Tag: Athlete Profiles
Chad Martin Profile & Stats
The biography, life, and accomplishments of Chad Martin
Chad Martin is a German/Scottish American International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder born on August 7th, 1971. Martin competes in the Men’s Bodybuilding Grand Masters class. At 2021 Natural Olympia, Martin placed fourth place. This year, Martin plans to make his 19th Natural Olympia appearance.
Interestingly, he’s sometimes referred to as “The Bowflex Guy” after appearing in Bowflex’s 2005 widespread national commercial.
Below is a complete breakdown of Chad Martin’s profile, stats, biography, training, and diet regimen.
Full Name: Chad Martin
Weight
Height
Date Of Birth
210 lbs (off-season), 185-190 lbs (competition)
6’0”
08/07/1971
Division
Era
Nationality
Men’s Bodybuilding Grand Masters
2010
German/Scottish American
Biography
Chad Martin was born on August 7th, 1971, in Washington State. Martin’s weightlifting routine started on a farm, throwing around hay bales. These rigorous summers built Martin a solid and robust physique for high school sports.
Martin’s first love began with baseball. And once his baseball career was over, he started lifting at a local gym. The gym owner and close friend convinced him to enter a local bodybuilding show. Of course, Martin found his next love in natural bodybuilding; the rest is history.
Chad Martin has been competing in natural bodybuilding for decades. Martin joined the INBA PNBA league after frustration with his hunch about the integrity of other natural bodybuilding leagues. He’s now competed in most Natural Olympia shows and against top champions, including Philip Ricardo Jr. and Kiyoshi Moody.
Martin considers himself “Forever Natural” and has never considered steroids or other performance-enhancing drugs.
Competition History
Best Showings
Overall World Champion-2012 ABA/INBA Mr. Natural Olympia XV (RENO)
2nd Place-2002 PNBA Mr. Natural Olympia V (Phoenix-Silver Medal)-1st Pro Show
3rd Place-2004 PNBA Mr. Natural Olympia VII (Las Vegas-Bronze Medal)*
5th Place-2005 PNBA Mr. Natural Olympia VIII (Las Vegas)*
5th Place-2012 PNBA Mr. Natural Olympia (Reno)
5th Place-2015 PNBA Mr. Natural Olympia (Las Vegas)*
2nd Place-2016 PNBA Mr. Natural Universe (Austin-Silver Medal)*
3rd Place-2018 PNBA Masters Mr. Natural Olympia (Vegas-Bronze Medal)
4th Place-2021 PNBA Grand Masters Mr. Natural Olympia
3-Time Overall Team USA Champion (2004, 2005, 2012)
Pro Contests
4th Place-2021 PNBA Grand Masters Mr. Natural Olympia (Vegas)
6th Place-2020 PNBA Masters Mr. Natural Olympia (Vegas)
10th Place-2020 PNBA Mr. Natural Olympia (Vegas)
10th Place-2019 PNBA Masters Mr. Natural Olympia (Vegas)*
19th Place-2019 PNBA Mr. Natural Olympia (Vegas)*
3rd Place (Bronze)-2018 PNBA Masters Mr. Natural Olympia (Vegas)
9th Place-2018 PNBA Mr. Natural Olympia (Vegas)
11th Place-2017 PNBA Mr. Natural Olympia (Vegas)
10th Place-2016 PNBA Mr. Natural Olympia (Vegas)
2nd Place-2016 PNBA Mr. Natural Universe (Austin)*
5th Place-2015 PNBA Mr. Natural Olympia (Vegas)*
6th Place-2015 PNBA Mr. Natural Universe (Austin)
12th Place-2014 PNBA Mr. Natural Olympia (San Diego)
7th Place-2014 PNBA Mr. Natural Universe (Chicago)
13th Place-2013 PNBA Mr. Natural Olympia (San Diego)
7th Place-2013 PNBA Mr. Natural Universe (Chicago)
5th Place-2012 PNBA Mr. Natural Olympia (Reno)
5th Place-2005 PNBA Mr. Natural Olympia (Vegas)*
3rd Place-2004 PNBA Mr. Natural Olympia (Vegas)*
2nd Place-2002 PNBA Mr. Natural Olympia (Phoenix)
2012 ABA/INBA Natural Bodybuilding Hall of Fame Inductee
Overall Champion- 2012 ABA/INBA Mr. Natural Olympia XV (RENO)#1
1st Place-Tall/Heavy Class- 2012 ABA/INBA Mr. Natural Olympia XV (RENO-#7 Gold Medal)
Overall Champion- 2012 ABA/INBA Team USA Natural Nationals (Las Vegas)#3
1st Place-Tall/Heavy Class- 2012 ABA/INBA Team USA Natural Nationals (Las Vegas) #12
1st Place-Tall/Heavy Class- 2011 ABA/INBA Mr. Natural Olympia XIV (RENO-#6 Gold Medal)
1st Place-Tall/Heavy Class- 2011 ABA/INBA Team USA Natural Nationals (Las Vegas) #11
1st Place-Tall/Heavy Class- 2010 ABA/INBA Mr. Natural Olympia XIII (RENO-#6 Gold Medal)
1st Place-Tall/Heavy Class- 2010 ABA/INBA Team USA Natural Nationals (Las Vegas) #10
1st Place-Tall/Heavy Class- 2009 ABA/INBA Team USA Natural Nationals (Los Angeles)
2nd Place-Tall/Heavy Class- 2008 ABA/INBA Mr. Natural Olympia XI (San Francisco-Silver Medal)
1st Place-Tall/Heavy Class- 2008 ABA/INBA Team USA Natural Nationals (Los Angeles)
2nd Place-Tall/Heavy Class- 2007 ABA/INBA Mr. Natural Olympia X (Greece-Silver Medal)
1st Place-Tall/Heavy Class- 2007 ABA/INBA Team USA Natural Nationals (Los Angeles)
1st Place-Tall/Heavy Class- 2006 ABA/INBA Team USA Natural Nationals (Las Vegas)
5th Place- Professional Class- 2005 PNBA Mr. Natural Olympia VIII (Las Vegas)*
1st Place- Tall/Heavy Class- 2005 ABA/INBA Mr. Natural Olympia VIII (Las Vegas-#4 Gold Medal)
Overall Champion- 2005 ABA/INBA Team USA Natural Nationals (Las Vegas)#2
1st Place-Tall/Heavy Class- 2005 ABA/INBA Team USA Natural Nationals (Las Vegas)
3rd Place- Professional Class- 2004 PNBA Mr. Natural Olympia VII (Las Vegas-Bronze Medal)*
1st Place- Medium Tall Class- 2004 ABA/INBA Mr. Natural Olympia VII (Las Vegas-#3 Gold Medal)*
Overall Champion- 2004 ABA/INBA Team USA Natural Nationals (Las Vegas)
1st Place-Tall/Heavy Class- 2004 ABA/INBA Team USA Natural Nationals (Las Vegas)
4th Place- Professional Class- 2003 WFNA Supernatural (Seattle, WA)
1st Place-Tall/Heavy Class- 2003 ABA/INBA Team USA Natural Nationals (Las Vegas)*
2nd Place-Professional Class- 2002 PNBA Mr. Natural Olympia V (Phoenix-Silver Medal)-1st Pro Show.
