Tag: Athlete Profiles
Oksana Rykova Profile & Stats
The biography, life, and accomplishments of Oksana Rykova
Photo via @oksana-rykova Instagram
Oksana Rykova is a fitness model and Internet star known for her incredibly toned and sculpted physique. A large following on social media gives her an outlet to promote herself and share advice to her followers.
Below is a complete breakdown of Oksana Rykova’s profile, stats, biography, training and diet regimens.
Full Name: Oksana Rykova
Weight
Height
Date Of Birth
125-135 lbs.
5’10”
05/13/1998
Profession
Era
Nationality
Fitness Model, Entrepreneur
2010
Canadian
Photo via @oksana-rykova Instagram
Biography
Oksana Rykova’s life is very much kept private, especially her early years. Her modeling career and social media fame occurred after she began to post photos online. From this, people would reach out for advice on how they too could get a physique like her. What Oksana did was take advantage of this, in a positive way, and with a desire to help others and her knowledge of health and fitness, she began drawing up plans and sharing her advice with them.
With a large following on social media, Oksana is able to live out her dream and stay healthy while continuing to sculpt and tone her amazing physique. She does all this while continuing to share her knowledge with others.
Training
Oksana is one to constantly change up her routines to avoid boredom, as well as create muscle confusion. By doing so, she always sees progress and never plateaus. Working with around a 5-6 day training plan, she will diversify her workouts and give herself a solid routine to stick to year round.
Photo via @oksana-rykova Instagram
Nutrition
For someone like Oksana, her diet is absolutely imperative. Sticking to only the healthiest and most nutritious foods, she will prioritize those macronutrients including protein, carbs, and fats to give herself the best chance at seeing real results. She does have a cheat meal once in a while, but she finds that eating more clean limits how much she wants to snack on junk.
Supplementation
While Oksana uses her own supplements of choice, it is important to know which supplements out there can benefit you as you look to tone and shred like Oksana herself. A fat burner is the perfect product to use for this will work to burn stored fat, suppress your appetite and cravings, and kickstart your metabolism to burn more calories. A quality fat burner on your shelf will allow those gains to appear in no time.
Kayla Rowling Profile & Stats
The biography, life, and accomplishments of Kayla Rowling
Kayla Rowling is an American professional International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Bikini Divas athlete born on May 6, 1993. Rowling is a 2x Natural Olympia champ, including 2021 Natural Olympia.
Kayla Rowling has also signed a multi-media contract with Generation Iron, Iron Man Magazine, and the INBA PNBA.
Below is a complete breakdown of Kayla Rowling’s profile, stats, biography, training, and diet regimen.
Full Name: Kayla Rowling
Weight
Height
Date Of Birth
135 lbs
5’2″
05/06/93
Division
Era
Nationality
Bikini Divas, Evening Gown
2010
American
Biography
On May 6, 1993, Kayla Rowling was born in Alton, IL. Kayla Rowling has a background in dance and gymnastics, and she was a college cheerleader at Northern Illinois University. She also competed in a few pageants. Her acrobatic experience helped merge her way to competing in natural bodybuilding.
When she was 25 years old, she spectated a bodybuilding competition and fell in love with the sport. Her coach, Anthony Badejo, is her most significant influence as a natural athlete.
Rowling stated that she loves bodybuilding because:
“There is so much in the world that we can’t control, but what we can control is ourselves. I believe bodybuilding gives you the opportunity to practice how to use self-control and build discipline so you can apply it to other areas of your life.
If you master yourself, then you can master anything. This is only one of the many reasons why I love it!”
Competition History
Below is Kayla Rowlings’s complete competition history.
2021 Natural Olympia Bikini Divas – 1st
2021 Pro Chicago AM – 1st
2021 Team USA – 3rd
2020 Natural Olympia Bikini Divas – 1st
2020 Pro Chicago North American – 2nd
2020 Minnesota Mayhem – 5th
2019 Natural Olympia – 15th
2019 Chicago North American Novice and Bikini Division – 1st
2019 Chicago North American – 1st
Kayla Rowling’s Training
Kayla Rowling works out twice a day. She does fasted-cardio in the morning (time varies), and five hours or more later, she’ll weight train. Rowling follows a 6-day split routine, isolating each muscle group into different days, and has one rest day a week. And her reps and sets will vary depending on her goals. Rowling stated, “My weight fluctuates a lot.”
https://www.instagram.com/p/Cbc_5Bcu-2W/?utm_source=ig_web_copy_link
In the Instagram clip above, she’s performing various dumbbell chest exercises, including incline dumbbell bench press and incline dumbbell fly.
What Are Kayla Rowling’s Favorite Exercises?
When it comes to her favorite exercises, she stated:
“I don’t have a favorite. I love them all.”
Nutrition
Regarding nutrition, Kayla Rowling said:
“My intake in and off-season is a blanched diet which consists of protein, fiber, and carbs in every meal, six meals a day, every three hours, based on my goals.”
Supplements
These are the supplements that she takes below.
Personal Life
When it’s the fall or winter, Kayla Rowling loves to read, especially books written by Robert Greene and books about stoic philosophy or spirituality. Rowling also likes drinking hot black coffee. If it’s spring or summer, you might find her rollerblading outside or at the beach in a bikini tanning, and working out – she enjoys working out outside!
Simeon Panda Profile & Stats
The biography, life, and accomplishments of Simeon Panda
Photo via @simeonpanda Instagram
Simeon Panda is a bodybuilder and fitness model who knows all about health and fitness, and his physique is further proof. With a dedicated work ethic and hardworking attitude, Simeon has amassed a massive following on social media where he promotes himself and his health and fitness advice for those seeking it.
Below is a complete breakdown of Simeon Panda’s profile, stats, biography, training, and diet regimens.
Full Name: Simeon Panda
Weight
Height
Date Of Birth
225-235 lbs.
6’1’’
05/28/1986
Profession
Era
Nationality
Bodybuilder, Fitness Model
2010
British
Photo via @simeonpanda Instagram
Biography
Simeon Panda’s journey all started in London, England. Active as a kid, he struggled with being too skinny at times and sought to make a change to a more muscular physique. As he got older, he bounced from job to job, holding a host of positions as he navigated through life in attempts to find his niche.
When he fell in love with training, he realized he could make a career out of it and used his love of working out to not only better himself, but the lives of those around him. What started as blog posts has since grown into a full blown website full of apparel, training tips, and lifting guides so others can be as jacked as he is.
Now a bodybuilder, fitness coach, and entrepreneur, he has amassed a social media following of nearly 8 million subscribers and has since made the move to Los Angeles to pursue acting. With warm weather, close proximity to everything so he can operate a more efficient business, and being in the entertainment hub of America, Panda continues to better himself as well as others in his pursuit for optimal health and fitness.
Training
Simeon works with many routines to continue to craft his shredded physique. Whether it be free weights, machines, or more circuit style workouts, Simeon is able to challenge his muscles and give them a real burn for the most effective growth possible.
What you will find from Simeon are typically workouts that do include heavy lifts to build larger muscle, however, for something like a fat burning circuit, more intense movements like high knees, mountain climbers, burpees, and plank rolls, are never out of the question.
