Sergi Constance Workout and Diet


Born: 1988

Sergi Constance is from Spain. Always athletic, he first got interested in lifting weights to get stronger for playing sports, but he quickly fell in love with bodybuilding itself. Constance worked as a model while he was in college earning a degree in physical education and sports science. After college, he became a WBFF Pro Muscle model. Constance was the winner of the 2017 IFBB Chicago Pro. He is a fitness model, does online coaching, has a clothing line called Be Legend, and a supplement company called Need. Constance has also worked as an actor, appearing in Justice League in 2017. Constance is a social media sensation who has millions of followers on social media. He is 6 feet,1 inch tall and weighs about 220 lbs.

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Sergi Constance’s Diet

Diet Summary

Constance takes his diet seriously and eats very clean. He goes for bodybuilding classics like egg whites, rice, meat, and veggies. He eats every few hours, adding up to 6 meals a day. Over the course of the day, he has a variety of foods, getting his protein from red meat, poultry and fish. Fats come from healthy sources like nuts and avocado, and he consumes all different kinds of fruits and vegetables. Constance supplements with whey protein, casein, creatine, BCAAs, and a multivitamin. He always drinks plenty of water.

Estimated Macros

High Protein

Medium Fat

 Medium Carb

Diet Details

Protein Power

Constance eats 6 meals a day, focusing on protein. He’ll alternate between egg whites, meat, and protein shakes, but every meal contains some kind of protein.

Classic Carbs

Constance burns up the calories like nobody’s business. He eats rice several times a day, both in the classic form and in crunchy rice cakes.

Eat your Fruit & Veggies

Constance doesn’t skimp on the fresh produce. He has fruit or a veg with every meal, except his final one which is pure protein.

Going Nuts for Fat

Constance includes walnuts and avocado in his daily diet, both of which are rich in healthy fats.

The Flavor Secret

When Constance is cutting, he avoids salt, and uses Mrs. Dash to add flavor to his food.

What to Eat

  • Egg whites
  • Whole eggs
  • Oatmeal
  • Chicken
  • Beef
  • Fish
  • Whey protein
  • Peanut butter powder
  • Vegetables
  • Avocados
  • Walnuts
  • Fresh fruit
  • Cinnamon
  • Mrs. Dash
  • Water

What to Avoid

  • Fast food
  • Junk food
  • Added salt
  • Refined sugar
  • Processed foods
  • Artificial additives
  • Chemical ingredients

Constance on the results of a good diet

I have been able to achieve the body I have today thanks to years of consistent dieting and training.

Constance on his cutting diet vs. his regular diet

A normal diet should not be so low in nutrients.

Constance on mistakes

The first mistakes I made were overtraining and not eating enough to help my body grow and stay lean. Don’t make my errors.

Constance on safe dieting

It’s always recommended to go with a trainer or dietician.

Sergi Constance’s Workout Routine

Workout Routine

Always Active

Constance was always into sports as a kid, particularly soccer. He started hitting the gym to get stronger, and also for another classic reason: to impress the ladies.

Finding Religion

Constance quickly fell in love with lifting and became a devotee after just a few weeks.


Constance calls his gym time T.T.T., or Time to Train. He is extremely consistent with his workouts.

Daily Dose

Constance has perfect discipline when it comes to working out. He trains 5 days a week, taking every 3rd day off from lifting, but even on his days off, he’s usually doing something physical, like cardio.

Classic Split

Constance takes the classic bodybuilding approach to training where he focuses on certain muscle groups each day, working his way around the body to hit it all each week.

Classic Faves

Some of Constance’s favorite exercises are incline chest press, deadlifts, and squats which he calls the ‘king of all leg exercises.’

Cardio King

Constance also makes time for cardio each week. He prefers low-intensity because he believes it cuts fat the best. He does a half hour to 45 minutes on an inclined treadmill three times a week.

