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Greg Kovacs Diet and Workout Routine

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The Greg Kovacs diet was lots of food amount in it. He is one of the biggest bodybuilder in the bodybuilding industry. He is a lifting machine, He weighed almost 420 lbs at one time. He had a great approach to nutrition. He knew that what his body need to stay in muscular shape. Keep reading to know more about Greg Kovacs's diet and workout.

Greg Kovacs Bio

The legend Greg Mark Kovacs was an IFBB Professional Bodybuilder. He was born and raised in Niagara Falls, Ontario, Canada. He was a very popular bodybuilder of his era. Before entered in the bodybuilding industry, He studied electrical engineering.After took a drop from engineering, He gave his full focus on bodybuilding. When he was all set in bodybuilding, During the off-season he weighed almost 420 lbs and in the contest He lifted around 300 lbs.Due to heart-attack, Greg Kovacs passed away in November 2013.

  • Nationality: Canadian
  • Profession: IFBB Professional Bodybuilder
  • Date-Of-Birth: December 16, 1968
  • Died On: November 22, 2013

Kovacs worked hard to become a muscular man, He sculpted 27-inch arms, 35-inch legs, and a 70-inch chest. He also did model role in some magazines like Flex magazine in 1997. The great moment of his life that, He appeared in the Arnold Schwarzenegger Sports Festival in 2004.Kovacs was very strict about following a proper routine of nutrition and workout. He was always seen to you in the discipline. We had lost our legend bodybuilder. He was also active in sports before bodybuilding. He played traveling hockey and soccer.[incontent_ads]

Greg Kovacs Stats or Body Measurements

  • Height —‎ 6’4″ (193 cm)
  • Weight —‎ 400 lbs (181.44 kg)
  • Chest —‎ 70 inches
  • Arms — 25 inches
  • Waist —‎ Will get soon
  • Biceps —‎ Will get soon

If we want to have a good physique body then we need to concentrate on our diet and workout. He follows his diet plan and workout very strictly. We have to avoid processed foods from our diet and only focus on fresh and clean foods.If you want to have a healthy body then you have to control the food that you eat. That means you have to eat healthy food that gives your body healthy macronutrients like protein, carbs, and fats. You need to maintain the balance between them.

Greg Kovacs Competitions

  • 1996- Canadian National Championships
  • 1997- IFBB Night of Champions
  • 1998- IFBB Ironman Pro Invitational
  • 2001- IFBB Night of Champions
  • 2004- Arnold Classic
  • 2005- Toronto Pro Invitational

Greg Kovacs Diet

Greg Covacs diet

If we think about diet, all our body health depends on what type of diet we prefer to our body like you need to take care of calories in the diet and many factors like, What should you need to eat? You must need to know that eating and sleeping is the most important factor in muscle building.Greg almost ate 10,000 calories per day when he was in off-season. When it comes to lose weight he dropped some of calories up to 8000 calories per day. When he was prepare for any competition or championship he consumed 5500 caories of the day.He was took 6-7 meals of the day in order to split his calories amount. He ate after every 2 hours. In order to gain his bodyweight, He took much carbohydrate. When he preparing for championship, He burns calories and carbs and reduce carb consuming at that time.

Bulking Diet

  • Meal 1: 6 whole eggs, 2 cups egg whites, 4 pieces toast, and orange juice
  • Meal 2: 2 scoops whey protein powder and 2 bananas
  • Meal 3: 6 whole eggs, 2 cups egg whites, 8 slices bacon, 2 cups oatmeal, and orange juice
  • Meal 4: 12 ounces chicken breast, 2 cups white rice, and broccoli
  • Meal 5: 2 scoops whey protein powder, 4 rice cakes, and peanut butter
  • Meal 6: 12 ounces steak, 16 ounces potatoes, and asparagus
  • Meal 7: 12 ounces chicken, 2 cups white rice, and broccoli
  • Meal 8: 2 scoops casein protein and ice cream

Cutting Diet

  • Meal 1: 3 whole eggs, 1 cup egg whites, and 1 cup oatmeal
  • Meal 2: 1 scoop whey protein and 1 banana
  • Meal 3: 3 whole eggs, 1 cup egg whites, and 6 slices turkey bacon
  • Meal 4: 8 ounces chicken breast, 1 cup white rice, and broccoli
  • Meal 5: 2 scoops whey protein powder, 2 rice cakes, and peanut butter
  • Meal 6: 8 ounces lean steak, 8 ounces potatoes, and asparagus
  • Meal 7: 8 ounces chicken breast, 1 cup brown rice, and broccoli
  • Meal 8: 2 scoops casein protein and Greek yogurt

As we see in the macronutrient of Kovacs then, In off-season he consumed 600 grams of protein and 1000 grams of carbohydrates. When his shows are near then he lower his carbs and increase his protein intake.Some of his foods are be like tuna, chicken, and steak in order to fulfill his protein requirements. He was also took some protein powder with glutamine. It can boost your muscle growth.[incontent_ads]

Greg Kovacs Workout starting the workout routine or training routine, make sure you stay hydrated during workouts by drinking water or energy drinks. And don’t forget to warm-up exercising and make sure to cool down by stretching your muscles out, because It helps you to do injury-free workout or exercise.Greg's workout routine was very extreme. He started to train his body part since he was 17 years old. He splitted his workout routine in 5 parts. He focused on every body part according it's day.He decided to train his body 5-6 days in a week. Every workout last up to 45 minutes but all are intensive. He also did cardio right after his training or workout routine. He did cardio 3 times in a week. When it comes to burn calories, He did his favorite treadmill and bike for 30 to 35 minutes.Also Read: Conor McGregor Diet and Workout

Arm Workout

  • Warmup : pushdowns
  • A dumbbell curl or a machine curl
  • Barbell burls
  • Dumbbell hammer curls
  • Seated dumbbell triceps extensions
  • Lying extensions with a straight bar

Back Workout

  • Barbell rows
  • Regular or reverse grip
  • T-bar rows
  • One-arm dumbbell rows
  • Power-rack deadlifts

Basic Movements

Some of basic movement that Greg used to do in his routine. He always used these exercises during off-season. If any competition is near then, He changed his workout more complex in order to sculpt physique. The exercise like cable crossovers from different angles.

  • Inclined presses
  • Flat barbell presses
  • Dumbbell flys

Greg was not only look good but inside he could be a great powelifter. He could easily lifted 700 lbs bench press. and also 500 lbs shoulder press, 600 lbs incline bench press. The main aim of his workout is to sculpt massive physique.


It’s not easy that you can become like him overnight. But it took him lots of years of struggle to get physiques like him. Greg will always be remembered as one of the greatest bodybuilders of all time. We can evaluate that after taking a look at Greg Kovacs diet and Greg Kovacs workout that If we want to be like him then we need to work hard for it and his daily routine inspire us and motivate us to get a healthy body.Here is our Question & Answer Forum

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