Ryan Kurek | MuscleTech


Ryan Kurek

  • Location: Rahway, NJ
  • Height: 6’3″
  • Weight: 253 lbs.
  • Sport and Category: Bodybuilding/Physique Model

Current Training Program

Steady state cardio (fasted) for 35 mins and chest/triceps at night
HIIT (fasted) for 20 mins and legs at night
Steady state cardio (fasted) for 35 mins and back/biceps at night
HIIT (fasted) for 20 mins then abs and core training for 25 mins at night
Steady state cardio (fasted) for 35 mins and off for the evening
No cardio, delts and upper back in the evening
HIIT (fasted) for 20 mins and arms at night

Current Diet

I’ve never counted calories or measured/weighed food portions. I’ve always been a hard gainer and I usually eat like one consistently. My protein sources are mainly red meats (my favorite), chicken tenderloins, salmon and tilapia, while eggs and sometimes (but rarely) canned tuna. My carb sources are primarily brown rice, oatmeal and sweet potatoes. I also enjoy between 3 and 4 NITRO-TECH® shakes a day as well!
A usual macro profile for the day would be:
Protein: 340-400g
Carbs: 250-350g
Fats: 50-75g (around 30g saturated)
If in preparing for a photoshoot though it’s usually:
Protein: 340-400g
Carbs: 100g
Fats: 75-100g (very little saturated)
And I will carb load 3 days before my shoot at around 650-800g of dry, complex carbs, usually from oats and sweet potatoes, while keeping fats as low as I can.

Favorite Quote

“The best excuse not to go to the gym is that you just got back.”

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