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Greg Kovacs: Offseason Insights, Workout, and Diet

Inspired by the accomplishments of Greg Kovacs, I set out to uncover the secrets behind his success.

Investigating his offseason diet, workout routines, and strength, I have created a comprehensive guide to help bodybuilders benefit from his knowledge and wisdom.

With a physique of 420 pounds, 27-inch arms, 35-inch legs, and a 70-inch chest, Kovacs was an impressive figure.

His legacy continues to live on: let us discover his incredible offseason insights, workout, and diet.

Key Takeaways

  • Greg Kovacs was a professional Canadian IFBB bodybuilder who had exceptional strength and physique.
  • He followed a high-calorie diet of 10,000 calories per day during the off-season, consuming a lot of carbohydrates.
  • Kovacs divided his body into 5 parts and trained one body part each day, focusing on basic movements in the off-season and more complex movements closer to championships.
  • He had outstanding strength, being able to bench press 700 lbs and shoulder press 500 lbs. Kovacs is remembered as one of the greatest bodybuilders of all time.

Brief Overview of Greg Kovacs Diet And Workout

I’m diving into the specifics of Greg Kovacs’ diet and workout routine.

During the off-season, he consumed 10,000 calories daily split into 6-7 meals. His diet was high in carbs and protein, with 700 grams of carbs and 600 grams of protein.

He trained 6-7 days a week, focusing on different parts of his body each day. He also did cardio 3 times a week for 30-35 minutes.

Kovacs remained in shape year-round with this routine, even while maintaining a gut.

Greg Kovacs Bio

I’m eager to learn more about the fascinating life of Greg Kovacs, the famous Canadian IFBB bodybuilder.

His journey to bodybuilding greatness began in 1968 when he was studying electrical engineering.

It ended tragically in 2013 with his untimely death.

Let’s take a look at the incredible story of Greg Kovacs.

Early Life and Entry into Bodybuilding

At the age of 17, Greg Kovacs began his journey into bodybuilding and dedicated himself to a sport that would make him a legend. Standing at 6’4”, he weighed 420 lbs and was determined to reach the pinnacle of the sport. He studied electrical engineering before focusing on bodybuilding and soon developed:

  1. 27-inch arms
  2. 35-inch legs
  3. 70-inch chest
  4. 700 lbs bench press, 500 lbs shoulder press, 600 lbs incline bench press.

Kovacs pushed his body to the limits and ultimately became an icon in the bodybuilding world.

Greg Kovacs Diet

I’m going to take an in-depth look at Greg Kovacs’ diet.

Beginning with his bulking and cutting meal plans.

Before getting into the specifics of his offseason nutrition.

I’ll also discuss the macronutrient breakdowns of his diets.

And the importance of carb depletion for his bodybuilding competitions.

Bulking Diet

When bulking, Greg Kovacs consumed a high-calorie diet of 10,000 calories per day. He split his calories into 6 to 7 meals, ate every 2 to 2.5 hours, and included 1000g of carbs and 600g of protein.

He adjusted his diet before competitions, eating 8000 or 5500 calories depending on his goals.

Kovacs also supplemented with creatine and glutamine for added muscle growth and recovery.

He’d the strength of a powerlifter, proving that his diet and workout routine were effective.

Cutting Diet

To cut for a competition, Greg Kovacs adjusted his diet to lower his calorie intake. During this time, he maintained a diet of 5500 calories per day and split his meals into 6 to 7 feedings. He reduced his carbohydrates to 1000 grams and increased his protein to 600 grams.

Kovacs further depleted his carbs before a championship and trained intensely for 45 minutes. His focus shifted to complex movements like cable crossovers for maximum muscle definition. He was able to maintain his strength and physique despite the lower calorie intake.

Offseason Nutrition Insights

During the off-season, Kovacs consumed a high-calorie diet of 10,000 calories per day, broken up into 6 to 7 meals.

He ate carbohydrates and protein-rich foods, aiming for 1000g of carbs and 600g of protein each day.

He also practiced carb depletion before a championship.

His diet was tailored to his body’s needs and changed depending on his goals.

With a focus on quality, Kovacs maintained a healthy diet to keep himself in peak condition.

Greg Kovacs Workout

I’m going to take a closer look at Greg Kovacs’ workout routine. His routine ranged from basic movements like inclined presses and flat barbell presses to more complex movements like cable crossovers as championships drew closer.

We’ll also explore his arm, back, and offseason training routines to get a better understanding of how he prepared for competitions.

Arm Workout

When it comes to arm workouts, Greg Kovacs was known to focus on basic movements like inclined presses, flat barbell presses, and dumbbell flys in the off-season. He increased the complexity of his routine closer to competitions, with exercises such as cable crossovers.

He trained 6-7 days a week, with 45-minute workouts that had intensity. His arms developed to 27-inches, and he could bench press 700 lbs, shoulder press 500 lbs, and incline bench press 600 lbs for reps.

Kovacs’ arm workouts were an integral part of his legendary physique.

Back Workout

I’m focusing on Greg Kovacs’ back workout routine, which was essential in developing his iconic physique. He split his body into 5 parts, focusing on one body part each day. Kovacs trained 6 to 7 days a week, keeping his workouts short but intense.

