Roelly Winklaar Diet Plan and Workout Routine

Born and raised on the picturesque island of Curacao, nestled in the southern Caribbean Sea and owned by the Netherlands, Roelly Winklaar has emerged as a formidable force in professional bodybuilding. 

Roelly showed keen interest in the sport early, appearing in amateur shows in mainland Netherlands and capturing attention with his naturally impressive physique.

Initially, Roelly did not envision bodybuilding as his professional pursuit. However, fate took an unexpected turn when a life-altering car accident in 2004 nearly claimed his life. 

It was during his recovery period that Roelly experienced a profound realization – he was wasting his immense potential by not fully committing to a career in fitness

Driven by this newfound perspective, the 27-year-old channeled his energy and dedication into earning a coveted Pro Card.

Over the next five years, Roelly embarked on an arduous journey, diligently training to build his body to the level required for professional recognition. 

Roelly Winklaar Diet Plan and Workout Routine
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Balancing the pursuit of muscular mass with the desire to maintain a lean physique, Roelly poured his heart and soul into his training regimen. 

However, he recognized that to unlock his full potential he needed to augment his knowledge and seek guidance from a seasoned coach.

Word of mouth led Roelly to Sybil, affectionately known as “Grandma” in bodybuilding due to her elderly appearance. Under Sybil’s expert tutelage, Roelly’s career took a transformative turn. 

His stage presence and physique underwent remarkable improvements, solidifying his status as a force to be reckoned with in the competitive bodybuilding world.

At 32, Roelly stood ready to embark on the pivotal quest for his Pro Card. Armed with refined skills honed through years of solid performances as an amateur competitor, Roelly stepped onto the illustrious stage of the 2009 NPC Arnold Amateur Championships.

Demonstrating his unwavering determination, he emerged victorious, clinching the much-coveted Pro Card that marked his official entry into the professional ranks.

Bolstered by this significant milestone, Roelly experienced a surge of motivation that propelled him further in his journey. The following year, he achieved a milestone that left an indelible mark on his career. 

roelly winklaar meal plan
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Roelly claimed his first professional trophy at the prestigious IFBB New York Pro competition, surpassing esteemed veterans such as Hidetada Yamagishi and Dennis Wolf

This triumph catapulted him into the global spotlight and cemented his reputation as one of his generation’s most promising and formidable bodybuilders.

Roelly Winklaar’s remarkable ascent in bodybuilding is a testament to his unwavering dedication, resilience, and unyielding pursuit of greatness. 

From the sandy shores of Curacao to the grand stages of international competitions, Roelly has left an indomitable impression, captivating fans and competitors alike with his exceptional physique and unwavering determination to push the boundaries of what is possible in human potential.

Roelly Winklaar Diet and Nutrition Plan

roelly winklaar diet plan
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Roelly Winklaar’s commitment to maintaining his impressive physique is reflected in his intense training regimen and carefully curated diet and nutrition plan. 

To fuel his body and promote muscle growth, Roelly follows a structured dietary approach consisting of eight meals distributed throughout the day. 

This strategic meal frequency ensures that his body remains constantly anabolic, primed for optimal muscle development and recovery.

Central to Roelly’s diet plan are high-quality proteins and carbohydrates, which are the foundation for his muscle-building goals and provide the necessary energy to support his rigorous training routine. 

Protein-rich sources such as lean meats, poultry, fish, and egg whites feature prominently in his meals, supplying essential amino acids crucial for muscle repair and growth. 

These proteins form the backbone of Roelly’s diet, ensuring his body receives excellent building blocks for muscle tissue.

In tandem with proteins, carbohydrates are vital in Roelly’s nutrition plan. Complex carbohydrates from brown rice, sweet potatoes, and whole grains are the primary energy source for his demanding workouts, enabling him to sustain high-intensity levels and fuel his muscles for optimal performance. 

Carbohydrates also aid in replenishing glycogen stores, promoting faster recovery between training sessions and supporting overall muscular endurance. Roelly incorporates healthy fats into his diet to complement his protein and carbohydrate intake. 

These include avocados, nuts, and olive oil, which provide essential fatty acids vital for hormone production and overall health. 

While most of Roelly’s dietary focus centers around proteins and carbohydrates, these healthy fats contribute to a well-rounded nutritional profile, supporting optimal bodily functions and overall well-being.

In addition to’s regular meals, Roelly Winklaar includes targeted supplementation to meet specific nutritional requirements during his training and competition preparation phases. 

While his diet typically provides adequate protein, Roelly may incorporate whey protein supplements to support his muscle recovery and growth during increased training intensity. 

Furthermore, he may utilize additional supplements such as multivitamins, fish oil, and fat burners during his competition preparation phase when his diet is stricter and more focused on achieving peak conditioning.

Roelly Winklaar’s meticulous attention to diet and nutrition underscores his commitment to sculpting his physique to perfection. 

By strategically balancing his macronutrient intake, incorporating wholesome food sources, and supplementing when necessary, he ensures that his body receives the optimal fuel it needs to thrive, excel, and continue making his mark as one of the most formidable bodybuilders in the industry.