1st Place-Tall/Heavy Class- 2002 ABA/INBA Mr. Natural Olympia V (Phoenix-#2 Gold Medal)
1st Place-Tall/Heavy Class- 2002 ABA/INBA Team USA Natural Nationals (Las Vegas)
1st Place-HeavyWeight -2002 West Coast Natural Bodybuilding Championships (Kennewick)
Overall Winner- 2002 West Coast Natural Bodybuilding Championships (Kennewick)
2nd Place-Tall/Heavy Class- 2001 ABA/INBA Mr. Natural Universe (Los Angeles)
1st Place-Tall/Heavy Class- 2001 ABA/INBA Mr. Natural Olympia IV (Hawaii-#1 Gold Medal)
1st Place-Tall/Heavy Class- 2001 ABA/INBA Team USA Natural Nationals (Las Vegas)
1st Place-Tall/Heavy Class- 2001 ABA/INBA Mr. Hollywood Natural (Los Angeles)
2nd Place-HeavyWeight-2000 IronMan Natural Bodybuilding Championships (Everett)
1st Place-HeavyWeight -2000 Inland Pacific Natural Bodybuilding Championships (Spokane)
Overall Winner- 2000 Inland Pacific Natural Bodybuilding Championships (Spokane)
1st Place-HeavyWeight -2000 West Coast Natural Bodybuilding Championships (Richland)
Overall Winner- 2000 West Coast Natural Bodybuilding Championships
1st Place-HeavyWeight -2000 NorthWest Natural Bodybuilding Championships (Portland)
1st Place-HeavyWeight -1999 NorthWest Natural Bodybuilding Championships
1st Place-HeavyWeight -1999 West Coast Natural Bodybuilding Championships
*Note: *denotes gained placing from failed drug test by another competitor (8 in total)
Chad Martin’s Workout Routine
Martin said that he’s been following a six-day split routine since the covid pandemic and has one day saved for cardio. On the other days, he’ll include cardio after lifts and train a different muscle group daily.
Martin performs an old-school pyramid scheme, performing three sets ranging from five to 10 reps. After about four weeks, Martin will do either a deload week, perform various exercises for 100 reps or follow his “Tetris Ten” training methodology to shock his muscles.
Martin uses various equipment when training, including machines, barbells, cables, dumbbells, Bowflex, Nautilus, TRX, etc. He firmly believes adding variety to your workouts is imperative for muscle shock.
Favorite Exercises
When asked about his favorite exercises, Martin asserted:
“Bowflex is my favorite piece of equipment in the gym, then I would say dumbbells. I don’t really have a favorite, I just enjoy training and the way it makes me feel, so I enjoy training every day, I just try to mentally prepare myself for that body part that day and make it fun and enjoyable, try not to think of it as work.”
Nutrition
Regarding Martin’s diet, he stated:
“After 40, my diet hasn’t changed a whole lot. My standard is oatmeal on lifting days, spinach, carrot, beet shake on cardio days or smaller muscle group days, tuna for lunch, Advocare protein bar and shake for pre and post-workout.
Dinners vary a little but usually it is bison, steak, chicken or fish with a starchy carb like potatoes or brown rice with lots of veggies, such as Brussel sprouts, green beans, cabbage and some fruit.
The major difference from in season and offseason is cheat days and then no cheat days and enjoy the holidays, then just slowly reduce calories over a few months time.
I have been sponsored by Advocare for 20 years and have only used their great products for the entire time.”
Personal Life
Besides competing in natural bodybuilding, Chad Martin has taught physical education and computer tech at a juvenile jail in WA for the last few decades.
Martin lives an active lifestyle while not prepping for bodybuilding shows or working. He enjoys being a dad and loves to watch his kids play games (one’s a professional baseball player), train with them, and coach them. In addition, the Martin family loves sports and will partake in anything active, including riding bikes, pickleball, basketball, and tennis.
Calum Von Moger Profile & Stats
The biography, life, and accomplishments of Calum Von Moger
Calum Von Moger is a bodybuilder and actor from Australia. He is known for his portrayal of Arnold Schwarzenegger in Bigger and a massive physique despite a few injury setbacks.
Below is a complete breakdown of Calum Von Moger’s profile, stats, biography, training and diet regimens.
Full Name: Calum Von Moger
Weight
Height
Date Of Birth
245-255 lbs.
6’2’’
06/09/1990
Profession
Era
Nationality
Bodybuilder, Actor
2010
Australian
Biography
Calum Von Moger was born June 9, 1990. He was raised in a small town called Geelong that is located in Victoria, Australia. He was raised on a small farm with his 5 siblings. The environment helped him become disciplined and learn about the importance of nutrition.
Calum played soccer for eight years and was very athletic. He grew up in an organized household. The entire family followed a daily routine. This adds to the discipline that groomed him at a young age.
He was only 14 years old when he brother asked if he wanted to join him in the gym. The gym was not the fanciest. There were plenty of equipment available at this gym, but everything was old and rusty. Though things were dated, it was all Calum needed to become hooked to working out.
The gym owner was trusting of Calum and his brother, so he often left a key in the letterbox for them so they could train after school. Sometimes a key wasn’t left for them, so they would take it upon themselves to still get inside to workout.
Calum saw his brother as his biggest competition at the time. His brother was always taller and stronger. This inspired Calum to lift and train harder because he saw himself as skinny growing up.
Calum was inspired by watching Arnold Schwarzenegger in the hit documentary ‘Pumping Iron’ and Steve Reeves in ‘Hercules’. This is what led him to use old techniques to form his classic shape.
After years of training and working on his physique, Calum decided to compete in local shows. In 2010, he won his first bodybuilding competition. In 2011, Calum was selected to compete in the WFF Junior Mr. Universe competition. He also competed and won the NABBA Junior International championship then continued on and took first place in the Jr. Mr. Universe.
With the introduction of the Classic Physique division in the NPC and IFBB leagues in 2017, Calum Von Moger decided to start training and prepare for earning his pro card. Calum’s journey into entering the NPC/IFBB league was chronicled in Generation Iron 2.
Unfortunately, his competition prep would be temporarily put on hold. In November of 2017 and later in April 2018, Calum suffered two serious injuries preventing him from training to full capacity. His first injury was a bicep tear only to be followed later by a knee injury incurred during climbing a cliff.
Calum Von Moger’s recovery and return to training at full capacity were chronicled in the documentary feature film Calum Von Moger: Unbroken. The film collects archival footage plus newly captured footage to showcase an inside look at his recovery and journey towards becoming a Classic Physique pro bodybuilder in the IFBB.
Since his recovery, Calum Von Moger has continued to train and perfect his physique in preparation of returning to compete. He had scheduled himself to compete in the Jay Cutler classic in 2020, but the Coronavirus pandemic effectively closed down the pro bodybuilding season. He continues to train and wait for his chance to return to the stage.
Calum Von Moger has also broken into the world of acting. He appeared in the 2018 feature film Bigger. The movie depicted the Golden Era of bodybuilding and followed Joe Weider’s rise in building the Mr. Olympia contest. In the film, he portrayed a young Arnold Schwarzenegger.
Calum also has utilized his physique to get some modeling work. He was chosen by Gucci to model their 2019 Fall Collection.
Calum Von Moger is managed by Edwin Mejia Jr. and Generation Iron Management.
Training
Calum lifts as much as possible to build quality muscle and retain his physique. He primarily focuses on a 4-day split. He trains for the strictest form, while focusing on each muscle fiber and strand being used, and making sure that every aspect of his body is under the right amount of tension.
Calum also provides his very own personal online training service. You can learn how to train like Calum in detail at his official website.
Calum provides further details on his bodybuilding training, nutrition, diet guide and workout guides.
Cardio
Swimming
Mountain Biking
Heavy Lifting
Low reps, heavy weights and a pyramid training structure is Calum preference when it comes to lifting. The workouts are pretty basic, but also heavy and intense. He says it is important to utilize your rest day in between heavy lifting days. It’s important to get at least three days of rest throughout the week when training like this.
Chest & Triceps Workout
Pec Deck
Incline DB Chest Press
Incline DB Chest Flys
Triceps Pushdowns
Cable Chest Flys
Push Press
Triceps Machine
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Nutrition
Calum has a fast metabolism so he is able to eat more than the average bodybuilder. One of his favorite things to eat is watermelon and cottage cheese. He also enjoys meat, potatoes, and vegetables. He also includes in his diet glucose powder to feed his muscles, magnesium, zinc, multivitamins, fish oil, and taurine.
Supplementation
While Calum uses his own supplements of choice, there are some staple products in a bodybuilder’s routine that can greatly help you see results. A protein powder is great for seeing effective gains and working to pump you with protein to aid in muscle growth, recovery, and weight loss or healthy bulking.
