Tag: diet

Dexter Jackson

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Dexter Jackson AKA The Blade is an IFBB professional bodybuilder and the winner of the 2008. Mr. Olympia.

Famous for his impressive conditioning which he took to the stage every year, Dexter dominated the sport for over 3 decades, winning 9 Arnold Classic titles, as well as being the bodybuilder who’s won the most titles in professional history.

Competitions

1992 NPC Southern States, Lightweight, 3rd
1995 NPC USA Championships, Light-Heavyweight, 1st
1996 NPC Nationals, Light-Heavyweight, 6th
1998 North American Championships, Light-HeavyWeight, 1st and Overall
1999 Arnold Classic, 7th
1999 Grand Prix England, 4th
1999 Night of Champions, 3rd
1999 Mr. Olympia, 9th
1999 World Pro Championships, 4th
2000 Arnold Classic, 5th
2000 Grand Prix Hungary, 2nd
2000 Ironman Pro Invitational, 3rd
2000 Night of Champions, 8th
2000 Mr. Olympia, 9th
2000 Toronto Pro Invitational, 2nd
2001 Arnold Classic, 5th
2001 Grand Prix Australia, 3rd
2001 Grand Prix England, 4th
2001 Grand Prix Hungary, 3rd
2001 Night of Champions, 2nd
2001 Mr. Olympia, 8th
2001 Toronto Pro Invitational, 2nd
2002 Arnold Classic, 3rd
2002 Grand Prix Australia, 2nd

Early Years

Dexter Jackson was born on November 25th, 1969, in Jacksonville, Florida. His enthusiasm for physical activity showed early on in his life, and would always take part in various sports, as he was the most energetic of 6 children in the family.

By the time Dexter entered high school, he started playing football, where he excelled as a running back. At one point, he managed to run a 4.20 in the forty meter dash, which was one of the fastest times in the country.

Jackson participated in other activities alongside football at the time, some of them being gymnastics and break dancing. Dexter was also a 4th-degree black belt in karate.

When he finished high school, Jackson planned on going to college, but his girlfriend became pregnant and he decided to take care of his family. According to Dexter, he then moved to an apartment with his girlfriend and started working as a cook.

Starting With Bodybuilding

Due to his sporting background and genetics, Dexter developed an impressive physique as he grew up, which some of his friends quickly noticed and suggested he should consider competing in a local show.

Jackson thought it over and agreed. He started dieting and going to the gym to prepare for the competition.

After only 3 weeks of preparations, at the age of 20, Dexter stepped on the stage for the first time in his life, and easily won the show.

It was at that point Dexter realized his potential in the industry, and also realized the amount of success he could achieve with more time spent training and dieting.

Becoming Professional

Dexter came back in 1995, and after 3 years of hard work and discipline, he stepped on the stage once again, taking home 1st place at the 1995 NPC USA Championships in the Light-Heavyweight category.

At that point he already set his sights on winning a Pro card, and becoming a part of the elite IFBB Pro league.

He started off by placing 6th at the 1996 NPC Nationals, Light-Heavyweight, and surprised everyone 2 years later by winning the 1998 North American Championships, both the Light-Heavyweight and overall category, where he eventually earned his Pro card.

Life as a Pro

Dexter said that everything became easier after winning the Pro card. He could finally enter the most prestigious competitions.

Over the course of several months after the 1998 competitions, he worked hard and dieted for his first professional show – the 1999 Arnold Classic, where he took home a respectable 7th place.

Jackson took part in 4 other competitions that same year, the first being the Grand Prix England, where he came in 4th place.

He continued his streak by placing 3rd, 9th, and 4th, at the 1999 Night of Champions, Mr. Olympia, and the World Pro Championships.

Mr. Olympia

For the next several years, Jackson dominated the bodybuilding scene by winning several editions of one of the most prestigious competitions, the Arnold Classic.

He took home 1st place at the 2005, 2006, and 2008 edition of the Arnold Classic, but also won a number of other shows such as the 2004 San Francisco Pro Invitational, 2007 IFBB Australian Pro Grand Prix, 2008 IFBB Australian Pro Grand Prix VIII, and the 2008 IFBB Russian Grand Prix.

