János Bogár

János Bogár


Height: 187 cm

Weight: 87 kg

Year of birth: 1989

Achievements:

  • 2012 Fitparádé Model Physique, 3rd place

  • 2013 WBPF Hungarian Championship Sport Physique, 1st place

  • 2013 Budaörs Grand Prix World Championship Sport Physique, 1st place

  • 2014 WBPF Hungarian Championship Sport Physique, +180cm 1st place

  • 2014 WBPF Hungarian Championship Sport Physique, +178cm 1st place

  • 2014 Budaörs SportFest Sport Physique +178cm 1st place and Overall 1st place

Weekly training routine:
I train six times a week: From Monday to Friday I train individual muscle groups every day (only arms together)

Monday: back, Tuesday: shoulder, Wednesday: chest, Thursday: biceps-triceps, Friday: legs

Mon-Wed-Fri evenings I add abdomen and calves for cca. 25 minutes

Tue-Thu evening relaxed 30min aerobic (only during dieting)

Saturday: 20-25min interval cardio (on ergometer: 3min warm-up, then 6x 30sec at 90% intensity and 90sec relaxed pace alternately.

What type of cardio do you do:
I alternate low intensity aerobic workout and HIIT cardio, but I don't over-exercise

Aerobic: walking

HIIT: summit trainer or ergometer

General régime during dieting:

  • 09:00: 100g oat flakes+40g protein+20g grated coconut+minimum raising+multivitamin+1 tablespoon of olive oil

  • 11:30 (before workout) 10g glutamine, 5g BCAA, 2000mg L-carnitine

  • 12:00-12:45 WORKOUT

  • 12:45: one banana, 40g whey isolate, 10g glutamine, 5g BCAA

  • 14:00: 200g chicken breast+ 60g basmati rise+ 250g steamed broccoli

  • 17:00: 200g chicken breast+ 60g basmati rise+ 250g steamed broccoli

  • 20:00: 200g chicken breast+ 300g steamed spinach+ 1 TBSP olive oil

  • 21:30-22:00: Abdomen-calf or aerobic

  • 22:00: 3-4 boiled eggs, 1 protein shake, 5g BCAA

  • 6-7 litres of still mineral water during the day

Dietary supplements you use:

  • Iso Whey Zero

  • Brutal Muscle ON

  • L-Carnitine 100.000

  • 100% BCAA

  • Glutamine

  • Vitabolic

  • Calcium Complete

  • HMB

  • Thermo Drine Pro

Favourite workout method:
I like fast, superintensive workouts in sets, little rest, moderate weights, focused, all exercises by the book. Among the workout methods, I love drop sets (especially with equipment: quadricep gear, rowing machine, rear deltoid on the pec machine) and super slow reps with major basic exercises (squats, pull ups, push ups).