For those pre-workout needs, looking to pre-workout supplements will provide you with energy and muscle pumps so you can take full advantage of every workout. A shredded aesthetic is the end goal and looking to fat burners can kickstart your metabolism, suppress your appetite, and allow for more calorie burn to give you the best benefits possible.
Competition History
2016 NPC Irongames Championships: 1st
2015 WFF Pro Mr. Universe: 1st
2014 WFF Mr. Universe: 1st
2013 WFF Universe Superbody: 5th
2013 NABBA Class 1 Southern Hemisphere Championships: 3rd
2013 NABBA Class 1 International Championships: 1st
2011 WFF Junior Mr. Universe: 1st
2011 NABBA Junior Southern Hemisphere Championships: 3rd
2011 NABBA Junior International Championships
Derek Lunsford Profile & Stats
The biography, life, and accomplishments of Derek Lunsford
Photo via @dereklunsford_ Instagram
Derek Lunsford is a professional bodybuilder and defending 2021 Mr. Olympia 212 champion. He offers coaching advice on top of his insane work ethic to get the massive physique he has.
Below is a complete breakdown of Derek Lunsford’s profile, stats, biography, training and diet regimens.
Full Name: Derek Lunsford
Weight
Height
Date Of Birth
205-215 lbs.
5’6’’
1993
Profession
Era
Nationality
Bodybuilder, Fitness Coach
2010
American
Photo via @dereklunsford_ Instagram
Biography
Derek Lunsford was born in Indiana and was always very active. A competitive athlete throughout his time in school, it’s no wonder where he gets his competitive edge from in his professional career. Once he hit college, it was all about the weights and he took to the weight room as often as possible.
As time went on, he continued to make more and more progress and that shredded aesthetic began to take shape. He started admiring some of those giants we all know and love and his bodybuilding dreams began.
He first competed in 2015, but it wasn’t until 2017 that he earned his pro card. And right out of the gate he got a big win at the Tampa Pro which allowed him the opportunity to compete at Mr. Olympia in the Men’s 212 division. Fast forward to 2021 and he is now the defending champion. He also offers coaching advice for those seeking to make those changes that may seem out of reach. But with Derek in charge, this bodybuilding force shows no signs of slowing down.
Photo via @dereklunsford_ Instagram
Training
Derek’s training is obviously very strict and he works with both cable machines and free weights while also incorporating plenty of compound and isolation movements. He also uses drop sets and supersets as much as possible which allow him the opportunity to really work those muscles once they are fatigued.
Here is a great arm workout that Derek uses to enhance his biceps, triceps, forearms, and all other muscles that work to build that impressive physique.
Arm Workout
Triceps Pulldowns
Close-Grip Bench Press
Lateral Cable Pulls
Triceps Pushdown Machine
Machine Cable Curls
EZ Bar Curls
Alternating Dumbbell Curls
Cable Preacher Curls
Reverse EZ Bar Raises
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Nutrition
Like many bodybuilders, Derek aims to eat every 2-3 hours and looks to hit all of those macronutrients spot on. This not only allows for proper rest, but also helps him recover fully. Foods that Derek includes in his diet are chicken, fish, eggs, and other lean meats, mixed vegetables, rice, and assorted nuts and avocados as sources of healthy fats.
Supplementation
While Derek uses his own supplements of choice, there are some staple products in a bodybuilder’s routine that can greatly help you see results. A protein powder is great for seeing effective gains and working to pump you with protein to aid in muscle growth, recovery, and weight loss or healthy bulking.
For those pre-workout needs, looking to pre-workout supplements will provide you with energy and muscle pumps so you can take full advantage of every workout. A shredded aesthetic is the end goal and looking to fat burners can kickstart your metabolism, suppress your appetite, and allow for more calorie burn to give you the best benefits possible.
Photo via @dereklunsford_ Instagram
Competition History
2021 Mr. Olympia Men’s 212: 1st place
2020 Mr. Olympia Men’s 212: 4th
2019 Mr. Olympia Men’s 212: 2nd
2018 Mr. Olympia Men’s 212: 2nd
2017 Mr. Olympia Men’s 212: 5th
2017 Tampa Pro Men’s 212: 1st
2017 NPC USA Championships- Men’s Light Heavyweight- 1st
2016 NPC USA Championships- Men’s Middleweight- 2nd
2016 NPC Junior Nationals- Men’s Middleweight- 1st
2015 NPC Junior Nationals- Men’s Welterweight: 1st
2015 NPC Indianapolis Championship- Men’s Open Welterweight: 1st
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Jonathan Tsui Profile & Stats
The biography, life, and accomplishments of Jonathan Tsui
Jonathan Tsui is an American International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Pro Men’s Physique Open and Masters athlete born on November 11, 1980. Tsui is a PNBA Hall of Fame Inductee and a PNBA Pro Men’s Physique Natural Olympia champion.
Below is a complete breakdown of Jon Tsui’s profile, stats, biography, training, and diet regimen.
Full Name: Jonathan Tsui
Weight
Height
Date Of Birth
n/a
5’7”
11/11/1980
Division
Era
Nationality
Men’s Physique – Open, Masters
2010
American
Jonathan Tsui’s Biography
On November 11, 1980, Jonathan Tsui was born in Connecticut. Jonathan Tsui played many sports growing up, including gymnastics, swimming, and track and field, and he started lifting weights as a sophomore in high school.
Jon Tsui served in the US Navy for six years. Tsui set out to never be fat/lazy after serving in the military. His friend showed him the ropes of training and nutrition and connected him to a guy that measured body fat. While getting his body fat tested, he was asked if he had ever considered bodybuilding. At the time, bodybuilding had never crossed Tsui’s mind.
Although, that conversation did plant a seed in Tsui’s head. He then found himself at a local NPC show. He Googled natural bodybuilding and discovered the INBA PNBA. Coincidentally, they had a local show coming up in a few weeks. Tsui prepared well and continued to compete after that.
In his first year of natural bodybuilding (2013), he was an amateur and won one show in the Men’s Bodybuilding Open category. The following year, he got sick, which shifted his focus to the Men’s Physique class upon recovering. And it was the Men’s Physique class Tsui dominated. In his first show, he earned his pro card and won his pro debut at Team USA. Since then, his career has flourished.
Competition History
2021 PNBA Ironman Magazine Pro Men’s Physique – 1st
2020 PNBA Natural Olympia Men’s Pro Physique – 1st
2020 PNBA Mr. Team USA Pro Men’s Physique – 1st
2020 PNBA Mr. Muscle Beach Pro Men’s Physique – 1st
2019 PNBA Mr. Muscle Beach Pro Men’s Physique – 1st
2018 PNBA Mr. Team USA Pro Men’s Physique – 1st
2018 PNBA Mr. World Pro Men’s Physique –1st
2018 PNBA Mr. Natural Universe Pro Men’s Physique – 1st
2018 PNBA Mr. International Battle Against Cancer Pro Men’s Physique – 1st
2017 PNBA Mr. World Pro Men’s Physique – 1st
2017 PNBA Mr. International Battle Against Cancer Pro Men’s Physique – 1st
2016 PNBA Mr. World Pro Men’s Physique – 1st
2015 PNBA Mr. Night of the Natural Champions Pro Men’s Physique – 1st
2015 PNBA Mr. Team USA Pro Men’s Physique – 1st
2014 PNBA Mr. Team USA Pro Men’s Physique – 1st
Jon Tsui’s Training
Jon Tsui typically does a 5-day split workout routine. Although, this season, he’s been incorporating CrossFit. Adittely, he’s just doing it to give him time to workout with his girlfriend – he’s not trying to break any personal recoreds. But he’s curious to see what it will do to his physique.
Below is what a 5-day split routine looks like for Tsui.