Photo via @simeonpanda Instagram
Nutrition
Like all bodybuilders and fitness models, Simeon puts a real emphasis on his diet. Eating only the best foods possible, what you will find with Simeon is a great balance of macronutrients and those whole foods sure to fire you up to see the best gains possible.
Foods like chicken, tuna, salmon, and other lean meats make up his protein intake. For carbs, you will see oats, whole grain rice, and sweet potato, among other healthy carb sources. To round it out with fats, foods like avocados and those fish sources provide omega-3’s and a healthy source of fats for the best gains possible.
Supplementation
While Simeon uses his own supplements of choice to power his workouts, as well as growth and recovery, there are some staple products on a bodybuilder’s shelf. A protein powder is perfect for seeing gains and will work to pump you with vital protein to aid in things like muscle growth, recovery, and even weight loss.
A pre-workout supplement will provide for serious energy and muscle pumps so you can take full advantage of every workout without suffering from unwanted fatigue. A shredded aesthetic does not come easy and fat burners can be game changers for they will kickstart your metabolism, suppress your appetite, and allow for the more calorie burn to give you the best benefits possible.
William Long Profile & Stats
The biography, life, and accomplishments of William Long
William Long is a half-Caucasian half-Korean International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder born on April 24, 1987. William Long is known as “The OG” after becoming the first PNBA Men’s Physique Natural Olympia Champion. He’s the reigning 3x champ and an INBA PNBA Hall of Fame Inductee.
William Long was also the first natural athlete to sign a multi-media contract with the INBA PNBA, Generation Iron, and Iron Man Magazine.
Below is a complete breakdown of William Long’s profile, stats, biography, training, and diet regime.
Full Name: William Long
Weight
Height
Date Of Birth
165 lbs (in-season), 180-190 lbs (off-season)
5’8″
04/24/1987
Division
Era
Nationality
Men’s Physique
2010
Half-Caucasian, Half-Korean
Biography
William Long was born in Fort Polk, Louisiana, on April 24, 1987. Although, he moved a lot being an army brat growing up. He credits Virginia for being the state he grew up in. However, he’s been residing in California since 2009.
William Long attended West Virginia University and initially majored in pre-veterinary medicine until he realized his true passion lay in health and fitness. Long then switched his major to Human Nutritional Sciences. He also holds a criminal justice associate’s degree and is a certified personal trainer through American Council on Exercise (ACE).
William Long is the number one ranked Men’s Physique competitor worldwide. He dominates this division and has won 3 gold medals at Natural Olympia, never placing below second in the six Natural Olympia shows he’s competed in.
Competition History
2021 PNBA/INBA Natural Olympia: 1st Place Pro Men’s Physique
2021 PNBA/INBA Mr. and Ms. USA: 3rd Place Pro Men’s Physique
2019 PNBA/INBA Natural Olympia: 2nd Place Pro Men’s Physique
2019 PNBA/INBA World Cup: 1st Place Pro Men’s Physique
2019 PNBA/INBA Battle Against Cancer: 1st Place Pro Men’s Physique
2017 PNBA/INBA Natural Olympia: 1st Place Pro Men’s Physique
2017 PNBA/INBA Night of the Natural Champions: 2nd Place Pro Men’s Physique
2016 PNBA/INBA Natural Olympia: 2nd Place Pro Men’s Physique
2016 PNBA/INBA Team USA: 1st Place Pro Men’s Physique
2015 PNBA/INBA Natural Olympia: 2nd Place Pro Men’s Physique
2015 PNBA/INBA Team USA: 3rd Place Pro Men’s Physique
2013 NPC Team USA: (no placement)
2012 PNBA/INBA Natural Olympia: 1st Place Pro Men’s Physique
2012 NPC Los Angeles Grand Prix: 1st Place Open Men’s Physique Class B
2012 NPC Los Angeles Championship: 3rd Place Open Men’s Physique Class B
2012 INBA Iron Gladiator:
1st Place Novice Men’s Bodybuilding
3rd Place Men’s Open
2011 INBA Mr. & Ms. Los Angeles:
1st Place Novice Men’s Bodybuilding
3rd Place Men’s Open Bodybuilding
2011 INBA Iron Gladiator: 1st Place Novice Men’s Bodybuilding
William Long’s Workout Plan
William Long said there’s nothing special about his workout plan and stated, “I go to the gym and bust my ass.” He’s tried various protocols and has found that consistency is the most important.
Currently, Long does a typical “bro split,” training a separate muscle group once per week, five days a week, with two rest days. And he limits cardio. Instead, he likes to focus on his step count to preserve muscle and help with recovery.
William Long trains from home and consistently does basic compound movements such as barbell bench press, barbell row, barbell squat, and barbell overhead press with heavy weight and high intensity.
Below is what a typical workout looks like for William Long.
Day 1 – Legs
Leg Extension Superset Leg Curl: 5 sets x 15, 12 10, 8, 6 reps
Smith Machine Squat/Barbell Squat: 5 sets x 15, 12, 10, 10, 8 reps
Leg Press (5th Set Triple Drop Set): 4 sets x 15, 12, 12, 10, 10 reps
Stiff-leg Barbell/Dumbbell Deadlift: 5 sets x 15, 12, 12, 10, 10 reps
Walking Dumbbell Lunge: 3 sets x 20 reps
Day 2 – Chest and Triceps
Incline/Flat Barbell/Dumbbell Bench Press: 6 sets x 15, 12, 10 10, 8, 8 reps
Single-arm Hammer Strength/Dumbbell Incline/Flat Chest Press: 3 sets x 10 reps
Cable Chest Fly Superset Cable Chest Press: 4 sets x 10 reps/ 4 sets x 15 reps
Seated Overhead Dumbbell Extension: 3 sets x 12, 10, 10 reps
Cable Pushdown (Rope Attachment): 5 sets x 15, 15, 12, 12, 12 reps
Day 3 – Back and Biceps
Wide Grip Lat Pull-down: 4 sets x 15, 12, 12, 10 reps
Underhand Grip Pull-down: 4 sets x 12, 12, 10, 10 reps
Bent-over Barbell Row: 4 sets x 12, 10, 10, 8 reps
One-arm Dumbbell Row: 3 sets x 12, 10, 10 reps
Barbell Deadlift/Rack Pull: 4 sets x 10, 10, 8, 6 reps
Overhead Lat Pull-down/Dumbbell Pullover: 5 sets x 12-15 reps/4 sets x 12, 12, 10, 10 reps
Barbell 21’s: 3 sets x 21 reps
Dumbbell Hammer Curl: 3 sets x 10-12 reps
Day 4 – Shoulders
Seated Dumbbell Shoulder Press: 5 sets of 15, 12, 12, 10, 10 reps
Standing Dumbbell Lateral Raise: 5 sets of 15, 12, 12, 10, 10 reps
Bent-over Dumbbell Rear Raise: 5 sets of 15, 12, 12, 10, 10 reps
Barbell Upright Row: 4 sets of 10 reps
Seated Arnold Press Drop Set (Whole Rack): 1 set x 6 reps
Day 5 – Chest and Back
Flat Dumbbell/Machine Chest Press Superset Pull-up/Lat Pulldown: 4 sets x 15, 12, 10, 10 reps
Incline Dumbbell Fly Superset Machine Row: 4 sets x 15, 12, 10, 10 reps
Dips: 3 sets x failure
Dumbbell Pullover: 3 sets x 10-12 reps
Decline Pushup Superset Pushup Superset Knee Pushup: 1 set x failure
*Note: Rest one minute or less between sets.
