András Horváth
Height: 180 cm
Weight: 88-90 kg in the offseason; 85 kg while getting shredded, 81-82 kg before stage
Year of birth: 1989
Achievements:
2013, Fitparade - Fitmodel World +179cm, 1st place and absolute champion
2014, WBPF World Championship, Sport Physique 180cm, 1st place
Weekly training routine:
Weight training 5 times a week and cardio once a week off season.
Monday: Triceps, Biceps, Lower arm
Tuesday: Thighs, Calves
Wednesday: Shoulders, Abs
Thursday: Cardio/Interval
Friday: Chest, Triceps
Saturday: Back, Biceps
Sunday: Rest
During the preparatory period, weight training six times a week and cardio almost every day, but at least five times a week.
As the competition is coming, it becomes harder and harder, and in the last three weeks there are no rest days at all.
My training plan when preparing for the World Championship:
Monday: Triceps, Biceps, Lower arm
Tuesday: Thighs, Calves
Wednesday: Shoulders, Abs
Thursday: Chest, Calves
Friday: Back, Abs
Saturday: Triceps, Biceps
Sunday: Cardio
The type of cardio you do:
Mostly, I do 20-minute-long interval training on the stepper, but sometimes I also work there in the aerobic pulse range for longer periods (40-50 minutes). I don’t like the other cardio machines; I only use them when I have no other choice.
General regime during dieting:
From season to season, I always change something in my diet plan, but the principle remains the same: relatively low carb and high protein intake.
Fats account for no more than 15-20% of all calories, and they are mostly unsaturated fats. I take in proteins in almost unlimited amounts, so never feel hungry for a second. I feel it doesn't impact my preparation negatively. As the competition is coming, I continuously reduce carbs, but never dramatically. I usually start carb cycling during the last month, normally containing very little carbs for two days: no more than 50g, followed by one day of reload, meaning 3g per kg bodyweight. Such cycling takes place 1-2 times a week; the other days remain the "base", which is 1.5-2 g per kg bodyweight.
Sundays are always zero carb days (even off season); I only take in as much as the vegetables contain. On those days, I increase the amount of fats and proteins in order to gain energy and not to remain hungry, as well as to prevent my metabolism from slowing down.
An average meal plan in the middle of the preparatory period:
1.
50g beef protein powder
50g oat flakes
40g puffed brown rice
10g almonds
2.
180 g chicken breast fillet
30g millet
150g steamed vegetables
3. After workout:
100g rice
60g beef protein powder, during the last 3 weeks 100 ml protein fuel
4.
200g tilapia
30g puffed rice
150g raw vegetables
5.
180g turkey breast fillet
30g beans/lentils/yellow peas
150g steamed vegetables
6.
180g chicken breast fillet
200g raw vegetables
7.
200g hard-boiled egg white
40g beef protein powder
Dietary supplements you use:
Multivitamin pak, Vitamin C, Omega 3, Beef protein, BCAA, HMB, L-glutamine, L-carnitine, Calcium+Magnesium, Joint protection supplements, Thermogenic fat burner, Thyroid booster, Probiotics
Favourite training method:
My training methods are mostly characterised by perfect regularity, precise execution and isolated training techniques. I work as a personal trainer, so I teach my guests this method, too. I don’t think that “yanking” huge weights around is effective, not only because of the risk of injuries, but also because building a perfect body needs perfect execution. Otherwise, how could you control your development and develop the right proportions on your body?