Monday – Chest
Tuesday – Biceps and Triceps
EZ Bar Curl: 5 sets x 10 reps
Smith Machine/Squat Rack Drag Curl: 5 sets x 10 reps
Wide Grip Barbell Curl: 5 sets x 10 reps
Machine Curl: 5 sets x 10 reps
Hammer Curl: 3-5 sets x 10 reps
Cable Rope Tricep Extension Standing/Bent-Over: 5 sets x 10 reps
Rever Grip Extension With “W” Bar: 5 sets x 10 reps
Wednesday – Back
Bent Over Row: 5 sets x 10 reps
Rack Pull: 5 sets x 10 reps
Cose Grip Row/Landmine Row: 5 sets x 10 reps
Lat Pulldown Standard Width/Close Grip: 5 sets x 10 reps
Isolateral Pulldown Plate Loaded/Cable: 5 sets x 10 reps
Thursday – Shoulders
Friday – Legs
Back/Belt Squat: 6-8 sets x 3-10 reps, drop set
Hack Squat/Leg Press: 5 sets x 10 reps
Hack/Squat/Leg Press Narrow Stance: sets of 10 reps – unload one plate each set, 20 reps last set with plates left on sled
Lunge/Jefferson Deadlift: 5 sets x 10 reps
Seated Leg Curl: 5 sets x 10 reps
Leg Extension: 5 sets x 10 reps
Lying Leg Curl: 5 sets x 10 reps
Saturday – Surfing/Outdoor activity
Favorite Exercises
When it comes to Jonathan Tsui’s favorite exercises, he stated:
“Can’t ever go wrong with bench, hahaha…even though they’re not always a part of my normal routine: Arnold presses, Jefferson deadlifts, hyperextensions.”
Jonathan Tsui’s Nutrition
In regards to nutrition, Jonathan Tsui said:
“Off-season, I definitely don’t count calories or measure out my foods…I actually have a tendency of not eating enough…but I will enjoy my holidays and social events…certainly more fat, carb, and alcohol calories.
In-season, I simplify everything down to two basic meals that I alternate through the day, while also carb cycling. It basically looks like a shake for meals 1, 3, 5 (breakfast, post-job/pre-workout, and before bed). Meals 2, 4 are real food, whole grain + lean protein meals.”
Supplements
Below are the supplements Jonathan Tsui regularly takes.
Gains in Bulk (GIB) 100/CutCake
CLA
Glutamine
Creatine
TestGain
Argi-Pump
VitaminC
Crea-Nitric
Bang Energy
Personal Life
Jon Tsiu loves his day job and uses his military experience to support active-duty troops. Besides his passion for the gym, he spends quality time with his girlfriend, watches movies/TV shows, and has two cats. Tsui likes surfing, scuba diving, fishing, photography, firearms, and wood/metal fabrication. In addition, he’s active in a few veteran non-profits – Force Blue and One More Wave.
Brandon Curry Profile & Stats
The biography, life, and accomplishments of Brandon Curry
Photo via @brandon_curry Instagram
Brandon Curry is a professional bodybuilder with an absolutely massive and shredded physique. With tons of competitions under his belt, he was the 2019 Mr. Olympia champion cementing his place in bodybuilding history.
Below is a complete breakdown of Brandon Curry’s profile, stats, biography, training and diet regimens.
Full Name: Brandon Curry
Weight
Height
Date Of Birth
255-260 lbs.
5’8’’
10/19/1982
Profession
Era
Nationality
Bodybuilder
2000, 2010
American
Photo via @brandon_curry Instagram
Biography
Born in Tennessee, Brandon Curry was always active and was encouraged to be as active as possible. He started lifting at a young age and would soon become enthralled with fitness and everything that came with it. By the time he got to college, he knew he wanted to be involved with this as a career and continued his education with a focus on health and fitness.
He started as a personal trainer and then transitioned into bodybuilding, first competing in 2003 and then turning pro in 2008. From there, Curry has had an amazing career, competing in show after show and placing first at top contests like the Arnold Classic Brazil, New Zealand Pro, Arnold Classic Australia, Arnold Classic, and the 2019 Mr. Olympia contest. In 2020 and 2021, he finished with an impressive second at Mr. Olympia as well.
Aside from his bodybuilding career, Curry is also a family man who is married with four children and he also runs a supplements company called Scitec Nutrition.
Photo via @brandon_curry Instagram
Training
When it comes to training, Brandon hits the gym about five times per week and is always looking for the best way to put on muscle. It is important for him to change up his routine once in a while and this will involve weightlifting, HIIT, and full body circuits. While he does enjoy working legs and back, judging by his physique, every muscle gets plenty of work done.
Chest & Bicep Workout
While the sets and reps are not mentioned for this chest and biceps workout, these exercises are great to try and can certainly give you a serious pump.
Chest Exercises
Incline Smith Machine Press
High Incline Standard Grip Machine Press
High Incline Neutral Grip Machine Press
Flat Unilateral Plate Loaded Bench Press Machine
Standing Machine Decline Press
Chest Machine Press
Seated Cable Flyes Superset (Upper & Lower)
Bicep Exercises
Standing Cable Curls
Unilateral Motion Seat Cable Curls
Plate Loaded Iso-Lateral Curls
Plate Loaded One-Arm Machine Preacher Curls
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Nutrition
Brandon is always fueling his body and typically eats upwards of 6-8 meals per day. These consist of whole foods and the right balance of macronutrients in order to see real gains and to stay healthy overall. Foods in his diet are things like lean meats, rice, oats, sweet potatoes, fruits, vegetables, and plenty of nuts. He does, of course, have cheat meals now and then.
Supplementation
While Brandon uses his own supplements of choice, there are some staple products in a bodybuilder’s routine to take note of that can serve you well. A protein powder is great for seeing gains and working to pump you with protein to aid in muscle growth, recovery, and even weight loss.
For those pre-workout needs, looking to pre-workout supplements will provide energy and muscle pumps so you can take full advantage of every workout. Of course, a shredded aesthetic is the end goal and looking to fat burners can kickstart your metabolism, suppress your appetite, and allow for more calorie burn to give you the best benefits possible.
Competition History
2022 Arnold Classic, 1st
2021 Mr. Olympia, 2nd
2020 Mr. Olympia, 2nd
2019 Mr. Olympia, 1st
2019 Arnold Classic, 1st
2018 Mr. Olympia, 5th
2017 Ferrigno Legacy, 1st
2017 Mr. Olympia, 8th
2017 Arnold Classic Australia, 1st
2017 New Zealand Pro, 1st
2015 Arnold Classic, 16th
2013 Arnold Classic Brazil, 1st
2012 Arnold Classic, 7th
2011 Mr. Olympia, 8th
2010 Pro Bodybuilding Weekly Championship, 6th
2010 Europa Super Show, 8th
2008 NPC USA Championships, 1st
2007 NPC USA Championships, 2nd
2006 NPC Junior National Championships, 2nd
2003 Supernatural Bodybuilding, 1st
Karina Irby Profile & Stats
The biography, life, and accomplishments of Karina Irby
Photo via @karinairby Instagram
Karina Irby is an entrepreneur, designer, and social media celebrity who loves to be open with fans. She first became popular when she was promoting her bikini line.
Below is a complete breakdown of Karina Irby’s profile, stats, biography, training and diet regimens.
Full Name: Karina Irby
Weight
Height
Date Of Birth
130-140 lbs.
5’5”
11/02/1989
Profession
Era
Nationality
Entrepreneur, Designer, Social Media Celebrity
2010
Australian
Photo via @karinairby Instagram
Biography
Karina Irby was always active growing up and spent a lot of time outside doing a host of activities. Being on the coast, she was always at the beach and sought to maintain a great physique, so fitness always was something she felt was necessary, and something she wanted to do.
Being so familiar with bathing suits and bikinis, she took an entrepreneurial mindset and started a bikini line, trying to make premium swimwear so others could be comfortable wherever they were. Here is where her social media began to blossom as more and more attention was given to the brand. Plus, she would act as a model for the product at times.
As her brand grew, so too did her popularity and she now works to promote her swimwear line while also being an inspiration for others to follow what they want to do.
