Featured Athlete: IFBB Elite Pro – Roland Brosman.
Evolutionofbodybuilding.net‘s next Featured Athlete is Slovakian bodybuilding star, Roland Brosman.
Roland has dedicated his life to bodybuilding and fitness and is still very active as a competitor, trainer, coach, and judge.
Roland was hooked on training at the age of 14, with the guidance of his father, who was also a very successful bodybuilder, winning the Slovakian championships in 1979.
Thanks to his father, Roland learned the proper techniques of how to train correctly, at a very young age. Most probably this is one of the main reasons Roland is still injury-free and an active competitor at the age of 49.
Roland explains to Evolutionofbodybuilding.net that he was very skinny and wanted to gain weight. Since he had, and still has a very fast metabolism, Roland says that he increased his protein intake, and practically ate anything, during his younger years.
This helped to gain muscle, and some fat at the same time, but being young, it was not a problem to shed the excess weight.
Roland admits that as he got older, he had to modify his diet, keeping a high protein intake, and staying close to contest shape throughout the year.
Roland says this is his lifestyle and an extreme amount of discipline is needed, and setting goals for motivation is very important.
Staying very close to contest shape in the off-season, helps Roland peak at the right moment, without suffering to remove excessive weight. Roland says that this is a proven technique for him.
Bodybuilding History
Roland is a veteran of the sport, competing 31 times as an amateur and two times as an IFBB Elite Pro Masters, representing SAFKST IFBB. In total Roland has won 8 Gold Medals, 1 Overall title, 3 Silver Medals, and 4 Bronze Medals
The highlights of Rolan’s competitive career are:
2022 Mr. Europe Pro – 3rd Place (Bronze Medal)
2020 IFBB World Championships – 2nd Place (Silver Medals)
2019 IFBB World Championships – 3rd place
Slovakian National Championships – 3X 1st place titles (Gold Medals) and Overall title, and 2x 2nd place (Silver Medals).
IFBB Mozolani Classic – 1st Place (Gold Medal)
IFBB Grand Prix – 2X 1st Place (Gold Medals)
IFBB Diamond Cup – 2X 3rd Place (Bronze Medals)
At the time of publishing this article, Roland is preparing to compete at the 2023 IFBB Elite Pro Masters Championships, in Malta, on 24 September 2023.
Training and Diet
During his prep for the 2023 IFBB Master Elite Pro World Championships, Roland is training every day, including one-hour cardio every morning. Roland does his strength training in the evening.
Roland trains one body part per day, with an exception for arms training, where he trains biceps and triceps together on the same day.
Roland likes to experiment with different styles of training techniques. At the moment he prefers slow repetitions with contractions on each rep, and working the muscle to exhaustion.
Performing this type of training style can be uncomfortable, especially during leg workouts. Roland explains that nobody has the same pain threshold, therefore by progressing with regular workouts, muscle endurance will improve drastically.
Ultimately, this type of training will maximize muscle hardness and separation, which is very important for the athlete wishing to compete at a high level.
As mentioned at the beginning of this article, Roland basically eats clean during the entire year, meaning the transition to a contest diet isn’t difficult.
Roland believes in the saying “If it works, don’t fix it”, following the classic diet of high protein and low carbohydrates, totally eliminating any cheat meals.
Roland’s contest diet
Breakfast
• Oatmeal or Rice meal with 60g protein
• Banana, 100g frozen fruit
• 1 tbsp peanut butter
Meal 2
• 7 egg whites with 2 egg yolks
• 1/2 avocado
• Small tomatoes
• 2 pieces of wholemeal bread
Meal 3
• 150g rice
• 200g chicken breast
• 30g nuts
• 50g cucumber
Meal 4
• 200g protein pudding – sugar-free
Meal 5 (Pre-Workout)
• 150g rice
• 200g chicken breast
• 50g sauerkraut or cucumber
Meal 6 (Post-Workout)
• 30g Vitargo with creatine
• 30g protein hydrolysate
Meal 7
• 150g boiled or roasted potatoes
• 250g salmon
• 30g nuts
Meal 8
• 200g low-fat cottage cheese with protein
* Meal weight is taken when cooked
Supplements
Roland regularly uses HMB, CLA, Q10, Arginine, BCAA, Hydrolysate protein, Vitargo, Creatine, Lecithin, D3+K2, Vitamin C, B-complex, 3-6-9 omega, Magnesium and Potassium.
Hobbies and Work
Roland spends most of his time at the gym he owns, Roland Fitness. The gym has been open to the public for the past 30 years.
Roland’s lifestyle is actually his hobby. Spending most of his time helping and guiding clients to achieve their goals.
That’s not all, Roland also keeps very busy by visiting schools as a gymnastics coach, and he is also an Executive Committee member of IFBB’s official federation in Slovakia, SAFKST.
Roland is very involved with the IFBB, as a competitor, international judge, and is also a representative for Slovakian athletes at international competitions, representing SAFKST.
When he does manage to have some free time, Roland enjoys traveling, exploring new places, and making new friends.
Roland loves cars, especially BMW, Aquaristics, swimming, and of course food, such as steaks, burgers, ice cream, but most of all poppy seed strudel.
Evolutionofbodybuilding.net would like to thank Roland for taking the time to share his incredible life story. We wish him the best of luck in his future projects and competitions.
