Karina Grau Servin

Pro Figure Competitor, Personal Trainer, Nutritionist

Karina Maria Servin Grau is a nutritionist, personal trainer, and a figure competitor from Paraguay. She’s the winner of the 2015 Los Angeles Pro Figure Championships, and is the second Paraguayan in history to turn Pro in the IFBB.

Karina first stepped into the gym at the age of 16. From there, she slowly developed a passion for fitness and the competitive lifestyle. One thing led to another, and Karina soon began competing in bodybuilding shows. Her first competition came in 2006, and from that moment on, her “life changed” forever.

After her initial start in bodybuilding, she continued to compete for a number of years bringing home impressive wins, such as the 2016 Los Angeles Championships where she won 1st place.

Karina’s dedication to the sport eventually led to her obtaining the illustrious Pro Card. Along with marking a name for herself in both Paraguay, and in the world, as a top female bodybuilding competitor.

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“Instead of saying ‘I don’t have time’ try saying ‘it’s not a priority,’ and see how that feels. Are you as busy as you think?”

Athlete Statistics

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“A goal without a plan is just a wish.”

Accomplishments

Competitions

• 2010 Alto Paraná Classic – 2nd place, Ciudad del Este, Paraguay
• 2010 Energy Classic – 3rd place, Asunción, Paraguay
• 2012 Arnold Classic Amateur – 13th place, Ohio, USA
• 2012 Miss & Mr.Xtreme -1st place overall, Asunción, Paraguay
• 2012 Miss & Mr. Paraguay -1st place, Body Fitness category, Asunción, Paraguay.
• 2012 Sudamericano -1st place overall, Montevideo, Uruguay
• 2013Energy Classic – 1st place overall – Asunción, Paraguay.
• 2013 Arnold Classic Amateur Brasil – 1st place, Body Fitness and Overall category, Rio de Janeiro, Brazil
• 2013 IFBB Tournament of Champions Pro Figure -13th place, California, USA
• 2014 Arnold Classic Ohio – 14th place, Ohio, USA
• 2014 IFBB Pittsburgh Pro -9th place, Pittsburgh, USA
• 2014 IFBB Tournament of Champions Pro Figure – 1st place – San Diego, California, USA
• 2014 Mr. Olympia – 16th place, Las Vegas, Nevada, USA
• 2015 Governors Cup – 16th place, Sacramento, California
• 2015 Puerto Rico Pro – 4th place, San Juan, Puerto Rico
• 2015 Los Angeles Championships Pro Figure – 1st place, Culver City, California, USA
• 2015 Mr. Olympia – 16th place, Las Vegas, Nevada, USA
• 2016 Governor’s Cup – 11th place, Sacramento, California, USA
• 2016 Greater Gulf State -2nd place – New Orleans, Lousiana, USA
• 2016 Los Angeles Championships – 1st place, Culver City, California
• 2016 Mr. Olympia – 16th place, Las Vegas, Nevada
• 2016 Border States de Muscle Contest – 2nd place – San Diego, California

Certifications and Other Achievements

• Bachelor in Nutrition Reg. Prof. 1641. Specialized in Sports Nutrition and Obesity.
• ISAK Level 3
• Personal Trainer
• Athlete IFBB Pro Figure
• Sponsored Athlete

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“The best project you’ll ever work on is yourself.”

Biography

Karina’s Early Life

Born in 1986, Karina Grau Servin grew up in an active environment where she was always supported by her family to pursue her athletic goals.

After enjoying various types of training in the gym for a number of years, around the age of 16, and close to her sophomore year in high school. Karina started going to the gym with a more serious attitude and goal in mind.

Having seen her body progress over time, Karina became more involved with fitness as the weeks turned into months. She started researching about nutrition and training. This is when she begun toying with the idea of taking things to the next level, and that’s exactly what she did.

Unknowingly, for years, Karina was making the necessary steps towards taking part in her first competition. It was in 2006 when Karina finally gathered enough courage to sign-up for her very first bodybuilding show.

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Paraguayan Pro

The time came and Karina steeped on stage for the first time in 2006. According to her, it was the competition in which “she had the least nerves”. Karina said she was “exhilarated” after the show, despite not making the spot among the top three competitors.

A year later, she began her nutritionist course. This is when Karina’s career took sharp “uphill” direction. With her newly-gained knowledge on nutrition, she was finally able to take her physique to the next level. All of which allowed her to bring the best version of herself to the 2012 Miss & Mr. Paraguay. The hard work paid off, and Karina won 1st place.