What Are William Long’s Favorite Exercises?
William Long stated his favorite exercises below.
“Deadlifts are without a doubt my favorite exercise. There’s nothing like pulling heavy weight off the ground. Deadlifts engage the entire body and give you a greater boost in testosterone and growth hormone than any other exercise, in my opinion.
Barbell rows are a close second. Again, pulling heavy weight. Heavy rows have developed my back width and density more than anything else.
Pullover Press is an old school compound exercise I attribute most to the development of my triceps. It’s a total upper body movement that is a combination of a pullover and close grip bench press. It really opens you up.”
Nutrition
Below is a written statement of William Long detailing his nutrition.
“As far as my diet goes, it’s pretty basic. I try to incorporate the most nutrient-dense foods possible within my calorie allotment and macronutrient breakdown. Whether it’s pre-contest or off-season, I eat the same meals. The only difference is quantity.
When I diet down for competition all I do is gradually reduce what I have already been eating. My macronutrient breakdown is normally 1-1.15g protein/lb bodyweight, 20-25% of my calories from fats, and the remainder of my calories filled by carbs.
Some unique foods I like to incorporate are kimchi and sesame oil. What I believe helped improve my physique the most was paying attention to my electrolytes balance. I included more potassium-rich foods like spinach, bananas, and potatoes.
I also measured my salt. I have never felt better during a prep. Everything is weighed and measured so everything can be controlled and easily manipulated.”
Meal Plan
Below is what a typical day of eating looks like for William Long.
Upon Waking: Drink at least 20 oz cold water.
Meal #1: Fish oil, 1 serving fiber, 1 serving greens formula, 1 serving whey, 140 g blueberries (fresh or frozen; wild preferred), 2 bananas, 3 whole eggs, 1 cup (8 oz) unsweetened coconut milk, 75 g spinach (raw weight), ¼ tsp pink sea salt
Meal #2: 6 oz (cooked weight) 96/4 beef, 75 g spinach (raw weight), 2 cups Jasmine white rice (cooked measure), ¼ tsp pink sea salt, Sriracha (any low-calorie condiment under 15 cal.)
Pre-Workout (within 30 min of): 1 serving whey, 1 serving pre-workout, 1 banana
Post Workout (immediately afterward): 1 serving whey 1 banana
Meal #3: Fish oil, 6 oz (cooked weight) 96/4 beef, 75 g spinach (raw weight), 2 cups Jasmine white rice (cooked measure), 1 tbs toasted sesame oil, ¼ tsp pink sea salt, Sriracha (any low-calorie condiment under 15 cal.)
Before Bed: Drink at least 20 oz water 1 serving of ZMA.
Supplements
Below are the supplements William Long takes.
Personal Life
William Long is an active serving member of the United States Air Force as part of the security force (military law enforcement). In addition, Long is a certified personal trainer and contest prep coach. He’s been married since 2016 and has a one-year-old son, Owen.
William Long enjoys tasting new food and loves going to the cinema. He’s also a fan of Bourbon.
Hunter Labrada Profile & Stats
Photo via @hunterlabrada Instagram
The biography, life, and accomplishments of Hunter Labrada
Hunter Labrada is a bodybuilder and son of bodybuilding legend, Lee Labrada. Taking after his dad, Hunter has made an impressive career for himself already with a serious work ethic and real drive to be the best.
Below is a complete breakdown of Hunter Labrada’s profile, stats, biography, training, and diet regimens.
Full Name: Hunter Labrada
Weight
Height
Date Of Birth
235-245 lbs.
5’9’’
05/17/1992
Profession
Era
Nationality
Bodybuilder
2010
American
Photo via @hunterlabrada Instagram
Biography
Hunter Labrada was born in Texas and was quite the football player. Despite his dad being bodybuilding legend, Lee Labrada, Hunter loved football and sought to make that his dream and career. But his football dreams would be halted after suffering a serious injury, and actually ending his football career.
However, he took to lifting to help his recovery and rebuild that lost strength. What he would soon find out was that he loved bodybuilding and it would grow to be a big part of him while also bringing him notoriety not only in the bodybuilding community, but on social media as well.
After training and increasing his confidence, he started competing and began winning shows. As his bodybuilding career took off, so too did his social media presence and entrepreneurial spirit. With his dad as a teacher and mentor, Hunter felt ready to take his pro shot and in 2018, he did just that.
Now competing at the highest level of sport, he is making his name known with top finishes at some of bodybuilding’s largest events. With his future looking bright, Hunter aims to follow in his dad’s footsteps and become a bodybuilding icon himself someday.
Photo via @hunterlabrada Instagram
Training
Let’s take a look at Hunter’s prep day for competition. The first workout is a chest and shoulders and the second is back-focused. While his exact sets and reps for this workout are not divulged, something in the traditional ballpark of 2-3 sets and 8-12 reps would make these workouts stand out.
Workout #1: Chest and Shoulders
Warm-Up: Peck Deck
Incline Dumbbell Press
Prime Incline Press
Prime Shoulder Press
Peck Deck
Punch Laterals
Prime Side Laterals
Workout #2: Back
Warm-Up: Cable Lat Pulldowns
Nautilus Lat Pulldown
Deadlifts
Prime Seated Row
Another workout below is Hunter’s leg day routine:
Squats: 4 sets, 5 reps
Leg Press: 3 sets, 8 reps
Hamstring Curl: 3 sets, 10 reps
Barbell Lunges: 3 sets, 12 reps
Seated Calf Raise: 3 sets, 15 reps
Standing Calf Raise: 3 sets, 15 reps
Nutrition
When it comes to nutrition, Hunter typically eats only whole foods including great protein sources, like chicken and fish, and complex carbs with healthy fats to round out his macronutrient intake. Foods you will see in Hunter’s diet are eggs, chicken, fish, beef, oats, brown rice, sweet potato, and plenty of supplements.
Photo via @hunterlabrada Instagram
Supplementation
While Hunter uses his own supplements of choice, there are some staple products on a bodybuilder’s shelf. A protein powder is perfect for seeing gains and working to pump you with vital protein to aid in things like muscle growth, recovery, and even weight loss, since this works to keep you more full.
For those pre-workout needs, looking to something like a pre-workout will provide for serious 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 will be game changers in that they will kickstart your metabolism, suppress your appetite, and allow for the more calorie burn to give you the best benefits possible.
Competition History
2021 Mr. Olympia: 4th place
2021 Chicago Pro: 1st place
2020 Mr. Olympia: 8th place
2020 Tampa Pro: 1st place
2018 NPC National Championships: 1st place
2018 NPC Junior USA Championships: 1st place
2017 NPC Europa Dallas: 1st place
2016 NPC San Antonio: 1st place
2016 NPC Branch Warren Classic: 1st place
Philip Ricardo Jr. Profile & Stats
The biography, life, and accomplishments of Philip Ricardo Jr.
