Grete Soule - Physique Competitor

Grete: I’ve always been an athlete and led a healthy lifestyle. Two years ago, I decided I wanted to improve my physique even further, so I began strength training. Last year, I competed in my first show in the figure category. It was a very challenging and rewarding experience. Soon after, I switched over to physique, which was a much more natural fit for me. I recently won the DFAC NY State Women’s Physique Open and placed second in my pro debut at the ANBF New Jersey Natural.

The last two years, strength training has become a vital part of my life. It’s been a great outlet for me both physically and mentally. I have four young children, so lifting has helped me stay sane amidst the chaos and has been something just for me! I also love the discipline involved and all of its challenges. Lifting and, in particular, prepping for competition can be some of the most challenging endeavors one can undertake. The feeling of satisfaction I get from training and competing is unparalleled. Regardless of how I place, each time I know I’ve worked as hard as I could and I’ve done my best.

My diet is always healthy whether it’s on or off season. I eat mainly chicken, salmon and other fish, bison, filet mignon, brown rice, vegetables and fruits. On season, my diet is more regimented. I stick to chicken and fish, brown rice and assorted green vegetables. I measure my portions and time my meals so that I’m eating 5-6 times per day. A meal is typically 4 oz of fish or chicken, 1/3 cup of brown rice and ½ cup of green vegetable. I’ve found carb cycling to be a very effective way to lose weight pre contest. I keep my carbs low during the week, then have a higher carb day on the weekends.

In my opinion, some competition diets are too strict and extreme. They call for carb and fat levels that are too low, mixed with heavy training and cardio. I haven’t done well with this type of plan because it's not sustainable, nor is it healthy. I think a balanced diet with smaller portions and correctly timed meals is the key to success and sustainability.

I take a variety of natural supplements on a regular basis. My supplements include a multi vitamin, fish oil, BCAA’s, beta-alanine, glutamine, whey protein isolate and casein protein. I take a multi in the morning and at night. The beta-alanine and glutamine are pre and post workout. I consume the BCAA’s while training and the whey protein isolate post workout. I drink the casein protein at night.

I typically train each body part 1-2 times per week. I vary the weight and the workout (drop sets, pyramids, etc.) each time to keep my body guessing. Off season, I do cardio 2—4 days per week. On season, I do cardio 5-6 days per week, alternating HIIT and low intensity exercise. I time my meals around my training. I try to consume more carbs and fats pre and post workout than at other times of the day.

My objectives are to receive my IFPA and WNBF pro cards and to compete as a pro within those organizations. I look forward to continued success in competing and encouraging others to take up this very fulfilling sport.

Competition History:
* 2014 ANBF New Jersey Natural Pro/Am Classic VI
Women’s Pro Physique – 2nd
* 2014 DFAC NY State Pro/Am
Women’s Physique Open – 1st
Women’s Physique Masters – 1st
* 2013 OCB NY State Natural XIII
Women’s Physique Open – 2nd
Women’s Physique Masters – 1st
* 2013 USBF North American Pro/Am
Women’s Figure Open – 5th
Women’s Figure Masters – 1st

Contact Information:
Through Facebook – Grete Soule

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