Have you ever wondered how the elite natural physique’s on the planet train and eat? We gathered some info from one of the top International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Men’s Bodybuilding Grand Masters athletes, Davide Donati. Donati shared with us his complete natural bodybuilding training and nutrition routine he does to prep for competition.
Davide Donati’s training paid off as he placed in the top five of the Men’s Bodybuilding Grand Masters class at Natural Olympia last year. Although, this was no easy task. Donati reflected on having 200 beats per minute heart rate moments before walking on stage.
Donati stated the statement below regarding his training routine (translated from Italian to English):
“MY SPLIT TRAINING ROUTINE IS DIVIDED INTO:
1ST DAY, PUSH MUSCLES: CHEST, SHOULDERS, TRICEPS, ABDOMEN
2ND DAY, LEGS AND CALVES
3RD DAY, TRACTION MUSCLES: BACK, BICEPS, ABDOMEN
4TH-DAY REST, CARDIO LISS ONLY.”
According to Donati, he follows a push/leg/pull split routine training three days in a row, followed by a rest/cardio day. He also noted that depending on if it’s a training day or rest day, he’ll load up on more carbs (training day). And on his rest days, he’ll consume fewer carbs but more fat. He keeps his protein intake constant.
When it comes to the foods Donati eats, he stated:
“MY FOODS ARE:
PROTEINS: CHICKEN, TURKEY, CODFISH, 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, VIT. B, MULTIVIT. AND MINERALS, ZINC, MAGNESIUM, EAA, CYCLODEXTRINS, CREATINE, MELATONIN.
MY PRE-WORKOUT: CAFFEINE ANHYDROUS AND ARGININE.
INTRA-WORKOUT: CYCLODEXTRINS, CREATINE, EAA”
Davide Donati acknowledges that his peak weak is extremely important. He says that he loads up on salt and water. And for three consecutive days before the competition, Donati will reduce his carb intake, increase his fat intake to 1 g/kg body weight, and keep his protein constant – 2 g/kg of bodyweight. Next, Donati will reuptake carbohydrates to about 300-400 g/day, decrease his fat to 20-30 g, and slightly reduce his protein intake to 1.5 g/kg body weight.
Donati says that he’ll remove the water and salt from his nutrition the evening before the event. But the day of the event, he’ll consume simple and complex carbs such as biscuits, jam, and honey. And before he goes on stage, he’ll have some salty fries.
Although peak week helps Donati prep for performing on stage, he admits that it’s no miracle and that it just helps make your striated muscles look fuller.
Natural athletes solely rely on their training and nutrition when competing since drug usage is prohibited. Of course, performance-enhancing drugs (PEDs) such as steroids can vastly enhance your physique, but they have potential adverse side effects. Also, using drugs gives competitors an unfair advantage against natural athletes.
Natural bodybuilding leagues such as the INBA PNBA – the most prominent natural bodybuilding league – make competition fair since all competitors are drug tested. Moreover, this makes competing in the sport of bodybuilding safer.