Sergi Constance Diet Plan and Workout Routine

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Like many others, Sergi Constance, a renowned fitness star, began his journey with a simple desire to improve his overall size and strength by hitting the gym. Little did he know that this initial step would transform his body and ignite a passion that would shape his future.

Born in Valencia, Spain, Sergi’s love for sports was evident early, making physical education his favorite subject in school. 

Fueled by his confidence in his athletic abilities, he pursued higher education at a prestigious university in Valencia, known for its excellence in Sports Science and Physical Education.

Sergi Constance Diet Plan and Workout Routine
via sergi constance instagram

While dedicating himself to his studies, Sergi also ventured into modeling, capitalizing on the aesthetic physique he diligently crafted. However, it was only a short time before he redirected his focus towards competitive bodybuilding.

As a competitor in bodybuilding shows, Sergi thrives on the challenge of going head-to-head with some of the finest fitness models in the world. His unwavering passion for victory drives him to push his limits and strive for excellence constantly.

After graduating with a Bachelor’s Degree in Sports Science and Physical Activity, Sergi embarked on a successful WBFF PRO Muscle Model career. 

As his popularity soared, he gained a substantial fan base on social media, becoming a familiar face in the fitness industry. 

sergi constance fitness
via sergi constance instagram

Sergi serves as a Global Ambassador for renowned sporting brands and runs his own company, which encompasses supplements and a clothing line.

Presently, Sergi Constance resides in Miami, Florida, where he continues to inspire as a fitness model, trainer, and entrepreneur. 

His dedication to his craft knows no bounds, and he shows no signs of slowing down on his quest for success.

Reflecting on his journey, Sergi shares, “I have always been involved in various sports, but it was in the gym where I discovered my true passion for bodybuilding. Learning and improving step by step, I embraced the athlete within me to sculpt the best physique possible.”

sergi constance bodybuilder
via sergi constance instagram

Sergi Constance is more than a fitness star he is a testament to the power of perseverance, hard work, and self-belief. 

Through his relentless pursuit of excellence, he motivates countless individuals to push their boundaries and strive for their best selves.

Sergi Constance’s Diet and Nutrition Plan

sergi constance diet plan
via sergi constance instagram

Sergi Constance follows a diet that is typical for a competitive sportsperson. His diet revolves around lean meats, healthy fats, and clean carbohydrates.

Regarding protein sources, Sergi includes lean meats in his diet. These may include options like chicken breast, turkey, lean cuts of beef, and fish. 

These protein-rich foods help him meet his body’s protein requirements for muscle maintenance, repair, and growth.

In addition to lean meats, Sergi incorporates healthy fats into his diet. These fats are usually obtained from nuts, seeds, avocados, and olive oil. 

Healthy fats are important for various bodily functions and provide sustained energy. Clean carbohydrates are another essential component of Sergi’s diet. These carbohydrates are obtained from whole grains, fruits, and vegetables. 

Clean carbohydrates are unprocessed or minimally processed, providing a steady release of energy to support Sergi’s physical activity and exercise regimen.

By focusing on a diet consisting of lean meats, healthy fats, and clean carbohydrates, Sergi ensures that he fuels his body with the necessary nutrients for optimal performance, muscle development, and overall well-being. This dietary approach helps him maintain his physique and support his fitness goals.

Here is a sample meal plan of Sergi Constance:

Sergi Constance Meal 1

  • Oats
  • 2 Eggs
  • 6 Egg Whites

Sergi Constance Meal 2

  • 6 Rice Cakes
  • Red Meat
  • Walnuts

Sergi Constance Meal 3

  • White Rice
  • Chicken
  • Tomatoes
  • Walnuts

Sergi Constance Meal 4

  • 2 Rice Cakes
  • Protein Shake
  • Isolate Protein
  • Glutamine

Sergi Constance Meal 5

  • Tuna
  • Vegetables
  • Walnuts

Sergi Constance Meal 6

  • Salmon
  • Vegetables
  • Walnuts

Sergi Constance Supplements

sergi constance supplements
via sergi constance instagram

Sergi Constance includes several supplements to support his fitness and training regimen. 

