Peter Molnar
heavyweight athlete

“Winners never quit,
quitters never win!”

PROFILE

Height:174 cm
Off-Season Weight: 106 kg
Competition Weight: 92 kg
Favourite Exercise: Arms
Favourite or Important Muscle Groups: Arms, shoulders
Favourite Nourshing Supplements: Aminos, mainly glutamine (BCAA Micron,
100% Glutamine, GlutamaX Warrior)
Favourite Dish: Steak, made by my girlfriend.
Favourite Drink: Mango juice.
Profession: Personal trainer, competitor.
Idols: Flex Wheeler and Arnold Schwarzenegger.
Training Philosophy: The gutless dies each day, but the brave just once.

Results

2013: Top de Colmar 1. place
2013: WBPF European Championship (Romania) absolute European title holder
2012: WBPF Hungarian Championship 1. place
2012: Frey Classic 1. place
2012: Top de Colmar 1. place
2011: WABBA VB pro section 1. place
2011: WBPF Pro AM (Singapore) pro absolute world champion
2011: Louie Koncz Classic International absolute champion
2011: Brutal Challenge IFBB Champion of a Year absolute champion
2011: N.A.C. Swiss Open , 179 cm category 1. place
2010: N.A.C. Amateur world champion
2009: WABBA Amateur absolute world champion
2007, 2009: Superbody absolute champion

DIET AND TRAINING PLAN:

Braised turkey breast, steak, broccoli, spinach, cucumber, garlic, parsley, rice, five times a day.

1. MEAL: 8.00

400 g braised turkey, 100 g broccoli, 50 g spinach, 50 g cucumber, garlic, parsley, 100 g boiled rice

2. MEAL: 11.00

20 g L-Glutamine, 20 g BCAA, Vitamine C

3. MEAL: 12.00

400 g boiled turkey breast, 100 g broccoli, 50 g spinach, 50 g cucumber, garlic, parsley, 100 g boiled rice

4. MEAL: 15.00

400 g boiled turkey breast, 100 g broccoli, 50 g spinach, 50 g cucumber, garlic, parsley, 100 g boiled rice

5. MEAL: 18.00

400 g boiled turkey breast, 100 g broccoli, 50 g spinach, 50 g cucumber, garlic, parsley, 100 g boiled rice

Molnár Péter

TRAINING:

How could you outline your training method?

During my career I made some changes in my workouts, because former competition showed me where I could improve myself. I tried new systems and framed them into my own training method, according to my personal strength and stamina. I also take care of the optimal recovering, but I carry through the series steadily. At professional level the weekly training plan contains a lot more exercises and series, than at a beginner or amateur level. So, it’s very difficult to serve with a „general” training plan. Moreover, on- and off-seasons have significant differences as well. Lot of people, especially beginners call upon me for some good and useful advice, I try to help them to the best of my knowledge, keeping their demands, aims and ability to the fore.

Timetable: I have to be very flexible, because as a personal trainer I have to care about the timetable and daily routine of my students. Usually: I wake up at about 8-8.30. I help my girlfriend preparing the food for the day and after that I go to work. At the gym after warming up we begin with the workout. Generally I have students or guests in every hour, so it’s not so easy to find time for having the prepared meals and if I could I also do some shorter sets. I get home very late in the evening, this could be extremely tiring in dieting periods.

  • MONDAY: Shoulder (Perhaps forearms)
  • TUESDAY: Tricep
  • WEDNESDAY: Back (Perhaps arms)
  • THURSDAY: Arms: Tricep-Bicep sets
  • FRIDAY: Hamstring, tricep
  • SATURDAY: Chest
  • SUNDAY: Off