Philip Ricardo Jr. is an African American and Puerto Rican International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder born on July 29, 1971. Philip Ricardo Jr. is a legend in the sport of natural bodybuilding and has been competing for decades. He’s won Natural Olympia in 2019, 2015, 2008, and 2007, and he’s the reigning Men’s Bodybuilding Grand Masters champion.
Philip Ricardo Jr. is also one of the INBA PNBA athletes who signed a multi-media contract with Generation Iron and Iron Man Magazine.
Below is a complete breakdown of Philipo Ricardo Jr.’s profile, stats, biography, training, and diet regimen.
Full Name: Philip Ricardo Jr.
Weight
Height
Date Of Birth
175-180 lbs (contest), 200 lbs (off-season)
5’9″
07/29/1971
Division
Era
Nationality
Professional Men’s Bodybuilding
2010
African American, Puerto Rican
Biography
Philip Ricardo Jr. was born in Rochester, New York, on July 29, 1971. He didn’t always have the muscular and shredded physique he has now. As a kid, Ricardo Jr. was skinny and asthmatic. Despite those adversities, he played Pop-Warner football (favorite sport) in Brooklyn, New York. Philip Ricardo Jr. credits physical activity for relieving him of his asthma and allergies.
When Ricardo Jr. was 13 years old, his father introduced him to weightlifting by getting a plastic weight set for their apartment. He mirrored his dad and performed pushups, sit-ups, and other various exercises.
In 1985, his family moved to Illinois, where he played high school football. The weight training program there helped Ricardo Jr. see dramatic changes in his body. He was slim, lean, and muscular throughout high school.
Philip Ricardo Jr. enlisted in the Marine Corps upon graduating high school in 1989. After boot camp, he was stationed overseas in Iwakuni, Japan, where he worked out at the military base gym with veteran marines. Ricardo Jr.’s co-workers signed up to compete in the Iwakuni Japan Marine Corps Based Bodybuilding Championships without his knowledge his second year overseas.
Despite not knowing how to pose, earring multicolored speedos, and not shaving his body hair, Philip Ricardo Jr. managed to win his weight class. From that day on, Ricardo Jr. was enthralled with the sport of bodybuilding. He loved the experience of receiving a 1st place trophy and being on stage in front of people.
Ricardo Jr. competed in a few small competitions in Japan, then was stationed in San Diego, California. The NPC held military shows, and he saw success in these events (non-drug tested NPC shows).
Philip Ricardo Jr. felt fortunate that he could join the American Bodybuilding Association (ABA) – a drug-free organization that is now known as the INBA PNBA. He continued to compete against the best natural athletes globally with the ABA and had great success. He continued to compete with ABA and other federations to test his limits.
Philip Ricardo Jr. turned pro in 2003 with the PNBA. Since then, he’s competed as a natural bodybuilder for upwards of 20 years and has won professional titles in five different drug-free organizations. Ricardo Jr. has also been a content promoter for the INBA PNBA since 2014 and hosts the Pro/Am Philip Ricardo International Legends Classic in Virginia annually.
Competition History
2021 PNBA Natural Olympia: Professional Men’s Grand-Masters Champion
2021 PNBA Natural Olympia: Professional Men’s Open 3rd place
2021 Mr. America: Professional Men’s Masters 2nd place
2019 PNBA Natural Olympia: Professional Men’s Masters Champion
2019 PNBA Natural Olympia: Professional Men’s Open Champion
2017 IPE Pro Bowl: Professional Men’s Champion
2017 PNBA World (Rimini, Italy): Professional Men’s Champion
2016 PNBA World (Budapest, Hungary): Professional Men’s Champion
2015 PNBA Natural Olympia: Professional Men’s Champion
2013 PNBA Natural Mr. Universe: Professional Men’s Champion
2012 IFPA Yorton Cup: Professional Men’s 2nd place
2012 PNBA Natural Olympia: Professional Men’s 2nd place
2012 NGA Mount Rogers: Professional Men’s Champion
2010 IFPA Pro USA: Professional Men’s Champion
2010 PNBA Team USA: Professional Men’s Champion
2010 IFPA Yorton Cup: Professional Men’s Champion
2010 PNBA Natural Olympia: Professional Men’s 3rd place
2008 PNBA Team USA: Professional Men’s Champion
2008 PNBA Natural Olympia: Professional Men’s Champion
2007 PNBA Team USA: Professional Men’s Champion
2007 PNBA Natural Mr. Universe: Professional Men’s Champion
2007 PNBA Natural Olympia: Professional Men’s Champion
2007 IFPA Yorton Cup: Professional Men’s Champion
2006 NPC Team Universe Lt.: Heavyweight 5th place
2006 IFPA Cape Cod Naturals: Professional Men’s Champion
2006 Musclemania: Superbody Men’s Middleweight and Overall Champion
2006 Musclemania Worlds: Professional Men’s 2nd place
2006 NGA Professional Natural Mr. Universe: Men’s Champion
2005 NPC Southern States Open Lt.: Heavyweight 2nd place
2005 IFPA Desert States: Professional Men’s Champion
2005 IFPA Cape Cod Naturals: Professional Men’s Champion
2004 NPC Max Muscle Naturals: Overall Champion
2004 NPC Mr. San Diego Lt.: Heavyweight Champion
2004 NPC Miami Open Lt.: Heavyweight 2nd place
2004 NPC Team Universe Lt.: Heavyweight 10th place
2004 NPC Mr. South Florida Lt.: Heavyweight and Overall Champion
2003 Musclemania World: Middleweight 4th place
2003 ABA Amateur Natural Universe: Overall Champion
2003 PNBA Professional Natural Universe: Overall Champion
2002 NPC Max Muscle Naturals Open Lt.: Heavyweight 2nd Place
2002 NPC San Diego Open Lt.: Heavyweight 3rd Place
2000 NPC Orange County Classic Lt.: Heavyweight 4th Place
2000 Musclemania World: Middleweight Champion
1999 NPC California State Open Lt.: Heavyweight 4th place
1999 NPC All-Armed Forces Lt.: Heavyweight 2nd Place
1998 NPC Golds Gym Classic San Diego Open: Light Heavyweight Champion
1998 NPC Western Armed Forces Lt. Heavyweight and: Overall Champion
1998 ABA Southern California Naturals: Overall Champion
1998 ABA Team USA: Medium Class Champion
1998 ABA Forever Natural Universe: Overall Champion
1998 ABA Natural Universe Open: Medium Class 3rd Place
1997 NPC Golds Gym Classic San Diego Novice: Middleweight and Overall Champ
1997 NPC Western Armed Forces: Middleweight 2nd Place
1996 NPC Southwestern Naturals: Middleweight 3rd Place
1995 NPC Western Armed Forces: 3rd Place Middleweight
1994 Military Friendship Day Iwakuni Japan: Middleweight Champion
1993 Military Friendship Day Iwakuni Japan: 3rd place Middleweight
1993 Iwakuni Japan Classic: 2nd place Middleweight
1992 Military Friendship Day Iwakuni Japan Middleweight: Champion
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Philip Ricardo Jr.’s Workout Plan
Philip Ricardo Jr.’s training split varies from month to month. Now that he’s 50 years old, he has to be wary of his training style to allow his body adequate recovery time for longevity. First, he rotates with heavier weights from a power hypertrophy upper-lower (PHUL) training style. Next, he does a hypertrophy phase, then a volume phase. Lastly, Richardo Jr. does a de-load/high rep phase. (Each phase will last 4-6 weeks).
