How Bodybuilder Sadik Hadzovic Eats and Trains in a Day
Sadik Hadzovic is simply 35 years outdated, however he has already competed in 18 IFBB Pro League competitions in each the Men’s Physique and Classic Physique classes. He has received the distinguished New York Pro Bodybuilding competitors twice (2013 and 2022), received the gold medal on the 2015 Arnold Men’s Physique Classic and has competed in 5 Mr. Olympia competitions.
How do you construct that physique? The reality is, it isn’t about eating regimen and it isn’t about train. Instead, you want a excellent mixture of eating regimen and train, an artwork kind that Hadzovic and many different athletes have labored to grasp. Your coaching and eating regimen complement one another, and understanding how the 2 disciplines work together is vital to your capacity to pack on nice muscle and power.
The artwork of constructing muscle and tearing abs is all the time about a combination of issues. Hadzovic works to keep up a completely calibrated strategy to consuming AND coaching. This 12 months, he must get that blend proper as a result of he has huge objectives. “My goal now,” he says, “is to win the Olympics.”
Not certain methods to obtain it? Take a take a look at a day in the lifetime of his pre-Olympics coaching and eating regimen regimes.
There is nothing uncommon or particular about Hadzovic’s weight coaching routine. His common periods include strolling on the treadmill for a couple of minutes, doing a quick sequence of lunges, and hammering one or two physique components with a barrage of heavy weights for a huge whole quantity (31 units in instance under).
He trains 5 days a week: legs on Monday, chest and triceps on Tuesday, again on Thursday, chest and shoulders on Friday, and again and biceps on Saturday. Dr. Michael Camp, DPT, CSCS, CES creates Hadzovic’s routines and updates them often. And Hadzovic all the time trains exhausting. “People don’t train hard enough,” says Hadzovic. “They’re either going too long between sets, or when they do their set, they’re just counting reps. You want to do a weight that’s beyond your comfort level…if you can lift a weight comfortably for 10 reps and you’re not out of breath, you’re not really training.”
One of his favourite days is the again and biceps session.
Warming up: Walking on the treadmill, 10 minutes.
Hadzovic will get on the treadmill, solely to get his blood flowing and his coronary heart fee up a bit. He’s not going exhausting right here, he is simply shifting.
EXERCISE 1: T-Spine Foam Roller Mobility
This warm-up frees Hadzovic’s again. This again mobility is vital to setting him up for fulfillment. He does 1 set of 10 reps.
EXERCISE 2: Cat-Camel/YT-Ws
The bodybuilder continues to heat up his again with the cat-camel stretch, which alternately arches and rounds his again. After that, he begins constructing stability in the center of his again with Y/T/Ws. He does 1 set of 10 reps for every motion.
EXERCISE 3: Straight arm deadlift, huge grip deadlift superset
Hadzovic does 4 pairing units of his most important workouts. He begins with the lat pulldown to the arm, which wakes up his lats. He additionally preps his paws for wide-grip pulls. He does 4 units of 8-10 reps for every motion.
EXERCISE 4: Row loaded with tiles
Hadzovic has accomplished vertical pulls; now he’ll get a horizontal row that builds the thickness of the center of the again. He pushes this tough, too, doing 12 reps the primary set, then 10, then 8, and lastly, 6.
EXERCISE 5: Back Neck Lat Pulldown
Then it is again to the vertical draw, so Hadzovic can carve out particulars in his layers and pile on extra good contractions. He does 3-4 units of 10-12 reps right here. However, this is not a carry for everybody, so do not be afraid to do a totally different pull, like a one-arm pull, in this spot.
EXERCISE 6: Machine Preacher Curl
Now, Hadzovic turns his consideration to his arms. He begins with machine preacher curls, opening them up with an isolation train. He does 4 units of 8-10.
EXERCISE 7: EZ-Bar Standing Curl
His biceps are already pumped, and now he is engaged on excessive reps. Hadzovic does 3 units of 10-12 right here, holding for 3 seconds on the high of every rep. This is a lengthy set; it takes 40-50 seconds to cross.
EXERCISE 8: Dumbbell curl
It’s 3 extra units of 10-12 right here, and once more Hadzovic stays for 3 seconds on the high of every rep. He’s doing a deeper stretch on his biceps right here as a result of his elbows are behind his torso to start with.
