Victor Martinez Workout Routine and Diet Plan

As the second Dominican in history to turn pro, Victor Martinez AKA “The Dominican Dominator”, is a bodybuilder, sponsored athlete, and activist for autistic children. When Victor moved from his homeland to the USA, he became interested in competitive sports. Over his teenage years, he played baseball, football, and other sports, and later switched to weightlifting.

Victor Martinez

Victor’s debut competition was in 1993, and he has won several competitions since then. Among his most notable victories were the Arnold Classic 2007 and Mr. Olympia 2007, where he finished as a runner-up to Jay Cutler. Having won over two decades of bodybuilding victories, Victor firmly secured his place among the greats of the sport

“Starting the new year right is not just about training and working hard it’s about setting goals and eating right as well.”

Throughout this article, we will discuss what Victor Martinez would eat to build a strong physique. His workout routines are not quite complex as he follows the workouts to train each of his muscles. Keep an eye on this article so you can learn about his routines and determine exactly how he got to where he is today.

Victor Martinez Body Statistics

  • Birth Year: 1973
  • Birth Date: July 29
  • Height: 5ft 9in
  • Competition Weight: 240 lbs
  • Off-Season Weight: 265 lbs
  • Arms: 23 inches
  • Chest: 58 inches
  • Waist: 32 inches
  • Thighs: 30 inches
  • Calves: 20 inches

Victor Martinez Awards and Achievements

Amateur career

  • 1993 Elmo’s Gym, Teenage, 1st
  • 1994 NPC Bev Francis Atlantic States, 27th
  • 1997 NPC New Jersey Suburban State Bodybuilding Contest, Light-Heavyweight, 1st, and Overall
  • 1997 NPC New York Metropolitan Championships, Light-Heavyweight, 1st, and Overall
  • 1999 NPC Bev Francis Atlantic States, 16th
  • 2000 NPC Junior USA, Heavyweight, 1st
  • 2000 NPC Nationals, Heavyweight, 1st, and Overall

Pro career

  • 2001 IFBB Night of Champions, 8th
  • 2002 IFBB Arnold Classic, 13th
  • 2002 IFBB Ironman Pro Invitational, 9th
  • 2003 IFBB Night of Champions, 1st
  • 2004 IFBB Mr. Olympia, 9th
  • 2004 IFBB GNC Show of Strength Pro Championship, 1st
  • 2005 IFBB Arnold Classic, 7th
  • 2005 IFBB New York Pro Championship, 3rd
  • 2005 IFBB Mr. Olympia, 5th
  • 2005 IFBB San Francisco Pro Invitational, 5th
  • 2006 IFBB Arnold Classic, 3rd
  • 2006 IFBB Mr. Olympia, 3rd
  • 2007 IFBB Arnold Classic, 1st
  • 2007 IFBB Mr. Olympia, 2nd
  • 2009 IFBB Arnold Classic, 2nd
  • 2009 IFBB Mr. Olympia, 6th
  • 2010 IFBB Mr. Olympia, 8th
  • 2011 IFBB Arnold Classic, 3rd
  • 2011 IFBB Mr. Olympia, 4th
  • 2011 IFBB Arnold Classic Madrid, 1st
  • 2013 IFBB New York Pro Championship, 2nd
  • 2013 IFBB Toronto Pro Supershow, 1st
  • 2013 IFBB Mr. Olympia, 11th
  • 2013 IFBB Arnold Classic Madrid, 5th
  • 2014 IFBB Mr. Olympia, 8th
  • 2014 IFBB Arnold Classic, 4th
  • 2015 IFBB Mr. Olympia, 9th
  • 2016 IFBB Baltimore Pro, 1st

Victor Martinez Workout Routine

Moving to the USA

Victor Martinez was born in San Francisco de Macor*s, in the Dominican Republic, on July 29, 1973. Born in the Philippines, he moved to New York City as a child and grew up in the Washington Heights area. He attended school there and participated in numerous activities.