Below is what a typical workout week looks like for Philip Ricardo Jr.
Day 1 – Legs and Abs
Squats: 6 sets x 15 reps, rest 90 sec.
Walking Lunges: 6 sets x 20 reps, rest 90 sec.
Leg Press: 6 sets x 15 reps, rest 90 sec.
Calf Raise: 6 sets x 15 reps, rest 60 sec.
Weighted Sit-up: 6 sets x 20 reps, rest 60 sec.
Day 2 – Chest and Back
Dumbbell Bench Press: 8 sets x 12 reps, rest 90 sec.
Lat Pull-downs (Palms Away): 8 sets x 12 reps, rest 90 sec.
Pec Dec Superset Reverse Pec Deck: 8 sets x 25 reps, rest 60 sec.
Cable Row: 8 sets x 15 reps, rest 60 sec.
Day 3 – Shoulders and Lower Back
Seated Barbell Press: 8 sets x 15 reps, rest 90 sec.
Straight-leg Deadlift: 6 sets x 20 reps, rest 90 sec.
Dumbbell Lateral Raise: 6 sets x 20 reps, rest 60 sec.
Hyperextensions: 6 sets x 25 reps, rest 60 sec.
Day 4 – Rest/Powerlifting
Day 5 – Arms and Back
Dumbbell Curl: 6 sets x 15 reps, rest 90 sec.
Cable Tricep Extension: 6 sets x 15 reps, rest 60 sec.
Wide Grip Chin-up: 6 sets x max reps, rest 90 sec.
Cable Row/Barbell Row: 6 sets x 20 reps, rest 60 sec.
Overhead Tricep Extension: 6 sets x 15 reps, rest 60 sec.
Bent-over Reverse Lateral Raise: 6 sets x 8 reps, rest 60 sec.
21’s (Cable/Standing): 6 sets x 21 reps (7 reps ea. sets), rest 60 sec.
Day 6 – Leg and Abs
Day 7 – Shoulders and Abs
Cable Upright Row (Rope or Bar): 8 sets x 15 reps, rest 90 sec.
Front Lateral Raise: 8 sets x 15 reps, rest 90 sec.
Dumbbell Side Lateral Raise: 8 reps x 15 reps, rest 60 sec.
Bent-Over Reverse Lateral: 8 reps x 15 reps, rest 60 sec.
What Are Philip Ricardo Jr.’s Favorite Exercises?
Philip Ricardo Jr.’s written statement of his favorite exercises:
“Since I love training all body parts, my favorite exercises tend to be tailored to my focus areas through the seasons of my career. When I first started training, squats became my favorite because I had to focus on building my legs, which were my weakness at that time.
After my legs became a strength, I wanted a wider back so lat pulldowns and pull-ups were my favorites. My shoulders also needed more development, so side laterals and rear delt movements were my number one exercises.
At this stage in my career, I have seen that my legs are starting to decline compared to my younger years, so I have been focused on step-lunges and straight-legged deadlifts to awaken the dormant muscles in my glutes and hamstrings without injuring my back with heavy squats.”
Nutrition
Philip Ricardo Jr’s written statement of his nutrition:
“My nutrition during the off-season is very relaxed, yet still structured. I do not count calories in the offseason, and I just make sure that I have a healthy protein source (e.g., chicken, turkey, steak, or protein bar/shake) with each meal. Carbohydrate and fat sources can come from any type of food, and I also allow myself sweets, candies, and desserts if I crave them.
Pre-contest is more structured and I avoid sweets, dairy, and high glycemic carbohydrate sources in my nutrition plan 6 out 7 days a week, but allow a relaxed day early in my contest prep. Since I prefer to do a longer contest prep (20-24 weeks) it allows for events like birthdays, holidays, and other special occasions to eat more relaxed meals guilt-free if needed.
My physique responds well to the shock it receives from a higher sugar or sodium meal once a week if I eat very clean during the week.”
Competition Meal Plan
Meal 1: 1 medium apple, 1 cup of egg whites with 1 cup of spinach
Meal 2: 6 oz. ground turkey, 1 cup of brown rice
Meal 3: 1 cup of oatmeal mixed with 1 scoop whey isolate Protein and 1 scoop of organic greens and reds MADE supplement (ECN)
Meal 4: 6 oz. ground turkey or chicken breast, 1 cup of brown rice
Meal 5: 4 oz. turkey or beef, 4 oz. potato or rice, 1 cup green veggies
Meal 6: 8 oz. Salmon or Tilapia, 1 cup green veggies or salad with balsamic vinaigrette
Regarding supplements, Philip Ricardo Jr. said:
“My supplementation is very basic, and I have been blessed to be sponsored by fellow INBA/PNBA Hall of Fame Men’s Physique Champion, Brandon Stewart with Elite Caliber Nutrition (ECN) and New Dawn Nutrition (NDN).
I use Creatine Monohydrate, Whey Isolate Protein, Organic Greens and Red (fruits and Vegetables), BCAA’s, Omega-3,6,9 & CLA, and Multi-vitamin/extra Vitamin D. Pre-contest, I do use a fat burner and L-Carnitine by ECN.”
Personal Life
Philip Ricardo Jr. is a retired marine and uses the skills he learned in the Marine Corps to work as a contractor fr the government in the Washington D.C. area. He also has his own online coaching business at Team LEGENDS, where he works with about 15 clients at a time. In addition, Ricardo Jr. is a man of faith who is active at his church, Potomac Valley Church of Christ. Above all, Philip Ricardo Jr. is a husband to his wife Kelly Ricardo, a father to a son and three daughters, and a step-father to a step-daughter.
Chris Bumstead Profile & Stats
The biography, life, and accomplishments of Chris Bumstead
Chris Jonathan Bumstead is a Canadian IFBB Classic Physique professional bodybuilder born on February 2, 1995 in Ottawa, Ontario. He is the current and 2x Classic Physique Olympia champion earning first place in both 2019 and 2020 Olympia. He was also a featured athlete in the feature film documentary Generation Iron 2.
Below is a complete breakdown of Chris Bumstead’s profile, stats, biography, training and diet regimens.
Full Name: Chris Bumstead (Classic Physique Bodybuilder)
Weight
Height
Date Of Birth
215-220 lbs
6’1″
2/2/1995
Division
Era
Nationality
Classic Physique
2010
Canadian
Biography
Chris Bumstead was born 1995 in Ontario, Canada. Growing up, he played multiple sports where he learned that in order to be the best, he had to train on his personal time. By going to the gym to perfect his craft, he learned valuable lessons in health and fitness that have transitioned into his bodybuilding career. Chris spent hours working out in the gym and ever since, he has been in love with it.
Chris Bumstead has been working out for years and thought he started to develop what he thought was a “good physique” It wasn’t until he met his sister’s boyfriend, Iain Valliere, that stuff started to change for him. Ian told Chris that he could compete and become a great competitor.
“He was and still is a huge mentor to me. Iain inspired me to step on stage and coached me through the process.”
Chris Bumstead stepped on stage for the first time as a bodybuilding in 2014. He was hooked after his first bodybuilding competition. He knew he found his niche at that point, knowing that he had what it took to compete at the highest of levels.