It wasn’t long before competition time came around to take part in the Olympia, and after 8 attempts, Dexter defeated the defending champion, Jay Cutler, and won his first ever Mr. Olympia title in 2008.

Needless to say, this was the highlight of Dexter’s career. This gave him additional motivation to push harder and defend the title in the following year.

Daily Workout

Day 1: Quads
Leg Extensions: 4 sets of 20-30 reps

Squats: 4 sets of 8-10 reps

Hack Squats: 4 sets of 8-10 reps

Leg Extensions: 3 sets of 10 reps

Day 2: Chest & Calves
Barbell Bench Press: 4 sets of 8-10 reps

Incline Dumbbell Press: 4 sets of 8-10 reps

Dumbbell Flyes: 4 sets of 8-10 reps

Standing Calf Raises: 4 sets of 8-10 reps

Seated Calf Raises: 4 sets of 10-15 reps

Day 3: Back
Lat Pull-downs: 4 sets of 8-10 reps

T-Bar Rows: 4 sets of 8-10 reps

Barbell Dead-lifts: 4 sets of 8-10 reps

Seated Cable Rows: 3 sets of 8-10 reps

Day 4: Shoulders & Hams
Dumbbell Press: 4 sets of 8-10 reps

Incline Lying Side Laterals: 3 sets of 8-10 reps

Rear Delt Raises: 4 sets of 8-10 reps

Seated Leg Curls: 5 sets of 10 reps

Super-set: Lying Leg Curls: 4 sets of 10 reps

Stiff-Legged Dead lift: 4 sets of 10 reps

Day 5: Biceps & Triceps
EZ-Bar Curls: 4 sets of 8-10 reps

Hammer Curls: 4 sets of 8-10 reps

Preacher Curls: 4 sets of 8-10 reps

Tri-Set: Triceps Push-downs: 3 sets of 8-10 reps

Dips: 3 sets of 8-10 reps

Rope Push-downs: 3 sets of 8-10 reps

Day 6: Ab & Cardio Routine:
Crunches: 3 sets of 50 reps

Knee-ups: 3 sets of 40 reps

Cable Crunches: 3 sets of 30 reps

Day 7: Off (Rest)

Diet

Having a balanced, yet calorie-filled diet is something Dexter has whenever he’s in the off-season, or during competition phases. He also allows himself cheat meals as a way to replenish the body of vital nutrients and lost calories.

However, when he’s preparing for a competition, Jackson rarely cheats, as he believes that there is no substitution to a strict, clean diet.

He usually eats lean meats such as steak and chicken as a source of protein, and white or brown rice, and sweet potatoes as a source of carbohydrates, and nuts for healthy fats.

Daily Meals

During his prime, Dexter’s diet looked like this:

Meal 1 – 7 ounces steak or chicken, 2 whole eggs, 4 one-ounce packets of grits
Meal 2 – 8 ounces chicken or cod, two cups white rice
Post-workout – BCAA powder in Gatorade
Meal 3 – 8 ounces chicken or cod, two cups white rice
Meal 4 – 8 ounces chicken or cod, two cups white rice
Meal 5 – 10 ounces chicken, large green salad
In between meals, Jackson would often consume a whey protein shake.

MAMDOUH ELSSBIAY

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Mamdouh ‘Big Ramy’ Elssbiay is a IFBB professional bodybuilder from Alexandria, Egypt. He’s astounded professional bodybuilders with his rapid rise to fame – becoming a pro in under three years of training.

Growing up in a poor area of Egypt, Mamdouh was trained as a fisherman. He spent many years working in Kuwaiti waters for a living – deciding to attend the ‘Oxygen Gym’ in Kuwait on a whim. He took to bodybuilding immediately and, as it happened, he also had the perfect genetics for the sport.

As he began to attend the gym more and improve his physique, his friends encouraged him to compete in competitions. He accepted their challenge, competing in the 2012 Amateur Olympia in Kuwait City and winning easily. This title gave him his Pro Card, and from then on, there was no stopping him.

In 2014, Elssbiay made his IFBB Pro debut at the New York Pro and won. Following this, he won several major competitions and came 4th at Mr Olympia. He’s also made a name for himself in the competition circuit, as well as on social media . Mamdouh is a name to look out for at future Mr Olympia weekends.

