Andrea Presti Diet Plan and Workout Routine

Andrea Presti, hailing from Italy, is regarded as one of the best IFBB professional bodybuilders in the industry. His exceptional skills and dedication have earned him a place among the elite athletes in the bodybuilding world. 

Andrea secured qualifications for the prestigious Mr. Olympia contest in 2022 following his victory at the 2022 Mr. Big Evolution Portugal Bodybuilding Show.

As the stage is set for this year’s Olympia, Andrea is poised to take on formidable competitors such as Big Ramy, Nick Walker, Hadi Choopan, Iain Valliere, and Hunter Labrada

The prospect of facing these top-tier athletes demonstrates Andrea’s readiness to showcase his abilities at the Olympia event.

Andrea Presti Diet Plan and Workout Routine
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Andrea’s journey in bodybuilding began in 2015 when he started competing in the IFBB Italy league after participating in the WABBA Italy contest and the 2014 Due Torri Trophy. 

He achieved outstanding results through his remarkable performances in Italian and international competitions, ultimately earning his pro card.

In 2016, Andrea competed at the IFBB European Championships in Men’s Bodybuilding in the over 100 kg category, where he secured an impressive 2nd place. 

The following year, he claimed the title of ifbb pro bodybuilder overall by emerging victorious at the Olympia Amateur 2017 Spain, defeating Andrea Muzi.

2018 Andrea made his professional bodybuilding debut at the George Farah Classic Italy, where he attained 2nd place. He participated in the Bigman Weekend IFBB Pro the following year, finishing in seventh place.

In 2021, after taking a year-long break, Andrea returned to the professional league by competing in the Puerto Rico PRO IFBB 2021, a qualifying event for the 2021 Mr. Olympia

Notably, he secured 4th place against strong contenders such as Akim Williams, Mohamed Shaaban, Hassan Mostafa, Andrea Muzi, and Theo Leguerrier

At the 2021 Mr. Olympia, Andrea showcased his excellent condition but was only called out once on stage, competing alongside notable athletes like Big Ramy, Brandon Curry, Hadi Choopan, Hunter Labrada, Nicholas Walker, William Bonac, Iain Valliere, Mohamed Shaaban, Roelly Winklaar, and Hassan Mostafa.

Following that, Andrea Presti participated in the Yamamoto Nutrition Cup 2021 held in Rome, where he stood out as one of the prominent competitors. He received a callout in the first round alongside Nathan De Asha, Roelly Winklaar, Samson Dauda, and Theo Leguerrier

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In 2022 Andrea took part in the 2022 New York Pro, securing an impressive 2nd place against Blessing Awodibu.

Continuing his momentum, Andrea Presti achieved a remarkable 2nd place at the 2022 Orlando Pro, which took place at the Orange County Convention Centre in Orlando, FL. The event featured 12 Men’s Open competitors, with Hassan Mostafa claiming the top spot.

With his exceptional performances, Andrea Presti earned qualifications for the highly coveted Mr. Olympia contest in 2022 by winning the 2023 Mr. Big Evolution Portugal Bodybuilding Show

This accomplishment solidifies his status as a top-tier bodybuilder and sets the stage for continued professional bodybuilding success.

Andrea Presti Diet and Nutrition Plan

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Andrea Presti follows a carefully crafted diet and nutrition plan to fuel his body for optimal performance and muscle development. His approach focuses on balancing macronutrients and strategically timing his meals to support his rigorous training and physique goals.

Protein is central to Andrea’s diet, and he consumes a substantial amount daily. He aims to intake around 500 grams of protein, roughly 2 grams per pound of body weight. 

This high protein intake supports muscle growth, repair, and maintenance. Andrea obtains his protein from various sources, emphasizing lean options such as beef, steak, and chicken.

Carbohydrates are another important component of Andrea’s nutrition plan, particularly during his “bulking” phase. During this period, he consumes approximately 400 grams of carbohydrates per day. 