In 2016, Chris earned his pro card after winning the IFBB North American Bodybuilding Championship trophy at only 21 years old. Ever since then, he has continued to be a force in the Classic Physique division. As time went on, Chris saw himself walking the Olympia stage amongst the best competitors in the world. After a runner-up finish in 2017 and 2018, Bumstead was determined to take home the top prize.
And so, he did. Bumstead is now a three-time Olympia winner, having taken home the title in 2019, 2020, and 2021. As the defending champion, it is his title to lose, but he is certain to not let that happen. By developing a serious training routine, effective nutrition plan, and efficient supplementation, Chris is more than ready to defend his title and continue his bodybuilding dominance.
A lot of Chris Bumstead’s inspiration comes from golden age bodybuilders. He makes sure to keep his waist and core tight with lean muscle mass. He hopes to replicate their legacy one day and this path he is on certainly lends credence to his hopes.
Competition History
2021 Mr. Olympia, 1st place
2020 Mr. Olympia, 1st place
2019 Mr. Olympia, 1st place
2018 Mr. Olympia, 2nd place
2017 Mr. Olympia, 2nd place
2017 Toronto Pro, 1st place
2016 IFBB North American Bodybuilding Championships, 1st place
2016 CBBF Bodybuilding Championships Open Heavyweight Division, 2nd place
2015 CBBF Canadian National Bodybuilding Championship Men’s Junior Division, 1st place
Training
Chris Bumstead workout routine consists of 5 days a week. During these days, he trains his back, chest, hamstrings/glutes, quads and shoulders.
Day 1: Back
Day 2: Chest/Biceps
Day 3: Hamstrings/Glutes
Day 4 Shoulders/Triceps
Dumbbell Lateral Raises 3 x 15
Dumbbell Shoulder Press (Superset) 3 x 12
Barbell Front Raise 3 x 12
Single Arm Cable (Rear Delts) 4 x 20/15/12/12
Upright Rows (Superset) 3 x 15/12/12
Rope Face Pulls 3 x 15/12/12
Machine Lateral Raises 3 x 15
Bench Dips (Superset) 4 x 12-15
EZ-Bar Skull Crushers 4 x 12-15
Reverse Grip Barbell Skull Crushers 4 x 8-10
Single Arm Cable Kickbacks 3 x 12/10/8
Day 5: Quads
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Here are some of his favorite workouts:
Squats: 100% are number one. I believe they are an invaluable exercise for not only leg development, but also the core. Squats are my favorite exercise because I can really push my limits and see just how much weight I can move.
Incline Dumbbell Press: The incline press is a much more natural movement for my body compared to the flat press. I also personally am looking to achieve a much larger and fuller upper chest, as an upper chest pops more in poses such as the side chest. If restricted to three exercises you want to work as many muscles as possible, for example, chest, shoulders, and triceps. I prefer dumbbells to barbells because the unilateral movement allows you to focus on each side of your body and build a more even and symmetrical physique.
Bent-Over Barbell Rows: They would be my final pick. It’s extremely important for me to keep my back as strong as possible, not only for proportional reasons but for overall spine health. I like rows because they also work secondary muscles missed by the previous two exercises such as biceps and rear delts.
Nutrition
Chris Bumstead is very particular and precise when it comes to his diet, He eats the same 6 meal a day leading up to a competition for multiple months and only makes minor changes. This helps him to determine what his body may need so he can make his small changes to achieve his goal.
He utilizes Transparent Lab Products for his Fat Burners, Whey Protein, Testosterone, Creatine, BCAA and Super Greens support. Chris Bumstead says that it’s key to not add in new foods when close to a competition because he is not sure of the effects it can have on his body.
During off-season, he is more relaxed when it comes to his diet. He increases his calorie intake, but still stays away from fatty foods. He also shares that he will eat muffins and snacks that have carbs before his workout sometimes if he does not get the calories he needed throughout the day.
Meal 1: 1 ½ cup Egg Whites, 2 Whole Eggs and 1 cup Oats
Meal 2: 8 ounces Chicken, 1 cup Jasmine Rice and 11 ounces Mixed Vegetables
Meal 3: 8 ounces White Fish, 7 ounces Sweet Potato and 11 ounces Mixed Vegetables
Meal 4: (Pre workout) 7 ounces White Fish and 2 cups Jasmine Rice
Meal 5: (Post Workout Shake) 50g 100% Whey Isolate mixed in Water
Meal 6: 8 ounces Chicken, 6 ounces Sweet Potato, 2 ounces Broccoli and 2 ounces Asparagus
Meal 7: 2 ½ cups Egg Whites, 3 Whole Eggs and 11 ounces Mixed Vegetables
Personal Life
Aside from being an accomplished bodybuilder and athlete, Chris is very active on social media and has around 3 million followers on Instagram and almost 800,000 subscribers on YouTube. On both accounts, followers can see his training, nutrition, competition photos, and how Chris lives his life outside of sport. Sponsored by a host of companies, he also runs a podcast and does online coaching so others can learn from his techniques to better their lives and physiques. With a continued mission to be great, it will be exciting to see what’s next for Chris Bumstead.
Tamer Barakat Profile & Stats
The biography, life, and accomplishments of Tamer Barakat
Tamer Barakat is an Egyptian American professional International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder born on January 15, 1971. He’s the reigning Natural Olympia Classic Physique Masters champion. Despite a 40-60 lbs weight disadvantage, Barakat also placed 2nd in Men’s Bodybuilding Grand Masters and made the top five of the Men’s Bodybuilding Open division at Natural Olympia.
Moreover, Tamer Barakat is the first Vegan to sign a multi-media contract with Generation Iron and Iron Man Magazine.
Below is a complete breakdown of Tamer Barakat’s profile, stats, biography, training, and diet regimen.
Full Name: Tamer Barakat
Weight
Height
Date Of Birth
140-160 lbs
5’4″
01/15/1971
Division
Era
Nationality
Classic Physique, Bodybuilding
2010
Egyptian American
Biography
Image via Instagram @ironbulk15
Tamer Barakat was born and raised in Egypt on January 15, 1971. Barakat was drawn to sports from a young age. The first sport Barakat played was football (soccer), and by the time he was a teenager, Barakat was competing at the national level in judo. As part of Barakat’s judo training, he lifted weights. Tamer Barakat fell in love with weightlifting and the transformation his body made in the gym.
In Barakat’s late teens, he started bodybuilding and loved the camaraderie of the sport. From 19-21, Barakat competed and won national-level amateur competitions. Since Tamer Barakat was a natural (no doping), he was discouraged at 21 once he realized he couldn’t compete with fair competition. Although, he continued to train since he loved being in the gym.
Barakat relocated to the USA at the age of 27 for work. However, it wasn’t until age 49 that Barakat found the INBA PNBA and natural bodybuilding. Ironically, Barakat thought his time competing in bodybuilding was done, but it was just the beginning. Tamer Barakat stated:
“I always wondered why I stayed consistent with my training and nutrition for that long, for almost 30 years since my last comp at the age of 21, now I know why!”