The following three shows weren’t as easy to win. Apart from one 13th place, she won three out of four shows that year. She ended 2012 by winning the Sudamericano, before taking another 1st place trophy at the 2013 Energy Classic several months later.

However, the best was yet to come. Inspired by her awesome streak of results, Karina participated in the toughest tournament yet – the 2013 Arnold Classic Amateur in Brasil. Among the best physiques of South America, Karina came out victorious, earning the much sought after Pro Card.

Life Among Professionals

Over the next 3 years, Karina toured the world competing on the professional circuit. One of her most notable achievements during that period was winning the IFBB Tournament of Champions Pro Figure in San Diego, California.

However, this wasn’t the only trophy Karina won in the sunny state of California. She also took home 1st place at the Pro Figure Los Angeles Championships, and the 2016 Los Angeles Championships in Culver City.

Competing In The Olympia

Karina said the pinnacle of her career was participating at the Mr. Olympia. According to Karina, this was the moment she was able to stand shoulder to shoulder with the best competitors in the world.

She was a part of the elite group of competitors on three occasions – in 2014, 2015, and 2016. Karina was awarded 12th place at the 2014 edition of Olympia. During the 2015 and 2016 Mr. Olympia, Karina came in 16h place.

Although Karina’s results didn’t make it to the top 3. She was still able to say she was the first female competitor from Paraguay to ever turn Pro in the history of the sport. An achievement she’s wholeheartedly proud of.

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“Everyone needs something to aim for. You can call it a challenge, or you can call it a goal. It is what makes us human. It was challenges that took us from being cavemen to reaching for the stars.”

Training

One of Karina’s favorite body parts is her shoulders. She finds them enjoyable to train, and also mentioned how they develop quickly.

On the other hand, Karina has to put in extra effort through her years of training abdominals and glutes, as she said, ” they don’t grow easily”. Because of that, she usually trains heavy, and with high volume. Especially when working on her lower body parts or core muscles.

When training for a competition, Karina will usually cut down the time she spends in the gym. She will replace that time with some kind of a cardiovascular activity, mostly running outdoors.

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“You gotta run your own show. You’ll never meet someone as hungry as you about your goals.”

Nutrition

Karina makes sure to put the right foods in her body, no matter if she’s competing, or in the off-season. However, as she believes in balance, she’ll break the rules occasionally. According to her, if her mind is craving something, she will eat it. But she will also make sure not to binge and overeat.

Her diet consists of lean proteins such as, egg whites, whey protein, and sometimes soy. For carbs, she usually consumes oats, vegetables, and rice. Lastly, whole eggs, nuts, and olive oil are part of Karina’s daily fat intake.

When preparing for a competition, Karina will lower the amount of carbs she consumes. She will replace them with proteins such as eggs and chicken.

Show Diet

• 1st Meal: (7 am) 150 g of lean protein with vegetables.
• 2nd Meal: (10:00 am) Oatmeal Pancakes (3 to 4 egg whites, 50 gr of oats).
• Post-Workout: 1 scoop of whey protein.
• 3rd Meal: (1.30 pm) 150 g of lean protein with vegetables + 50 g of rice or 80 g of potatoes.
• 4th Meal: (4:00 pm) 150 g of lean protein with vegetables.
• 5th Meal: (7:00 pm) 150 g of lean protein with vegetables + 50 gr of rice or 80 gr of potato.
• 6th Meal: (10:00 pm) 150 g of lean protein with vegetables.

Protein Cookies Recipe

Ingredients

• 1 scoop of chocolate whey
• 1 tbsp unsweetened sugar
• 40 g of oats
• 1 tsp. Baking powder
• 1 egg
• 3 tablespoons vegetable milk

Preparation

• “Mix all the ingredients in a cup, microwave for 1:30, let it cool down and flip the cup. Let it cool down more and then cut the whole mass into slices. After that, put the slices in the oven for a few minutes. Done!”

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Idols and Influences

In her early days, Karina’s main inspiration was Monica Brant. With her amazing physique, Karina said Monica was always an example to follow for young women looking to get in shape.

As she grew older, Karina found motivation in Erin Stern, an athlete with a strong mindset and persistent character. Something that Karina often tries to replicate.

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What we can learn from Karina Grau Servin

Having competed for over a decade, Karina knows the importance of hard work and dedication. Her success didn’t come overnight. She spent a lot of time away from the bodybuilding stage, perfecting her diet and training regimen. All of which enabled her to win the ever respected Pro Card.

Pushing her boundaries each and every day, Karina Grau Servin continues to spread her message of living a healthy lifestyle to the masses. Her story serves as an inspiration for future generations of female competitors coming from Paraguay, or anywhere in the world.