Victor’s competitive nature was noticed by his coach, who encouraged him to play football for his high school team. Besides just football, Victor also participated in baseball and basketball games.

Victor Martinez

After reading and drawing Marvel Comics characters, Victor quickly transitioned into weightlifting. This was mostly due to his love of WWF Wrestling and reading Marvel Comics.


Victor’s priorities changed completely after graduating high school – he became addicted to the new bodybuilding lifestyle, and it wasn’t long before he considered competing.

The young man “knew” he would have to refine his physique if he wanted to compete on a bodybuilding stage, so he began training assiduously. The consistent hard work eventually paid off for Victor, and at the age of 19, he was ready for his first competition.

The time came for Victor’s first exhibition in 1993 at Elmo’s Gym, and his conditioning helped him attain 1st place in the teenage division. Victor said he felt “exhilarated” and prepared for “bigger challenges” following the show.

In his second showing, he placed 27th, leaving him disappointed. When Victor realized that, he decided to take a break from competing to focus on rebuilding the missing parts of his body. Victor’s decision proved a great one, as he came back 3 years later and won both the 1997 NPC New Jersey Suburban State Bodybuilding Contest, as well as the 1997 NPC New York Metropolitan Championships.

Pro Card Dream

Two years after his triumph at the NPC New York Metropolitan Championships in 1999, Martinez competed in the show and placed 27th. Despite finishing 16th – a considerable improvement over his previous result – he was still far from satisfied.

The following was one of Victor’s most memorable years in his bodybuilding career; he placed first in the 2000 NPC Junior USA heavyweight division. Having achieved success at the NPC Junior USA show qualified Victor for the nationals. The nationals were the ultimate opportunity for him to receive a Pro Card.

As a result of his preparedness and hard work, Victor competed at the NPC Nationals, and he won the heavyweight and overall categories out of the top 30 best physiques in the USA.

Victor became the second bodybuilder from the Dominican Republic to earn a Pro Card after this victory. After this win, he qualified to compete in the top bodybuilding league in the world.

Professional Competitions

Victor made his pro debut at the IFBB Night of Champions in 2001, where he placed eighth. After his debut, Victor made significant progress both in his physique and on stage over the next several years.

In 2003, Victor won the IFBB Night of Champions competition. The following year, he took part in his first-ever Mr. Olympia competition and finished in ninth place. The following year, he captured the IFBB GNC Show of Strength Pro Championship before finishing 5th at the Arnold Classic a few months later.

It was one of the most successful years of Victor’s professional career. He won the Arnold Classic that same year and was runner-up at the 2007 Mr. Olympia, losing to Jay Cutler. However, many believe that Victor should have won the competition. In 2008, Victor injured his left patellar tendon while doing lunges – the injury prevented him from competing at Mr. Olympia and Arnold Classic that year.

In terms of his Mr. Olympia results throughout the years, Victor seemed destined to win the prestigious competition, but he was unlucky all the time. His best results were a 3rd place finish at the 2006 Mr. Olympia, and a 2nd place finishes at 2007, Mr. Olympia.

A Great Bodybuilder

During the 2010-2016 period, Victor contested 12 more competitions. In 2011, he won the Arnold Classic Madrid, and two years later he placed 2nd and 1st at the New York Pro Championship and Toronto Pro Supershow.

Despite his 40-year-old age, Victor showed no signs of slowing down, as he continued to notch up impressive successes. By placing 8th at the 2014 IFBB Mr. Olympia, and 4th at the Arnold Classic the same year, Victor showed the world that “age is just a number”, even when it came to the most elite competitions.

After placing 9th at the 2015 edition of Mr. Olympia, Victor stepped away from the stage and didn’t compete at Mr. Olympia 2016 but returned by the end of the year and won the IFBB Baltimore Pro.

