Stian Bjornes is a Norwegian athlete with over 14 years of experience, who has been focused on training, health and progress for a long time now. For him, the gym is his therapy. He believes that you have to find balance and create your own way to success, by changing your lifestyle.
Besides training, he’s an Instagram influencer. In his spare time, he likes to travel and to be with his family and friends. Also, he likes to make good food and watch MMA sports and UFC. For him, taking care of hisbody is not a competition, but a satisfying thing for himself. And what motivates him is to be the best person he can be.
1-2 scoops vanilla protein
Topped with superfoods
240g pangasius fillet, cod fillet, sea fillet or 200g chicken fillet
150-200g vegetables (asparagus, broccoli, spinach, green peppers and a lot of fresh iceberg salad)
Cook the food with a teaspoon of organic coconut oil. If you are baking the food in the oven, take a teaspoon to take over the food afterwards or swallow straight down. This is the fat source of the meal.
1 scoop pre-workout (about 30min before you hit the gym)
Mix 3g of Citrulline Malate and 3g of Acetyl L-Carnitine in the pre-workout shake
Also 3x Yohimbine HCL
10g BCAA in water
40g whey protein, add cinnamon (to stabilize blood sugar), and 1g taurine in the shake
7 rice cakes or 1 box of pineapple
1 tablet of vitamin E for transporting glycogen to the muscles, as well as 1 tablet of zinc
1000mg of vitamin C to lower cortisol levels after exercise
1 Hour after exercise
200g beef, or turkey, or chicken
150g basmati (not jasmine rice or other rice) or 420g sweet potato or plain potato
I can have 2 pieces of large whole grain plain bread as a carbon source.
Drink 5g BCAA for the meal.
1 tablet of Vitamin E and 1 tablet of Zinc for every meal.
Legs and abs
Example of Leg Routine:
5- 6 min easy warm-up and stretch
Squats – 10 x 10
Leg press – 5 x 8
Leg extensions – 3 x 20
Lying leg curl – 4 x 12 – 15
Donkey raise – 1 x 25 weights + 1 x 25 bodyweight + 1 x 25 weights