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Barbie Heng | Supplement Mart Athlete

Barbie Heng
IFBB Pro Bikini Competitor


Training Routine

Day 1:

Chest & Biceps

Day 2:


Day 3:

Quads & Hamstrings

Day 4:

Triceps & Shoulders

Day 5:


Day 6:

Back & Abs

Day 7:

Glutes & Hamstrings

Competition History


Amature Olympia | 1st place


New Zealand International | 1st Place


U80kg Bodybuilding Arnold Classic Australia | 2nd Place


Overall Bodybuilding Champion Omara Classic


Overall Classic Physique Champion JLC


Open Short Classic Physique Arnold Classic Australia | 1st Place


IFBB Arnold Classic Pro Show (MELBOURNE) - Bikini Division | 9th Place


IFBB Muscle Pro Show (MIAMI) - Bikini Division | 13th Place

Q & A

When did your fitness journey begin?
My fitness journey began back in 2011. I would look at pictures of fit fitness girls and having struggled to put weight on through my life (I maintained a weight of 45-50kgs) I decided to go and see a nutritionist and a trainer to start putting on some muscle. Once I learnt to feed and fuel my body with the correct nutrition as well as training I found I was getting stronger and wanted to keep my goals high- so I planned to compete in my first fitness completion with IFBB.

Where does your motivation come from?
My motivation comes from my goals and my drive to achieve these. I like to set myself monthly goals and reach these each month. I like to feel good not just on the outside but on the inside too so this keeps me accountable to myself. I use fitness icons in the industry as well as pics of myself that I like - to keep me motivated and to push me when I'm having the odd day where it's harder to get going.

What is your favourite exercise?
Barbell lunges. Because this exercise is a great one for glutes, quads and hammies. (Which is my favourite muscles to train)

What is your secret to maintaining a lean physique all year round?
My secret to maintaining a lean physique all year round is definitely balance. I listen to my body- when I need rest, I take rest. I push myself when I need to and I'm always looking to learn new things and what works for others. I enjoy eating clean food, in saying that I also love going out and enjoying meals and desserts. I don't drink very often at all and I step it up in the gym if I've had few days of being off track or a function on.

What is your favourite food
Pizza, Pasta and Donuts

Daily Diet – off season.
Meal 1: 1 cup of egg whites, 1 whole egg with mushrooms, spinach, chilli, tomato and a slice of multi grain toast
Meal 2: 1/2 punnet strawberries, 15 almonds
Meal 3: chicken mince with peas, spinach and mixed Veges, sweet potato
Meal 4: tuna and rice with salad
Meal 5: protein shake (sometimes blended with berries and a teaspoon of peanut butter)
Meal 6: 150 grams grilled fish with salad
Dessert: 1 Tim tam

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