With all of his success in the bodybuilding world, and with a 20-year bodybuilding career, Victor has firmly established himself as one of the industry’s true legends. As Víctor would say; “A bad day can be made better, by going to the gym.”

Victor Martinez

Personal Life

Victor is a food prep business owner, sponsored athlete, and a popular figure on social media outside of the bodybuilding industry. He has three daughters, Zayde, Victoria, and Vivian, as well as two sons, Jared and Justin.

Victor was arrested in 2011 upon returning to the United States after winning the Arnold Classic Madrid. Due to the issues he had during 2004 when he was accused of selling steroids, his resident card had expired and hadn’t been renewed. Victor, however, was granted permission to stay in the USA a year later and was not charged with anything.

Victor is also known as a human rights activist, in addition to his business involvement. He has participated in many campaigns that involve helping children with autism and has shown a humble attitude on numerous occasions.

“Stay consistent and don’t be too easy to quit.”


A Balanced Physique

His massive, well-proportioned physique has made Victor Martnez a household name all over the world. A specific workout routine has helped him maintain his symmetry, and he sometimes focuses on body parts he feels are lacking.

He often stated that if he felt a particular body part was underdeveloped, he would train it up to three times per week to “even out” his physique. As a result, the whole body can appear in proportion.

Victor finds that training with heavy weights is the most effective way to add size to certain muscle groups. The way he likes to work out is to do heavy sets and not to do too many repetitions. That’s how he does it and says it works best for him.

Whenever he wants to lose fat quickly, Victor will do a lot of cardio, and sometimes HIIT, but he always prefers to consume fewer calories – this will save him time.

Victor Martinez

Víctor’s Training Split: 1

  • Day 1:   Chest and biceps
  • Day 2:   Quads and calves
  • Day 3:   Shoulders and triceps
  • Day 4:   OFF
  • Day 5:   Back and hams
  • Day 6:   Chest and biceps
  • Day 7:   Quads and hams

Víctor’s Training Split: 2

  • Day 1:   Shoulders (a.m.), Triceps (p.m.)
  • Day 2:   Quads (a.m.), Hamstrings (p.m.)
  • Day 3:   Back (midday)
  • Day 4:   Chest (a.m.), Biceps (p.m.)
  • Day 5:   OFF
  • Day 6:   Cycle repeats

Full-Body Routine


  • Incline Barbell Press, 2 x 15 (warm-ups), 3 x 10
  • Incline Dumbbell Flyes, 3 x 10
  • Hammer Strength Vertical, 3 x 10
  • Bench Press Machine, 3 x 10
  • Dumbbell Pullovers, 3 x 10
  • Biceps Cable Curls, 3x 10
  • Barbell Curls, 3 x 10
  • Concentration Curls, 3 x 10
  • Hammer Curls, 3 x 10


  • Leg Extensions, 3 x 15-20

superset with

  • Lying Leg Curls, 3 x 15-20
  • Step-Ups, 3 x 15-20 each leg
  • Leg Press, 4 x 12-15
  • Walking or Stationary Lunges, 4 x 15 each leg
  • Standing Calf Raises, 4 x 12-20
  • Seated Calf Raises, 4 x 15-20


  • Rotator Cuff Exercises With Dumbbell, 5 x 15-20
  • Barbell Clean and Press, 3 x 8
  • Dumbbell Lateral Raises, 40/60 x 12, 50/75 x 12, 60/80 x 12
  • Standing Single Dumbbell Press, 3 x 10-12
  • Rear Delt Machine, 4 sets of 12-15
  • Barbell Upright Rows (shoulder-width grip), 3 x 12


  • Close-Grip Bench Presses, 3 x 10
  • Bench Dips, 3 x 10
  • Rope Pushdowns, 3 x 10
  • Dumbbell Kickbacks, 3 x 10


