Davide Donati details natural strength training and diet
INBA PNBA Italian natural bodybuilder Davide Donati shares his training and nutrition routine in natural bodybuilding competition.
Have you ever wondered how the planet’s natural physical elite train and eat? We gathered information from one of the best International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Male Bodybuilding Grandmaster Athletes, David Donati. Donati shared with us his complete natural bodybuilding and nutrition training routine that he does to prepare for competition.
Davide Donati’s training paid off as he placed in the top five of the men’s bodybuilding grandmaster class at Natural Olympia last year. Although it was not an easy task. Donati pondered a heart rate of 200 beats per minute moments before going on stage.
Donati said the statement below regarding his workout routine (translated from Italian to English):
“My interval training routine is divided into:
1st day, push the muscles: Chest, shoulders, triceps, abdomen
2nd day, Legs and Calves
3rd day, traction muscles: Back, biceps, abdomen
4th day of rest, cardio liss only.
According to Donati, he follows a split push/leg/pull routine workout three days in a row, followed by a rest/cardio day. He also noted that depending on whether it is a training day or a rest day, he will charge more crabs (training day). And on his rest days, he will consume fewer carbohydrates but more fat. He keeps his protein steady supply.
Regarding the foods Donati eats, he said:
“My foods are:
PROTEINS: chicken, turkey, cod, mackerel, salmon, eggs, dairy products.
CARBOHYDRATES: Rice, Pasta, Bread, Oats, Spelled, Barley, Buckwheat
FATS: EVO Oil, Omega 3, Egg Yolk, Almonds, Walnuts, Linseed Oil
DRINKS Water, Coca Cola Zero
SUPPLEMENTS: Vit. C, lives. B, Multivit. and Minerals, Zinc, Magnesium, EAA, Cyclodextrins, Creatine, Melatonin.
My pre-workout: Caffeine Anhydrous and Arginine.
Intra-workout: Cyclodextrins, Creatine, EAA »
Davide Donati recognizes that his peak of weakness is extremely important. He says he’s full of salt and water. And for three consecutive days before the competition, Donati will reduce his carbohydrate intake, increase his fat consumption to 1 g/kg body weight and keep his protein content constant – 2 g/kg body weight. Then Donati will resume carbs at around 300-400g/day, reduce fat to 20-30g and slightly reduce protein intake to 1.5g/kg body weight.
Donati says he will remove water and salt from his diet the day before the event. But on the day of the event, he will consume simple and complex carbohydrates such as cookies, jam and honey. And before going on stage, he will have salty fries.
Although Peak Week helps Donati prepare to perform on stage, he admits it’s no miracle and just helps make your striated muscles look fuller.
Natural athletes rely solely on their training and nutrition when competing, as the use of drugs is prohibited. Sure, performance-enhancing drugs (PEDs) such as steroids can dramatically improve your physique, but they have potential unwanted side effects. Additionally, drug use gives competitors an unfair advantage over natural athletes.
Natural bodybuilding leagues such as the INBA PNBA – the largest natural bodybuilding league – make the competition fair since all competitors are tested for doping. Plus, it makes competing in the sport of bodybuilding safer.
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