Milos Sarcev Diet Plan and Workout Routine

Milos Sarcev, a retired former IFBB professional bodybuilder and coach from Serbia, is known for his remarkable accomplishments in bodybuilding. 

One of his most significant achievements came in 1989 when he emerged victorious in the prestigious Mr Universe bodybuilding competition.

The Mr Universe competition is widely recognised as one of the most esteemed and coveted titles in bodybuilding. It showcases the finest physique and overall aesthetics of competitors worldwide. 

Milos Sarcev’s triumph in this event solidified his status as an exceptional bodybuilder and gained significant recognition within the bodybuilding community.

Milos Sarcev, born on January 17, 1964, is a renowned IFBB Pro bodybuilder from Bečej, Serbia. His journey in bodybuilding began with humble beginnings during an economic struggle. 

At a young age, Milos participated in karate but later quit because it wasn’t an Olympic sport, and he couldn’t represent his country. He then turned to Judo and dedicated eight years to training, which involved some weightlifting. 

During this time, he came across a magazine featuring the legendary Arnold Schwarzenegger, 7-time Mr Olympia, and was instantly captivated by the impressive physique. 

Milos Sarcev Diet Plan and Workout Routine
via milos sarcev instagram

Seeing bodybuilding icons like Serge Nubret and Frank Zane in subsequent pages further fueled his desire to achieve a similar physique.

Despite the lack of proper training facilities, Milos didn’t let that deter him. He resorted to making concrete weights and setting up a makeshift bench with a board on bricks. 

Determined to pursue his dreams, Milos embarked on a significant journey to the United States with only $428.10 in his pocket.

While competing in Europe, Milos was invited to participate in the Mr Universe show in the US. With the help of guest posing and appearances, he gathered enough funds for a plane ticket. 

However, upon arriving in America, his limited finances and inability to speak English posed significant challenges. Fortunately, a fortuitous encounter during his boat ride from Italy to Serbia turned out to be a turning point. 

Milos had helped two seasick women from the US, and they graciously returned the favour by providing invaluable assistance upon his arrival in America. Milos’ first job in the US was at a gym in San Diego, but he faced legal restrictions since he couldn’t work yet. 

milos sarcev nutrition
via milos sarcev instagram

With the help of one of the women who took him in, he used her social security number to start working. However, he had to wait two weeks for his first paycheck, which strained him financially. 

Due to his dire circumstances, Milos ate muffins from the grocery store without paying. Despite these challenges, Milos persevered and eventually landed a personal training position. 

His daily routine consisted of waking up at 5 a.m., training himself, working with clients for several hours, and continuing his training until the day’s end.

Throughout his illustrious career, Milos Sarcev has established himself as a true veteran and legend in bodybuilding. He has participated in over 100 competitions, including 72 as an IFBB Pro. 

Notable achievements include winning the Mr Universe title in 1989 and securing first place twice in the Mr Yugoslavia contest.

milos sarcev mr olympia 1999
via milos sarcev instagram

Milos proudly claims to be one of the few bodybuilders, along with Shawn Ray, who qualified for every Olympia in the 1990s. 

However, he decided not to compete in the 1995 and 1996 Olympias, as he felt the judges favored mass monsters he couldn’t compete against. Instead, he opted to travel to Europe and generate more income as a guest poser.

Throughout his career, Milos Sarcev has left an indelible mark in bodybuilding, showcasing his determination, resilience, and remarkable physique. 

His journey from humble beginnings to becoming a respected and influential figure in the sport is a testament to his dedication and passion for bodybuilding.

Milos Sarcev Diet and Nutrition Plan

Milos Sarcev, renowned for his expertise in training and nutrition, has followed a consistent breakfast routine for over four decades. His breakfast typically consists of whole eggs and egg whites, providing a rich source of protein to kickstart his day. 

