Diet, training and supplementation of athlete Sergi Constance

Sergi Constance is a Spanish athlete, he represents the brand Myprotein and is currently WBFF PRO.

He is 1.85m tall, weighs 94kg and is 26 years old.

Find out below about his training plan, diet and the supplements he uses.

Training

Sergi Constance does weight training 5 times a week, working each muscle once a week, two muscles per workout.

Typically aim for 3 or 4 sets per exercise and the repetitions vary a lot, most of the time ranging between 10-15 repetitions per set.

In addition, he also does cardiovascular training three times a week.

Monday ? Quadriceps/Calves

• Leg Extension ? 5 sets x 20 repetitions
• Squat ? 4 sets x 15 reps
• Press ? 4 sets x 15 reps
• Leg extension with one leg ? 3 sets x 20 repetitions
• Seated calf raise ? 4 sets x 10 repetitions
• Standing calf raise ? 3 x 8-12 reps

Tuesday ? Chest/Triceps

• Incline bench press ? 5 sets x 10-20 reps
• Incline hammer press ? 4 sets x 10-15 reps
• Openings ? 4 sets x 10 repetitions
• Decline chest press ? 4 sets x 8-12 reps
• Funds ? 3 sets x 10 repetitions
• Triceps extension ? 3 sets x 10 repetitions
• Tricep to forehead with inclined bar ? 4 sets x 10 repetitions

Wednesday ? Back/Bicep

• Pulldown takes wide ? 4 sets x 10 repetitions
• Barbell row ? 4 sets x 10 repetitions
• Dumbbell row ? 3 sets x 10-15 reps
• Pulldown with reverse grip ? 3 sets x 10-15 reps
• Dead weight ? 4 sets x 10 repetitions
• Hammer Curl ? 3 sets x 10-15 reps
• Dumbbell bicep concentrate ? 3 sets x 10-15 reps

Thursday ? Rest

Friday ? Shoulder/Trapezius

• Dumbbell Shoulder Press ? 4 sets x 10-20 reps
• Sitting sides ? 4 sets x 10-20 reps
• Later on the machine? 4 sets x 10-20 reps
• High row ? 4 sets x 10-20 reps
• Dumbbell shrugs ? 4 sets x 10-20 reps

Saturday? Hamstrings/Abs

• Leg curl ? 4 sets x 15-20 reps
• Deadweight straight legs ? 4 sets x 6-12 reps
• Leg curl with one leg ? 4 sets x 10-20 reps
• Abdominal crunch ? 3 sets x 15 reps
• Suspension leg raises ? 3 sets x 20 repetitions

Sunday? Rest

Cardio

Sergi Constance's cardiovascular training is low intensity and is done 3 times a week, between 30 and 45 minutes.

Your choice is usually on the treadmill, using some incline but keeping the intensity low.

Diet

Sergi Constance's diet isn't much different from what we're used to seeing.

Eat 6 meals a day, only 4 of which contain direct sources of carbohydrates, making two meals a day with only sources of protein and fat.

• Meal 1
• Oat
• 2 eggs
• 6 egg whites

• Meal 2
• 6 rice crackers
• Red meat
• Nuts

• Meal 3
• White rice
• Chicken
• tomatoes
• Nuts

• Meal 4
• 2 rice crackers
• Isolated protein shake with glutamine

• Meal 5
  
• Tuna
• Vegetables
• Nuts

• Meal 6
• Salmon
• Vegetables
• Nuts

Supplements

Finally, we present the supplements used by this athlete.

• Multivitamin
• BCAA'S
• Glutamine
• Nitric oxide
• Isolated whey protein
• Casein

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Web site

Information taken from the websites sergiconstance.com / cutandjacked.com / simplyshredded.com