Penpraghai Tiangngok

Penpraghai Tiangngok is an IFBB professional fitness and physique competitor. She is Thai and has gradually become distinguished as one of the Asian country’s most recognizable competitors . She stands at 5 7” and weighs 137 lbs. Tiangngok is a relative neophyte to the bodybuilding sport, but is working her way up the ranks. She reveals that ” in high school I ran track and hurdles and university where I studied sports science.” Penpraghai Tiangngok’s  athletic past seems to have lead her to strength sports. Before she entered bodybuilding she states ” I used to lift weights for assistance work  for my running, but I did not seriously work out until I met my boyfriend.” When she stepped on stage,  she won her first competition. Tiangngok  won in the figure category in the Thai Nationals in 2010. It appears Asian women are making their mark in international bodybuilding competition. What drew Penpraghai Tiangngok to the sport was in her words ” I like fitness because it makes me feel amazing.” Tiangngok  also has said ” I love being strong and pushing my limits.” Her athletic career is still in its early stages in the IFBB, but there is still surprises that she can produce.

      Penpraghai Tiangngok saw a turining point in 2012. The 2012 Titans Grand Prix Pro saw her place a dismal eleventh. She was able to reverse this with getting to third place at the IFBB New York Pro that same year. When an amateur becomes a professional the body of competition becomes more difficult. Being originally an competitor of the figure category , she made a transition to the physique division. This sometimes is more of a challenge for some competitors, but Penpragahi was able to balance size and conditioning requirements.

One interesting aspect about Penpragahi is that she made history in 2011. She is Thailand’s first IFBB pro. This is an event of significance for Thai people and Asian women . It not only demonstrates that athletes can be produced anywhere no matter which nation, but that being a woman in any nation will not be a hindrance. Asia is often stereotyped as a misogynistic and  least progressive continent, however this is changing. It is a change for the better. Penpraghai Tiangngok can be an inspiration to aspiring Thai athletes, both male and female. If you have the competitive drive, it is achievable. It is hard being a bodybuilder inn Thailand.  Penpraghai Tiangngok has spoken in interviews “female bodybuilding and bodybuilding in general is not popular in Thailand.” Her victory at the Juliette Bergman Classic  gave her emotions of both joy and satisfaction. She really did not contemplate winning or becoming the first Thai  IFBB pro.  Unfortunately, she had sustained a fractured wrist before the competition. For moment she was not able to train her upper body as much, but recovered before the actual competition.

To maintain this body, Penpraghai Tiangngok eats a specific diet. Her main protein sources include chicken, turkey breasts, lean beef, lean fish, egg whites, and whey protein isolate. Her sources of of carbohydrates include rice, oatmeal, sweet potatoes, beans, peas, and quinoa. Penpraghai Tiangngok   consumes fruits and vegetables with every meal. This is an immense amount of food to maintain muscle. Being so physically impressive Tiangngok says she gets more attention then she wants.  Penpraghai Tiangngok says “normally I cover up, although I do like to dress sexy as well, so from time to time I put on my mini dress and high heels and tease the guys.”


 Penpraghai Tiangngok also does fitness modeling. This should be no surprise considering she has developed a physique of high pulchritude.  She also has revealed that she enjoys modeling calling it ” a great experience.” Penpraghai Tiangngok also said that “you get to meet interesting people who are real professionals in the field.”She also appreciates the fact she can go and see new places. Fans normally say that her best body part is her glutes. Penpraghai Tiangngok does not do any specialized exercise for her lower body, bu instead does sumo deadlifts, romanian deadlifts, and loves to do the glute hamstring raise . She trains her hamstrings and lower back  twice a week.  She not only looks strong, her lifts prove it.  Penpraghai Tiangngok can bench press 220 lbs and can both squat or deadlift 400 lbs.    Penpraghai Tiangngok is going to be an important part of the physique division  in the coming years.

        Penpraghai Tiangngok also participates in mixed wrestling. She has appeared in Utopia Entertainment and Scissor Vixen videos. When she headscissors people you can tell it would be painful for real.  Penpraghai Tiangngok also can be seen in some videos for Herbiceps. When she appears in mixed wrestling productions her stage name is Fon. Usually some of these videos are faked for the sake of theatrics, but with Penpraghai Tiangngok the holds are genuine. She has no background in wrestling, but seems to have learned at least some moves and techniques.


Considering this woman is capable of squat’s that reach 400 lbs her legs can do considerable damage. Her thighs measure at 24 inches including 15 inch calves. According to her Utopia Entertainment wrestling page her favorite holds include the headscissor and the grapevine.  Allegedly, she has taken an interest in learning martial arts. This seems more like a hobby rather than to add to her mixed wrestling credentials.  Penpraghai Tiangngok does do sessions and from most clients the reviews are positive.



She has generated a following on social media. Her Instagram page contains 1,999 followers . Her Facebook page contains 2,715 flows and 2,745 likes. This is how a new generation of athletes expose themselves to a wider audience. With such a following, it is odd the IFBB does not promote the women’s physique division more. The gatekeepers of the IFBB do not see the potential and opportunity they are missing.  Penpraghai Tiangngok  although based in Thailand can reach a global audience. The relatively new physique division has some impressive talent emerging and it most be promoted.   Penpraghai Tiangngok is one of those athletes that could be an excellent representative. She returned to stage in 2016, after a brief hiatus ( not from training)  to compete again. Her performance in her getting first place in the IFBB Rising Phoenix Arizona Pro. It is clear she will be on the competitive circuit for a longtime.

Penpraghai Tiangngok

One thought on “Penpraghai Tiangngok

  1. liohff says:

    I’m very glad, that you write about her. Thanks.
    She is fantastic fitness woman, one of best which I ever seen. Its pitty, that she isn’t more famous, because her beautifull strong body would definitely deserve much more popularity. 🙂


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