The supplements he incorporates into his routine include:


Multivitamins are a combination of essential vitamins and minerals that help fill any nutritional gaps in the diet. 

Sergi likely takes multivitamins to ensure he obtains a wide range of nutrients necessary for overall health and well-being.

BCAA’s (Branched-Chain Amino Acids)

BCAA’s are a group of essential amino acids, including leucine, isoleucine, and valine. These amino acids are crucial for muscle protein synthesis and recovery. 

Sergi likely takes BCAA supplements to support muscle growth, reduce fatigue, and aid in muscle repair.


Glutamine is a non-essential amino acid that plays a role in muscle recovery and immune function. Athletes and bodybuilders commonly use it to support muscle repair and reduce muscle soreness. 

Sergi may include glutamine in his supplement intake to aid in his recovery process.

Nitric Oxide

Nitric oxide is a molecule that helps improve blood flow and enhance muscle nutrient delivery during exercise. It is often taken as a pre-workout supplement to increase endurance, strength, and overall performance. 

Sergi may use nitric oxide supplements to maximize his workouts and optimize his training sessions.

Whey Protein Isolate

Whey protein isolate is a fast-digesting and highly bioavailable form of protein. Athletes commonly use it to support muscle growth, recovery, and repair. 

Sergi includes whey protein isolate as a convenient and effective way to meet his protein requirements and support his muscle-building goals.

Sergi Constance Workout Routine

sergi constance workout
via sergi constance instagram

Sergi Constance follows a well-structured and balanced workout routine to achieve a well-rounded, tapered physique. 

His training schedule targets different muscle groups throughout the week, ensuring he maximizes growth and development in all areas of his body.

His workout routine typically follows a split-training approach, where he focuses on specific muscle groups on different days of the week. 

This allows him to give adequate attention to each muscle group while allowing sufficient rest and recovery time. While specific details of his routine may vary, the general outline of his workout schedule might look something like this:

Here is Sergi Constance’s workout routine:

Monday: Quads and Calves Workout

Leg Extensions5 Sets of 20 Reps
Squats4 Sets of 15 Reps
Leg Press4 Sets of 15 Reps
Single Leg Extension3 Sets of 20 Reps
Seated Calf Raises4 Sets of 10 Reps
Standing Calf Raises3 Sets of 8-12 Reps

Tuesday: Chest, Triceps, and Abs Workout

Incline Bench Press5 Sets of 10-20 Reps
Incline Hammer Press4 Sets of 10-15 Reps
Dumbbell Flys4 Sets of 10 Reps
Decline Chest Press4 Sets of 8-12 Reps
Dips3 Sets of 10 Reps
Triceps Extension3 Sets of 10 Reps
Incline Skull Crushers4 Sets of 10 Reps

Wednesday: Back and Biceps Workout

Lat Pulldown Wide Grip4 Sets of 10 Reps
Rows4 Sets of 10 Reps
One Arm Dumbbell Rows3 Sets of 10-15 Reps
Lat Pulldown Reverse Grip3 Sets of 10-15 Reps
Deadlifts4 Sets of 10 Reps
Hammer Curls3 Sets of 10-15 Reps
Preacher One Arm Dumbbell Curls3 Sets of 10-15 Reps

Thursday: Rest Day

  • Rest

Friday: Shoulders and Traps Workout

Seated Dumbbell Shoulder Press4 Sets of 10-20 Reps
Seated Lateral Side Raises4 Sets of 10-20 Reps
Rear Delt Machine4 Sets of 10-20 Reps
Upright Row4 Sets of 10-20 Reps
Dumbbell Shrugs4 Sets of 10-20 Reps

Saturday: Hamstrings and Abs Workout

Lying Leg Curls4 Sets of 15-20 Reps
Stiff Legged Deadlift4 Sets of 6-12 Reps
Hamstring One Leg Curls4 Sets of 10-20 Reps
Crunches3 Sets of 15 Reps
Hanging Leg Raises3 Sets of 20 Reps

Sunday: Rest Day

  • Rest
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