Competitions

2012 Kuwait Golden Cup – 1st
2012 Amateur Olympia – 1st
2013 New York Pro Championship – 1st
2013 Mr. Olympia – 8th
2014 New York Pro Championship – 1st
2014 Mr. Olympia – 7th
2015 Arnold Classic Brazil – 1st
2015 Mr. Olympia – 5th
2015 Arnold Classic Europe – 4th
2015 EVLS Prague Pro – 2nd
2016 Mr. Olympia – 4th
2016 Arnold Classic Europe – 2nd
2016 IFBB Kuwait Pro – 1st
2016 EVLS Prague Pro – 2nd

Training

Pushing His Back Hard

Mamdouh likes to alternate between free-weights and machines. He completes 4–5 sets of each back exercise for 8–15 reps, then ‘pyramids’ up in weight for each set – decreasing his repetitions as he sees fit.

He also places a lot of importance on resting between sets. As he pushes extremely hard, he’s usually out of breath after each set, so he waits until his breathing and heart rate is back to normal before starting again.

Reverse Grip Lat Pulldown

One of his favorite exercises is the reverse grip lat pulldown. When he completes this movement, he likes to stretch his lats at the top, and contract his back muscles at the bottom. He also chooses a weight which he can control, so he can actually feel the muscles working – rather that going too heavy.

Seated Cable Row

Mamdouh chooses to complete the seated cable row at different angles. He does this by putting a box, or some 45 pound plates on the seat so he can pull the cables in at different heights. He also briefly pauses when the cables are near his stomach, so he can feel the full force of the movement.

Barbell Or T Bar Row

For the barbell row, Mamdouh positions his body between 45 and 60 degrees, and uses an overhand and underhand grip. He uses a relatively light weight (for him) at 40 kilos, and sees that doing so allows him to feel every rep – creating a mind-muscle connection.

A Punishing Arm Workout

As well as working his back to its limits, Mamdouh also aims to work his arms ‘very hard‘ to maintain their size and definition. He completes 12 sets for his triceps and biceps, using heavy weights to make the most of each set.

Mamdouh also focuses closely on his form in each set. He likes to make sure each rep is completed correctly, breaking down the muscle, while avoiding injuries causes through bad form. His arm routine is below:

Triceps

Bar Pushdown, 4 sets, 10-12 reps
One-Arm-Dumbbell Extension, 4 sets, 10-12 reps
Rope Pushdown, 4 sets, 12-15 reps
Biceps
Hammer Curl, 4 sets, 10-12 reps
Preacher Curl, 4 sets, 10-12 reps
Rope Curl, 4 sets, 12-15 reps

Building His Legs

Mamdouh spent a lot of time building his quadriceps to a professional standard. While he admits that his legs are his weak point, he’s developed a routine which has increased their overall proportion massively.

His genetic potential also comes into play here. He completes standard leg exercises, but his results have been extraordinary.

Leg Extensions

He always begins his leg workouts with leg extensions. He completes two sets of 5o reps, and sees this as a warm-up to make sure his knee joints are as warm as possible. The leg extension is the only isolation exercise of this workout.

Squat

Before he competed at the 2015 Mr Olympia, Mamdouh was squatting 224 kilos 6 weeks out. He angles his feet slightly outward for his squat – creating a steady base which he can drop deeply into.

Through these heavy squats, Mamdouh has managed to build his vastus lateralis to a professional standard. His advice to other bodybuilders is, “you need to maintain form, stay upright, be safe and work consistently at getting stronger.”

Leg Press

Mamdouh’s leg presses are completed on a 45 degree machine to hit his glutes hard. He places his feet on the footplate, which allows him to go as deep as possible. He focuses on lifting 100 pounds for as many reps as possible before failure.