  • Pull-Ups, 4 x 10-12
  • Lat Pulldowns to Front, 4 x 10-12
  • T-Bar Rows, 4 x 10-12
  • One-Arm Dumbbell Rows, 4 x 10-12 each arm
  • Seated Cable Rows, 4 x 12


  • Seated Leg Curls, 4 x 20*
  • Standing One-Leg Curls, 4 x 12-15
  • Lying Leg Curls, 4 x 12-15

superset with

  • Stiff-Leg Deadlifts, 4 x 12-15

Weight is something that can’t be recommended for everyone. Every person has a different limit on how much weight they can lift. At the end of the day, you want to lift enough weight to complete three sets of each exercise. When you reach the final set for each, you should barely be able to complete them. You’ll eventually find a sweet spot that will exhaust your muscles completely, but it may take trial and error in the beginning.

Chest Press (Machine)

Victor Martinez is using an old-school chest press machine to perform this exercise. During his presentation, he explains how the machine was inspired by football and emulates the moves a linebacker would make on the field. Because of this, Martinez suggests sliding down on the seat to give your movements more upward momentum. It is important to have explosive momentum as you push up, squeeze, and then bring the weight back down in a controlled manner. You should not lock your elbows.

Victor Martinez

Decline Dumbbell Press

Victor Martinez performs a classic decline dumbbell press as the next exercise. He suggests doing decline presses as you age since this muscle area tends to lose its fullness as you get older. A decline press is also necessary to give your chest a complete appearance. Martinez recommends wide grip dips if you do not have time to fully commit to a decline press. These exercises also target the chest’s widest areas.

Standing Cable Crossover Flyes

The Standing Cable Crossover Flyes is the final exercise in Victor Martinez’s Part 1 workout. Exercises such as this provide concentrated chest isolation, making them great for finishing. Martinez recommends that upper flyes be performed first, followed by lower flyes to hit the chest from all angles. It’s also important not to pull too far back. Although many believe that this provides a fuller range of motion and a good stretch for the muscles, it can lead to rotator cuff injuries.

The above was all about the regiment Victor Martinez follows for his workouts. Also, he takes advantage of some of the tips and tricks during his workout routine that helps him ace his workouts every time he goes to the gym. Following is a section where we will examine the tips he has to offer to his fans!

Victor Martinez Workout Tips and Tricks

Victor Martinez, champion of the 2007 Arnold Classic and runner-up at the 2007 Mr. Olympia contest, argues that consistency is the key to bodybuilding.

The information belongs to Martinez. Several experts believed that “Dominican Dominator,” as Martinez is known, was ready in 2008 to claim the most prestigious title in bodybuilding, that of “Mr. Olympics.” But God, or fate, had other plans because he suffered a knee injury that forced him to withdraw from competition that year.

Martinez was welcomed back to the contest stage the following year with a mixture of delight, curiosity, and sympathy. A few months later, Martinez’s sister was slain, three months before Mr. Olympia. As a father of four, Martinez took over “head of the family” duties in the aftermath of the tragedy. He finished sixth on the show.

No excuses are offered by Martinez. As a dogged fighter, the 37-year-old keeps his head down and pushes forward. That consistency is perhaps what has made him one of the greatest bodybuilders in history. To show for it, he has a physique that blends a monstrous size, exquisite lines, and superb conditioning.

What better person to teach and motivate you? As one of today’s top bodybuilders, Martinez shares with M&P readers the formula that has made him successful.

Training Lessons

Martinez’s training philosophy boils down to three principles: Employ proper form, do 10 reps per set, and do not overtrain.

  • Good form. If you want to be 270 pounds of hard muscle, you will have to handle some heavyweight – but Martinez will never move weight in an unsafe or jerky manner. He’s a stickler for form when it comes to exercising, which helps prevent injuries and builds muscle.

