Quick Stats
Name: Lukáš Osladil
Age: 34
Height: 173 cm
Competition weight: 96 kg
Current weight: 112 kg
Current city: Prague, Czech Republic
Occupation: Trainer
How long have you been training seriously for and what got you started?
I started training at home when I was 10 years old. I used everything I could find at home, especially furniture and 4kg dumbbells and for a barbell I used a carpets knocker. When I was 13 I started to go to the gym.
So I have been exercising regularly for 24 years without any significantly long breaks.
Once or twice a year I take a break, but never for more than 14 days. And what brought me to start exercising? I don’t really know, I just woke up one day and said to myself that I wanted to build muscles, which was when I weighted 28 kilograms.
What do you love about it and what keeps you motivated?
For me it’s actually an addiction. If I stop, I will feel bad. But I have a clear motivation to constantly improve and be competitive with the best bodybuilders in the world. I have great aspirations, so It will enable me to work hard for at least the next three years to improve myself.
How do you manage to keep a balance between family, work, friends and training/dieting?
I do my best to keep the balance, but if I´m on a low-carb diet I don´t have enough energy or as much energy as I would like. With friends it is more difficult, but I have great support in my family.
Well, it wasn’t like that always. My mom prohibited me from training when I started. She locked my weights away and didn’t want to let me go to the gym. Luckily, now she supports me, but doesn’t quite understand how I can do the diet.
The biggest support is my girlfriend. I can always rely on her. She understands the diet and even helps me with food preparation.
How did you get involved in bodybuilding competitions?
The owner of my first gym at Záhřeb in Moravia told me that I should try to compete when I was 14. So I tried it.
I prepared alone, didn’t used any food supplements, and only a week before the show I realised that I should have been on a diet. That was my first competition in 1996, the Junior Czech Republic Championship in Havířov.
Take us through an average day of yours:
- At 5:30 am I get up.
- At 6 am I do twenty minutes of cardio.
- Then I make my breakfast at 7:30 am and I get to the gym to train my friends or clients.
- At 10 am it is time for my training.
- At noon I usually train the only Czech professional bikini contestant Vlaďka Krásová, normally twice a week. We are working on her legs mainly.
- After that, at 1 pm, I have my lunch and go home. I try to have a regular short sleep during the afternoon. Then I need to prepare my meals. I have a total of six meals a day.
- Breakfast and lunch is followed by another meal at 4 pm and another one at 6 pm.
- In the evening I have clients in the gym and at 9 pm I have another meal. The last meal I usually have at 10:30, pm before I go to sleep at 11 pm.
Give us a brief description of your philosophy on your diet, pre contest and during the off season:
The diet before a competition starts three or four months before the show. It is very specific. I adhere to careful instructions from George Farah, with whom I have worked with on my nutrition for a year now. Just before the event, one has to combine the magic of being able to fill out the muscles to the maximum with all the nutrients, while making sure no water gets out of the muscles or rather between them and my skin to get into an extremely lean and dry condition.
One goes from very low carbs to massive amounts of carbs and protein, with no water for almost two days. And after the competition there is always time for a reward and I forget the diet for a short time.
Apart from the preparation I actually maintain almost the same eating habits. Just once a week I have decent normal food.
What do you normally eat after training? What’s the ideal foods to take in after training in your opinion?
Right after training it is ideal to have a protein drink and then some quick carbs with special vitamins and minerals to establish an appropriate balance in muscle tissues and be able to prime it for growth while regenerating the muscle tissue for the next shock wave initiated by a stressful training session.
About an hour, or hour and a half later I have my meal, usually meat with rice and broccoli.
Would you recommend supplements to someone starting out in the gym?
At the beginning I would recommend practicing a year without supplements and focus just on food.
Increase the number of meals to five a day and eat well. Avoid sweets and replace them with oat flakes and fruit.
Give us a brief description of your philosophy on your training and on average how long do you workout for?
My training normally takes about an hour and half. Each workout I exercise three to five different body parts and I always start with abdominals.
I do 6 sets for small bodyparts (biceps, triceps, calves) and 10 – 14 sets for bigger bodyparts (back, pecs, thighs, delts).
What are your top leg training tips?
On building muscle mass, I would recommend squats, lunges and leg press.
How much cardio do you do when preparing for a competition?
When I prepared for the amateurs I didn’t do cardio at all. Before the competition in Toronto in 2012, I started with cardio and now every morning I do 20 minutes to kick start the metabolism. It is necessary, so I got used to it. (smile)
How did you become so flexible and How long have you been stretching for?
I did stretching from the very beginning when I started to train just for myself. I tried to do the splits, that is why I´m so flexible now. I keep doing that, and the body part I work out I stretch in-between sets.
Do you put a lot of emphasis on leg and back stretching and flexibility?
I stretch all parts the same way. Just before the competition I focus more on legs to help get me ready for my posing routine.
Why should bodybuilders consider stretching consistently?
To be more flexible, have more elastic muscles and to avoid injury.
It is good to stretch after each workout, but beware of overdoing it. Even during stretching one can hurt.
What are some of the weirdest/annoying things you have seen people do in the gym?
Well, I don´t remember many weird moments, but I know of many guys who only seem to train one body part e.g. the biceps and then they neglect other parts and most of them don´t even train legs at all because it´s too hard and heavy. It is a common mistake that really annoys me.
What other forms of training/exercise do you enjoy?
I like to ride my bike and hiking is also a nice add-on. You are being active and seeing the beauty of nature all in one. That is what I appreciate about it.
Favorite Influential bodybuilders models:
Arnold Schwarzenegger and Dorian Yates. I had the honour to meet them both. Dorian and I even had a work out together, which was a great experience for me.
Advice for someone wanting lose weight?
Do not look for miracles in tablets. The basics are diet, regular exercise and enough sleep.
The first 15 kilograms should go down without fat-burning stimulants and things like that.
What competitions have you competed in and your placings?
2014
- Arnold Classic | 7th
- Mozolani Pro | 5th
- New York Pro | 8th
- Toronto Pro | 7th
2013
- Sheru Asian Classic in India | 5th
- EVLS Prague Pro | 12th
2012 (First year as IFBB Pro)
- Toronto Pro Supershow | 1st
- Mr Olympia 212 Showdown | 11th
- EVLS Prague Pro | 9th
2011 (Amateur competitions)
- Arnold Classic Amateur in Columbus | 2nd
- Mr Olympia Amateur in London | 2nd
2005
- IFBB | 1st | Overall European champion | Up to 87,5 kg and overall
Where can people get hold of you?
- Facebook: Lukáš Osladil IFBB Pro
- Website: www.lukasosladil.com
