Jennifer Laura Teuwen is a sports nutritionist and NAC Miss Body competitor.
In 2016 she competed at the NAC International World Championship (Ms.Physique category), finishing a respectable 6th.
Read on to discover how she got started in the world of bodybuilding, and what has motivated her to success.
Age – 32
Height – 158 cm
Weight – 58 kg Season – 68 kg Off Season
How did you get started with bodybuilding?
Sports is all my life! I started with ballet and modern jazz at the age of 7. When I was a teenager, I also did athletics, boxing and aerobics.
I started fitness when I was at the University, at the age of 20.
In the beginning, I wanted to lose weight and tone the body like all the girls!
I became group classes instructor and personal trainer after obtaining my masters degree.
In 2010, I decided to focus only on bodybuilding to start to compete.
Where does your motivation come from?
I need to focus on a championship. I like to see how my body changes during the contest prep depending the diet, the workout…
What workout routine has worked best for you?
The best for me is to start the workout with basic exercises like squat, deadlift, bench press… after that, I like working out on giant sets (4 exercises without rest) and I finish the workout with drop sets
Example: Legs Day
- 5 to 8 sets barbell squat
- Giant sets : Leg Extension/Walking Lunges/Hack Squat/Step ups
- Drop sets : Leg Press
What is your diet like?
Off season, I eats 5 meals per day, I only weigh the protein not the carbs that's the reason I weigh 10kg more than last season!
When I start the contest prep, I eat 6 to 8 meals per day and I eat carbs only at breakfast (oats and fruits) and just after the workout (sweet potatoes and rice). I also eat more unsaturated fats (colza and olive oil, salmon, nuts…).
How does your training and diet evolve as you get closer to a competition?
I keep the same training but I add more cardio and more supersets, drop sets.
For the diet, I decrease the carbs until the last 4 weeks before the contest where I don't eat any carbs.
What's the one food you couldn't live without and how do you handle food cravings?
For me, it's very difficult when I remove fruit from my diet. I tried to be vegan a few years ago and I don't want to do that anymore, I like meat and fish lol.
I handle the food cravings with… sugar free chewing gums lol.
What supplements do you use?
Depending if I'm in season or off-season but in general, I take these ones:
- Whey Isolate
- Multi-Vitamin and Multi-Mineral Complex
- Omega 3
I add specific supplements when I need, for example:
- Vitamin C
Sorry it's in French: “Live as if you were to die tomorrow. Learn as if you were to live forever.” – Gandhi