Sadik Hadzovic Diet and Workout Plan

Sadik Hadzovic Diet

The Sadik Hadzovic diet is a strict meal plan that gets his body lean and ripped. When preparing for a bodybuilding competition, Sadik will eat around 2,150 calories in a day. Below we will list the exact foods he eats, to get his body in the best shape ever.

Who is Sadik Hadzovic?

Sadik Hadzovic is a IFBB Physique competitor and fitness model. He grew up in Bosnia and aspired to look like his favorite comic book heroes. Sadik competes in the Physique Division, because he believes it is the most balanced and desired body type.

Stats

  • Height‎: ‎5’11” (180cm)
  • Weight‎: ‎185 – 195lbs (83.9 – 88.5kg)
  • Year of birth: 1987

Sadik Hadzovic Diet for Cutting

When Sadik is eating on prep, he will always do morning cardio before each meal. This is called fasted cardio, and is known to have many benefits for burning fat. Sadik’s favorite machine for cardio is the stair stepper. He will do around 20-30 minutes at medium to high intensity.

  • 1st meal: 1 cup liquid egg whites mixed with bell peppers, spinach, onion, and cream of rice on the side (35.8 g protein / 1.3 g fat / 98.3 g carbs / 565 calories)
  • 2nd meal: 1 cup liquid egg whites and cream of rice (32.6 g protein / 1 g fat / 85.2 g carbs / 507 calories)
  • 3rd meal: 8 ounces chicken breast, 3.5 ounces broccoli and a pickle (72.6 g protein / 8.4 g fat / 6.9 g carbs / 410 calories)
  • 4th meal: 50 grams whey protein and 1/2 cup oatmeal mixed together in a shake (55.3 g protein / 6.6 g fat / 33 g carbs / 403 calories)
  • 5th meal: 1 cup liquid egg whites with spinach, bell peppers and 1 tbsp almond butter (32.7 g protein / 8.7 g fat / 13.2 g carbs / 260.5 calories)

Daily macros: 229 g protein / 26 g fat / 236.6 g carbs / 2,145.5 calories

Sadik Hadzovic Diet for Bulking

Sadik says that bulking is one of the most important things about bodybuilding. In order to look shredded, you need to have enough muscle on your frame first. Many younger people are too caught up in social media and want to have a six pack year round. Sadik believes that social media shows only the highlights and the most successful bodybuilders have to gain muscle (and fat) in order to make gains.

  • 1st meal: 1 cup liquid egg whites and 3 whole eggs mixed with bell peppers, spinach, onion, and cream of rice on the side
  • 2nd meal: Protein shake with 1 scoop whey protein, 1 cup liquid egg whites and 2 tbsp peanut butter
  • 3rd meal: 8 ounces chicken breast, 5 ounces broccoli, 3 rice cakes and a pickle (pre-workout meal)
  • 4th meal: 2 scoops whey protein and 1 cup oatmeal mixed together in a shake
  • 5th meal: 1 cup liquid egg whites and 3 whole eggs with spinach, bell peppers and 2 tbsp almond butter

Chest Workout

Sadik is known for having massive shoulders and small waist. But he says having a well-developed chest is important when developing a big upper body. The goal is to fill out your t shirt and have a chest shelf. Sadik always starts with cable flyes before each workout, as these really stretch the muscles.

  • 1st exercise: Cable crossover 3 x 15
  • 2nd exercise: Incline dumbbell press 3 x 10
  • 3rd exercise: Machine bench press 3 x 10
  • 4th exercise: Pec deck fly 3 x 10-12
  • 5th exercise: Decline barbell bench press 3 x 10

Shoulder Workout

Sadik has some cannonball shoulders that enhance his overall physique. So, if you’re looking to get some massive shoulders like him, give this workout a try on your next shoulder day. It’s essential to target all muscle groups of the shoulders. This strategy will make your shoulders look more rounded.

  • 1st exercise: Barbell seated overhead press 4 x 8-10
  • 2nd exercise: Single arm lateral raise on machine 4 x 12
  • 3rd exercise: Seated dumbbell overhead press 4 x 8-10
  • 4th exercise: Cable front raise 4 x 12
  • 5th exercise: Reverse pec deck 4 x 12

Back Workout

If you’re looking to build a thick back, you need to be lifting heavy weight. But you should also hit each group of muscles in the back. Sadik has a aesthetic physique, due to the enhanced shape of his v-taper. Having a small waist helps, but you also need big lats to have a wide upper body.

  • 1st exercise: Wide grip pull up 4 x 8
  • 2nd exercise: Dumbbell row 4 x 10-12
  • 3rd exercise: Wide grip lat pull down 4 x 10-12
  • 4th exercise: Close grip seated cable row 4 x 10-12
  • 5th exercise: Smith machine deadlift 4 x 8-12

Leg Workout

Even when Sadik was competing in Men’s Physique, he still trained legs. It’s very important to have a complete physique and avoid muscular imbalances. Plus, well developed quads only enhance the v-taper (quad sweep). And having strong legs will only help you lift heavier in other areas.

  • 1st exercise: Seated leg press machine 5 x 8-12
  • 2nd exercise: Leg extension 5 x 8-15
  • 3rd exercise: Back squat 5 x 6-10
  • 4th exercise: Walking dumbbell lung x 10 steps each leg
  • 5th exercise: Hamstring hyper extension 4 x 8-10
  • 6th exercise: Lying hamstring curl 4 x 10-12
  • 7th exercise: Seated calf raise 5 x 15-20

Arm Workout

Many beginners in the gym will do curls with a barbell, or a pair of dumbbells. And while curls are a great biceps exercise, they won’t build your triceps. To achieve some thick looking arms you need to work all the muscle groups in your arms. Next time in the gym, try out this sample arm day from Sadik.

  • 1st exercise: Triceps pushdown 4 x 15
  • 2nd exercise: Cable rope overhead triceps extension 4 x 15
  • 3rd exercise: Dumbbell alternate bicep curl 4 x 15
  • 4th exercise: Seated tricep press 4 x 15
  • 5th exercise: Standing barbell curl 4 x 10-12
  • 6th exercise: Reverse grip triceps pushdown 4 x 15
  • 7th exercise: Spider curl 4 x 15
  • 8th exercise: Smith machine close grip bench press 4 x 8-10

The Long Road

We hope this article has helped you better understand the preparation and drive of Sadik Hadzovic. For him, becoming a successful bodybuilder didn’t happen overnight. It took Sadik 6 long years of training everyday – and he weighed only 139 pounds when he started lifting weights. He was able to jump up to 240 pounds after a long journey. This proves that hard work takes time and requires mental toughness.

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