The Rise of Guosheng Yuan: China’s First IFBB Pro Bodybuilder
Guosheng Yuan: The Giant of China
Bodybuilding is a sport that requires dedication, discipline, and determination. It is not easy to sculpt a muscular physique that can compete on the world stage. But for Guosheng Yuan, a Chinese bodybuilder who stands at 6 feet 4 inches and weighs over 300 pounds, it is a passion and a challenge.
Guosheng Yuan, also known as Yuan Guosheng, is the first and only Chinese bodybuilder to earn the prestigious IFBB Pro card in the open division. He achieved this feat in 2021 when he won the overall title at the IFBB Asian Championship in Bahrain. Since then, he has been competing in various international shows, such as the 2021 Mr. Olympia, where he placed 16th, and the 2023 Flex Weekend Pro, where he finished 10th.
Yuan started bodybuilding at the age of 18, after being inspired by Arnold Schwarzenegger and Ronnie Coleman. He trained at a local gym in his hometown of Chengdu, Sichuan province, where he learned the basics of nutrition and exercise. He soon realized that he had a genetic potential for building muscle mass and strength. He also had a height advantage over most Asian bodybuilders, who tend to be shorter and lighter.
Yuan decided to pursue bodybuilding as a career, despite the lack of support and recognition from his family and society. He faced many challenges and obstacles, such as limited access to quality supplements, equipment, and coaching. He also had to deal with the stigma and stereotypes associated with bodybuilding in China, where it is often seen as a fringe or unhealthy activity.
However, Yuan did not give up on his dream. He worked hard and smart, constantly improving his physique and performance. He also sought guidance from experienced coaches and mentors, such as Dennis James and Milos Sarcev. He learned how to optimize his training, diet, and posing routines. He also developed a positive mindset and attitude, overcoming self-doubt and criticism.
Yuan’s efforts paid off when he qualified for the IFBB Pro League in 2021. He became an instant sensation in China and abroad, attracting media attention and fan support. He also received sponsorship deals from various companies.
Yuan’s goal is to become one of the best bodybuilders in the world and to inspire more people to pursue their dreams. He believes that bodybuilding is not only a sport but also a lifestyle and an art form. He wants to show the world that Chinese bodybuilders can compete at the highest level and that anything is possible with hard work and dedication.
Yuan is also a humble and respectful person, who appreciates his fans and supporters. He often shares his training videos and photos on his Instagram account, where he has over 38 thousand followers. He also interacts with his fans and answers their questions. He is grateful for the opportunity to represent China on the global stage and to promote bodybuilding as a positive and healthy activity.
Guosheng Yuan is a true giant of China, not only in size but also in spirit. He is a role model for aspiring bodybuilders and a pioneer in Chinese bodybuilding. He is proof that with passion and perseverance, nothing is impossible.
How does Guosheng Yuan's diet look like?
Guosheng Yuan’s diet consists of high protein, moderate carbohydrate, and low-fat foods. He eats six meals a day, with each meal containing about 50 grams of protein and 30 grams of carbohydrates. He also drinks plenty of water and supplements his diet with whey protein, creatine, glutamine, BCAAs, and multivitamins.
Some examples of his typical meals are:
- Breakfast: Oatmeal, eggs, and milk
- Snack: Whey protein shake and banana
- Lunch: Chicken breast, rice, and broccoli
- Snack: Whey protein shake and apple
- Dinner: Salmon, sweet potato, and salad
- Snack: Casein protein shake and nuts
Yuan follows this diet throughout the year, except when he is preparing for a competition. During the pre-contest phase, he reduces his carbohydrate intake and increases his cardio training to lose body fat and enhance his muscle definition. He also avoids salt, sugar, and processed foods to avoid water retention and bloating.
How does Guosheng Yuan's training routine look like?
Guosheng Yuan’s training routine is based on a split system, where he trains different muscle groups on different days. He usually trains six days a week, with one rest day. He focuses on heavy compound exercises, such as squats, bench presses, deadlifts, and rows, to build mass and strength. He also performs isolation exercises, such as curls, extensions, and flyes, to shape and define his muscles. He varies his sets, reps, and weights depending on his goals and condition.
Some examples of his typical workouts are:
- Chest and triceps: Bench press, incline dumbbell press, cable crossover, skullcrusher, close-grip bench press, triceps pushdown
- Back and biceps: Deadlift, lat pulldown, barbell row, dumbbell row, biceps curl, hammer curl, preacher curl
- Legs: Squat, leg press, leg extension, leg curl, calf raise
- Shoulders and traps: Military press, dumbbell shoulder press, lateral raise, front raise, rear delt flye, shrug
- Arms: Barbell curl, dumbbell curl, concentration curl, reverse curl, triceps extension, overhead triceps extension, kickback
- Abs: Crunches, leg raises, planks
Yuan also does cardio training three times a week for 30 minutes each session. He prefers low-intensity steady-state cardio, such as walking or cycling. He does cardio to improve his cardiovascular health and endurance. He also uses cardio to burn excess calories and fat during the pre-contest phase.
How does Guosheng Yuan recover from his workouts?
Guosheng Yuan recovers from his workouts by following a proper nutrition and supplementation plan, as well as getting enough rest and sleep. He consumes high-quality protein sources, such as whey, chicken, and salmon, to repair his muscle tissues and promote growth. He also takes creatine, glutamine, BCAAs, and multivitamins to enhance his performance and recovery. He drinks plenty of water to stay hydrated and flush out toxins. He avoids alcohol, tobacco, and drugs, which can impair his health and fitness.
Yuan also makes sure to get at least eight hours of sleep every night, which is essential for his recovery and hormone balance. He follows a regular sleep schedule and avoids caffeine and blue light before bedtime. He uses a comfortable mattress, pillow, and blanket to ensure a good quality of sleep. He also practices relaxation techniques, such as meditation and breathing exercises, to reduce stress and improve his mood.
Yuan understands that recovery is just as important as training for his bodybuilding success. He listens to his body and adjusts his intensity and frequency of workouts accordingly. He takes one rest day per week to allow his muscles and nervous system to fully recover. He also takes occasional breaks or deloads from his training program to prevent overtraining and injuries. He uses massage, foam rolling, stretching, and ice baths to relieve muscle soreness and improve blood circulation.
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