my choice of a diet that on specific days turns out to be based only on protein and low fats and increase cardio.

In these phases I try to do cardio in the morning and at the end of the day, 3 times in 5 days of training, and I always choose cardio as running and walking on the inclined treadmill and circuit training.

Where does your motivation come from?

Honestly it comes from my “looking back”, that is, it comes from seeing how I was and how I am, what I had and what with effort and humility, without going over anyone, I managed to achieve.

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What supplements do you use?

  • Isolated whey protein
  • Casein
  • Glutamine
  • Multivitamin
  • Onager
  • Omega 3
  • BCAA’s
  • Post-Workout Recovery

Any tips in particular for those just starting out?

Do it for yourself and never for others !!

Believe and trust the right people. Falling we all fall but close to the right people we are on our feet and continuing to walk. Have patience, in fact LOTS of patience because as much as they read and listen thousands of times the truth is this: the process is GRADUAL, it takes time but it is worth it!

Believe in yourself and positive thinking. Look for motivation in good examples, but first find it in you and the desire to change and the passion for your body

“Refresh the mind, undo all mistakes, delete all problems, save all happy moments”


I take this opportunity to thank the Virtual Gym for this opportunity to make known a little bit of me and my work in this world, to my family that in all aspects was tireless with me and my main support, my friends.

Corpuscel Sintra has the aesthetic and tanning clinic that has always helped me, and my trainer who despite all my normal fears, fears and insecurities has always believed in my work, and has provided me with the necessary tools to evolve as an athlete.

I also leave my athlete page for those who want to follow and Instagram.

Instagram Sofia Sousa (@sofia_fsousa_ifbb)

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