Quick Stats
Name: Miha Zupan
Height: 1,73 m
Competition weight: 99 Kgs
Current weight: 109 Kgs
Current city: Kranj, Slovenia
What got you started?
I was always atracted to and fascinated by muscles, but when I was between 18 and 24 I raced motorbikes. So I got into working out in the gym during the offseson when I wasn’t racing.
What do you love about it and what keeps you motivated?
I love the fact that it is hard.
I like preparing for a competition because your focus has to be extremely high and on point, and when you get your mind into this state nothing really gets to you because you have that one goal in mind always.
What is your number one tip to achieving success and your ideal physique?
Beside having good genetics I think its very important to have a good and experienced coach/mentor to really guide you and motivate you to the top.
What are your future plans?
Earning my pro card has always been one of my biggest goals.
Do you follow a bulking period or do you manage to stay lean year round and gain size?
I have tried both ways before. It works best for me not to gain too much fat in the off season.
Take us through an average day of yours:
My normal day:)
- After I wake up and have my first meal I go to our workshop which is a small family factory.
- I then go to the gym which is a couple of yards away and train a small body part.
- After the first gym session I return to the workshop.
- Normally my second training session is at about 4 or 5 pm with some clients.
- After training I do some grocery shopping and cook my meals for the next day.
That is pretty much it.
Give us a brief description of your philosophy on your diet:
Precontest is really simple and no secret. High protein, zero carbs and some fat.
In the off season I add some carbs but it all depends on my form. I make very small changes to my diet quite often depending on how I feel and look as I go on.
What is the best kind of meal to have after weight training?
It really depends of your bodyfat percentage, intensity and duration of training. But a good pace to start is to have a protein shake (isolate), some simple carbs and then a solid whole meal consisting of something like potatoes and some lean red meat.
Do you believe in using supplementation? What are your top tips for beginners?
Yes!!! Firstly though you need a good diet plan. After that you can add the following:
- Whey isolate
- Bcaas
- Glutamine
- Creatine
- Omega 3
- Cla
- Multi vitamin and minerals
What are your top training tips?
- Use the right amount of weight for YOU.
- Keep the muscle under tension.
- Avoid using momentum to life the weight.
- Squeeze as hard as u can, especially at the peak of the contraction.
- Lower the weight slowly or resist on the negative.
What do you think are the biggest mistakes guys make when starting out with the gym and their diet?
I can only say for myself it was poor diet in general, and not having enough nutritional knowledge. Read and learn as much as possible to help yourself.
What are your favourite exercises and why?
Uuum thats a tough one, I would say:
-
Squats
Because its an exercise I kind of fear and respect, since I know its gonna hurt :). But in general I like isolated exercises because they deliver the greatest “pump.”
Do you believe in training abs and obliques specifically? How often do you train them?
Yes I do, pre contest I train abs almost every day.
What are your tips for getting absolutely dry and shredded and achieving as much vascularity as possible that last week before a competition/photoshoot?
Unfortunately vascularity is mostly genetics and having a low body fat. I think its a combination of a few things: thin skin, full muscles and no subcutaneous water (water directly under your skin).
What is the most common question you get asked?
hehe..I think its about my vascularity and how to achieve that.
What are some of the weirdest/annoying things you have seen people do in the gym?
Hanging out, occupying space instead of working out.
Favorite Quote:
“The pain you feel today will be the strength you feel tomorrow.”
Advice for someone wanting to start competing?
Be sure to find a good trainer who will be there to keep you progressing and to ensure you stay motivated.
What competitions have you competed in and your placings?
After wining nationals I won Nabba, and this year finally the IFBB European Championships.
Where can people get hold of you?
- Facebook: Miha Zupan