EXERCISE 9: Hammer Curl
This traditional transfer hits Hadzovic’s brachialis, a key muscle that helps your biceps actually pop. He’s packed a lot of quantity by the point he is right here: He’s already accomplished greater than 100 reps of arm workouts alone.
EXERCISE 10: Bent Back Standing Cable Raise
Hadzovic finishes with a little extra again work, this time integrating his bottom as nicely. He does 3 units of 10-12 reps right here. This is a gentle transfer, the one light-weight transfer Hadzovic will make all day.
Hadzovic follows a traditional bodybuilding eating regimen, counting on satisfactory quantities of protein (1.5 grams per kilogram of physique weight, he says) and digestible carbohydrates for vitality. Aside from a single spoonful of nut butter, all of the fats Hadzovic consumes comes from different meals he eats.
“The relationship between eating and exercise is very important,” says Hadzovic. “It’s the same difference as having a race car and putting 83 octane versus 93 octane. I want to use racing fuel in my engine.”
It’s simply not as gas environment friendly as you would possibly anticipate. Eight weeks out Mr. Olympia (when this interview befell), Hadzovic says he has 15 kilograms of water and fats to lose from his physique. He must eat sufficient to hit the gymnasium exhausting, shedding as much as half a pound a day in the final 4 weeks of his preparation. On today, that is lower than 2,500 energy.
It can change. Hadzovic has day by day checkups together with his nutritionist, Kash Guidry. If Hadzovic appears to be like flat — “which means the muscles aren’t jumping,” he explains — he’ll swap out a hen breast at a meal for a fattier sirloin steak. Or he’ll add 50 grams of white rice to his pre- or post-workout meal. “I eat the same 15 foods year-round,” says Hadzovic. “I’m constantly in this meditative state where it’s normal to eat a high protein meal every two hours; it is normal to drink two liters of water a day; It’s normal to do 45 minutes of intense cardio.”
Sadiq’s eating regimen
8 egg whites, 1 egg yolk
2/3 cup quaint oatmeal
1/2 cup blueberries
It’s all in regards to the eggs for Hadzovic to begin the day. Eggs are a full protein, offering all of the amino acids your physique wants.
7 oz hen breast
7 oz crimson potatoes
Chicken breast is among the most revered sources of protein there may be. Hadzovic provides crimson potatoes to the combo to get some extra advanced carbohydrates into his eating regimen.
7 oz hen breast
6 oz cooked jasmine rice
Yes, it is extra hen breast and carbs. Jasmine rice blends with Hadzovic’s palette. Also word that Hadzovic will not be afraid of white rice.
Hadzovic has simply completed his exercise as he has his “fourth meal”, a traditional protein shake. He’s replenishing protein in his physique after coaching – and fairly quickly he’ll be consuming his largest meal but.
8 oz 96/4 Beef
5 oz cooked jasmine rice
Hadzovic now cuts six ounces of beef. This can be his third supply of assorted protein of the day (after eggs and hen), a diverse strategy that helps preserve his nutrient profile balanced.
8 egg whites, 1 egg yolk
1 tablespoon of almond butter
And right here is the final meal. Hadzovic began the day with eggs and ends it the identical method. But now, as he ends his day filled with meals, he skips the carbs and as a substitute swallows some almond butter, his solely dose of fats. (The remainder of his fats consumption was largely from his protein sources).
Protein: 251 grams
Carbohydrates: 154 grams
Fat: 47 grams
You do not have to be a skilled bodybuilder to seize some stable stuff from Hadzovic. To construct muscle, what you do will not be as vital as the aim behind what you might be doing. Train exhausting and attempt to do a little extra every time.
Getting in form would not require the extent of dietary self-discipline Hadzovic adheres to year-round. If you need to lose some physique fats, you have to create a calorie deficit and keep it up for a few months. When you need to construct muscle, add a few hundred clear energy and persist with them for a few months to develop.
Consistency is the important thing. After all, Hadzovic could also be nearing the height of his aesthetic potential, however it took him greater than a decade to get there.
WH Sharpe is a Colorado native who resides in Vermont – the one East Coast state that indulges his ardour for snowboarding. His different hobbies embrace strolling his canine and utilizing his pizza stone. WH writes about well being, train and vitamin.