Roelly Winklaar's Diet Plan & Workout Routine plus Photo Gallery

Roelly Winklaar DIET PLAN



Getting super huge and thick in the off-season is one of this mans trademarks in the IFBB league! He is a very strict eater during the off-season and really packs on some serious muscle mass to make his mark on stage.

Let's take a close look at his daily diet plan to help him build his ultimate physique.



Meal 1 - Protein shake, 75g of oatmeal, nuts

Meal 2 - 10 egg whites, 2 potatoes, broccoli

Meal 3 - 300g fish, white rice, green veggies

Meal 4 - 200g lean meat, green veggies

Meal 5 - Meal Replacement Shake

Meal 6 - 250g lean meat, white rice

Meal 7 - Protein shake, 75g of oatmeal, banana

Roelly Winklaar WORKOUT ROUTINE



Without questions, one of the fastest rising stars in professional bodybuilding that really has made his mark. Probably known for coming in amazing condition a few weeks prior to a competition, Roelly has some issues the day of the show.

Roelly really is known for his amazing triceps development that is unmatched by any athlete today. Here is his triceps, shoulders and chest day plan:

Decline bench press - 6 sets, (15,8, 12, 6, 10, 5 reps)

Dumbbell flys - 6 sets, (15,8, 12, 6, 10, 5 reps)

Incline dumbbell press - 6 sets, (15,8, 12, 6, 10, 5 reps)

Machine press - 6 sets, (15,8, 12, 6, 10, 5 reps)

Machine front press - 6 sets, (15,8, 12, 6, 10, 5 reps)

Side raises - 6 sets, (15,8, 12, 6, 10, 5 reps)

Front raises - 6 sets, (15,8, 12, 6, 10, 5 reps)

French press - 6 sets, (15,8, 12, 6, 10, 5 reps)

Dumbbell kickbacks - 6 sets, (15,8, 12, 6, 10, 5 reps)

Pushdowns - 6 sets, (15,8, 12, 6, 10, 5 reps)


Roelly Winklaar PICS

Roelly Winklaar
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Roelly Winklaar
Roelly Winklaar
Roelly Winklaar
Roelly Winklaar
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Roelly Winklaar