In addition to his years of experience in the sport and the gym, Martinez knows the right (safe) way to do things. Having an experienced trainer earlier in his career helped him avoid developing bad habits, including exercise and poor form that can cause injury. “A good trainer also identifies exercises you need to incorporate to address weak points and exercises you don need to spend time on,” he says. “But understand that no one person knows all the answers. I try to get different opinions.”

  • Ten reps per set. Martinez generally sticks to ten reps on most sets. “It works for me. But every once in a while, I do higher 15- to 20-rep phases. Everyone’s different. You need to know your body and work with it. See what works best for you. But four to six — no, that’s too low. That’s more for powerlifting.”

Martinez says working out with a partner is helpful. “The challenge, the competition, the push — with a partner to spot you, you won’t be afraid to lift heavy. Training alone, you don’t get the extra encouragement.”

  • Don’t overtrain. Martinez lifts weights four days a week and rests on the other three. At most, he spends about an hour in the gym. In the half-hour before his workout, Martinez considers his game plan for that day. As soon as he steps foot in the gym, there’s no time to waste. Following a five-minute warmup on the stationary bike, he begins working out with weights.

Unless he trains abs and calves twice a week, Martinez exercises each body part once a week. When it comes to lagging body parts, his advice is simple: “Before you think about adding a second day for a lagging body part, make sure you check your form on your exercises for that body part. The problem is usually not how many times you train, it’s your form when you do the train.”

Victor Martinez

At the beginning of the week, Martinez suggests putting extra energy into muscle groups you want to build. “That’s why I do quads on Tuesday,” he says. “My legs are fresh and I have more energy.”

What’s wrong with your workout? Your body isn’t responding to it? Dominator Dominica recommends changing your routine. “If I don’t see changes after a month on a new routine, I change it. Your body adapts to new workouts quickly.”

Martinez performs low-intensity cardio two to three times per week during the off-season. However, he does not exercise for fat loss. Exercise on a treadmill helps him maintain a healthy cardiovascular system without sacrificing his ability to recover, so he can train heavier weights without being exhausted.

In that article, Victor discussed the workout tips that he gives to his friends and family, and to people who wish to follow his fitness journey. The next section will discuss the diet plan that has led him to the other half of the field, where people adore his strength.

Victor Martinez Diet Plan

Carbohydrates and Staying in Shape

Victor likes to keep his carbohydrate intake under control during the offseason, which means fewer carbohydrates in the evening and more after training and the morning. Carbohydrates are consumed more after leg and back exercises because he believes those are the most demanding exercises.

Victor believes that losing fat is the most important part of contest preparation. It is a period when he generally eats very few carbs and consumes a lot of protein; around 1.5-2g per pound of bodyweight.

In addition to planning the timing between each of his meals, Victor eats a healthy diet. Brown rice, salmon, broccoli, sweet potatoes, and a few egg yolks are among his favorite healthy foods.

Victor will undoubtedly treat himself to a cheat meal from time to time. This helps him “mentally’ and “resets his metabolism”.

Victor Martinez

Víctor’s Diet Plan

Victor’s breakfast is usually one of the smaller meals he has during the day. Even though Victor finds breakfast food to be relatively easy to eat, he does not always have the greatest appetite in the morning.

Depending on what body part he is training that day, he makes his breakfast accordingly. For example, he’ll add a 6-8oz steak to his workouts that involve larger muscle groups, such as legs or back.

In addition, he likes sticking to foods that he enjoys. Victor would not consider himself a food adventurer. Besides, he only eats for one purpose, which is to gain muscle and lose fat. Therefore, he keeps his diet as consistent as possible.

During his first meal of the day, he eats 12 egg whites, 2 whole eggs, 1.5 cups of oats, raisins, walnuts, and a slice of whole-wheat toast. After the meal, he drinks 6-7oz of freshly squeezed orange juice. His favorite juice is freshly-squeezed orange juice, as it reminds him of his childhood in the Dominican Republic.