Diet


Big Ramy eats a very healthy diet, and consumes a massive amount of calories per day to ensure that he doesn’t lose any of his hard earned muscle gains. He tries to 3858 calories per day, sourcing them all from quality lean meats, carbohydrates and fats. A detailed meal plan is below:

Meal 1

12 egg whites
3 whole eggs
8 oz sweet potato
Meal 2

5 oz of rice
8 oz chicken breast
Meal 3

Protein shake
Meal 4

4 whole eggs
8 oz sweet potato
Meal 5

8 oz chicken breast
1 cup brown rice
1 cup sliced pineapple
Meal 6

10 oz salmon
1/2 cup cooked white rice
Meal 7

10 oz steak
Green salad
Meal 8

Protein shake
2 tbsp peanut butter

Blessing Awodibu

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Blessing Awodibu is an Irish bodybuilder known for his huge and aesthetic physique. ‘A force of nature,’ as he’s called by some people, Blessing is a highly successful bodybuilder – boasting 2 Arnold Classic Titles, along with 4 IFBB Overall Titles.

However, Blessing wasn’t always a picture of strength or success. He was underweight growing up. The gym was initially only a hobby through which he hoped to gain some strength and size. At the time, his priorities lay in academia – Blessing hoped that he’d enroll in a great college after his high school graduation.

But after his dream of becoming an academic was shattered and he realized he couldn’t join a college that he wanted, Blessing turned to the only outlet that he had left – bodybuilding.

Career Awards and Accomplishments

2x Arnold Champion
4x IFBB Overall Champion
IFBB Pro Card – IFBB Diamond Cup Czech Republic overall winner (2017)

Awodibu’s bodybuilding carrer experince

“His first international show, and PRO Qualifier was IFBB Diamond Cup in the Czech Republic in May 2017. He won the super heavy weight class and the Overall title, winning me the Pro card – He can’t describe that feeling of happiness but He did not stop there!

A week later He flew to Portugal where he competed at the IFBB Diamond Cup, Espinho. He also won the super heavy weight class and the Overall title, winning my second Pro Card – 3 Overall’s in 2 months – not too bad some might say!”

Turning to the Gym “Full-Time”

With his dreams in academia shattered, Blessing only knew of one place that could help him vent his frustrations – the weight room.

From that moment on, he decided to take the bodybuilding lifestyle more seriously, and even try to pursue it as his career if the right opportunities would arise.

By the age of 18, his physique started looking muscular and strong. Thrilled with his own progress, Blessing decided to test his improved physique by competing in a bodybuilding contest.

Training hard day in and day out, along with practicing the traditional bodybuilder’s poses, Blessing ultimately ended up in the 4th place in the contest.

Training

Blessing’s training regimen consists of two workouts per day. During each workout, he focuses on one muscle group with maximum intensity. He starts each workout with a warm-up set followed by 15 minutes of intense ab exercises.

He trains only once on Saturday, and takes Sundays off. In total, that’s 11 workouts per week for Blessing.

Blessing Awodibu’s Workout

Day 1 – Session 1: Shoulders/Traps
Upright Rows, 3 sets of 12-15 reps
Shrugs, 4 sets of 12-15 reps
Standing Behind The Back Shrugs, 4 sets of 12-15 reps
Seated Behind The Back, 4 sets of 12-15 reps
Seated Dumbbell Shoulder Press, 4 sets of 12-15 reps
Dumbbell Front Raises, 3 sets to failure
Seated Shoulder Press, 5 sets of 12-15 reps
Barbell Front Raises, 4 sets to failure
Bent-Over Lateral Raises, 5 sets of 15-20 reps
Seated Bent-Over Lateral Raises, 5 sets of 15-20 reps
Incline Bench Lateral Raises, 3 sets of 15-20 reps
Incline Bench Barbell Front Raises, 4 sets to failure

Day 1: Session 2: Legs
Calf Workout, 15 minutes of various exercises
Lunges, 3 sets of 20 reps
Squats, 6 sets of 12-15 reps
Lying Leg Press, 4 sets of 15-20 reps
Leg Extensions, 6 sets of 15-20 reps
Leg Curls, 8 sets of 15-20 reps

Day 2 – Session 1: Back
Pull-Ups, 6 sets of 15-20 reps
Lat Pull-Downs, 5 sets of 15-20 reps
Lat Pull-Overs, 3 sets of 15-20 reps
Barbell Bent-Over Rows, 3 sets of 12-15 reps
Seated Cable Rows, 3 sets of 12-15 reps
Dumbbell Bent-Over Rows, 4 sets to failure

