Cyberflexing.com Exclusive Interview With IFBB Bikini Pro Competitor Casey Renee Samsel

Quick Bio:

Age: 25
Height: 5’7″ - 170 cm
Contest Weight: 125 lbs - 56 kg
Off-Season Weight: 130 lbs - 58 kg
Location: Bloomsburg, Pennsylvania, United States

How did you get started with bodybuilding?

I was always athletic growing up. I played multiple sports throughout high school and even after graduating I was still very active. I became a runner for a couple of years after high school and met my current boyfriend who was also into running. Two years later we both moved to Newark, NJ together.

It was there, in a local gym that I was told I should compete in the NPC. I found myself training for my very first show and within weeks entered into my first competition in the bikini division.

How do you stay so motivated? What drives you?

I am always motivated to be better than I was the day before. My goal is to lift heavier, run faster, eat better, and think straighter. I always like a challenge. Every prep is a new challenge to present my physique lean and conditioned perfectly.

What is your training routine like?

My week usually goes from Monday to Sunday.

Monday: I begin my week with glutes (heavy) 6-8 reps for 3-4 sets.
Tuesday: Shoulders (moderate) 15-20 reps for 4-5 sets.
Wednesday: Back and glutes (light) 20-25 reps for 3-4 sets.
Thursday: Legs (light-moderate) 15-20 reps for 3-4 sets.
Friday: Arms (moderate-heavy) 10-12 reps for 3-4 sets.
Saturday: I typically work whatever muscle group that isn’t sore or perform 30-40 of light cardio.
Sunday: I like to rest regardless – but sometimes I find myself in the gym lifting lighter and focusing on my entire body.

I do about 1-2 hours of cardio a week. I use three separate types of cardio: high intensity, low intensity, and fasted. All three types keep me in shape year-round and help me get stage ready.

If you had to choose only 3 exercises, what would they be and why?

Weighted hip-thrusts because, I REALLY feel this exercise. With this exercise you can connect with nearly every glute muscle. I claim that these are the only reason I have a butt!
Lateral raises with dumbbells because, I can ALWAYS feel a burn and I love this burn. You can really feel your shoulders working.
Sumo deadlifts because, I can use these to activate almost every muscle in the back of my legs including my glutes! I love deadlifts, because my entire body is engaged when doing them!

What is your favourite form of cardio?

Is there a favorite form!? Haha. I LOVE running bleachers. I fell in love with it last summer. It really gets your heart pumping, your legs tired, and your clothes drenched!

What is your diet like?

My diet is super flexible. I eat anything I would like in moderation throughout the year. Closer to show prep I switch to staple foods such as: oatmeal, egg whites, eggs, chicken, turkey, steak, whey protein, peanut butter, rice, and TONS OF WATER.

What supplements do you use?

For years I have used the same products. I owe a lot of my success to RSP Nutrition. Their products have carried me through ALL of my shows.

RSP Nutrition specific, I use: Fast Fuel (preworkout), Dyno (preworkout), Regen (recovery), CLA (recovery/fat burning agent), BCAAs (recovery/muscle aid), and L-Carnitine (fat burning aid).

If you would like to experience any of these products for yourself, visit RSPNutrition.com to purchase any of these products. Use code “CASEYRSP” at checkout for a nice discount! (25%)