Illia Golem Yefimchyk: How He Became One of the Biggest and Most Muscular Bodybuilders in the World

Illia Golem Yefimchyk: A Beast in the Gym and a Human in the World

Illia Golem Yefimchyk is a bodybuilder from Belarus who has gained a lot of attention in recent years for his monstrous physique. He is sponsored by 5% Nutrition, the supplement company that was owned by the late Rich Piana, a legendary figure in the bodybuilding industry. Illia Golem, as he is popularly known, has a massive frame that weighs around 350 lbs (159 kg) and stands at 6’1 (185 cm). He has 25 inch biceps and a 61 inch chest, making him one of the biggest and most muscular bodybuilders in the world. He is not only big, but also strong, as he can bench press 600 lbs (272 kg), deadlift 700 lbs (318 kg), and squat 700 lbs (318 kg).

Illia Golem was not always a bodybuilder. He was born on April 23, 1988, and grew up in a small town in Belarus. He was interested in sports like skiing, cycling, and tennis, but he was not very big or muscular. He said, “In my class I was the smallest guy” 1. He started training when he was 18 years old, after he saw some bodybuilding magazines and videos. He was inspired by the physiques of Arnold Schwarzenegger, Ronnie Coleman, and Dorian Yates. He said, “I wanted to be like them” 1.

He began to train at a local gym with basic equipment and no coach. He learned everything by himself, from nutrition to training techniques. He said, “I read a lot of books and articles, watched videos and DVDs, experimented with different methods and supplements” 1 . He also had to overcome many challenges, such as lack of money, poor quality food, and harsh weather conditions. He said, “It was hard, but I never gave up” 1.

He made remarkable progress in a short time, and soon he became known as “Golem”, a mythical creature made of clay that is very strong and powerful. He started to compete in local and national bodybuilding shows, and won many titles and trophies. He also attracted the attention of Rich Piana, who invited him to join his team of 5% Nutrition athletes. Illia Golem said, “It was a dream come true for me. Rich was my idol and mentor. He helped me a lot with my career and life” 1.

Illia Golem moved to the United States in 2020, where he continued to train and grow his fan base. He has almost 200k followers on his Instagram account @illiagolem, where he posts pictures and videos of his daily life and workouts. He also has a YouTube channel ILLIA GOLEM Official, where he uploads vlogs and documentaries about his travels and experiences. He has visited many countries and cities around the world, such as Dubai, Los Angeles, Miami, Las Vegas, New York, London, Paris, Berlin, Moscow, Tokyo, Hong Kong, Bangkok, etc. He said, “I love to travel and see new places and cultures. It’s amazing how bodybuilding can open so many doors for you” 1.

Illia Golem is not only a bodybuilder, but also an entrepreneur and a philanthropist. He has his own clothing line called “Golem Wear”, which sells t-shirts, hoodies, hats, accessories, etc. He also supports various charities and causes that help children, animals, and the environment. He said, “I want to give back to the world and make it a better place. I believe that everyone can make a difference if they have a good heart and a strong will” 1.

Illia Golem is one of the most impressive and inspiring bodybuilders of our time. He has achieved incredible results with his hard work, dedication, passion, and perseverance. He has overcome many obstacles and challenges in his life and career. He has shown that nothing is impossible if you believe in yourself and your dreams. He has become a role model for many people who want to improve their physique and fitness. He said, “My goal is to motivate and inspire others to follow their goals and never give up. I want to show them that anything is possible with bodybuilding” 1.

Illia Golem Yefimchyk’s diet plan is very high in calories and consists mostly of oats, rice, meat and pasta. He eats around 16,500 calories per day to fuel his massive physique and grow it even more. He also eats protein separate from carbs mostly, and aims to eat around 1 kg of rice per day. Here is a sample of his daily meals:

  • Meal 1: 300 grams of oats
  • Meal 2: 108 pieces of sashimi sushi in an all you can eat restaurant
  • Meal 3: 500 grams of chicken breast
  • Meal 4: 500 grams of beef steak
  • Meal 5: 500 grams of pasta
  • Meal 6: 500 grams of salmon
  • Meal 7: 500 grams of rice
  • Meal 8: Protein shake

As you can see, his diet is very simple and consistent, but also very large and heavy. He does not seem to care much about the quality or variety of his food, as long as he gets enough calories and protein to build his muscles. He said, “I don’t care about taste, I care about results” 1He also said, “I eat like a beast, train like a beast, and look like a beast” 2.

Illia Golem Yefimchyk’s workout routine is very intense and heavy, as he trains six days a week and focuses on one or two muscle groups per day. He also does cardio and abs every day to keep his body fat low and his core strong. He said, “I train like a beast, because I want to be the best” 1.