Competition History
2020 Muscle Beach:
Classic Physique and Bodybuilding (earned pro cards) – 1st
2020 Natural Olympia:
Classic Physique Masters – 1st
Classic Physique Open – 3rd
2021 Iron Man Magazine International:
Bodybuilding Masters – 1st
Classic Physique Open – 1st
2021 Wolfpack Classic:
Bodybuilding Grand Masters – 1st
2021 World Cup:
Bodybuilding Open – 1st
Classic Physique Open – 2nd
2021 Natural Olympia:
Classic Physique Masters – 1st
Bodybuilding Grand Masters – 2nd
Classic Physique Open – 4th
Bodybuilding Open – 5th
Workout Plan
Tamer Barkat is a firm believer that you should switch up your routine and add variety to your movements for continuous progress. Therefore, he changes his workout every 4-6 weeks.
Barakat does a five-day split routine during the off-season – one muscle group per day. Additionally, he’ll do a 12-cycle strength training, hypertrophy (size), and pump training cycle – split into four weeks. The first four weeks are focused on heavyweight in the 3-6 rep range. Then, Barakat uses moderate weight in the next phase and increases the reps to 8-12 reps. In the last four weeks of Barakat’s 12-week cycle, he’ll reduce the weight and ramp up the sets to 12-15 reps, including supersets and drop sets. To help recover, he’ll do a de-load week, then repeat the 12-week cycle – with new/modified exercises.
As the season approaches, Barakat will switch to a push/pull/leg split five days a week. And he’ll switch up those movements every six weeks for continued muscle growth.
Tamer Barakat also likes to incorporate Olympic lifting movements such as the clean and jerk and snatches during his off-season training 1-2x per week. He believes this will trigger a higher neuroendocrine response and help him gain more strength.
Below is a clip of Barakat performing the power cleans and snatches on social media.
https://www.instagram.com/p/CWo4OMDvQ2j/?utm_source=ig_web_copy_link
What Are Tamer Barakat’s Favorite Exercises?
Squat: Considered the king of all exercises and target your quads, hamstrings, and glutes.
Deadlift: Another compound lift some deem to be the king of all exercise. The deadlift targets your glutes, hamstrings, and back.
Curl: This isolation movement works your biceps.
Nutrition
Tamer Barakat is a vegan. According to Barakat:
“I am Vegan for the animals, so everything is plant-based. I mostly eat the same thing daily, whether it’s in or off-season, the difference is the quantity of food. I get most of my protein from my Vegan protein supplement, usually, mix it with oatmeal and/or drink it as a shake, rest of my meals are typically a mix of rice/quinoa, mushrooms, salad, and seitan/tofu/tempeh….etc [sic]”
Personal Life
When Tamer Barakat isn’t prepping for shows, he loves spending time with his family – wife, two teenagers, three dogs, and two cats. They enjoy traveling and quality time at home. Barakat also likes to read, paint, and relax after a strenuous day of work and training.
Jay Cutler Profile & Stats
Photo via @jaycutler Instagram
The biography, life, and accomplishments of Jay Cutler
Jay Cutler is a four-time Olympia champion and one of the best known bodybuilders in the world. His approach to training and serious work ethic has translated outside of bodybuilding with his other ventures as he seeks to spread his knowledge to others.
Below is a complete breakdown of Jay Cutler’s profile, stats, biography, training, and diet regimens.
Full Name: Jay Cutler
Weight
Height
Date Of Birth
265-275 lbs.
5’9’’
08/03/1973
Division
Era
Nationality
Men’s Open
1990, 2000, 2010
American
Photo via @jaycutler Instagram
Biography
Jay Cutler is an IFBB pro bodybuilder born and raised in Worcester, Massachusetts. He began working in his brother’s concrete pouring company at just 11 years old and credits the experience with developing his work ethic and desire to succeed at an early age.
In high school he excelled on the football team due to his natural size and strength, and decided to pursue bodybuilding after further developing his physique. In 1993, he graduated from Quinsigamond Community College with a degree in Criminal Justice and in 1996 he earned his pro card after winning the Tournament of Champions.
Cutler relocated to California in 2000 to further his bodybuilding career. During the early 2000s, he signed endorsement deals with supplement brand MuscleTech and debuted his own line of athletic gear, Cutler Athletics. Throughout his career, Jay competed in dozens of competition, winning nearly half of them or finishing in the top three.
He won the Mr. Olympia titles in 2006, 2007, 2009, and 2010. A biceps injury prevented him from competing in the 2011 tournament and he officially retired from the sport in 2013. He now continues to run Cutler Nutrition and Cutler Athletics to spread his knowledge onto others so they too can see amazing results like he has.
Photo via @jaycutler Instagram
Training
Monday: Triceps, Abs, Traps & Delts
Triceps
Triceps Cable Extension: 4 sets, 15 reps
Single Arm Extensions: 3 sets, 15 reps
Close-Grip Bench Press: 3 sets, 8 reps
French Press: 3 sets, 8 reps
Dumbbell Kickbacks: 3 set, 12 reps
Abs
Abs Crunches: 3 sets, 20 reps
Rope Crunch: 3 sets, 20 reps
Hanging Leg Raise: 3 sets, 12 reps
Leg Lifts: 3 sets, 10 reps
Traps
Delts
Delts Dumbbell Side Laterals: 3 sets, 12 reps
Dumbbell Press: 3 sets, 10-12 reps
Side Lateral Cable: 3 sets, 10-12 reps
Front Raise with Olympic Bar: 2 sets, 10 reps
Bent Over Dumbbell Laterals: 3 sets, 10 reps
Tuesday: Back
Back Wide-Grip Pull-downs: 3 sets, 10 reps
Dumbbell Rows: 3 sets, 10 reps
Bent Over Barbell Rows: 4 sets, 10 reps
Dead-Lifts: 3 sets, 12 reps
Close-Grip T-Bar Row: 3 sets, 10 reps
Behind-the-Neck Pull-Downs: 3 sets, 10 reps
Seated Rows: 3 sets, 10 reps
Hyperextensions: 3 sets, 10 reps
Wednesday: REST
Thursday: Biceps, Chest & Abs
Biceps
Chest
Abs
Abs Crunches: 3 sets, 20 reps
Rope Crunch: 3 sets, 20 reps
Hanging Leg Raise: 3 sets, 12 reps
Leg Lifts: 3 sets, 10 reps
Friday: Quads
Saturday: Calves, Hamstrings & Abs
Calves
Hamstrings
Abs
Abs Crunches: 3 sets, 20 reps
Rope Crunch: 3 sets, 20 reps
Hanging Leg Raise: 3 sets, 12 reps
Leg Lifts: 3 sets, 10 reps
Sunday: REST
Photo via @jaycutler Instagram
Nutrition
Jay Cutler believes that you should include supplements into your off-season nutrition meal plan. Eating a combination of carbohydrates and high-quality protein every 2-3 hours has been proven to be one of the most beneficial ways to increase lean muscle mass. Cutler tries to incorporate rice into his nutrition plan every day because of the benefits of complex carbohydrates which helps his strength when he hits the weights.
Meal 1
15 Egg Whites
2 Whole Eggs
4 Slices of Ezekiel Toast
1 cup of dry Ezekiel
Meal 2
10 oz Steak
2 cups of Rice
Meal 3
10 oz Chicken
4 Cups of Rice
Meal 4
10 oz Buffalo Meat
2 cups of Rice
Photo via @jaycutler Instagram
Supplementation
While Jay uses his own supplements of choice, it is important to know that supplements can help you see great gains and it just takes knowing which ones are the right ones as you look to achieve that.