Day 2 – Session 2: Chest
Incline Dumbbell Press, 6 sets of 8-10 reps
Incline Bench Press, 4 sets of 15-20 reps
Bench Dumbbell Flyes, 3 sets of 12-15 reps
Incline Dumbbell Flyes, 4 sets of 12-15 reps
Dumbbell Bench Press, 3 sets of 12-15 reps
Pec Decks, 3 sets of 12-15 reps
Bench Press, 6 sets of 12-15 reps

Day 3 – Session 1: Arms
Barbell Curls, 9 sets of 12-15 reps
Seated Barbell Curls, 3 sets to failure
Seated Dumbbell Curl, 4 sets to failure
Standing Hammer Curls, 4 sets of 15-20 reps
Seated Hammer Curls, 4 sets to failure
Cable Triceps Extensions, 4 sets of 15-20 reps
Barbell Triceps Press, 3 sets of 12-15 reps
Decline Skull Crushers, 3 sets of 12-15 reps
Cable Triceps Extensions, 3 sets of 12-15 reps
Skull Crushers, 3 sets of 12-15 reps
Dips, 4 sets to failure

Day 3 – Session 2: Lower Back/Glutes/Hamstrings
Lunges, 3 sets of 20 reps
Leg Curls, 8 sets of 15-20 reps
Back Extensions, 3 sets of 15-20 reps
Deadlifts, 5 sets of 15-20 reps

Day 4 – Session 1: Shoulders/Traps
Repeat Day 1 Session 1

Day 4 – Session 2: Back
Repeat Day 2 Session 1

Day 5 – Session 1: Chest
Repeat Day 2 Session 2

Day 5 – Session 2: Legs
Repeat Day 1 Session 2

Day 6: Arms
Repeat Day 3 Session 1

Day 7: Rest
Full body recovery

Blessing Awodibu’s diet

Meal 1: Pre-Workout

Oatmeal, 75 grams
Milk, 10 ounces
4 Eggs
Whey Protein, 2 scoops
Meal 2: Post-Workout

Tuna, 129 grams
Whey Protein, 2 scoops
Meal 3: Pre-Workout

Pasta, 550 grams
Ground Beef, 8 ounces
Whey Protein, 2 scoops
Meal 4: Post-Workout

Chicken Breast, 500 grams
Whey Protein, 2 scoops
Meal 5

Noodles, 170 grams
Duck Eggs, 4 eggs
Meal 6

Pasta, 550 grams
Grilled Chicken, 8 ounces
Cashews, 100 grams
Meal 7

Cereals, 100 grams
Milk, 10 ounces

Sunit jadhav

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sunit witnessed a history being created by Indian at the Asian Bodybuilding and Physique Sports Federation (ABBF) or Mr. Asia championship held in October 2018 in Pune. Sunit Jadhav bagged the coveted title that had eluded India for 52 years.

Overall, in this edition of the ABBF championship, 30 Asian countries participated with about 400 contestants. India won more than 15 medals — five gold, six silver, and four bronze, and Sunit Jadhav’s title win has put the icing on the cake.

“This is the title (Mr. Asia) which has been eluding India and finally I made it. It is one of the happiest moments with in life and I dedicate this title to my wife who has been very supportive” says Sunit

The art of bodybuilding was on display at the Balewadi sports complex in Pune where sculpted muscles made a spectacular view for their size, symmetry, and proportions. Among all the participants, Sunit was at his best in the creativity of body sculpting. It was evident from his confidence, sharpness, and overall aesthetics. He unanimously won the judges’ verdict to win the crown.

“Jadhav being named as Mr. India is a fitting reply to the commendable way the championship was organised and this title for India is an icing on the cake for them.” Said Mr. Datuk Paul Chua, President – ABBF

