Hi everyone. All good?
For those who don't know me, I am a nutritionist and coach for bodybuilding athletes (also for some other performance and fighting sports) and also for people who don't have the intention of competing, but who live this lifestyle, always taking care of their diet, training and seeking results above average.
I had the dream of competing in 2015, but due to some personal problems at the time, I ended up giving up. However, this was also the time I started to study more about everything involved in bodybuilding, especially about diet and the use of ergogenic aids. So, even though I didn't compete, this knowledge still served me to continue getting better results with myself, but also with the people who started looking for me to follow, be it athletes or lifestyle people.
As I no longer have the intention of competing, I can say that I always feel like I'm competing when one of my athletes is on stage competing, whether it is the goal, as it is for some, to just compete for experience, or when you are looking for something more, like being among the best, becoming a professional or qualifying for larger championships, as is the case with this account.
As I have a very busy day due to my clients, I thought it might be interesting to share here with you details of an athlete's preparation. And in this case, let's agree, it's a preparation that could give the spot to Mr. Olympia. I talked to Ulisses and he agreed.
I hope you enjoy and I already anticipate that I will not have time to be so active here with the posts and answers, especially since it is not something I need to report daily. Let's start this here then!
Athlete: @ulissesxp (https://www.instagram.com/ulissesxpro/)
Category: Classic Physique
Federation: NPC IFBB PRO League
Intended Championship: Some later in the second semester, but more likely to be the Atlantic Coast (the same championship he was in 2021).
Height: 183cm (6' 0'')
Current weight: 108kg (238,1 LBS)
Some photos of the current physique:
Unfortunately, he did not send a back photo, as this was seen through a video he sent me. If anyone knows how to upload a video more easily, like it is done on imgur.com, let me know and I will post it here late
Situation: Ulisses was off for a while, following the plan in a more flexible way, making healthier choices, but without worrying too much about the amount, since he was on a trip to Japan with his wife. Now, coming back from the trip, we will maintain control of macro intake and start his off.
First plan has:
Proteins: 268.
Lipids: 59.5g
Carbohydrates: 595.8g
Calories: 4004 Kcal
The foods that are part of his diet include:
Meal 1: Whey shake, albumin, banana (or equivalent fruit) and cinnamon powder.
Meal 2: Rice (or equivalent carb), raisins (or equivalent carb), a protein (always alternating between chicken breast, turkey breast and lean red meat), salad at will and olive oil.
Meal 3: Pancake: pancake batter, oats, whey/albumin (or pasteurized liquid egg whites), peanut butter (or equivalent), kiwi, strawberries, and apples.
Meal 4: Similar to meal 2
Meal 5: Similar to meal 2, but with less carbs
--
One free meal is allowed per weekend, replacing two diet meals with the free meal (which must still be made in a moderate way).
Supplementation includes: creatine, multivitamin, omega 3, Vitamin D3, Vitamin C, NAC and magnesium. To supplement anything else, only if I identify a need through biochemical tests.
Cardios: currently at 20min/day.
Protocol suggestion:
Workouts: As for training, Ulisses takes care of the training but I always exchange ideas with him about what he can do. Currently, he has been training almost one muscle group per day (or back, or chest, or quadriceps, or hamstrings, or shoulders, or arms) and then he adds some additional exercise to complement, such as doing some tricep exercises after chest training, or adding bicep exercises after back training, or calf after leg training, etc. Ulisses values observing recovery between workouts and also depends on available time due to his busy routine.
Well, that's it, guys. I won't go into too much detail here because, as I mentioned above, my time is short. I will add new information as I have news and answer your messages here as soon as I can.
I already thank you for the attention of everyone who is following and cheering! Hugs to everyone!
For those who don't know me, I am a nutritionist and coach for bodybuilding athletes (also for some other performance and fighting sports) and also for people who don't have the intention of competing, but who live this lifestyle, always taking care of their diet, training and seeking results above average.
I had the dream of competing in 2015, but due to some personal problems at the time, I ended up giving up. However, this was also the time I started to study more about everything involved in bodybuilding, especially about diet and the use of ergogenic aids. So, even though I didn't compete, this knowledge still served me to continue getting better results with myself, but also with the people who started looking for me to follow, be it athletes or lifestyle people.
As I no longer have the intention of competing, I can say that I always feel like I'm competing when one of my athletes is on stage competing, whether it is the goal, as it is for some, to just compete for experience, or when you are looking for something more, like being among the best, becoming a professional or qualifying for larger championships, as is the case with this account.
As I have a very busy day due to my clients, I thought it might be interesting to share here with you details of an athlete's preparation. And in this case, let's agree, it's a preparation that could give the spot to Mr. Olympia. I talked to Ulisses and he agreed.
I hope you enjoy and I already anticipate that I will not have time to be so active here with the posts and answers, especially since it is not something I need to report daily. Let's start this here then!
Athlete: @ulissesxp (https://www.instagram.com/ulissesxpro/)
Category: Classic Physique
Federation: NPC IFBB PRO League
Intended Championship: Some later in the second semester, but more likely to be the Atlantic Coast (the same championship he was in 2021).
Height: 183cm (6' 0'')
Current weight: 108kg (238,1 LBS)
Some photos of the current physique:
Unfortunately, he did not send a back photo, as this was seen through a video he sent me. If anyone knows how to upload a video more easily, like it is done on imgur.com, let me know and I will post it here late
Situation: Ulisses was off for a while, following the plan in a more flexible way, making healthier choices, but without worrying too much about the amount, since he was on a trip to Japan with his wife. Now, coming back from the trip, we will maintain control of macro intake and start his off.
First plan has:
Proteins: 268.
Lipids: 59.5g
Carbohydrates: 595.8g
Calories: 4004 Kcal
The foods that are part of his diet include:
Meal 1: Whey shake, albumin, banana (or equivalent fruit) and cinnamon powder.
Meal 2: Rice (or equivalent carb), raisins (or equivalent carb), a protein (always alternating between chicken breast, turkey breast and lean red meat), salad at will and olive oil.
Meal 3: Pancake: pancake batter, oats, whey/albumin (or pasteurized liquid egg whites), peanut butter (or equivalent), kiwi, strawberries, and apples.
Meal 4: Similar to meal 2
Meal 5: Similar to meal 2, but with less carbs
--
One free meal is allowed per weekend, replacing two diet meals with the free meal (which must still be made in a moderate way).
Supplementation includes: creatine, multivitamin, omega 3, Vitamin D3, Vitamin C, NAC and magnesium. To supplement anything else, only if I identify a need through biochemical tests.
Cardios: currently at 20min/day.
Protocol suggestion:
- Testosterone enanthate 400mg/week
- Boldenone undecylenate 500mg/week *
- NPP 500mg/week
- Oxymetholone 50mg/day (3x per week, only on heavier training or weak point days)
Workouts: As for training, Ulisses takes care of the training but I always exchange ideas with him about what he can do. Currently, he has been training almost one muscle group per day (or back, or chest, or quadriceps, or hamstrings, or shoulders, or arms) and then he adds some additional exercise to complement, such as doing some tricep exercises after chest training, or adding bicep exercises after back training, or calf after leg training, etc. Ulisses values observing recovery between workouts and also depends on available time due to his busy routine.
Well, that's it, guys. I won't go into too much detail here because, as I mentioned above, my time is short. I will add new information as I have news and answer your messages here as soon as I can.
I already thank you for the attention of everyone who is following and cheering! Hugs to everyone!
