Sergi Constance has made his mark as a bodybuilder, fitness model, and social media sensation. He is also the owner of a fitness clothing brand and is a freelance personal trainer as well.
His quest for achieving this athletic built started off when he was younger and wanted to become big and strong. He joined a gym and few weeks into training, bodybuilding became his only craze. That was the time he decided he would focus completely on transforming his body and becoming the world’s best fitness model.
He attributes his fitness achievement so far, to years of following a healthy diet plan and intense training sessions. He motivates himself every day to be a better version of himself.
His enthusiasm to attain and maintain this physique has definitely triggered an eagerness in us to know the secret behind it. So without wasting any more time, let us check out Sergi Constance’s meal plan.
What Will I Learn?
Sergi Constance’s Diet Plan
Sergi Constance’s diet is similar to that of a striving bodybuilder’s meal plan. His daily meal typically consists of lean meat, healthy fats, and carbohydrates.
He follows a diet chart involving six meals, which are evenly spaced out in a day. Being consistent with his diet has helped him improve his fitness levels tremendously. This eventually helped him achieve his goal that he had set focus on.
Here is a glimpse of what Sergi Constance’s diet plan is all about.
Sergi Constance‘s Meal Plan
Oats, 2 eggs, 6 egg whites
6 Rice cakes, red meat, walnuts
Chicken, white rice, tomatoes, walnuts
Glutamine, rice cakes, Protein shake, isolate protein
Tuna, Vegetables, walnuts
Salmon, Vegetables, walnuts
With a diverse nutrition plan as Sergi’s, one would be looking forward to his next meal for sure.
Including protein in your diet helps in the overall growth and maintenance of the body. It also helps in keeping your body alkaline. Also, the energy required to burn off your extra calories comes from an adequate protein intake.
Sergi gets his carbohydrate requirement from vegetables and grains, which is a healthy and right way. Healthy fats, in the form of nuts, provide the body with energy. It also helps in the absorption of some vitamins by the body. Since essential fatty acids are not made by your body, it is essential that one should include them in diet.
What to Eat
Sergi has always been an avid follower of healthy eating, and his physique has been proof of it. Some of the foods he strongly recommends to eat on a daily basis are:
- Protein shake
What to Avoid
In every successful bodybuilder’s life, there are certain restrictions that they abide by. When it comes to his diet, Sergi makes sure he avoids foods that do not provide essential nutrients. He recommends that people should not just pile on empty calories as it would hamper their fitness goals.
Some foods that Sergi strictly avoids are:
- Fried food
- Processed foods
- Junk food
Sergi Constance’s Supplements
Sergi ensures to gain maximum nutrition from his food. But it is not always possible. Hence, with the guidance of his nutritionist, he consumes certain supplements which help him meet his nutritional requirements.
These are some of Sergi Constance’s supplements included in his diet plan:
- Glutamine: This supplement is essential as it aids in reducing fatigue and muscle soreness. It boosts immunity and keeps the gut healthy.
- Multivitamin: It is used to boost immunity and has anti-oxidant properties. It helps in replenishing any missing nutrients in the diet.
- BCAA: It helps majorly in muscle growth. It also helps in decreasing muscle soreness after a workout. It maintains muscle mass by preventing muscle wasting.
- Casein protein: It is a slow-digesting protein that increases muscle growth and aids in post-workout recovery. This is important for weight loss while maintaining muscle mass.
- Whey protein isolate: Since it is a high-quality protein, it aids in muscle growth. It also helps to keep you satiated for a longer time.
- Nitric Oxide: This supplement decreases muscle soreness and improves your workout training session.
Sergi’s highly competitive spirit has helped him achieve this great feat in the fitness arena. His favorite quote states, ‘the difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will’. By following his diet, with a goal to become fit, one is surely going to excel!