Victor’s offseason diet consists of the following items:

  • Meal 1 – 1 scoop IsoFast protein shake
  • Meal 2 – 10 egg whites, 2 cups oatmeal
  • Meal 3 – 10 oz. lean steak, 1 cup brown rice
  • Meal 4 – 10 oz. chicken, 10 oz. baked potato
  • Meal 5 – 10 oz. salmon, 1 cup steamed broccoli
  • Meal 6 – 8 oz. lean steak, 1 cup steamed broccoli

Contest Diet:

  • 9:30 a.m., 1 cap Multivitamin
  • 10:00 a.m., 30 Minutes Cardio
  • 10:30 a.m., 12 Egg Whites, 2 Cups Oatmeal, 1 Scoop Glutamine
  • 1:00 p.m., 12 oz. Chicken Breast, 1 Baked White Potato
  • 3:30 p.m., 12 oz. Steak, 1 Cup Brown Rice
  • 4:30 p.m., 6 Caps Pre-Workout
  • 5-6:30 p.m., Weight train
  • 6:30 p.m., 2 Scoops Whey (3 scoops on leg and back days)
  • 7:30 p.m., 12 oz. steak, Rice or Potato
  • 10:30 p.m., 12 oz. Chicken breast, Large Green Salad
  • 11:30 p.m., 30 Minutes Cardio
  • 12:30 a.m., 12 oz. Fish or Whey Protein
  • 2:00 a.m., 4 caps Fat Burner

Pre and Post Workout Nutrition

1) Do Intra-Workout Shakes Power Workouts?

So many guys drink intra-workout shakes with BCAAs [branched-chain amino acids] and simple carbs in them while they train. It never made sense to me that we would need those shakes if we are eating a couple of food meals with protein and carbs before our workouts. Do you drink intra-workout shakes or just water when you train, and why?

VM: The only thing I will ever have in my water is BCAAs when I train. You have to remember that your body needs energy and a blood supply in your stomach to digest anything. And when you train, you want that energy and that blood supply to go to the muscle you’re working. If you’re drinking shakes loaded up with protein and carb powders, now your body has to divide its resources between digesting those and fueling the muscular contractions and your pump. I want to focus on my workout, and I want my body to be able to focus on it too. The only exceptions I will make to this are if, for whatever reason, I started training a little later after eating my last meal than I had planned on. To avoid going catabolic, in that case, I will sip on some protein and carbs during the workout.

2) Have a Post-Workout Shake, and a Big Meal an Hour Later

Do you prefer a shake or a real meal after training, and why?

VM: I like shakes for the simple reason that my appetite is just not there right after a workout. I could get down a few bites and then I would be full. But if it’s a shake, I can get down 70-80 grams of protein and 60-100 grams of carbs right away, then hit a nice big meal an hour later.

3) Pasta as a Perfect Post Workout Meal

Whenever I see diets listed for bodybuilders, the carbohydrate sources are usually rice, sweet potatoes, and oatmeal. Why isn’t pasta usually eaten? I’m trying to gain weight, not get ripped, and pasta is something easy for me to cook and mix up with ground beef, ground turkey, or even just chopped-up chicken. Is there something wrong with pasta, and should I not be eating it?

VM: There’s nothing wrong with pasta at all. It’s great for gaining weight, especially for guys with higher metabolisms. I still eat pasta in the off-season. People tend to avoid it because they associate it with getting fat. Sure, if you eat a giant plate of regular pasta and meatballs with a quart of heavy tomato sauce every night, along with a few rolls of bread and butter, you will probably get fat! But you can get whole-wheat or even gluten-free pasta these days, and have it with ground turkey or turkey meatballs and just enough sauce to give it flavor. That’s a perfect bodybuilder meal, especially to have post-workout. Pasta gets a bad rap these days, mostly because it’s the type of carbohydrate the low-carb dieters point to as being the worst, but it’s not so bad.