competitions

  • Talwalkar Classique Maharashtra Champion of Champions 2018
  • Maharashtra Shrree – Overall Title
  •  The 10th Mr. India title – March 2017, Gurgaon, India.
  • Mr. India 2016 – Gold medal in 85kg & overall champion, Roha, Raigad.
  • Mr. Maharashtra 2016 – Gold medal in 85kg. & overall champion, Kolhapur
  • Dubai Indian Championship 2016 – Overall champion, Dubai.
  • Asia 2015 – 3rd place finish in 90 kg – Bronze medal, Tashkent, Uzbekistan.
  • India 2015 – 2nd place finish in 85 kg. – Silver medal, Gujarat.
  • Maharashtra Shree 2015 – Gold medal in 85kg & overall champion, Wadala, Mumbai.
  • World 2014 – 3rd place finish in 80 kg – Bronze medal, Goregaon (BEC), Mumbai.
  • India 2014 – 2nd Place finish in 80 kg. – Silver medal, Pune.
  • Maharashtra Shree 2014 – Gold medal in 80kg. & overall champion, Andheri, Mumbai.
  • Mumbai Shree 2014 – Gold medal in 80kg. & overall champion, Dadar, Mumbai.
  • IBBF Federation Cup 2014 – Overall champion – Ludhiana, Punjab

sunit’s workout

Getting prepared for a top-level bodybuilding competition requires low, moderate and high-intensity cardiovascular workout routine. A planned workout routine along with the right diet goes a long way in helping Sunil get the ideal muscular and aesthetic body.

  • Monday: – Treadmill, elliptical or stationery bike for 30 mins, fast walking as well as jogging
  • Wednesday: High-intensity interval training: 15/40 yards sprints, 1 min of resting time between sprints
  • Friday: Treadmill, elliptical or stationery bike for 30 mins, fast walking as well as jogging

Sunit Jadhav’s Diet

Sunit’s  meals mainly consists of planned food items that effectively aid him with his workout goals as below:

  • Egg whites for Fast and slow digestive protein for muscles recovery
  • Tuna Fish for slow digestive protein
  • Semolina for fast digestive carbs for glycogen refill
  • Cashew and almonds for healthy fat to prevent catabolism in sleep
  • Fruits and salad for digestive enzymes and fiber to boost metabolism rate

Sangram Chougule

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Sangram Chougule (born 28 December 1979) is an Indian bodybuilder from chinchwad,pune. He won the title of Mr. Universe at the WBBF world championship  in 2012 and 2014 in the 85 kg category. Sangram won the Mr. India title six times and Mr. Maharashtra five times.

While Sangram has received critical acclaim for his successes, it wasn’t an easy road to the top. As he lived in a poor neighborhood growing up, it was a struggle for his parents to pay sporting club fees. As a result, he only played sport when he was at school, but was always inspired by the idea of being fit and looking good.

This interest in fitness, became a big part of his life when he attended art college as a teenager. He spent time in his college gym, attending amateur competitions and developing his physique. As his confidence grew, he began a professional career and won several major Indian competitions.

These wins spurred him on to take his place on the world stage. He managed to land a 1st place spot at Mr Universe in 2012, telling his fans he was extremely proud of his achievement. His win has allowed him to build several gyms in India to help the next generation achieve their goals

Competitions

2006-2011 Mr. Maharashtra – 1st place 5 times
2008 Mr Pune – 1st place
2012 Mr Universe – 1st Place
2015 Mr India – 1st Place

Mr Universe

Sangram had always intended to be an international competitor, and while he received critical acclaim across India, he wanted the whole world to know who he was. He decided to step it up a notch by qualifying for, and taking part in, the Mr Universe competition in Bangkok (2012.)

In the show he posed with confidence alongside competitors from Uzbekistan, Mongolia, Thailand and India, seeing the crowd go wild when he won the entire event. With this victory he claimed his place as, not just an Indian champion, but a world champion.

Pre-Contest

When the competition season is on, he works out for about 4–5 hours a day. During this period, his workouts include a lot more cardio, repetitions, and he rests less in-between his sets. He also re-introduces cardio when cutting, and completes short runs, as well as yoga to burn away his fat and to help with flexibility.

Diet

He usually eats around 2 pounds of fish, a pound of chicken, lots of milk and boiled vegetables. He focuses specifically on following a low carb and high protein plan; this is one example of his daily plan:

Morning

Porridge, a protein shake and fruit
Before Workout

Pre-workout drink and a banana
After Workout

Post-workout drink of water and protein shake
Chicken and brown rice with green salad.
Afternoon

Protein shake and a fruit with vitamins.
Evening Time

Grilled fish and brown rice with salad
Isolate Whey Protein with Casein

What we can learn from Sangram Chougule?

Sangram Chougule was pushed toward his success by helpful friends and teachers. These people believed fully in his potential.

