Sophie weight lifting (now). Sophie Brewster /

By Liana Jacob

MEET the British fitness model who went through an intense diet and weight lifting routine to lose an incredible two-stone in sixteen-weeks and has competed in bodybuilding shows with over 34K Instagram followers.

World Beauty Fitness and Fashion (WBFF) model and nutritional coach, Sophie Brewster (21), from Kinross, Scotland, has always had a natural interest in sports, but once she hit her teenage years, it was considered ‘uncool’ to do sports at school, so she stayed away from all things relating to exercise.

Before. Sophie Brewster /


Two years into her university course, she got back into fitness. She began by going to the gym and using the treadmill and cross trainer for at least an hour a day.

This paired with her lack of knowledge in nutrition meant that she would junk on takeaways on most evenings and eating barely anything during the days. A year later of following this routine ‘cluelessly’, Sophie decided to leave university as she didn’t have a passion for her course, then saw an advert asking for personal trainers to which she jumped at the chance.

Her new approach to exercise saw her weight reduce from 10st 8Ibs to a more defined 8st 7Ibs when competing in and winning the WBFF show earning her professional status.

Before (at 8st 5Ibs). Sophie Brewster /


“I would go to the gym every day and use the treadmill and the cross trainer for at least an hour. I was totally clueless, but I didn’t care, I was at the gym and I felt like I was accomplishing something,” Sophie said.

“I used the gym as a stress reliever in the beginning. It was time to myself where I didn’t need to think about anything else.

“A year later, I decided enough was enough and that I had to leave university and follow a new path. I saw an advert posted looking for personal trainers and looked into getting qualified. The rest is history.

Before (at 8st 5Ibs). Sophie Brewster /


“When I found the bodybuilding community I fell in love. I loved the paradox of the bikini competitions and the glamour and athleticism combined. This was my calling.

“To prepare for the competition, I would eat whole foods only and measure my intake of protein, fats and carbohydrates. I tend to eat five or six smaller meals per day. I have a cheat meal once per week on a Saturday.

“I lift weights six days a week, and during a sixteen-week prep I will also being doing cardio up to two-hours per day in the final few weeks before a show.

Now. Sophie Brewster /


“During the off season, I measure my food and keep a controlled diet for about eighty percent of the time, but still have meals out with friends and family and go on holidays. I rarely drink alcohol and I train almost every day.

“Competing has turned my life on its head; I have a confidence in myself I never had as a younger person and I’m part of a community that I just love.”

While she prepares for a show, Sophie consumes 1,700 calories a day, while her calorie intake during ‘off-season’ would rise to around 2,000 to 2,500 a day.

Now. Brewster /

While her training has become her passion, she finds it difficult to socialise from having to skip outdoor meals with her friends and family.

“This is a selfish sport and the hardest thing has been trying not to let it affect others around me,” Sophie said.

“If I’m on prep I can’t just go out for dinner or have what everyone else is having. I have to prep my meals in advance and make sure I have everything I need with me if I go anywhere for the day.

Now. Sophie Brewster /

“I would say hire a trainer. Do some research and find someone who has worked with people like you to get the results you want.”

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