Marc Hector Diet Plan and Workout Routine

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Marc Hector, a bodybuilder, and coach from the United Kingdom, is known for his lean and aesthetic physique, positioning him as a rising star in bodybuilding. Competing in the men’s open bodybuilding category, Marc has shown great promise and potential in the industry.

Born in the United Kingdom in 1987, Marc Hector was raised in his home country. Standing at a height of 5 feet 11 inches and weighing around 133 kg, Marc possesses impressive physical attributes, including a 20-inch arm and a 49-inch chest. 

These measurements indicate his dedication to building a muscular and well-developed physique.

One of the notable events in Marc Hector’s career is his participation in the Arnold Classic UK, where he competes against some of the world’s best bodybuilders, including Michael Frizzo, Julject Boiler Winkler, and William Bonac

Marc Hector Diet Plan and Workout Routine
via marc hector instagram

This demonstrates Mark’s commitment to challenging himself and competing at the sport’s highest level.

Marc sacrificed to pursue his bodybuilding dreams, leaving behind his family and friends. He relocated to Kuwait to work with renowned coach Abdullah, who is associated with the Autisms Gym and has trained several notable bodybuilders, including the current Mr. Olympia

Mark’s journey showcases his willingness to go the extra mile to achieve his goals. Before his bodybuilding career, Marc Hector had a background in football and engaged in weight training as part of his athletic pursuits. 

He discovered that his body responded well to weight training, ultimately inspiring him to enter bodybuilding.

2018 Marc Hector made a significant breakthrough by winning the Men’s Open Bodybuilding category at the Amateur Olympia, earning his Pro card. 

This accomplishment solidified his status as a professional bodybuilder and opened doors for further opportunities in the sport. Marc competed in the IFBB Europa Pro Show the same year, securing a respectable seventh-place finish. 

He also participated in the IFBB British Grand Prix, earning third place, further establishing his presence and competitiveness on the bodybuilding stage.

Maintaining an optimal diet is crucial for Marc Hector’s success as a bodybuilder. He follows a high-protein diet with moderate fat and a low-carb approach. Protein sources such as boiled eggs, tea, and red meat meet his nutritional needs.

Regarding training, Marc Hector focuses on heavyweights while emphasizing proper form to maximize muscle contraction. This approach allows him to build strength and develop well-defined muscles, contributing to his aesthetic physique.

marc hector bodybuilder height
via marc hector instagram

Outside of his bodybuilding pursuits, Marc Hector has ventured into coaching, specializing as a bodybuilding and barbell imposing coach. 

This diversification of his career allows him to share his knowledge and experience with aspiring athletes and enthusiasts.

With his achievements and contributions to the bodybuilding community, Marc Hector has amassed an estimated net worth of $500,000. 

His wealth is attributed to his various endeavors, including his success as a bodybuilder, coaching services, and partnerships with brands such as Nike.

Marc Hector’s future in bodybuilding looks promising, and many enthusiasts eagerly anticipate his debut in the prestigious Mr. Olympia competition. 

His dedication, work ethic, and continuous pursuit of excellence make him a compelling figure in bodybuilding.

Marc Hector’s Diet and Nutrition Plan

marc hector diet plan
via marc hector instagram

Marc Hector’s diet plan focuses on high protein intake, low carbohydrates, and moderate fat. His diet supports his bodybuilding goals and promotes muscle growth and recovery.

Protein-rich foods play a crucial role in Marc Hector’s diet. He relies on sources such as boiled eggs, steaks, and ground beef to meet his high protein requirements. 

These foods provide essential amino acids that are the building blocks of muscle tissue. Consuming adequate protein helps repair and rebuild muscles after intense workouts and supports muscle growth.

In addition to protein, Marc Hector includes other food items to meet his nutritional needs. This may include bread, salads, and other whole foods that provide essential vitamins, minerals, and fiber. These foods contribute to overall health and well-being.

On Marc Hector’s rest days, he may incorporate higher-calorie foods to prevent his physique from appearing “flat.” This could include double burgers, fries, and treats like white chocolate and Twix. 

Incorporating these foods is to maintain a balance and prevent excessive depletion of muscle glycogen, which can affect muscle fullness and appearance. Marc Hector’s diet focuses on consuming clean and nutritious foods that support his bodybuilding goals.

By prioritizing high-quality protein sources, controlling carbohydrate intake, and incorporating healthy fats in moderation, he optimizes his nutrition for muscle development, energy levels, and overall well-being. 

Marc Hector Meal Plan

Marc Hector follows a meal plan that prioritizes daily carbohydrates and protein. He consumes multiple meals to support his training and muscle growth goals. 

The first meal includes supplements and a shake, while subsequent meals focus on lean protein sources such as chicken and ground beef and carbohydrates from sources like rice, oats, and juices. 

Including a cheat meal (meal six) allows for flexibility in his diet.

Marc Hector Meal 1

  • 2 ounces of lemon juice with REVIVE’s GI plus and greens powder
  • Collagen powder and fiber supplements in a morning shake
  • 12oz fat-free milk
  • One scoop of whey protein
  • 150g oats
  • 35g almond butter
  • 100g blueberries

Marc Hector Meal 2 (Pre-Workout)

  • 7oz chicken breast
  • 150g Rice n Grinds
  • Intra-workout
  • 50g carbs from Gatorade Powder
  • 5g creatine
  • 10g glutamine
  • 25g carbs from RAW Intra

Marc Hector Meal 3

  • RAW Intra Carb 2 scoops
  • 60g RAW Whey Iso
  • 12oz strawberry banana juice
  • One banana

Marc Hector Meal 4

  • 8oz Megafit 93/7 ground beef
  • 100g carbs from Rice
  • 12oz orange juice

Marc Hector Meal 5

  • Sweet and Sour Chicken (Meal Prep Service)
  • 12oz orange juice

Marc Hector Meal 6

  • Chicken
  • Bread
  • Salmon

Marc Hector Workout Routine

marc hector workout
via marc hector instagram

Marc Hector follows a structured workout routine focusing on different muscle groups on specific days. 

Here is an overview of his workout routine:

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

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
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