After securing his place among India’s top bodybuilders, he went on to compete in the world renowned Mr Universe – winning 1st place. This is where Sangram proved to the world his desire to win, along with his dedication to the sport.

However, Sangram didn’t stop there. After he won some of the most recognized bodybuilding titles in the world, he opened his own chain of gyms – proving once again his passion for bodybuilding was very much alive.

In your fitness journey, it may be useful to take advice from the people that know you best. They could help you a lot in your journey to the top. just like Sangram did.

Sergi Constance

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With a deep drive and competitive nature, this Spanish born Sergi Constance has become one of the world’s most celebrated fitness models in a short space of time.

With a constant determination to grow better and better, Sergi Constance has risen from humble beginnings to the top of the fitness industry, and in the process, become the CEO of his own company.

Sergi wants to show the world he’s not only good on stage, but also he’s someone who inspires fans world-wide to chase their dreams.

Competitions

Champion “Muscle and Fitness Cover model Search” at Mr.Olympia Weekend
1st – Men’s Physique NPC Tampa Wings of Strength Championship. Fl., E.E.U.U. and Overall Champion Men’s Physique.
2nd – Men’s Physique NPC Southern States Championship, Fl., E.E.U.U.
1st – Men’s Physique I.F.B.B. La nucia xperience championship, Spain
1st – Men’s Physique I.F.B.B. Norway trophy championship, Spain
1st – Men’s Physique I.F.B.B. Bigastro trophy championship, Spain
1st – Men’s Physique I.F.B.B. Callosa de Segura championship, Spain
1st – Copa de España/Spain – Wabba 2011

Modeling

Iron Man magazine cover
Solid Homme magazine cover
Wire magazine cover
Muscle and Fitness magazine cover
Body Fitness Muscle Show magazine cover

Sergi’s Training Plan

A week’s routine of Sergi’s might look something like:

Monday: Quads and Calves

Leg Extensions 5×20
Squats 4×15
Leg Press 4×15
Single Leg Extension 3×20
Seated Calf Raises 4×10
Standing Calf Raises 3×8-12

Tuesday: chest – Triceps – Abs

Incline Bench Press 5×10-20
Incline Hammer Press 4×10-15
Dumbbell Fly’s 4×10
Decline Chest Press 4×8-12
Dips 3×10
Triceps Extension 3×10
Incline Skull Crushers 4×10

Wednesday: Back and Biceps

Lat Pulldown Wide Grip 4×10
Rows 4×10
One Arm Dumbbell Rows 3×10-15
Lat Pulldown Reverse Grip 3×10-15
Deadlifts 4×10
Hammer Curls 3×10-15
Preacher One Arm Dumbbell Curls 3×10-15

Thursday: Rest Day

Friday: Shoulders and Traps

Seated Dumbbell Shoulder Press 4×10-20
Seated Lateral Side Raises 4×10-20
Rear Delt Machine 4×10-20
Upright Row 4×10-20
Dumbbell Shrugs 4×10-20

Saturday: Hamstrings and Abs

Lying Leg Curls 4×15-20
Stiff Legged Deadlift 4×6-12
Hamstring One Leg Curls 4×10-20
Crunches 3×15
Hanging Leg Raises 3×20

Sunday: Rest Day

Sergi’s Diet

Sergi’s diet is consistent of a typical competitive sports person. He will primarily eat lean meats, healthy fats, and clean carbohydrates.

A typical day’s eating will look something like:

Meal 1: Oats, 2 Eggs & 6 Egg Whites
Meal 2: 6 Rice Cakes & Red Meat & Walnuts
Meal 3: White Rice, Chicken, Tomatoes & Walnuts
Meal 4: 2 Rice Cakes, Protein Shake, Isolate Protein & Glutamine
Meal 5: Tuna, Vegetables & Walnuts
Meal 6: Salmon, Vegetables & Walnuts

supplements

Multivitamins
BCCA’s
Glutamine
Nitric Oxide
Whey Protein Isolate
Casein Protein

What we can learn from Sergi Constance?

If you want to be the best, then there’s one thing we can learn from Sergi, and that’s being competitive isn’t such a bad thing.

Striving forward each day, and making the necessary plans to make sure your goals are set in stone, and with a constant feed of determination, you too can have a physique of greatness.

