With one of the worlds most aesthetic physiques, Sergi Constance must have to endure the same question over and over “What is the Sergi Constance Diet Plan?”. Following diet questions, this is shortly followed up by “what is the Sergi Constance Workout Routine?” and of course these seem people will be typing “Sergi Constance Supplements” into Google, in an effort to find out the ultimate plan to craft a physique like Sergi, a world class fitness model, and MyProtein Brand Ambassador.
We’ve covered the Simeon Panda Supplements Plan, and today we’re taking a closer look at the Sergi Constance diet, his diet plan, workout routine and everything in between.
The Sergi Constance Diet Plan
Typical daily diet:
- Meal 1: 2 Whole Eggs, 6 Egg Whites, Oats
- Meal 2: Walnuts, Red Meat, 6 Rice Cakes
- Meal 3: Chicken, Rice, Tomatoes & Walnuts
- Meal 4: Impact Whey Isolate Protein Shake, Glutamine, 2 Rice Cakes
- Meal 5: Tuna Salad or Tuna & Vegetables, Walnuts
- Meal 6: Salmon Salad or Salmon & Vegetables, Walnuts
This rigid diet is followed by Sergi daily, to ensure that he is able to keep an aesthetic look year round. Unlike a bodybuilder who may only need to ‘peak’ once a year, Sergi is a fitness model. From month to month he’ll be busy between photo shoots, guest spots and training videos. Its crucial that he is able to stay in shape to make a living.
Sergi Constances’ diet plan allows him to easily prep his food, along with tracking his macro’s and total calories. Of course there will be times when Sergi trains and diets to increase size and muscle mass. Certain times of the year, he may (inevitably) add some body fat to allow him to make gains, however he makes sure to always stay lean by eating clean, and not overeating. Something that is easy to do when not tracking calories, meals, and food intake. This is why its so important for anyone, whether you want to be a fitness model, bodybuilder, or to just drop some body fat, to track your macros!
The Sergi Constance Workout
Sergi follows a 5 day split, spread out over 7 days. Sergi will workout for 3 days consecutively, resting on a Thursday. His workout plan will then be followed up with 2 days of lifting, Friday and Saturday, before resting once more on a Sunday. The cycle then repeats itself.
If you want to try the Sergi Constance Workout, we have it detailed below, including all exercises, sets and reps.
Monday – Quads / Calves
Leg Extensions: 5 sets × 8 – 20reps
Squats: 4 sets × 8 – 15 reps
Leg Press: 4 sets × 8 – 15 reps (heavy)
1 leg, extensions: 3 sets x 20 reps
Seated Calve Raises: 4 sets × 10-30 reps
Standing Calve Raises: 3 sets x 8 – 12 reps
Tuesday – Chest / Triceps / Abs
Incline bench press: 5 sets x 8 – 20 reps
Incline hammer press: 4 sets x 8 – 15 reps
Dumbbell flat Fly’s: 4 sets × 10 reps
Decline chest press: 4 sets x 8 – 12 reps
Dips: 3 sets x 10-20 reps
Triceps extension: 3 sets x 8 – 15 reps
Incline Skull Crushers 4 sets × 10 reps
Wednesday – Back / Biceps
Lat Pulldowns Wide Grip: 4 sets × 10 reps
Low Row: 4 sets × 10 reps
one arm dumbbell row 3 sets x 8 -15 reps
Lat pulldown reverse grip 3 sets x 8 – 15 reps
Deadlifts 4 sets × 10 reps
Hammer curl: 3 sets x 20-8 reps
Preacher one arm dumbbell curl: 3 sets x 8 – 15 reps
Thursday – Rest
Friday – Shoulders / Traps
Seated Dumbbell Shoulder Press: 4 sets × 8 – 20 reps
Seated Lateral Side Raises: 4 sets × 8 – 20 reps
Rear delt ped-ek: 4 sets x 8 – 20 reps
Upright row: 4 sets x 8 – 15 reps
Dumbbell shrugs: 5 sets x 8 – 20 reps
Saturday – Hamstrings / Abs
Lying Leg Curls: 4 sets × 8 – 20 reps
Stiff Legged Deadlift: 4 sets × 6 – 12 reps
Hamstring one leg Curls: 4 sets × 10 – 20 reps
This is the typical Sergi Constance Workout, however he does some times change this up. Sergi says he trains everything once a week, with the exception of legs, which is split into 2 days, quads and hamstrings. He will sometimes however train legs twice a week, combining quads and hamstrings into one workout, and hitting them twice a week.
Sergi incorporates 3 cardio sessions into his workout regime. These sessions are performed on a treadmill with incline, 3 times a week for 30-45 minutes. Surprisingly he does not increase cardiovascular activity when trying to get even more cut. He simply ups the intensity of his weight training sessions, and adjusts his calorie intake slightly.
Sergi Constance Supplements
Sergi is a MyProtein sponsored athlete. As such his supplement stack is made up of My Protein Supplements. Many of these we have covered in our My Protein reviews, and you can use a Myprotein Discount Code to get Sergi’s supplements at a discounted price. Definitely worth a check if you intend on following his workout and diet plan to get in shape!
Sergi’s Supplement Stack
- Nitric Oxide
- Impact Whey Isolate
- Micellar Casein
- Beta Alanine
- Pulse V4 Pre Workout
We’ve covered many of the supplements that Sergi Constance uses in our My Protein Review sections, and you can check out our wider ranger of supplement reviews to compare our thoughts on various brands and supplements. If you want to pick any of these up, be sure to check out our cheap supplements discount code page, where we have a ton of exclusive offers for Cheap Protein Discount Codes readers.
About Sergi Constance
Sergi Constance Height is 6 foot 1, or 184 cm. He weighs in at around 207 lbs, but this can differ somewhat during competition weight and photo shoot weights.
Sergi says that he is inspired by IFBB Pro Evan Centopani. Evan is a guy i’ve been following a ton lately on the Muscular Development Youtube channel and Q&A thread. He’s definitely clued up and grounded!
He fell into bodybuilding and fitness modelling by playing sports as a youngster. He got bitten by the gym bug , and ditched his sports pursuit to progress bodybuilding and fitness modelling. Like many beginners or teenagers working out, Sergi was guilty of overeating and under training, which halted his initial progress.
Take The Sergi Challenge
You know know what the Sergi Constance Diet, Workout and Supplement plan looks like. If you’re looking to get into better shape, why not give it a go and see how you look after 12 weeks? Here are a few pointers if you want to take the Sergi Challenge and get into the best shape possible:
- Stick to the Sergi Constance Diet, but adjust the quantity to your body weight.
- Track your weight before starting this plan, on an empty stomach.
- Take photos of yourself when you weigh yourself.
- Monitor your weight loss or weight gain following this diet for 1 week. If you’re trying to add muscle mass, and have gained more than 1 lb. reduce overall calorie intake.
- If you have lost more than 1.5 lbs, then increase calorie intake.
- Use our My Protein Discount Codes if you want to follow the Sergi Constance Supplements Stack.
- Don’t over-dose on these supplements. Follow the guidance on the product pages and packets. Sometimes, less is more.
- If budget is an issue, then start out with Impact Whey & creatine.
- Stay consistent, and don’t expect a rapid change from 1 week to the next. Patience and consistency will pay off.
- You’re not stepping on stage in 12 weeks, so don’t go cold turkey. If you’re working hard, and dieting hard, then treat yourself to a cheat meal once every 10-14 days. This could be a night out to a restaurant with your partner, a home made meal, or a summer bbq with friends. Don’t be a pig. Eat to enjoy yourself, and move on.