Training
Realizing she needed a good mix of weightlifting and cardio to tone her physique, she needed to find the right balance in order to do so. For weightlifting she will perform both compound and isolation movements and for cardio, she will do a mix of longer, steady state work and higher intensity interval training.
Glute Workout
Plank Shoulder Taps
Side Plank Twists
Jumping Jacks
Air Squat With Twist
Squats To Jumps
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Nutrition
Karina always looks to choose those healthy options when dealing with her diet. Eating regularly is something she focuses on to constantly fuel her body throughout the day. She also puts an emphasis on meal prepping to save time and energy so everything is ready to go. Foods she focuses on are things like lean meats and the occasional beef for protein and plenty of tropical and citrus fruits as they offer great benefits as well as taste.
Supplementation
While Karina has her own supplements she chooses from to improve training, performance, and her health, knowing which supplements can work for you and your bodybuilding goals can offer the best results. Karina utilizes a premium fat burner to help burn stored fat, suppress appetite and cravings, and boost metabolism to burn more calories as you look to shred and lose unwanted fat for that desired physique.
Peter Cichonski Profile & Stats
The biography, life, and accomplishments of Peter Cichonski
Peter Cichonski is a Polish/French American International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder born on July 17, 1962. Cichonski competes in the Men’s Bodybuilding Open, Masters, and Grand Masters categories. In addition, he’s a chiropractor, and he has a multi-media contract with Generation Iron and Iron Man Magazine.
At 2021 Natural Olympia, Cichonski won a bronze medal in the Men’s Bodybuilding Grand Masters class.
Below is a complete breakdown of Peter Cichonski’s profile, stats, biography, training, and diet regimen.
Full Name: Peter Cichonski
Weight
Height
Date Of Birth
160 lbs
5’9″
7/17/1962
Division
Era
Nationality
Men’s Bodybuilding – Open, Masters, Grand Masters
2010
Polish/French American
Biography
On July 17, 1962, Peter Cichonski was born in Gardner, Massachusetts. He started weightlifting at the age of 15 after getting involved in baseball and soccer. Cichonski was hit in the face playing baseball his senior year of high school, which shifted his focus on weightlifting.
A couple of years later, at age 19, Chichonski entered his first bodybuilding show – 1981 AAU Mr Massachusetts and again in 1982. Although both competitions weren’t drug tested, Peter Cichonski knew he wanted to compete in a drug-free organization. Cichonski met a crossroads where he had to choose between staying natural or becoming enhanced. For Cichonski, the answer was simple. He was only interested in nutrition, exercise, and his health. Therefore, he vowed to be a lifetime natural bodybuilder.
Peter Cichonski sees natural bodybuilders as more than a sport. But as a lifetime of building and refining his physique. Moreover, he sees competition as an artist. And every time he competes, he’s displaying his art gallery.
Peter Cichonski has been competing for decades. He has attended more than 50 competitions and was inducted into the PNBA Hall of Fame in 2019. In addition, he’s a writer/contributor for Iron Man Magazine and a podcaster.
Competition History
Below is a complete breakdown of Peter Cichonski’s competition history.
2021 PNBA Natural Olympia Pro GM – 3rd
2021 Mr America Pro Masters – 3rd
2021 PNBA Team USA Pro Masters – 2nd
2021 PNBA Wolfpack Classic Pro GM – 2nd
2020 PNBA Natural Olympia Pro GM – 2nd
2020 PNBA Team USA Pro GM
Pro GM – 1st
Pro Open – 2nd
2020 PNBA Muscle Beach
Pro GM – 1st
Pro Open – 2nd
2019 PNBA Natural Olympia Pro GM – 1st
2019 PNBA Natural Universe Pro GM – 1st
2019 PNBA Muscle Beach Pro GM – 1st
2019 PNBA Team USA Pro GM – 1st
2019 PNBA World championships Greece
Pro Masters – 2nd
Pro Open – 5th
2018 PNBA Natural Olympia Pro GM – 2nd
2018 PNBA World Cup Pro GM – 1st
2018 PNBA Team USA Pro GM – 1st
2017 PNBA Natural Olympia Pro GM – 2nd
2017 PNBA Team USA Pro GM – 1st
2017 OCB Cape Cod Open – Champion
2015 – INBA Natural Olympia
Open – 3rd
GM – 3rd
2015 INBA Team USA
Open – 1st
GM – 1st
2015 OCB Cape Cod Open – 5th
2014 INBA Natural Olympia
Open – 3rd
GM – 1st
2014 INBA Team USA
Open – 2nd
GM – 1st
2014 OCB Cape Cod open – 4th
2013 OCB Cape Cod Open – 3rd
2013 UNBA USA Muscle Classic Open – 1st
2013 UNBA Natural Universe Open – 2nd
2013 ANBF Natural California Open – 1st
2013 IFPA Pro Masters World Challenge – 9th
2012 IFPA Pro Masters World Challenge – 8th
2012 OCB Bay State – 3rd
2010 OCB Spirit of America – 1st
2010 INBA So. California – 2nd
2003 Musclemania World Championships – 6th
2002 ANBC Jr Nationals
Open – 1st
Masters – 1st
2001 INBA Iron Gladiator – 2nd
2001 ANBC Sin City – 2nd
1990 ANBC Natural California – 5th
1990 ANBC Natural Nevada – 1st
1988 NPC Natural Massachusetts – 4th
1988 ANBC natural Massachusetts – 4th
1987 ANBC Natural Rhode Island – 1st
1987 ANBC Berkshire Classic – 1st
1987 ANBC Natural Massachusetts – 2nd
1986 ANBC Natural New England – 3rd
1986 AAU Constitution State – 2nd
1985 AAU Constitution State – 5th
1985 AAU Tri-State – 2nd
1982 AAU Mr. Massachusetts – Participant
1981 AAU Bay State – Participant
Peter Cichonski’s Training
Peter Cichonski focuses heavily on recovery and builds his program around that. Therefore, he does a four-day split, training one body part once a week. Below is how a typical workout schedule looks for Cichonski.
Tuesday: Chest and Back
*Note: Apply blood flow restriction bands on dips and tricep dumbbell kickback.
Thursday: Biceps, Triceps, and Abs
Close Grip Bench Press: 4 sets x 4-12 reps
Standing Bicep Curl: 4 sets x 4-12 reps
Dumbbell Hammer Curl (Concentration): 3 sets x 6-10 reps
Lying Skull Crusher: 3 sets x 6-10 reps
Standing Dumbbell Hammer Curl: 3 sets x 30 with 20-second rest in between
Tricep Kickback: 3 sets with 20-second rest in between.
Ab Crunch: 2 sets x 100 reps
Lying Elbow to Opposite Knee Bicycle Kick: 2 sets x 100 reps
Hanging Knee Raise: 2 x 100 reps
*Note: Apply blood flow restriction bands on standing dumbbell hammer curl and tricep kickback.
Saturday: Shoulders and Calves
Seated Shoulder Press: 6 sets x 3-20 reps
Dumbbell Lateral Raise: 3 sets x 6-12 reps
Lying Rear Dealt Raise: 3 sets x 6-12 reps
Seated Posterior Rotator Cuff: 3 sets x 10 reps
Seated Calf Raise: 3 sets x 30 reps
Standing Calf Raise: 3 sets x 8 reps
Standing Toe Raise (Tibialis Anterior): 3 sets x 30 reps
Sunday: Quads, Hamstrings, Glutes
Squat: 7 sets x 2-10 reps (30 reps w/300+ pounds included in the workout)
Slight Bent-knee Deadlift: 4 sets x 6-8 reps
Hip Thrust: 4 sets x 10 reps
Reverse Hamstring Curl: 3 sets x 8 reps
Leg Extension with Blood Flow Restriction Bands: 3 sets of 30 reps with a 20-second rest
Favorite Workout
Cichonski’s favorite exercise is the barbell squat since he believes it’s one of the best movements for your body. Below you can see a clip of Cichonski squatting.
https://www.instagram.com/tv/CbEn0AsgNX2/?utm_source=ig_web_copy_link
Peter Cichonski’s Nutrition
Peter Cichonski follows the same meal plan both in-season and off-season. Cichonski stated:
“I have developed a nutritional protocol that is essentially the same both in-season and off-season. I follow a nutritional template that includes a modified ketogenic plan with a carbohydrate backload and intermittent fasting.”