Andrei deiu

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The London fitness model has been competing since the age of 17 years old in competitions such as the Miami Pro in 2014. However, Andrei’s life hasn’t always been fitness and bodybuilding like many other professional athletes.

There was a time he’d eat junk food and play video games all day long. His weight crept up and his confidence diminished. Andrei also suffered from bullying which only knocked him down further.

Needless to say, Andrei’s now become one of the best fitness models in the UK. He continues to train and perfect his diet every day to make sure he’s the best version of himself.

Success With Bodybuilding

In 2011, Andrei entered his first competition and flew over to Miami where he presented an awesome physique for a 17-year-old. He now continues to train and improve on his weaker areas to hopefully come back year after year making the top spot as a Pro Bodybuilding Competitor.

Andrei’s Workout

Monday: Chest/Shoulders

Incline Barbell Chest Press 4 x 10-12 (Superset)
Press Ups Incline 4 x 10-12
Cable Fly’s Incline 4 x 10-15
Flat Dumbbell Press 4 x 8-10 (Last Set Drop Set)
Machine Chest Fly’s 4 x 10-12
Seated Lateral Raises 6 x 10-15 (Last Set Drop Set)

Tuesday: Back/Abs

Pull Ups 3 x Failure
Pulldowns 5 x 10-12
Seated Cable Row 4 x 10-12 (Superset)
Machine Pullovers 4 x 10-12
One Arm Dumbbell Row 3 x 8-10
Deadlifts 3 x 8-10
Leg Raises 4 x 15-20
Cable Crunches 3 x 10-5

Wednesday: Shoulders

Military Press 4 x 8-10 (Superset)
Barbell Front Raises 4 x 8-10
Seated Side Lateral Raises 5 x 10-15
Standing One Arm Lateral Raises 5 x 10-12
Seated Dumbbell Rear Delt Raises 4 x 10-12 (Superset)
Reverse Pec Deck Fly’s 4 x Failure
Dumbbell Shrugs 4 x 8-10

Thursday: Cardio/Abs

1 Hour Incline Treadmill (Steady State)
Decline Leg Raises 4 x 12-15
Cable Crunches 4 x 10-15
Hanging Oblique Knee Raises 3 x 10

Friday: Quads/Calves

15 Minutes Warm Up Bike
Squats 6 x 8-15
Narrow Stance Leg Press 4 x 12-15
Leg Extensions 6 x 10-15 (Superset)
Single Leg Extensions 6 x 5
Standing Calve Raises 5 x 16-18 (Reduce Weight to 50% for 8 Reps)
Standing Calve Raises 4 x 10-15

Saturday: Arms/Abs

EZ-Bar Skull Crushers 4 x 10-12
Rope Pushdowns 5 x 10-15
Reverse Single Arm Extensions 3 x 10-12
Barbell Curls 4 x 8-10 (Superset)
Reverse Barbell Curls 4 x 8-10
Seated Concentration Curls 4 x 10-12
Air Bike 4 x 15-20
Side Lateral Leg Raises 4 x 10-12

Sunday: Hamstrings/Calves

Lunges 4 x 10-12
High/Wide Stance Leg Press 5 x 10-12
Seated Leg Curls 5 x 10-12
Straight Legged Deadlifts 3 x 10-15
Calf Press (Using Leg Press) 5 x 10-15
Standing Calve Raises 3 x 10

Andrei’s Diet

1st Meal: 2 Whole Eggs, 6 Egg Whites, 1 cup Oats, 2 ounces Berries and 1 teaspoon Peanut Butter
2nd Meal: 7 ounces Chicken Breast, 5 ounces White Rice and 1 cup Broccoli
3rd Meal: 5 ounces Fish or Chicken and 7 ounces Sweet Potato
Post Workout: 2 scoops Whey Isolate and 1 ½ ounces Dextrose
4th Meal: 7 ounces Chicken, 5 ounces Sweet Potato and 1 cup Vegetables
5th Meal: 5 ounces Steak and 1 cup Green Beans
6th Meal: 1 cup Cottage Cheese or Greek Yogurt and 1 handful Almonds
Supplements
Protein
BCAA’s
Fish Oil
Flax Seed
Multi and Mineral Vitamins
Fat Burners