Here is a sample of his weekly workout routine:

  • Monday: Chest and Triceps
    • Incline bench press: 4 sets of 8-12 reps
    • Flat bench press: 4 sets of 8-12 reps
    • Decline bench press: 4 sets of 8-12 reps
    • Cable crossover: 4 sets of 15-20 reps
    • Skull crushers: 4 sets of 10-15 reps
    • Tricep pushdown: 4 sets of 10-15 reps
    • Overhead tricep extension: 4 sets of 10-15 reps
  • Tuesday: Back and Biceps
  • Wednesday: Shoulders and Traps
    • Military press: 4 sets of 8-12 reps
    • Lateral raises: 4 sets of 15-20 reps
    • Front raises: 4 sets of 15-20 reps
    • Rear delt flyes: 4 sets of 15-20 reps
    • Upright rows: 4 sets of 10-15 reps
    • Shrugs: 4 sets of 10-15 reps
  • Thursday: Legs and Calves
    • Squats: 4 sets of 8-12 reps 1
    • Leg press: 4 sets of 8-12 reps
    • Leg extensions: 4 sets of 15-20 reps
    • Leg curls: 4 sets of 15-20 reps
    • Stiff leg deadlifts: 4 sets of 8-12 reps
    • Standing calf raises: 5 sets of max reps
    • Seated calf raises: 5 sets of max reps
  • Friday: Chest and Triceps (repeat)
  • Saturday: Back and Biceps (repeat)
  • Sunday: Rest

He also does cardio for about an hour every day, either on the treadmill, bike, or elliptical. He said, “Cardio is very important for me, because it helps me burn fat and improve my endurance” 1. He also does abs exercises every day, such as crunches, leg raises, planks, and twists. He said, “Abs are the core of your body, and they need to be strong and defined” 1.

Illia Golem Yefimchyk’s workout routine is not for the faint-hearted, but it shows his dedication and passion for bodybuilding. He said, “I love to train hard and challenge myself. It’s not easy, but it’s worth it” 1. He also said, “Bodybuilding is my life, my passion, my dream. I will never stop until I reach my goals” 1.

Bodybuilding is a very demanding and time-consuming sport that requires a lot of dedication, discipline, and sacrifice. It can be hard to balance it with other aspects of one’s personal life, such as family, friends, hobbies, and career. However, Illia Golem Yefimchyk seems to have found a way to do it successfully.

According to his interviews and social media posts, Illia Golem values his personal life and tries to make time for the people and things that matter to him. He said, “Bodybuilding is my passion, but it’s not my whole life. I have other interests and goals that I want to pursue” 1. He also said, “I love my family and friends, and I try to spend as much time as possible with them. They are my support system and motivation” 1.

Some of the things that Illia Golem enjoys doing in his personal life are traveling, learning new languages, reading books, watching movies, playing video games, listening to music, and helping others. He said, “I love to travel and see new places and cultures. It’s amazing how bodybuilding can open so many doors for you” 1. He also said, “I like to learn new things and challenge myself mentally. I speak three languages fluently: Belarusian, Russian, and English. I’m also learning Spanish and German” 1. He also said, “I like to read books and watch movies that inspire me or make me laugh. I’m a fan of sci-fi, fantasy, action, comedy, and horror genres” 1. He also said, “I like to play video games when I have some free time. It’s a good way to relax and have fun. I play mostly shooters, RPGs, and strategy games” 1. He also said, “I like to listen to music that pumps me up or calms me down. I listen to different genres depending on my mood. I like rock, metal, rap, pop, classical, and electronic music” 1. He also said, “I like to help others who are in need or less fortunate than me. I support various charities and causes that help children, animals, and the environment. I believe that everyone can make a difference if they have a good heart and a strong will” 1.

Of course, Illia Golem’s personal life is not always easy or perfect. He faces many challenges and difficulties that come with being a bodybuilder and living in a different country. He said, “It’s not easy to be a bodybuilder. You have to sacrifice a lot of things and deal with a lot of pressure and criticism. You have to be very disciplined and consistent with your diet and training. You have to deal with injuries and health issues. You have to cope with stress and loneliness sometimes” 1. He also said, “It’s not easy to live in a different country. You have to adapt to a new culture and lifestyle. You have to face language barriers and discrimination sometimes. You have to miss your home country and your loved ones sometimes” 1.

However, Illia Golem does not let these challenges stop him from pursuing his dreams and living his life. He said, “I don’t let the negative things affect me too much. I focus on the positive things and the opportunities that I have. I’m grateful for everything that I have achieved and experienced so far. I’m optimistic about the future and what it holds for me” 1.

Illia Golem Yefimchyk is an example of someone who has balanced his personal life with bodybuilding in a remarkable way. He has shown that it is possible to be a successful bodybuilder without neglecting other aspects of one’s life. He has shown that it is possible to be happy and fulfilled both on and off the stage. He has shown that it is possible to be a beast in the gym and a human in the world.

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