Meal Plan
Meal #1: 2:30 – 3pm: ketogenic meal
Meal #2: 8 – 8:30 pm: lean protein with low carbohydrates the night before a morning workout. A second ketogenic meal if I’m not working out the next day.
*Note: intermittent fast between 9 PM and 2:30 PM the following day
Cichonski said:
“When putting meals together I pick a protein source for each meal and pair it with either carbohydrate or fat but not both in the same meal.
For my ketogenic meals, I pick a fatty protein such as salmon, or pork and combine it with a fibrous vegetable such as Brussel sprouts, broccoli, or asparagus.
With a low fat protein such as chicken or turkey, I will pair it with a starchy carbohydrate such as rice or potatoes.
by doing so you can turn your body into a hybrid fuel burner. Since both fat and carbohydrates are primary sources of energy and the body takes precedent to burn carbohydrates since there is very little storage for them any fats added to the meal will likely be stored rather than used for energy.”
Supplements
Peter Cichonski takes supplements for muscle recovery, mind-muscle connection, gut health/immunity/inflammation, and mitochondrial efficiency. Cichonski says:
“Each cell in the human body requires 90 elements to function most efficiently (60 minerals and trace minerals, 16 vitamins, 12 essential amino acids, and 3 essential fatty acids). I supplement with the following in the morning, midday, and evening since they each contain 80+ of these 90 elements: Wheat Grass juice, Quinton, and greens first Pro.”
Muscle Recovery
Essential Amino Acids
Whey Protein
Proteolytic Enzymes (Serrapeptase)
Mind Muscle Connection
Exogenous Ketones
Ironman Magazine Pre-workout
Medium Chain Triglycerides
Gut Health/Immunity/Inflammation
Organic Ginger
Kombucha (Probiotics)
Digestive Enzymes
Ion Biome
Garlic Extract
Maitake Mushroom Extract
Quercetin
Turmeric
Essential Fatty Acids
Mitochondrial Efficiency
CoQ 10
Cetyl L-Carnitine
D-Ribose
Alpha-Lipoic Acid
Peter Cichonski’s Cardiac Rythm Cycle
Peter Cichonski is a firm supporter of natural light’s powerful effect on your cardiac rhythm cycle for optimal health. Cichonski declared:
“As a healthcare/Healthspan practitioner, I utilize circadian biology to maximize my body‘s ability to be programmed by natural wavelengths of light and energy. As food is consumed by the body so are wavelengths of light. Consuming natural light is akin to consuming natural food as the consumption of artificial light is equivalent to the consumption of artificially processed foods in the body.
I train outdoors with shorts and no shirt utilizing natural wavelengths of blue light to keep my body functioning at the right time, red light to maximize energy output from my mitochondria, and ultraviolet light to make vitamin D.
I regularly ground to the earth as well as use grounding products while sleeping and indoors to absorb negative ions to neutralize the buildup of lactic acid created from my workouts which maximize recovery.”
Personal Life
Peter Cichonski has been a healthcare practitioner for 30 years specializing in human biomechanics, active release technique, circadian biology, and chiropractor. He holds a doctorate and BS in human biology from the Southern California University of Health Sciences. Before joining the health field, Cichonski was a public accountant, holding a BA in accounting from Assumption University.
Peter Cichonski has been married for 29 years to his wife Jackie and has a daughter and son – Lindsey(27) and Garett (23).
In addition to competing in natural bodybuilding, Cichonski has competed in freestyle skateboarding, freestyle skiing, and mountain bike racing.
The Cichonski’s loves spending weekends walking the beaches of San Diego and spending summers on the shores of Cape Cod, MA, where they reside parts of the season.
Valeria Orsini Profile & Stats
The biography, life, and accomplishments of Valeria Orsini
Valeria Orsini is a fitness model and social media influencer with a toned and sculpted physique from years of work. A top model, she uses her platform to inspire others to see the change they want most.
Below is a complete breakdown of Valeria Orsini’s profile, stats, biography, training and diet regimens.
Full Name: Valeria Orsini
Weight
Height
Date Of Birth
Under 115 lbs.
5’3”
1/19/1990
Profession
Era
Nationality
Fitness Model, Social Media Influencer
2010
American
Biography
Valeria Orsini was born in Atlanta but moved to Miami when she was very young. She was always into fitness even as a young child and was always engaged with fitness related sports and activities. Once she found weightlifting, this took her routines to new heights and she would train multiple times a day. She loved how her physique started to change and she couldn’t stop.
Using social media as her platform, she began uploading workout videos in efforts to help others start to reach their goals. On top of this was diet and lifestyle advice to round out a great platform. While she found success as an online fitness coach, she did transition into the modeling industry. What started with swimwear and lingerie then turned to fitness.
Now with a number of brands under her belt, she is a top model with tons of exposure. She continues to use her platform to inspire others and post videos to help others see their physique goals unfold.
Training
When it comes to Valeria and her training, she does tailor workouts depending on her goals and what she is trying to achieve. Usually, she works out 5 days per week and enjoys more than just lifting, always trying to diversify her workouts. For strength training, typically this is around 3-4 times a week to maintain her physique.
Lower Body Workout
Warm-Up
Workout
Leg Press: 3 sets, 15 reps
Hack Squat: 3 sets, 15 reps
One Leg Pushdowns: 3 sets, 10 reps each leg
Elevate Squat Pulses: 3 sets, 20 reps
Barbell Lunges: 3 sets, 10 reps
Barbell RDL: 3 sets, 15 reps each leg
Cable Glute Kickbacks: 3 sets, 15 reps each leg
DB In and Outs: 3 sets, 20 reps
Hanging Leg Raises: 3 sets, 20 reps
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Nutrition
Like all bodybuilders and fitness models, Valeria is incredibly conscious of what she puts into her body. Eating whole foods and watching her portions is key in her keeping up with a healthy diet. Her meals consist of things like chicken, fish, and other lean meats, oats and complex carbs, and a variety of greens and other vegetables.
Supplementation
While Valeria uses her own choice of supplements to improve training and performance, knowing which supplements can work for you and your bodybuilding goals can offer the best results possible. Valeria utilizes a premium fat burner to help burn stored fat, suppress appetite and cravings, and boost metabolism to burn more calories all in efforts to see those weight loss and fat loss goals become reality.
Adrienne Koleszar Profile & Stats
The biography, life, and accomplishments of Adrienne Koleszar
Image via Instagram @adrienne_koleszar
Adrienne Koleszar is a German fitness model, senior police commissioner, and former bikini competitor. Shortly after sharing her transformation photos online, she became a social media sensation, and people began looking up to her for fitness advice and motivation.
Koleszar is one of the most-popular German female fitness internet celebrities and is also known as ‘Germany’s most beautiful police officer.’ She has the travel bug, and her posts on social media deliver a unique combination of fitness and wanderlust.
Below is a complete breakdown of Adrienne Koleszar’s profile, stats, biography, training, and diet regimens.
Full Name: Adrienne Koleszar
Weight
Height
Date Of Birth
135-145 lbs
5’8″
9/5/1980
Profession
Era
Nationality
Senior Police Commissioner, Bikini Competitor, and Fitness Model
2010
German
Image via Instagram @adrienne_koleszar
Biography
Born on May 9, 1984, in Jewel Box, Dresden, East Germany, Adrienne Koleszar started working out at the age of 14. Interestingly, her parents signed her first gym contract for her.
Koleszar began training with the goal of reducing fat around her legs and glutes. She restricted her workouts to exercises that targeted the muscles groups. However, she soon realized her spot-reduction techniques weren’t working, and she wasn’t making any progress.