Victor Martinez

4) Best Post-Workout Meal

I’m a little confused about the post-workout meal. From what I understood, you’re supposed to have a lean protein source along with a complex carbohydrate so that it digests faster and gets into your system to start the whole repair process for your muscles. That would mean egg whites, chicken breast, turkey breast, or white fish. But I hear about a lot of pros who will have steak instead. I think Ronnie did that in a couple of his videos, for example. What do you recommend? Should I go with the leaner protein sources, would red meat be better, or does it matter?

VM: Pre-contest, I will have chicken at times but more often I will go for white fish because that’s what it takes for me to get into really sharp condition. I won’t ever eat white fish in my pre-workout meal in the off-season, because it digests too fast, and then I’m starting halfway through the workout. Pre-contest is different because I will suffer as much as I need to. In the off-season, I like to have chicken or ground beef with pasta as my pre-workout meal. It helps me stay full and gives me good, sustained energy throughout the workout.

I do think ground beef is a better choice than steak for your post-workout meal in general because it digests a little easier than steak does. A lot of guys do swear by the fastest-digesting protein sources like egg whites and whitefish for their post-workout meal. The only thing to keep in mind if you do that is that you’ll probably be starving again in less than two hours. I think if you’re having a post-workout shake with BCAAs, it’s probably not that critical which protein source you have in your meal a little bit later.

That is the diet plan Victor Martinez follows throughout the day. Diet plans are not absolute for him; he keeps changing his diet here and there as his requirements require. However, he always maintains the same macros. In the following section, we’ll also discuss some of the nutrition tips and tricks he would include in his diet.

Victor Martinez Diet Tips

No matter how little cardio Martinez does in the offseason, he will not be fat. Forever. Aside from eating six meals a day, he eats only clean foods. Here is Martinez’s “get big, not fat” advice to aspiring bodybuilders: “I never go more than 15 to 20 pounds over my contest weight.” This section discusses the diet tips Victor adds to his meal plans to stick to them better and have better gains. Therefore, we will discuss it all in-depth in this section and try to figure out if it is worth it after all? Please read on for more information.

  • Eat clean: “Your objective is to gain quality weight without getting sloppy,” he says. “If you’re trying to put on size, don’t rush it by eating too much junk food. Sure, French fries and lasagna will put on weight, but how much of that is fat? Eat bigger portions of clean food. If you want, add sauces and condiments like steak sauce and ketchup. Just don’t drown your food in them.”

It is also important to choose drinks carefully. “If I have a craving for soda, I have one a day, max, diet soda only,” Martinez says. “I drink a lot of water and sparkling water.”

  • Diet smart: “Give your diet time,” Martinez instructs, “but don’t let yourself get stuck with a diet that’s not working. You may have to change your portion sizes depending on how much weight you need to lose or gain.”

As for that weekly cheat meal, have fun with it. “It helps mentally,” he admits. For Martinez, three or four slices of pizza do the trick. Avoid having it at night, when you’re less likely to work it off.

Martinez says you need to work with your body and understand how it works. That means constant evaluation and an understanding that what works for Martinez – or anyone else, from another top pro to your training partner – may not work for you. As with training, you must find out what is most effective for your development and stick to it.

  • Choose quality supplements. Garcia has his name associated with one supplement company, MHP, founded by former national-level competitor Gerard Dente. His loyalty to the company and its products stems from their integrity. “There are a lot of supplements out there,” Martinez says. “Many are worthless. Go with supplements made by a company you trust — one that backs its products with science. When there’s a lot of science behind a product, you know you’re using a high-grade supplement.”

Finishing Touches

It takes more than hard workouts and clean foods on the dinner plate to succeed in bodybuilding, says Martinez. There must also be a lot of diligence.

You should make sure you get enough quality sleep. Everyone should do it, but bodybuilders who train hard need to do it more frequently. Taking power naps can help you get enough sleep at night if you cannot get enough time to sleep. “When I’m wound up at night and have trouble sleeping, I take Cyclin, which helps make the most of the sleep I get,” Martinez says.

