Collin Wasiak

Since February 2012

One of my friends started competing and got me interested in committing to the goal of hitting the stage.

The main reason why I train is to work towards the goal of living a happier and healthier life. Other reasons include the pump, the progression, and the results.

Seeing gains and progression motivates me the most.

My goal is to compete in as many competitions in the IFBB Men's Physique Division as I can and to qualify for the Men's Physique Olympia. I also intend to work my way into fitness modeling.

Have fun, train hard, be happy with the physique that you have produced before going on stage, and above all else, maintain balance in life!

Same as my underlying principles which is have fun, train hard, be happy with the physique that you have produced before going on stage, and above all else, maintain balance in life!

I tend to eat more cheat meals during this time, as many people do. I focus on macros making sure I am getting sufficient amounts to achieve the goals I am working towards. The diet below is an average account of what I aim to eat during off season. Supplementation is more frequent through the use of intrapro and superpump max.

Meal 1: 1 cup oats with sliced almonds and 3 whole eggs with 1 cup egg whites. Add some sort of vegetable in omelet. Multivitamin and fish oils.
Meal 2: If I am busy, 40-50 grams whey protein shake. If not I will make another omelet with green veggies and some source of fat (avocado or almonds).
Meal 3: 1 cup sweet potatoes, 6-8oz chicken breast, some type of green vegetable.
Meal 4: Post workout shake 40-50g with some form of carbs depending on availability. Ex: Oats, brown rice, or sweet potatoes.
Meal 5: 6-8oz sirloin steak with 1 cup brown rice, some sort of green vegetable and avocado. Multivitamin and fish oils
Meal 6: 6-8oz of lean protein with green vegetables. If I have casein protein available I will use this.

Pre contest I tend to maintain a strict diet. As the show date draws closer I change the types of foods I use for my macros. I also tend to reduce the amount of supplementation the week prior to the show and strive to eat whole foods.

Meal 1: 1 cup oats with almonds. Egg white omelet with sort of green vegetable in the omelet. Multivitamin and fish oils.
Meal 2: If I am busy, 40-50 grams whey protein shake. If not I will make another omelet with green veggies and some source of fat (avocado or almonds).
Meal 3: 1 cup sweet potatoes, 6-8oz chicken breast, some type of green vegetable.
Meal 4: Post workout shake 40-50g with some form of carbs depending on availability. Ex: Oats, brown rice, or sweet potatoes.
Meal 5: 6-8oz sirloin steak with 1 cup brown rice, some sort of vegetable, and avocado. Multivitamin and fish oils.
Meal 6: 6-8oz of lean protein with green vegetables. If I have casein protein available I will use this.

Rep range is normally 8-12 unless I aim to go heavy which I reduce rep range to 6-8 reps per set. All exercises have 4 sets.

Monday: Chest, Abs
Tuesday: Back
Wednesday: Quads and Calves, Abs
Thursday: Shoulders
Friday: Arms, Abs
Saturday: Hams and Calves
Sunday: Rest or some sort of cardio or sport.

During contest prep I increase cardio depending on how far away the show date is as well as change the amount of times I work out my abs.

Monday: Chest, Abs, Cardio
Tuesday: Back
Wednesday: Quads and Calves, Abs, Cardio
Thursday: Shoulders
Friday: Arms. Abs, Cardio
Saturday: Hams and Calves
Sunday: Rest or some sort of cardio or sport.

Year	Event	Division	Result
2012	NPC Nationals	Men's Physique	1st in Class E, earned IFBB pro card
	NPC Continental	Men's Physique	6th
	NPC Badger State	Men's Physique	1st in class, overall winner
	NPC Midwest	Men's Physique	2nd