After years of unfruitful hard work, Adrienne Koleszar understood that she needed to make amends to her training and diet program to see the needle budge in the right direction.
Motivated to transform her physique, Koleszar made the necessary adjustments. According to the German fitness influencer, her diet program was her biggest problem.
Notably, Adrienne may have started training as early as 14, but she admits that she only got it right in her late twenties.
After sticking to her new training and diet regimen for a few months, Adrienne Koleszar started noticing positive changes in her physique.
Image via Instagram @adrienne_koleszar
Taking Social Media by Storm
Koleszar was juggling her police work while working on her physique. Nonetheless, she began uploading her body transformation updates and lifestyle photos on Instagram. It wasn’t long before her photos began gaining traction.
“Being a police officer is more than wearing a uniform, publishing funny videos in police cars or posing with guns. I’m on active duty – which means I work in shifts, full time – no excuses,” said Koleszar while discussing managing her police job with her social media accounts. “I can’t just do whatever I want. I have to bear responsibility for all of my actions. The most important thing for me is to be doing a good and honest job, always looking forward and helping people no matter what happens. Be careful with prejudices, social media isn’t real life!”
As a police officer, Adrienne Koleszar is committed to addressing domestic violence cases, public brawls, and road accidents in the city of Dresden.
Right after her 30th birthday, a tumor was found in her right chest. It was benign but large and initially very painful. She fought the tumor and returned to her normal life within a year.
Unlike other fitness social media celebrities, Adrienne Koleszar was a late bloomer on Instagram as she shot to fame at 31. However, she has earned herself a loyal following.
Koleszar is an example that it is never too late to start your physique transformation journey or experiment with something new.
“The best time to plant a tree was 20 years ago. The second best time is now” — popular Chinese proverb.
Koleszar has been under fire from her superiors in police in the past for posting indecent photos on social media. Following directives, she has reduced her social media activity but has stuck to her police job and lifestyle.
Image via Instagram @adrienne_koleszar
Accomplishments
2014 Int. Newcomer Cup Butzbach, Win and Overall Champion
2014 Int. Niedersachsencup Salzgitter, Win and Overall Champion
2014 German Championships Bochum German, Vice-Champion
Image via Instagram @adrienne_koleszar
Training
Adrienne Koleszar is one of the hardest workers in the gym. She trains seven days a week and does not take any days off unless she is ill or busy with police duty. Additionally, she cycles for 40 minutes every day.
As per Koleszar, legs are her weakest muscle group, so she trains them twice a week. After years of hard work and consistency, she turned her lower body into a strength. The German bikini competitor also revealed that hip-thrust is her favorite booty-building exercise.
“Only illness or force majeure could keep me away from the gym.” — Adrienne Koleszar
Image via Instagram @adrienne_koleszar
Nutrition
After wasting years due to an inefficient diet program, Koleszar understands the importance of a personalized and balanced nutrition program in an effective transformation program.
She follows a strict nutrient-dense macronutrient-focused diet to meet her daily calorie goals. Adrienne Koleszar promotes eating potato instead of rice and eats a high-carb diet.
The German eats 2,500 calories every day to sustain herself while out enforcing the law and training in the gym. Interestingly, the average bikini girl eats anywhere between 1,500-2,000 calories every day.
Her favorite dish is the porridge of proteins, which includes egg whites and oatmeal. “This kind of power helps me keep the body toned,” explains Adrienne.
Supplements
Adrienne Koleszar uses the following supplements to maintain her physique:
Iain Valliere Workout & Diet Program To Dominate The Stage
Get in the best shape of your life with the Iain Valliere transformation program.
Iain Valliere is a Canadian pro bodybuilder and internet fitness celebrity. He started his bodybuilding career in 2010 and has been steadily climbing the ranks in the pro circuit over the last few years.
Valliere is currently one of the strongest bodybuilders in the competitive circuit and is known to deadlift ginormous amounts of weights leading up to contests. He is also one of the most transparent athletes and regularly shares his opinions, training, and nutrition tips with his followers.
Related: Iain Valliere Deadlifts 675lb Five Times Ahead Of 2021 Arnold Classic
Iain Valliere Stats
Name: Iain Valliere
Height: 5’10”
Weight: 260 pounds
Birthdate: November 27, 1990
Birthplace: Canada
In his younger years, Valliere was stronger and faster than most kids his age. He ran track and field in high school and excelled at it. Interestingly, Iain participated in football but dropped out soon as he was not interested in team sports. The Canadian bodybuilder prefers sports where he is in total control and doesn’t have to rely on anyone else.
“I was always someone who was into the individuality of what work I put in, and what results I got out of it. I’m not depending on the success of other people. It was completely what I put in.” — Iain Valliere
Iain Valliere is passionate about helping other bodybuilders and regularly shares training tips and advice on his Instagram page. In fact, he introduced his brother-in-law, Chris Bumstead — now 3X Classic Physique Olympia champion — to competitive bodybuilding. CBum credits his success to Valliere and recognizes him as one of his biggest idols and influences.
Valliere won his Pro card in 2014 at the Amateur Olympia. 2015 Toronto Pro Supershow was his first pro show, where he placed a respectable fifth. He qualified for his first Mr. Olympia contest in 2018 by winning the Big Man Weekend Pro show.
Iain was dealt a disappointment in 2019 when he could not qualify for the Olympia. However, he bounced back strongly by punching his ticket to the 2020 Olympia after conquering the 2020 New York Pro contest. He qualified for the 2021 Olympia by winning the Tampa Pro.
*Note: As per the Olympia Qualification System (OQS), winners of each division in a pro bodybuilding show earn a direct qualification for the Olympia.
A Career Altering Injury
Valliere faced a major setback in 2012 after he broke his arm while arm wrestling the legendary Devon Larratt at a local competition in Ottawa. As per the Canadian bodybuilder, the moment his bones popped, it sounded like a gunshot or explosion.
Iain was later informed at a local hospital that he had incurred a spiral fracture — it happens when one of your bones is broken with a twisting motion.
When long bones are broken at an angle, they often separate into two parts that do not align and have rough, uneven edges. This fracture can make it difficult to put the bone back together. However, six weeks after undergoing surgery to repair his arm, Iain was back training in the gym. His arm size was back to normal after 12 weeks of hard work.
Check Out: Iain Valliere and Chris Bumstead Do Epic Leg Day Training
Iain Valliere Competition History
2015 Toronto Pro Supershow, IFBB Men’s Bodybuilding — 5th place
2016 Toronto Pro Supershow, IFBB Men’s Bodybuilding — 7th place
2016 Vancouver Pro, IFBB Men’s Bodybuilding — 9th place
2018 Indy Pro — 4th place
2018 Vancouver Pro — 4th place
2018 Big Man Weekend Pro Men’s Bodybuilding — 1st place
2018 Olympia — 14th place
2019 Toronto pro Men’s Bodybuilding — 2nd place
2019 Vancouver Pro Men’s Bodybuilding — 4th place
2019 Portugal Pro Bodybuilding — 3rd place
2019 Tampa Pro Men’s Bodybuilding — 3rd place
2020 Tampa Pro Men’s Bodybuilding — 2nd place
2020 New York Pro Men’s Bodybuilding — 1st place
2020 Mr. Olympia — 7th place
2021 Tampa Pro — 1st place
Texas Pro 2021 — 1st place
2021 Arnold Classic Ohio — 2nd place
2021 Mr. Olympia — 7th place
Valliere has competed in 18 IFBB Pro League shows until Mar. 2022, winning four. Valliere has competed in three Mr. Olympia contests, the seventh place being his highest ranking.
However, one should not dismiss Valliere after a glance at his Olympia finishes. He has been improving his physique and bringing a better package to the stage every year.
His most recent pro title win came in 2021 at the Texas Pro. Additionally, Valliere took a second-place finish behind Nick Walker at the 2021 Arnold Classic USA — the second-biggest bodybuilding show after the prestigious Mr. O.
