Pay attention, folks. You may not be familiar with Guy Cisternino yet, but it won't be long before you see him battling for the top spot in the IFBB 212 division. With thick, striated wheels and full, round biceps, Guy has quickly moved up the bodybuilding ranks over the last few years. If you need a few lessons about competing, winning, and building muscle, Guy is your man.
Gaining The Edge
It only took Cisternino a few years of serious bodybuilding to secure victory at a Junior National show in 2007. Then, in 2008, he fought a stacked middleweight class at Nationals and crushed his competition, earning a coveted IFBB pro card. He made his pro debut in 2010, earning impressive fifth- and sixth-place finishes in his first two outings.
A solid start, to be sure, but this Guy wanted more. So he took the offseason to add an incredible 16 pounds of muscle to his frame, maxing out his weight class in the process. He out-muscled most of the pros onstage and took second place in the 2011 Jacksonville Pro. He then cleared the field and won the Europa SuperShow.
Guy has made three Olympia appearances, placing as high as seventh. He has kept busy, competing in 13 pro shows in only a few years.
At 31 years old, Guy is one of the youngest pros in his division. He also has an uncanny ability to improve every year, and fortunately for him, the top end of his weight class is now 212 pounds, leaving him room to grow. Look for him to clear the top five at the 2014 Olympia.
Show And Go
As befits someone with his stellar bodybuilding resume, Cisternino trains like a beast. He played football for 15 years, building a foundation of strength and dense muscle throughout his gridiron career. He likes to lift with heavy-ass weight and high volume, with an extra shot or two of mental intensity. He lifted under the watchful gaze of legendary personal trainer Charles Glass, who taught Guy to harness time under tension and control every rep.
After years of training, Guy has found the lifting split that hits the sweet spot. Whether pre-contest or off-season, he follows the same training routine. He doesn't lift lighter with more volume to cut up like some bodybuilders. Guy has kept his workout program for years because he believes the workload is balanced and he's able to get adequate rest despite the high volume.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
Day 2: Rest
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
Eat Like a Beast
Some guys "bulk" hard, eating a little sloppy so they can pick up extra muscle in the off-season, but they tend to pay for it with a gut they have to cut down the road. Cisternino stays disciplined all year, eating balanced portions of protein, carbs, and fat at nearly every meal.
Staple foods like steak, chicken, beef, yams, and vegetables remain in his diet consistently. Guy knows that food is fuel, regardless of the season. He eats to win.
Nutrition Facts
Daily Totals:
- Calories: 5,504
- Total Fat: 160g
- Total Carbs: 412g
- Protein: 600g
Precision Supplementation
You can't play in the big leagues unless you pay attention to the small things. When every little bit counts, augmenting your nutrition and training with the right supplement program can take you from being known locally to a full-blown superstar.
These are the supplements Guy Cisternino uses to support his hard work and consistent effort.
Pre-workout:
- BSN N.O.-Xplode: 2 scoops
Intra-workout:
- BSN AminoX: 2 scoops
Post-workout:
- BSN True Mass: 1 serving
- BSN CellMass 2.0: 1 serving
Before Bed:
- BSN CellMass 2.0: 1 serving
- BSN Syntha-6 Protein: 2 scoops
Thank u so much, it's great workout program!!
I started this workout a week ago and I think this plan is awesome. I can't tell you the last time I hurt this bad. I feel certain I'm going to get great results from it. I ordered the supplements and they should be here any day now. I will try to keep you posted if I can. Thanks again for the article.
I didn't mean to rate the article a 4 . It is defiantly a 10
Exercise alone won't get you to the promised land of Body Building . To achieve this sought-after balance of muscular harmony, you need to build quality muscle mass through a combination of diet and exercise along with some natural proteins and supplements.
600 G protien !!!! I think you one day you will wake up without your kidneys !
doing this for the next month. going to see how I do, haven't seen gains in a while, got to switch it up.
I like it :) great stuff
Guys some of you are funny, you all have questions whether it's to lose weight, gain muscle, work out tips but 50% of you will compplain that us bodybuilders won't include certain aspects of what we do IF we even do them, you are assuming we all take other supps. And if we do?? My question to you is this, what I posed is EXACTLY what i eat, it is the BSN stack I take, and it is HOW i train, so instead of taking something out of what I took 3 days to write up, the internet warriors will pick out the things they DON"T like, whe I am willing to be the same ones that are complaining about the "steriods" are the first ones trying some of the things I wrote. For once can NFL so be thankful for what SOME of us pros do and what Bodybuilding.com and BSN does to help you guys with quesitons you may have about diet and training plans. And trust me give some of the things I wrote a try and you will see a difference. For those who appreicateed what I wrote thanks for the positive feed back
Respect.
At first I didnt see who wrote the article so I thought Guy wrote the entire thing in the third person lmao
Crushing it!!!! Beast mode training!!!! I gotta lil something out of article. Thanks for sharing
Whats the point of including a drug enhanced athlete (not the first) if you condone drugs related topics in the forums?