In addition, he includes Svapski Sir or German cheese, which is low in fat and high in protein, along with Kiselo mleko or Sour milk (yogurt) for added nutritional benefits.

Milos also incorporates Bresaola, a type of air-dried beef or horse meat, into his morning meal. To complement his breakfast, Milos includes various supplements in his nutrition plan. 

These supplements encompass a range of essential nutrients, including multivitamins, multi-minerals, vitamin C, B complex, vitamin E, vitamin D3, N-acetyl cysteine, omega-3 fatty acids, fish oil, and arginine. 

By incorporating these supplements, Milos ensures his body receives the necessary vitamins and minerals to support overall health and optimize training performance.

Milos Sarcev Mr Olympia
vis Milos Instagram account

Milos Sarcev has developed a unique perspective on protein absorption and muscle gains, challenging commonly held beliefs. Protein is widely recognized as a crucial macronutrient responsible for muscle tissue repair and growth. 

While some studies suggest limiting the amount of protein that can be absorbed and utilised, Milos argues that these studies primarily involve untrained individuals or non-bodybuilders who are not subjected to the intense weight training and muscle breakdown experienced by bodybuilders.

According to Milos Sarcev, the belief that protein absorption has a cap does not apply to individuals engaged in rigorous weight training. 

He emphasizes that bodybuilders, who regularly expose their muscles to intense stress and damage, have increased protein absorption and utilization capacity. 

Bodybuilders can effectively support their muscle repair and growth processes by prioritizing protein intake and ensuring sufficient quantities are consumed throughout the day.

Milos Sarcev’s insights on protein absorption and muscle gains reflect his extensive experience in bodybuilding and his deep understanding of nutrition’s role in optimizing performance. 

His perspectives challenge traditional notions and offer valuable insights for individuals striving to achieve their fitness goals, particularly in muscle development.

Here’s a breakdown of his approach to meal timing and composition:

Maintenance Phase

During the maintenance phase, when you aim to maintain your physique, focus on balanced meals that provide adequate protein, carbohydrates, and healthy fats. 

Milos recommends spacing out your meals evenly throughout the day to sustain a consistent energy level. Pay attention to portion sizes and ensure you’re meeting your daily calorie needs without excess.

Fat Burning Phase

When you’re in a fat-burning phase, aiming to reduce body fat and get lean, it’s essential to prioritize calorie deficit. Milos suggests adjusting your diet to include more nutrient-dense, low-calorie foods while reducing overall caloric intake. 

Incorporate lean protein sources, fibrous vegetables, and healthy fats to support satiety and provide essential nutrients. Consider implementing intermittent fasting or time-restricted eating to support fat loss goals further.

Anabolic Phase

During the anabolic phase, when the goal is muscle building and size gains, you must focus on providing adequate nutrients to support muscle growth and recovery. Milos emphasizes consuming protein-rich meals daily to optimize muscle protein synthesis. 

Milos Sarcev IFBB Pro
via Milos Instagram account

Include complex carbohydrates to fuel your workouts and replenish glycogen stores. Healthy fats are also essential for hormone production and overall health.

Pre-Workout Nutrition

Before your workout, consume a balanced meal with quality protein, complex carbohydrates, and healthy fats. This meal should provide sustained energy and help prevent muscle breakdown during training. 

Milos recommends including easily digestible protein sources, such as whey protein, along with carbohydrates that slow energy release, such as oats or sweet potatoes.

Intra-Workout Nutrition

During your workout, focus on hydrating by consuming water or a suitable sports drink. Consider including branched-chain amino acids (BCAAs) to support muscle recovery and reduce muscle protein breakdown.

Post-Workout Nutrition

After your workout, prioritize a meal combining fast-digesting protein and carbohydrates to maximize muscle recovery and replenish glycogen.

Milos suggests consuming a protein shake with fast-absorbing whey protein isolate and simple carbohydrates like dextrose or maltodextrin. This aids in initiating the muscle repair process and replenishing energy stores.

