Hidetada Yamagishi Diet Plan and Workout Routine

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Hidetada Yamagishi is a trailblazing figure in the world of bodybuilding. As the first Japanese IFBB Pro to grace the stage of the prestigious Mr. Olympia competition, he has cemented his legacy as one of Asia’s most prominent bodybuilders.

His journey into the world of fitness began as a slender teenager, weighing a mere 130 pounds. At that time, his primary goal was to enhance his strength and size to excel in various sports. 

Hailing from Tokyo, Japan, Hidetada’s upbringing was steeped in physical activity, ranging from baseball and soccer to gymnastics and Shorin kung fu. He even represented his school in rugby at the highest level.

However, as his rugby career progressed, Hidetada Yamagishi recognized the need to bulk up and add muscle mass to compete effectively against larger athletes. This realization led him to join a local gym and embark on a weightlifting journey. 

Despite starting as a 130-pound teenager, through unwavering dedication and hard work, he managed to gain an impressive 50 pounds by the time he graduated from high school. 

Hidetada Yamagishi Diet Plan and Workout Routine
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This transformation fueled his passion for bodybuilding, causing him to leave rugby behind and set his sights on a professional bodybuilding career.

Upon completing high school, Hidetada Yamagishi enrolled at Waseda University, where he pursued a degree in Sports Nutrition, aiming to deepen his knowledge of fitness

Although his family encouraged him to focus on his studies, his determination to become a professional bodybuilder remained unwavering. 

During his college years, Hidetada Yamagishi made substantial progress in sculpting his physique, laying the foundations for a powerful and shredded figure.

By the age of 19, in just his second year of college, Hidetada Yamagishi had already claimed victory in his first bodybuilding competition, the national college championships. 

He successfully defended his title in his senior year, establishing himself as a rising star in Japan’s bodybuilding scene.

At 25, Hidetada Yamagishi entered his first official competition, the 1998 JBBF Japan Nationals, where he impressively secured the 2nd place spot in the middleweight division, further fueling his determination to pursue a bodybuilding career.

Over the next three years, Hidetada Yamagishi participated in an additional eight shows, gaining valuable experience as an athlete. 

hidetada yamagishi mr olympia
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While he frequently landed in the top three, his most significant achievement came in 2001 when he clinched the IFBB Asian Amateur Championships title, earning his Pro Card in the process and becoming the first Japanese IFBB Pro.

In 2007, Hidetada Yamagishi made history by qualifying for the Mr. Olympia show after finishing 3rd in the IFBB Sacramento Pro Championships. 

His participation in the Mr. Olympia marked a groundbreaking moment, as he became the first Japanese man ever to grace the stage of this prestigious competition, forever solidifying his place in the annals of bodybuilding history.

In 2023, Hidetada Yamagishi returned to the Masters Olympia 2023 and won the contest in the Men’s Open Bodybuilding up to 212. 

Hidetada Yamagishi’s Diet and Nutrition Plan

hidetada yamagishi diet plan
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Hidetada Yamagishi’s commitment to his physique extends beyond the gym, as his diet and nutrition plan play a crucial role in his success as a bodybuilder. 

He meticulously monitors his dietary intake, maintaining a food journal to track the precise amounts of protein, carbohydrates, and fats he consumes. 

This meticulous approach enables him to closely analyze the connection between his eating habits and his physical progress.

In his pursuit of the ultimate physique, Hidetada Yamagishi adheres to a rigorous dietary regimen. One of the standout features of his nutrition plan is his impressive daily intake of carbohydrates and protein

He sets a high bar for himself, aiming to consume a remarkable 700 grams of carbohydrates and 400 grams of protein each day.

This high carbohydrate intake likely serves as a vital energy source for his intense training sessions, allowing him to maintain the energy levels necessary for grueling workouts and muscle recovery. 

Carbohydrates are crucial for replenishing glycogen stores and providing sustained energy during strenuous training routines.

