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.
The prospect of facing these top-tier athletes demonstrates Andrea’s readiness to showcase his abilities at the Olympia event.
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.
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.
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.
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.
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
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
Here is an outline of his training plan:
Monday: Chest Workout
|Barbell Bench Press||4 Sets of 12 Reps|
|Incline Dumbbell Press||4 Sets of 12 Reps|
|Machine Chest Press||4 Sets of 12 Reps|
|Weighted Dips||4 Sets of 12-15 Reps|
|Weighted Push-Ups||4 Sets of 12-15 Reps|
Tuesday: Back Workout
|Deadlift||4 Sets of 8-10 Reps|
|Wide-Grip Lat Pulldown||4 Sets of 10-12 Reps|
|Dumbbell Row||4 Sets of 10-12 Reps|
|Bent-Over Barbell Row||4 Sets of 15-20 Reps|
|Pull-Up||4 Sets of 12-15 Reps|
Wednesday: Shoulders Workout
|Seated Dumbbell Press||5 Sets of 10-15 Reps|
|Straight Bar Front Raise||5 Sets of 10-15 Reps|
|Dumbbell Lateral Raise||5 Sets of 20-25 Reps|
|Cable Pull||5 Sets of 15-20 Reps|
|Barbell Shrug||5 Sets of 10-15 Reps|
Thursday: Legs Workout
|Barbell Squat||5 Sets of 8-10 Reps|
|Front Rack Lunge||5 Sets of 10-12 Reps|
|Leg Extension||5 Sets of 12-15 Reps|
|Dumbbell Lunge||5 Sets of 12-15 Reps|
Friday: Arms Workout
|Close-Grip Barbell Bench Press||4 Sets of 8-10 Reps|
|Biceps Curls with Resistance Bands||4 Sets to Failure|
|Seated Cable Curl||4 Sets of 10-12 Reps|
|Seated Overhead Triceps Extension||5 Sets of 8-12 Reps|
|Standing Barbell Curl||5 Sets of 5-10 Reps|
|Triceps Press||To Failure|
Saturday and Sunday: Rest
- Rest and Recovery
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.