Also, he recommends getting help if necessary. “Once a week, a specialist in Muscle Activation Techniques works on me at the gym and treats my muscle imbalances,” Martinez says. “It has improved my endurance and helped me make greater progress in the gym.”

In addition, he says, don’t let stress wear you down. “In the half-hour, before I get to the gym, I meditate a little, and it puts me in the zone,” Martinez says. “I’m going through my workout in my head. But if you’re running from the office to the gym, that can be tough. Try to take a few minutes to leave your stress behind you before you set foot in the gym. You can release a little stress during your cardio, too.”

Victor Martinez

In the end, it always comes full circle, back to what was discussed at the beginning. As a result, Martinez has remained a top professional in his sport and you can use it to improve, too. When you train consistently, consume nutritious food, and supplement your body with proper supplements, your body will respond over time. Martinez may not have reached the peak of his professional bodybuilding career as one of the best in his generation. But that, to be sure, is a pantheon where few mortals have tread, and thankfully isn’t required to consider your bodybuilding efforts a success.

Those were the diet tips Victor has to share with his fans and followers. On the next page, we will find out how he supplements his diet and what his preferred supplement of choice is. Check out the section ahead to learn how each supplement can help him reach his fitness goals.

Victor Martinez Nutrition and Supplements

For this heavyweight bodybuilder, the diet is not always enough and he will need some additional supplements to supplement his diet. He follows a few supplements that make up a part of his diet and replenish him from top to bottom. Read on for more information.

Glutamine-SR Three times a day

Martinez says: “Glutamine-SR delivers more glutamine than other glutamine products and releases it longer — for 12 hours — so I get greater muscle growth and better recovery.”

NO-Bomb Before workouts

Martinez says: “NO-Bomb is a nitric-oxide supplement. It gives me huge muscle pumps, better energy, and endurance during my workouts, plus greater recovery and less muscle soreness. It helps burn fat, too.”

Dark Rage Before workouts

Martinez says: “Dark Rage gives me incredible pumps. In the gym, I’m stronger, more focused, and can train with greater intensity. I recover faster and build more muscle mass, too.”

Probiotic-SR After workouts

Martinez says: “When I switched from taking whey to Probolic-SR, I felt the effects of this protein powder right away. My muscles are bigger, harder and fuller than ever before, and I recover from hard workouts much faster. Probiotic gives me a 12-hour supply of amino acids, including high levels of glutamine, arginine, and BCAAs.”

Dark Matter After workouts

Martinez says: “Dark Matter contains creatine, amino acids, and other ingredients. It absorbs faster than whey isolate, replenishes glycogen, and increases cell volume.”

Dren Before pre-contest cardio sessions

Martinez says: “Dren is an extremely powerful fat-burner. I only need to take one capsule a day to burn fat, increase my energy and curb my appetite.”

Anadrox Offseason, morning and afternoon

Martinez says: “Anadrox combines nitric-oxide boosters with powerful fat burners in one formula. It helps me get pumped and ripped.”

Cyclin-GF At bedtime

Martinez says: “Cyclin helps me get better-quality sleep, plus it suppresses cortisol and stimulates hormones that help me build muscle even while I sleep.”

Victor Martinez

Activity Twice a day, year-round

Martinez says: “Everyone needs a multivitamin. Activity is not like all the others. It’s designed for athletes. Its vitamins, minerals, and antioxidants improve my exercise endurance and decrease lactic acid, and its amino acids help my muscles recover and grow.”

A-Bomb Training days: morning, pre-workout, and postworkout: Off days: once a day

Martinez says: “This is another product that works for you over 12 hours, not just the moment you take it. A-Bomb’s packed with amino acids and other nutrients that prevent catabolism and give your body everything it needs for maximum muscle growth, recovery, and top performance.”

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