Check Out: Iain Valliere: There Are Only Two Ways To Beat Big Ramy At Mr. Olympia
Iain Valliere Diet Program
Valliere likes to keep his diet simple and easy to follow. He eats the same foods all year-round, avoiding any friction in meal prep. The Canadian bodybuilder switches between a cutting and bulking diet depending on if he’s prepping for a show.
Iain reduced his carb and fat consumption while keeping the protein up while preparing for a show. On the other hand, he ramps up his carb and fat intake significantly during his off-season. He has previously revealed that he spends anywhere between $250-300 per week on his groceries.
Meal 1
200 grams egg whites
2 whole eggs
100 grams oats w/ 30 grams whey isolate powder
Meal 2
200 grams sweet potato
300 grams chicken breast
Meal 3 (postworkout)
100 grams Jasmine rice
400 grams white fish
Meal 4
100 grams Jasmine rice
400 grams white fish
Meal 5
200 grams potato
200 grams salmon
Meal 6 (no-carb meal)
200 grams egg whites
2 whole eggs
100 grams beef
30 grams walnuts
Total Macronutrient Value: 3,697 calories, 412-gram protein, 81-gram fats, and 327-gram carbs.
Iain Valliere Training Program
Iain Valliere is a beast in the gym. He throws around big-boy weights like it’s no one’s business. He follows a high-volume training approach and is known to perform up to 10 exercises in a workout to ensure he is training the target muscle from all angles.
Valliere is a proponent of progressive overloading and is constantly finding ways to challenge his muscles.
Iain Valliere’s Training Split
Day 1: Chest / Triceps
Day 2: Back / Biceps
Day 3: Quads
Day 4: Shoulders
Day 5: Arms
Day 6: Hamstrings
Day 7: Rest Day
Iain uses a six-day training split, where he trains his arms and legs twice a week. He uses a high-volume and high-intensity training regimen to get the best bang for his buck.
Valliere follows the same strategy for all his workouts — he performs a couple of all-out working sets to failure for each exercise. He uses relatively heavier weights in the first set and performs 8-10 reps of an exercise. The final set is a back-off set in the 12-15 rep range.
Additionally, he employs different advanced training techniques in each set like forced reps, rest-pause sets, and drop sets to make sure he isn’t leaving gains on the table.
“The top set is usually 8-10 reps, then we do a back-off set and throw in high-intensity techniques like forced reps or drop sets as needed.”
Related: This is How Your Training Should Change as You Get Advanced
Iain Valliere Workout Plan
Here is what Valliere’s training program looks like:
Day 1: Chest and Triceps
30-degree incline Smith machine press: 2 sets of 8-15 reps
Hammer strength incline press: 2 sets of 8-15 reps
Incline machine fly: 2 sets of 8-15 reps
Flat DB press: 2 sets of 8-15 reps
Flat cable fly/press: 2 sets of 8-15 reps
V-bar dips (forward-leaning torso): 2 sets of 8-15 reps
Cable pushdowns (dual handles): 2 sets of 8-15 reps
One-arm cable overhead extension (high pulley): 2 sets of 8-15 reps
Cable pushdown (pronated grip): 2 sets of 8-15 reps
The Smith machine is one of Iain’s favorite training equipment. He utilizes it in most of his push training sessions. Valliere performs two to three forced reps with the help of his training partner after reaching muscle failure on the 30-degree incline Smith machine press.
Iain performs two to three forced reps on the first set of incline machine fly. He follows it up with a double drop set on the second set.
“I love the smith press. It’s always the staple in my chest training. I just find it’s a little easier to keep that stability in the line that you want vs the barbell press.”
Day 2: Back / Biceps
Cable pullover (straight bar): 2 sets of 8-20 reps
Hammer strength low row: 2 sets of 8-20 reps
Machine chest supported row: 2 sets of 8-20 reps
Seated cable row (dual-handle): 2 sets of 8-20 reps
Lat pulldown (medium / neutral grip): 2 sets of 8-20 reps
Assisted pull up machine (wide/overhand grip): 2 sets of 8-20 reps
Standing cable curl (dual handle / supinated grip): 2 sets of 8-20 reps
Standing alternating DB curl (hammer grip): 2 sets of 8-20 reps
One-arm preacher DB curl (supinated grip): 2 sets of 8-20 reps
Standing barbell curl (reverse grip): 2 sets of 8-20 reps
Valliere starts his back workout with cable pullovers to pre-exhaust his lats. At the end of his back workout, Iain performs three to four biceps exercises to annihilate his guns.
On exercises two, three, and five, the Canadian pro bodybuilder performs the first set to failure. On the final set, he uses a weight that makes him hit failure between 10-12 reps. He then performs four mini-sets of four reps with 15 seconds of rest between them.
“[The cable pullover] gives you that full range of motion with a full stretch and a full contraction. I found this exercise made a huge difference in my lats from my front shots.”
Day 3: Quads
One-leg machine leg extension: 2 sets of 10-20 reps
Machine hack squat: 2 sets of 8-15 reps
Horizontal leg press: 2 sets of 8-15 reps
Pendulum horizontal leg press: 2 sets of 8-15 reps
Hip adduction machine: 2 sets of 8-15 reps
Not that he has to, but Iain Valliere trains his quads on their own separate training day. He believes he gets better results training his hams and quads separately as he can give more attention to each muscle group.
Day 4: Shoulders
Smith machine overhead press: 2 sets of 8-15 reps
Standing DB lateral raise: 2 sets of 10-20 reps
Cable rear delt fly: 2 sets of 10-20 reps
Machine overhead press: 2 sets of 8-15 reps
Machine lateral raise: 2 sets of 10-20 reps
30-degree incline cable fly: 2 sets of 10-20 reps
Hammer strength incline press: 2 sets of 10-20 reps
Valliere hits his deltoids from different angles to ensure the overall development of the three delt heads. He uses advanced training principles like dropsets, forced reps, supersets with every set for maximal muscle fiber activation and recruitment.
Day 5: Arms
Cable rope pushdown: 2 sets of 8-15 reps
Bench press (shoulder-width grip): 2 sets of 8-15 reps
Machine overhead triceps extension: 2 sets of 8-15 reps
Standing cable curl (dual handles / supinated grip): 2 sets of 8-15 reps
Standing alternating DB curl (hammer grip): 2 sets of 8-15 reps
Preacher cable curl (supinated grip): 2 sets of 8-15 reps
Although this is Iain’s third arm session of the week, day five is when he steps on the gas. He performs a double drop set on the cable rope pushdown to kick off his workout.
“Stopping 2-3 inches off your chest [on the close-grip bench press] will work your triceps harder and take the stress off your shoulders.”
Day 6: Hamstrings
Lying leg curl: 2 sets of 8-15 reps
Seated leg curl: 2 sets of 8-15 reps
Kneeling leg curl: 2 sets of 8-15 reps
Conventional deadlift: 2 sets of 6-12 reps
One-arm cable pulldown’ 2 sets of 8-15 reps
Cable pulldown (supinated grip): 2 sets of 8-15 reps
45 degree back extensions: 2 sets of 8-15 reps
Since the hamstrings are a posterior muscle group, it is harder to establish a mind-muscle connection while training them than the quads. Iain Valliere recommends training your hamstrings on a separate day if they are lagging.
Day 7: Rest Day
Iain takes one day off the week to allow his muscles time to recuperate from his high-intensity and high-volume workouts.
Before you go, check out:
The Rock’s Trusted Transformation Diet & Workout Program Will Get You Shredded AF
Larry Wheels Transformation Program To Become The Strongest Version of Yourself
Terry Crews Workout & Diet Program
Wrapping Up
Iain Valliere shows us that a person can build an incredible physique without overcomplicating their diet and training. He has had an impactful past couple of years, and we can’t wait to see him back on stage in 2022.
We hope you find this training and diet program useful and it helps you achieve your dream physique. Looking forward to seeing your transformation pictures. Best of luck!
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