Carbs provide the energy necessary to fuel his intense workouts and replenish muscle glycogen. By managing his carbohydrate intake carefully, Andrea ensures he has sufficient energy reserves for optimal performance and muscle growth.

While Andrea focuses on consuming adequate protein and carbs, his fat intake is moderate. He primarily obtains fats from protein sources like beef steak, which naturally contains some fat content. This approach allows him to maintain a balanced macronutrient profile while supporting his nutritional needs.

Andrea incorporates chicken as a staple in his diet, consuming a significant amount daily. He adjusts the specific parts based on his training phase.

 During the “off-season,” he includes various chicken elements in his meals. As he approaches a contest, he primarily consumes lean chicken breast, which is lower in fat and helps him maintain his desired physique.

In addition to macronutrient management, Andrea pays attention to meal timing. He spreads his meals throughout the day to maintain a consistent supply of nutrients and support muscle recovery. 

This strategic approach optimizes nutrient absorption and utilization, ensuring his body has a continuous fuel source to sustain his intense training regimen.

Andrea Presti Meal Plan

Andrea Presti Meal 1

  • Five egg whites
  • 1 ½ cups oatmeal
  • Eight ounces of lean red meat
  • Fat burner supplement

Andrea Presti Meal 2

  • Nine ounces of fish
  • 1 ½ cups rice
  • 1 cup of vegetables
  • Two scoops of protein supplement

Andrea Presti Meal 3

  • Nine ounces of chicken
  • 16 ounces of potato (white or sweet)

Andrea Presti Meal 4

  • Nine ounces of fish
  • 1 ½ cups rice

Andrea Presti Meal 5

  • Nine ounces of chicken
  • 12 ounces of potato

Andrea Presti Meal 6

  • Ten egg whites

Andrea Presti Workout Routine

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Andrea Presti follows a well-structured workout routine that targets different muscle groups on specific days. 

Here is an outline of his training plan:

Monday: Chest Workout

Barbell Bench Press4 Sets of 12 Reps
Incline Dumbbell Press4 Sets of 12 Reps
Machine Chest Press4 Sets of 12 Reps
Weighted Dips4 Sets of 12-15 Reps
Weighted Push-Ups4 Sets of 12-15 Reps

Tuesday: Back Workout

Deadlift4 Sets of 8-10 Reps
Wide-Grip Lat Pulldown4 Sets of 10-12 Reps
Dumbbell Row4 Sets of 10-12 Reps
Bent-Over Barbell Row4 Sets of 15-20 Reps
Pull-Up4 Sets of 12-15 Reps

Wednesday: Shoulders Workout

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Seated Dumbbell Press5 Sets of 10-15 Reps
Straight Bar Front Raise5 Sets of 10-15 Reps
Dumbbell Lateral Raise5 Sets of 20-25 Reps
Cable Pull5 Sets of 15-20 Reps
Barbell Shrug5 Sets of 10-15 Reps

Thursday: Legs Workout

Barbell Squat5 Sets of 8-10 Reps
Front Rack Lunge5 Sets of 10-12 Reps
Leg Extension5 Sets of 12-15 Reps
Dumbbell Lunge5 Sets of 12-15 Reps

Friday: Arms Workout

Close-Grip Barbell Bench Press4 Sets of 8-10 Reps
Biceps Curls with Resistance Bands4 Sets to Failure
Seated Cable Curl4 Sets of 10-12 Reps
Seated Overhead Triceps Extension5 Sets of 8-12 Reps
Standing Barbell Curl5 Sets of 5-10 Reps
Triceps PressTo Failure

Saturday and Sunday: Rest

  • Rest and Recovery

Andrea Presti’s workout routine incorporates compound and isolation exercises to target various muscle groups effectively.

He focuses on progressive overload, gradually increasing the weight and intensity over time to continually challenge his muscles and promote growth. Rest days are included in the schedule to allow for proper recovery and to prevent overtraining.

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