Roelly Winklaar Meal Plan

Here is a sample meal plan that showcases Roelly Winklaar’s approach to nutrition and fuels his intense training and muscle-building goals:

Roelly Winklaar Meal 1

  • Protein shake
  • 75g oatmeal
  • Nuts
  • Two eggs
  • Oatmeal

Roelly Winklaar Meal 2

  • Ten egg whites
  • Two potatoes
  • Broccoli
  • Beef grilled chicken breast 200 g
  • Brown rice along with steamed vegetable

Roelly Winklaar Meal 3

  • Fish 300 g
  • White rice
  • Green vegetables
  • Beef tenderloin along with medium sweet potato 200 g

Roelly Winklaar Meal 4

  • Two scoops of whey protein 
  • One banana

Roelly Winklaar Meal 5

  • Chicken 200 g
  • Green vegetables
  • White rice 1 cup

Roelly Winklaar Meal 6

  • Protein shake
  • 75g oatmeal
  • Banana
  • Steamed broccoli

Roelly Winklaar Meal 7

  • Brown rice 
  • Tilapia along with steamed asparagus

Roelly Winklaar Supplements

roelly winklaar supplement
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To support his intense training and muscle-building goals, Roelly Winklaar incorporates several supplements into his regimen alongside his strict diet plan. These supplements are vital in providing additional nutrients and aiding muscle recovery. 

Here are the supplements Roelly Winklaar includes in his routine:

Whey Protein

roelly winklaar protein
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Roelly Winklaar provides whey protein in his diet plan to supplement his protein intake. Whey protein is known for its fast absorption and high-quality amino acid profile, making it an ideal choice for post-workout nutrition. 

It helps support muscle growth, repair, and recovery by providing a readily available source of protein.

Casein Protein

Casein protein is another supplement Roelly Winklaar incorporates into his routine. This slow-digesting protein is typically taken before bed or after workouts

Due to its slow release of amino acids, casein protein provides a sustained protein supply to the muscles during rest periods, such as overnight sleep. It helps promote muscle repair and recovery, supporting Roelly’s gains and overall muscle development.

These supplements, whey protein, and casein protein are strategically chosen to enhance Roelly Winklaar’s protein intake and optimize muscle growth and recovery. 

By containing these supplements in his routine, he ensures that his body receives an adequate supply of essential amino acids, helping him meet his nutritional needs alongside his rigorous training regimen.

Roelly Winklaar Workout Routine

Roelly Winklaar follows a strict workout routine that targets various muscle groups to build strength, size, and definition. His training plan includes exercises for shoulders, chest, legs, back, and abs. 

Here’s a breakdown of Roelly’s workout routine:

Monday: Shoulders Workout

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Seated Dumbbell Presses4 Sets of 15 Reps
Alternative Dumbbell Front Raises4 Sets of 15 Reps
Seated Dumbbell Side Laterals4 Sets of 15 Reps
Cable Rear Laterals4 Sets of 15 Reps
EZ-Bar Upright Rows4 Sets of 15 Reps

Tuesday: Chest Workout 

Decline Bench Press6 Sets of 15, 8, 12, 6, 10, 5 Reps
Dumbbell Flys6 Sets of 15, 8, 12, 6, 10, 5 Reps
Incline Dumbbell Press6 Sets of 15, 8, 12, 6, 10, 5 Reps
Machine Chest Press6 Sets of 15, 8, 12, 6, 10, 5 Reps
Machine Front Press6 Sets of 15, 8, 12, 6, 10, 5 Reps

Wednesday: Legs Workout

roelly winklaar leg size
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Stiff-Legged Deadlifts4 Sets of 8 Reps
Lying Leg Curls4 Sets of 8 Reps
Standing Leg Curls4 Sets of 8 Reps
Barbell Squats4 Sets of 8 Reps
Leg Extensions4 Sets of 8 Reps
Hack Squats4 Sets of 8 Reps
Seated Calf Raises4 Sets of 8 Reps
Standing Calf Raises4 Sets of 8 Reps

Thursday: Back Workout

Pull-Ups6 Sets of 15, 8, 12, 6, 10, 5 Reps
Barbell Rows6 Sets of 15, 8, 12, 6, 10, 5 Reps
Reverse Grip Pulldowns6 Sets of 15, 8, 12, 6, 10, 5 Reps
Machine Rows6 Sets of 15, 8, 12, 6, 10, 5 Reps
Bent-Over Laterals6 Sets of 15, 8, 12, 6, 10, 5 Reps
Upright Row6 Sets of 15, 8, 12, 6, 10, 5 Reps
Shrugs6 Sets of 15, 8, 12, 6, 10, 5 Reps

Friday: Abs Workout

Bench Crunches (with Dumbbell Behind the Head)4 Sets of 15 Reps
Machine Crunches4 Sets of 15 Reps
Fitness Ball Crunches4 Sets of 15 Reps

Saturday and Sunday: Rest

  • Rest and Recovery

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