Hidetada Yamagishi DIET PLAN
Hide may be a smaller bodybuilder but he still carries a good amount of size without ruining his symmetry and overall
balance. He is a very dedicated bodybuilder that trained under the likes of Charles Glass and Milos Sarcev in the past.
To get a better understanding of his bulking process, let's take a closer look at his off-season bulking diet plan:
Meal 1 - 1 cup oatmeal, 12 egg whites
Meal 2 - 2 cups of rice, 200g chicken breast
Meal 3 - (post workout) Meal Replacement Shake
Meal 4 - 300g potato, 200g steak
Meal 5 - 300g potato, 200g chicken
Meal 6 - 2 cups of rice, 200g salmon
Meal 7 - Casein protein before bed
Hidetada Yamagishi WORKOUT ROUTINE
Hide has really built up a fantastic physique in the last few years while keeping his waist small and tight.
When he comes in to the show, he is also known for his amazing condition which he displays with his award winning routines.
His off-season and contest prep training remains the same, here's a look at what Hide does in the gym:
Arms - Barbell curls, push downs, incline dumbbell curls, skull crushers, Scott curls, French press with dumbbells
Quads - Leg press, leg extensions, squats, hack squats
Shoulders - Upright rows, side raises, rear raises, front raises, seat front presses
Chest - Cable cross-overs, incline bench presses, hammer strength presses, dumbbell bench presses
Hamstrings - Stiff leg deadlifts, leg curls, lunges
Back - Wide-grip lat pulldown, cable rows, t-bar rows, barbell rows