Exercise Style

A Sergi Constance Routine

Cardio: 30-45 min low intensity (such as treadmill on incline) 3x/week.
Monday: Quads/Calves
Leg extensions: 20 reps x 5 sets
Squats: 15 reps x 4 sets
Leg press: 15 reps x 4 sets
Single Leg extension: 20 reps x 3 sets
Seated calf raise: 10 reps x 4 sets
Standing calf raise: 8-12 reps x 3 sets
Stiff-leg deadlifts: 5-8 reps x 3 sets
Tuesday: Triceps/Abs
Incline bench press: 10-20 reps x 5 sets
Incline hammer press: 10-15 reps x 4 sets
Decline chest press: 8-12 reps x 4 sets
Dips: 10 reps x 3 sets
Incline skull crushers: 10 reps x 4 sets
Wednesday: Back/Biceps
Lat pulldown wide grip: 10 reps x 4 sets
Rows: 10 reps x 4 sets
Single arm dumbbell rows: 10-15 reps x 3 sets
Lat pulldown reverse grip: 10-15 reps x 3 sets
Deadlifts: 10 reps x 4 sets
Hammer curls: 10-15 reps x 3 sets
Preacher single-arm dumbbell curls: 10-15 reps x 3 sets
Thursday: Rest
Friday: Shoulders/Trap
Seated dumbbell shoulder press: 10-20 reps x 4 sets
Seated lateral side raise: 10-20 reps x 4 sets
Rear delt machine: 10-20 reps x 4 sets
Upright row: 10-20 reps x 4 sets
Dumbbell shrugs: 10-20 reps x 4 sets
Saturday: Hamstrings/Abs
Lying leg curls: 15-20 reps x 4 sets
Stiff legged deadlift: 15-20 reps x 4 sets
Hamstring single-leg curl: 10-20 reps x 4 sets
Crunches: 15 reps x 3 sets
Hanging leg raises: 20 reps x 3 sets
Sunday: Rest

Constance on his early years

I always played a lot of sports, and to get in better physcial conditioning, I started training at the gym.

Constance on getting hooked on bodybuilding

After a few weeks of intense training, I fell in love with bodybuilding.

Constance on his cardio routine

Low-intensity cardio has worked well for me…Cardio is great for burning fat and improving keeping fit.

Constance on fitness

The fitness lifestyle has been very rewarding, and I have loved every bit of the journey.

Constance on what motivates him

My ultimate motivation comes from my inner goal to one day become a world-famous fitness model, and have one of the best physiques in the industry.

Sergi Constance’s Supplements



Constance eats clean, but his diet can be somewhat repetitive, making a multivitamin a smart choice.



Constance takes BCAAs (branched-chain amino acids) to feed his muscles and to reduce recovery time.



Constance uses creatine to help with recovery, as well as to increase strength and power.

performance inspired whey protein

Whey Protein

Constance takes whey protein every day to feed his muscles.

Best Casein Protein Powder


Constance also takes slow-digesting casein protein, which helps to build muscle and curb hunger.

Sergi Constance’s Lifestyle

He’s a Natural

Constance hit the genetic jackpot. Not only does he have height and huge muscles, he also has great hair. He is one of the few who hasn’t been accused of taking steroids to achieve his look.

Classic Men’s Physique

Constance says that while he is taller than most bodybuilders, he thinks he has achieved the right balance of muscle.

Comprehensive Focus

Constance’s coaching program involves all aspects of health, from training to meal-planning to grocery shopping to eating out.

Complicated Road

Getting a pro card isn’t a straight-forward process when you don’t live in the US. Constance had to take a convoluted route, and was accused of having cheated to obtain his, which he says is not the case.

One-Man Show

Constance manages all of his social media accounts, business ventures, and training by himself.

Stay Focused

Constance has plenty of opportunity for distraction, but he stays focused on his goal of being a top fitness model.

Constance on his sport of choice

I had bodybuilding in my blood.

Constance on achieving goals

I have always been a very competitive person, and when I set a goal, I do whatever it takes to achieve it.

Constance on his motivation

My fans are also an inspiration for me to keep going and push myself harder each day.

Constance on distractions

You gotta stay focused on what you want.

Constance on his appeal

People like me because of my personality.

Constance on his goal

I always want to help people.

Constance on respect

Act like everyone has something to teach you.

Constance on fame

It’s an honor for me that people feel motivated by me.

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