Pre-workouts are great as they will provide energy and muscle pumps so you can push through fatigue and see real muscle growth. To end your workout, taking a protein supplement after will ensure growth and recovery by pumping you with that vital protein.
For those looking for a fat loss boost, a fat burner is something to consider for what this can do for your physique. The right fat burner is great in working towards suppressing your appetite, boosting your metabolism, and shedding extra calories so you only see the best gains possible.
Competition History
SHOWPLACE
2011 Mr. Olympia2nd2011 Sheru Classic2nd2010 Mr. Olympia1st2009 Mr. Olympia1st2008 Mr. Olympia2nd2007 Mr. Olympia1st2006 Grand Prix Austria1st2006 Grand Prix Holland1st2006 Grand Prix Romania1st2006 Mr. Olympia1st2005 Mr. Olympia2nd2004 Arnold Classic1st2003 Grand Prix England1st2003 Mr. Olympia2nd2003 Ironman Pro Invitational1st2003 San Francisco Pro Invitational1st2003 Arnold Classic1st2002 Arnold Classic1st2001 Mr. Olympia2nd2000 Mr. Olympia8th2000 Joe Weider’s World Pro Cup2nd2000 Grand Prix England2nd2000 Night of Champions1st1999 Mr. Olympia15th1999 Ironman Pro Invitational3rd1999 Arnold Classic4th1998 Night of Champions12th1996 NPC Nationals1st 1993 NPC Teen Nationals1st
Viktoria Kay Profile & Stats
The biography, life, and accomplishments of Viktoria Kay
Image via Instagram @viktoria_kay
Viktoria Kay is a fitness model and video blogger from Los Angeles, California. Born on 31 October 1983 in Budapest, Hungary, and raised in Germany, Kay was extremely athletic in her youth and played tennis in her younger years.
Growing up, Viktoria developed a passion for modeling. She moved to America on her own at the age of 21 to pursue her dream. Faced with the challenge of improving her English, Kay worked “day-in” and “day-out” to make it as a model.
Below is a complete breakdown of Viktoria Kay’s profile, stats, biography, training, and diet regimens.
Full Name: Viktoria Kay
Weight
Height
Date Of Birth
145-155 lbs
5’8″
31/10/1983
Division
Era
Nationality
Fitness Model, Video Blogger
2010
Hungarian, German
Image via Instagram @viktoria_kay
Biography
Originally from Europe, Viktoria Kay now lives and works in Los Angeles, California. Being an athletic person growing up, she played tennis for many years, up until mid-college.
As she approached her 20’s, Kay developed an interest in modeling. At a point, her desire to become a professional model overtook her passion for tennis, and she decided to move to Los Angeles at the age of 21 to pursue her dream career.
After arriving in the US, Viktoria continued playing tennis for Junior College. She got her degree in Business Administration at Cal State Long Beach and worked as a recruiter for a year.
Her start in America wasn’t as easy as she had expected. Because of her unfamiliarity with the English language, she had trouble finding work and even making new friends.
But none of this deterred Viktoria from going after her goal of becoming a renowned model. She believes in going “all-in” in everything she does and does not give up until she reaches her goals.
Kay is not one of those fitness stars who caught people’s attention and built a sizeable social media following after posting a few photos online. For a long time, she worked without any results to show for it.
After years of perseverance, hard work, and not giving up, modeling agencies and brands started to notice Viktoria Kay and began offering her assignments.
Soon, Kay started shooting for workout videos every week, which in turn helped her build and tone her body. This was when she got neck-deep into fitness and learned about the most effective ways of transforming her body.
“I pursue modeling full-time and I am very involved in the fitness world, which works together very well.” – Viktoria Kay
Rise to Fame
Thanks to her incredible physique and pretty face, Viktoria Kay has amassed close to 900K followers on Instagram. She has become a force to be reckoned with in the fitness and modeling world.
Her journey to the top was, however, not linear. Viktoria had to face several personal and professional challenges.
Viktoria Kay started sharing her fitness and modeling journey on Instagram and YouTube, motivating people to follow their passion. She was received warmly by her followers. Kay noticed a big uptick in her social media following owing to her hourglass physique, honest persona, and incredible work ethic. Before she knew it, she had become a social media influencer.
Apart from being a super popular Instagram star, Viktoria Kay has a big following on YouTube – something only a few female Instagram models can claim.
Image via Instagram @viktoria_kay
Training
Viktoria contributes most of her effort to training glutes and abs. It is the secret behind her tiny waist and thick rear.
“My best physical attribute is my abs and butt. I work hard on those!” – Viktoria Kay
The fitness model hits the gym up to four times a week to keep her physique in shoot-ready shape and conditioning all year-round.
Kay likes to switch her workouts routinely to ensure she does not hit a plateau. She does not hold herself back from trying out new exercises and variations.
The internet fitness celebrity likes to follow a time duration set, meaning – she does not have a rep goal for her exercises. Instead, she prefers sets with durations of up to one minute with 30-sec of rest in between.
Apart from switching exercises, she regularly changes her training location as well. Kay alternates between training at the gym, beach, and home.
Viktoria Kay likes to do her cardio on the elliptical or a spin bike. Her favorite exercises include lunges and band exercises.
Kay does not rely on external motivation to get her through her workouts. She believes in turning her workout regimen into a habit. She then follows her habits until she achieves her desired results.
“The best way to improve in the gym is to do different workouts each time and going a little harder each time.” – Viktoria Kay
Image via Instagram @viktoria_kay
Nutrition
Viktoria is as serious about her diet and nutrition as she is about her workouts. According to her, if she eats a lot of processed, high-glycemic foods, no amount of training can help her maintain her hourglass body.
Viktoria Kay depends on whole foods like avocados, oats, quinoa, berries, etc. to meet her daily macronutrient needs.
Her primary protein sources include chickpeas, lean poultry meat, and low-fat dairy. A protein-rich diet gives her body the required building blocks to help rebuild her broken muscle tissues after an intense workout session.
Viktoria Kay does not shy away from a cheat meal. She looks at cheat meals as rewards for her hard work throughout the week. But instead of hogging on anything she can get her hands on, Kay likes to plan her cheat meals. This way, she can satisfy her cravings without going overboard with junk food.
Although Kay does not maintain a workout journal, she uses a calorie tracker every day. The fitness model likes to follow a calorie deficit diet. She burns more calories than she consumes in a single day.
The fitness model restricts her diet to 2,000 calories and only goes over the benchmark if she feels she has trained harder than usual on a particular day.
Viktoria relies on physiotherapy, professional massages, and hot baths to improve her recovery process. She is also an advocate for sleeping at least eight hours every night.
“The most important thing for me is to keep my portions small but rich in protein and nutrients.” – Victoria Kay
Image via Instagram @viktoria_kay
Supplements
Viktoria Kay is not a fan of traditional bodybuilding supplements. She is allergic to whey and relies on plant-based protein supplements to fill gaps in her diet.
Kay depends on vitamin supplements to meet her daily micronutrient needs. She also takes probiotics to keep her gut healthy and improve her metabolism.