Stian Bjørnes | Xcore Nutrition - Supplements for Hardcore Athletes

Stian Bjørnes

location_on Norway

  • Height: 176cm
  • Weight: 90kg
  • Age: 37
  • Activity: Fitness

Goals

"My goal is to maintain my body for years to come and motivate younger generations to take care of their body and health. My dream is to live out of the physical exercise, just like I do now, and help others by inspiring them. I do not just want to work out as a hobby, but as a livelihood.
Besides, I like to set new and higher goals and reach them."

What Motivates You

"Earlier in my life, my motivation was to look at other elderly boys training hard at the gym. I wanted to be like them. Currently, what motivates me is to achieve the goals I set for myself. I'm not competing in fitness, but I'm equally motivated to have a stage body, so I’m constantly in competition with myself. Seeing other major athletes, both their exercise videos and photos, motivates me. But what drives me most is to be a model for others, especially for my children, once showing them what a healthy lifestyle means is very important to me."

Bio

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.

Plans

Breakfast
Breakfast
100-150g oatmeal
1-2 scoops vanilla protein
1 banana
Water
Topped with superfoods
Lunch
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.
Before exercise
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
During training
10g BCAA in water
After training
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
150-200g vegetables
Every meal
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.
Chest and biceps
Back and calves
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

Shoulders and triceps
Legs and abs
Rest day
Rest day

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