Sergio made his reign in the 60's, 70's and into the 80's with his bodybuilding career. He made his mark winning multiple
Mr. Olympia titles until he was defeated by the one and only, Arnold Schwarzenegger. He is a true legend of the sport.
Here is a sample of Sergio's contest based diet plan. It's very clean with a high amount of both protein and carbs.
Meal 1 - 1 cup of cooked oatmeal with 12 egg whites.
Meal 2 - 1 cup of cooked rice with 8-10 oz fish and tuna.
Meal 3 - 1 cup of cooked rice with a salad, fresh vegetables and 10-12 oz steak.
Meal 4 - (post workout) 8-10 oz chicken breast, 2 cups cooked oatmeal.
Meal 5 - Salad, fresh vegetables with 8-10 oz of fish.
Meal 6 - 1 cup cooked rice with 10 egg whites
Sergio believed in very high volume training and did so for his entire career. Lots of repetitions with many sets for each
workout to shock and awe the muscle at work. He also did very heavy training with the use of drop and supersets for effect.
Here is Sergio's basic workout summary.
Monday - Chest and Back (Bench, Dips, Flys, Chins)
Tuesday - Shoulders, Biceps, Triceps
Wednesday - Abs, Legs, Calves
Thursday - Chest and Back
Friday - Biceps and Triceps
Saturday - Abs and Legs
Sunday - REST