Bedtime Nutrition

Before sleep, consume a meal that provides slow-digesting protein sources, such as casein, to sustain muscle protein synthesis throughout the night. Include healthy fats like nuts or nut butter to slow digestion and sustain energy.

Milos Sarcev Workout Routine

milos sarcev workout plan
via milos sarcev instagram

Milos Sarcev follows a rigorous workout routine incorporating giant sets, focusing on different muscle groups daily. 

Here’s a breakdown of his weekly workout routine:

Monday: Chest Workout

Machine Flys1 Set of 10 Reps
Supine Machine Flat Press1 Set of 10 Reps
30-Degree Incline Barbell Press1 Set of 10 Reps
Dumbbell Flys1 Set of 10 Reps
30-Degree Incline Smith Machine Press1 Set of 10 Reps
30-Degree Incline Dumbbell Flys1 Set of 10 Reps

Tuesday: Quadriceps Workout

Stationary Alternating Lunges1 Set of 10 Reps
Seated Machine Leg Press1 Set of 10 Reps
Front Squats1 Set of 10 Reps
Box Squats1 Set of 10 Reps
Pendulum Squats1 Set of 10 Reps
Machine Hack Squats1 Set of 10 Reps
Walking Dumbbell Lunges1 Set of 10 Reps

Wednesday: Shoulders Workout

milos sarcev shoulder workout
via milos sarcev instagram
Seated Barbell Military Press1 Set of 10 Reps
Seated Dumbbell Overhead Press1 Set of 10 Reps
60-Degree Supine Front Raises1 Set of 10 Reps
Lateral Raises1 Set of 10 Reps
Bent-Over Rear Delt Dumbbell Flys1 Set of 10 Reps
Partial Bent-Over Rear Delt Dumbbell Flys1 Set of 10 Reps

Thursday: Back Workout

Pull Ups1 Set of 10 Reps
T-Bar Rows1 Set of 10 Reps
Deadlifts1 Set of 6-8 Reps
Bent-Over Dumbbell Rows1 Set of 10 Reps
Dumbbell Pullovers1 Set of 10 Reps
Incline Bench Dumbbell Rows1 Set of 10 Reps
Lat Pulldowns1 Set of 10 Reps
Seated Cable Rows1 Set of 10 Reps
Behind-the-Neck Lat Pulldowns1 Set of 10 Reps
Hex Bar Deadlifts1 Set of 6-8 Reps

Friday: Arms Workout

High Pulley Cable Curls1 Set of 10 Reps
Lying Cable Skull Crushers1 Set of 10 Reps
Low Pulley Cable Curls1 Set of 10 Reps
30-Degree Incline Rope Triceps Overhead Extensions1 Set of 10 Reps
Standing Cable Curls1 Set of 10 Reps
Standing Cable Pushdowns1 Set of 10 Reps
60-Degree Incline Dumbbell Curls1 Set of 10 Reps
60-Degree Incline EZ-Bar Triceps Extensions1 Set of 10 Reps
Seated Barbell Curls1 Set of 10 Reps
60-Degree Incline Cable Triceps Overhead Extensions1 Set of 10 Reps
Preacher Cable Curls1 Set of 10 Reps
Seated EZ-Bar French Press1 Set of 10 Reps

Saturday – Hamstrings Workout

45-Degree Back Extensions1 Set of 10 Reps
Lying Leg Curls1 Set of 10 Reps
Machine Hack Squats1 Set of 10 Reps
Stiff-Legged Deadlifts1 Set of 10 Reps
Seated Leg Curls1 Set of 10 Reps
Stationary Alternating Lunge1 Set of 10 Reps
45-Degree Leg Press (Sumo Stance)1 Set of 10 Reps
Cybex Leg Press1 Set of 10 Reps

Sunday: Rest

  • Rest and Recovery

Leave a Comment

Your email address will not be published. Required fields are marked *