The substantial protein intake aligns with bodybuilding’s fundamental principle of supporting muscle growth and repair. 

Protein serves as the building block for muscle tissue, aiding in the recovery and development of the lean, sculpted physique that Hidetada Yamagishi is known for.

By meticulously tracking his macronutrient intake and adhering to such a demanding diet, Hidetada Yamagishi ensures that he provides his body with the essential nutrients it needs to fuel his workouts, support muscle growth, and maintain his remarkable physical condition. 

His disciplined approach to nutrition underscores the dedication and commitment required to excel in the world of professional bodybuilding.

Hidetada Yamagishi Meal Plan

hidetada yamagishi nutrition
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Hidetada Yamagishi follows a meticulously planned meal schedule to support his intense training regimen and physique goals. 

Here’s a breakdown of his daily meal plan:

6:00 AM

Hidetada Yamagishi Meal 1

  • 1 bagel
  • 5 whole eggs
  • Water

Hidetada Yamagishi Meal 2

12:00 PM:

Branched-Chain Amino Acids (BCAAs) for intra-workout support

2:30 PM – Post Workout Drink

Likely a protein shake or recovery drink to replenish nutrients post-exercise

Hidetada Yamagishi Meal 3

  • Rice
  • Steak
  • Water

Hidetada Yamagishi Meal 4

  • Rice
  • Chicken
  • Water

8:00 PM:

Hidetada Yamagishi Meal 5

  • Rice
  • Fish
  • Water

12:00 AM (Midnight)

  • Whey protein shake

This meal plan is carefully structured to provide Hidetada Yamagishi with the necessary macronutrients and energy to fuel his workouts, support muscle growth, and aid in recovery.

It features a balanced combination of carbohydrates, protein, and healthy fats to meet the demands of his rigorous training routine. 

The inclusion of supplements like BCAAs and a fat burner further demonstrates his commitment to optimizing his nutrition for bodybuilding success.

Hidetada Yamagishi Workout Routine

hidetada yamagishi workout routine
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Hidetada Yamagishi’s dedication to his training regimen is a critical component of his success as a bodybuilder

He consistently pushes himself to train harder, focusing on one specific muscle group during each workout session. He follows a rigorous schedule and only takes a day of rest on Sundays. 

Additionally, as he approaches a competition, he increases his training frequency to twice per day to fine-tune his physique. 

Here’s a breakdown of Hidetada’s Yamagishi weekly training plan:

Monday – Legs Workout

On this day, Hidetada dedicates his workout to developing his leg muscles, including exercises for quadriceps, hamstrings, and calves.

Tuesday – Chest (Morning) and Hamstrings/Calves (Night) Workout

hidetada yamagishi chest workout
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In the morning, he focuses on chest exercises to build a strong and well-defined chest.

In the evening, he shifts his attention to hamstring and calf workouts, targeting the posterior chain of his lower body.

Wednesday – Delts Workout

Midweek, Hidetada Yamagishi concentrates on shoulder exercises to sculpt his deltoid muscles.

Thursday – Back Workout

hidetada yamagishi back workout
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This day is dedicated to building a powerful and well-defined back, with exercises that target the upper, middle, and lower back muscles.

Friday – Arms Workout

hidetada yamagishi arm workout
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Hidetada Yamagishi pays special attention to his arm muscles, working on both biceps and triceps to achieve the impressive arm development associated with bodybuilding.

Saturday – Back Workout

Another intense back workout session to further develop his back muscles.

Sunday – Rest

A well-deserved day of rest, allowing his body to recover and recharge for the upcoming week of training.

This structured training plan allows Hidetada Yamagishi to systematically target each major muscle group, ensuring balanced development and optimal progress in his bodybuilding journey. 

His commitment to pushing his limits and increasing training frequency leading up to competitions underscores his dedication to achieving peak performance and physique condition.

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Tikkay Khan
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