Gianluca Di Lorenzo
Italy
Biography
I began my bodybuilding journey in 2015 and, after just a year of intense training, I took my first steps into the competitive circuit by participating in the WABBA junior contests. My rise was rapid: from the absolute regional championships I climbed to the top step of the podium, becoming Italian and then world champion in this federation, all in the space of a few months. Driven by the ambition to reach new goals, in 2017 I decided to enter the IFBB circuit, one of the most prestigious bodybuilding federations. Here, I immediately demonstrated my talent and dedication, winning eight consecutive competitions as a junior and winning the title of Italian champion in the same year. 2018 could have been another successful year, but a serious car accident temporarily ended my career. However, resilience and determination allowed me to return to competitions in 2019, where I not only regained the title of Italian champion in the heavyweight category, but also won the overall. Determined to realize my dream of becoming an IFBB PRO, I started participating in various pro qualifiers across Europe. Although I have always reached the podium, coming close to obtaining the pro card several times, it was only in June 2021 that I finally managed to obtain it. This achievement represents not only the realization of a dream, but also the beginning of a new phase in my professional bodybuilding career.
Off-Season Phase: During the off-season period, my training routine focuses on training each muscle once a week, except for the back which I train twice. My weekly program includes 5 to 6 weight room training sessions, complemented by 3 cardio sessions, preferably on an empty stomach. I use high volume and intensity techniques such as stripping, rest pause, drop set and isomix, the latter particularly suitable for me. During this phase, the diet is highly hypocaloric, with peaks that can reach 7000 kcal in certain phases, aiming for greater stability in weekly calorie consumption compared to the precontest phase.
Precontest Phase: As I get closer to the competition, my training strategy evolves. I opt for a single frequency for the main muscle groups such as legs, chest and shoulders, while I maintain a multifrequency for arms and back. The frequency of training intensifies to 6 weekly sessions in the weight room and 4-5 fasted cardio sessions. I integrate circuits for glutes and flexors up to about 3 weeks after the competition, when the focus shifts exclusively to physical condition. The intensity and volume are particularly high, especially for muscles trained in multifrequency, in order to maximize the stimuli.
The precontest diet is characterized by a rigorous carbohydrate cycle to stimulate the metabolism, while maintaining a carbohydrate intake even in the final weeks before the competition to support the considerable energy expenditure due to cardio and daily training. Free meals are part of my regime throughout the year, every 2-3 weeks, but are stopped about 6-8 weeks before the contest to further refine my fitness.