He focused on basic movements like inclined presses and flat barbell presses for the off-season. He shifted to more complex movements like cable crossovers before championships.

Greg Kovacs was able to develop impressive strength through his back workout routine.

Basic Movements

During his off-season, Greg Kovacs primarily focused on basic movements like inclined presses and flat barbell presses to develop an impressive physique. He also incorporated:

  1. Dumbbell flys
  2. Cable crossovers
  3. Presses
  4. Shoulder presses.

His workouts were short but intense, focusing on one body part per day. He trained 6 to 7 days a week, and did cardio for 30 to 35 minutes after training.

Offseason Training Routine

Building on the basic movements he focused on during his off-season, Greg Kovacs’ workout routine incorporated a variety of exercises to develop his impressive physique. He trained 6-7 days a week for 45 minutes with an intense focus.

Kovacs also did cardio 3 times a week for 30-35 minutes. His routine was split into 5 parts, working on one body part each day. He targeted strength and size by performing exercises like inclined presses, flat barbell presses, and dumbbell flys.

Kovacs’ training was essential to his success and legacy.

Greg Kovacs Gut

Greg Kovacs’ gut was a source of controversy during his bodybuilding career. While some believed he’d achieved it naturally, others argued it was the result of steroids.

In this article, I’ll discuss the truth behind the rumors and reveal the reality of Greg Kovacs’ gut.

The Controversy and Reality

I’m often asked about the controversy surrounding Greg Kovacs’ gut. It’s true, he had a prominent midsection, but there were several factors at play.

  1. Kovacs weighed 420 lbs when he was in his prime.
  2. He consumed a high-calorie diet of up to 10,000 calories a day.
  3. He trained intensely for 45 minutes a day but didn’t do much cardio.
  4. His body was naturally predisposed to storing fat in the midsection.

Greg Kovacs was an exceptional bodybuilder, and his gut was just part of his success story.

Legacy of Greg Kovacs

Greg Kovacs is remembered as one of the greatest bodybuilders of all time. His impressive strength and physique made him a true icon in the sport. He has left an impressive legacy that continues to influence bodybuilding and its fans.

Influence on Bodybuilding and Fans

My admiration for Greg Kovacs and the impact he had on bodybuilding and its fans is unparalleled. His incredible strength and physique inspired countless people to pursue their fitness goals. His legacy includes:

  1. An incredible physique
  2. Unparalleled strength
  3. A highly successful career in bodybuilding
  4. Inspiration to millions of people around the world.

Kovacs’ accomplishments in bodybuilding will be remembered for years to come. He was an incredible athlete who will continue to influence the sport forever.

Tips and Techniques from Greg Kovacs

Drawing from his years of experience, Greg Kovacs had some valuable tips and techniques to share on how to maximize offseason gains.

He split his body into five parts, focusing on one each day.

His workouts were intense, but kept short and incorporated basic movements.

He also followed a high-calorie diet and did cardio 3 times a week.

He ate every 2-2.5 hours and shifted focus towards complex movements as championships got closer.

His legacy lives on in the bodybuilding world.


Wrapping up, it’s clear that Greg Kovacs was an exceptional bodybuilder. He had the strength of a powerlifter and the physique of an IFBB pro.

Some of the key factors that contributed to his success were his high-calorie diet and complex workout routine. In the off-season, Kovacs consumed a staggering 10,000 calories per day. This helped him fuel his intense training sessions and build his massive physique.

His workout routine was also worth noting. Kovacs focused on one body part each day, allowing him to target specific muscle groups and maximize his gains.

In addition to his diet and training, Kovacs followed a strict meal plan. He consumed seven meals per day, carefully splitting them into carbohydrates and protein. This ensured that he was adequately nourished and had the necessary nutrients to support his muscle growth.

Furthermore, Kovacs displayed spectacular strength in his lifts. One notable example was his ability to bench press 700 lbs, showcasing his exceptional power and muscularity.


How much did Greg Kovacs weight off season?

Greg Kovacs reportedly weighed around 330 to 350 pounds (150 to 159 kilograms).

How do you bulk in an offseason?

To successfully bulk in the offseason, focus on increasing your calorie intake, ensuring that your diet is rich in proteins, healthy fats, and carbohydrates. This nutritional approach should support muscle growth and recovery.

Stan Quinn
Stan Quinn
Stan Quinn, the founder of "The Body Builder" and formerly Body Guider, isn't just a business owner – he embodies the spirit of holistic fitness. With a degree in sports nutrition, Stan blends academic knowledge with practical expertise, ensuring that his gym members receive not just physical training but also nutritional guidance tailored to their unique needs. Over the years, Stan's passion for fitness has extended beyond the gym's walls. As a fervent sports enthusiast, he understands the intricacies of athletic performance and is dedicated to helping both amateur athletes and fitness novices achieve their goals. Under his leadership, "The Body Builder" has grown from a mere gym to a comprehensive fitness hub where every member feels empowered, educated, and inspired. Stan's commitment to excellence, combined with his in-depth understanding of sports nutrition, makes him a revered figure in the fitness community.

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