WELCOME


Aleksandar Djordjevic was born on February 6th, 1976. He is a multiple international and Serbian champion in body building of heavy junior and senior category, the member of Serbian selection and promoter of healthy life and food. He is also a sertified NABBA and IFBB judge. He has been a participant of numerous competitions in body building. Since his early youth he has shown a great interest in sport. He was practicing handball, swimming, water polo, rowing etc., but body building has become his favorite sport. Body building is, in his opinion, a way of living not only the time spent in a gym, but this practicing sport which makes him completely satisfied and realized. His first competition was in 1995 in the Belgrade Sava Center when he won the fifth place in junior competition but it was only next year when he won the first place in the junior category, became a member of the former FRY selection and started to win in many competitions and to seriously practice body building as well as to seriously study healthy food, which is, by his opinion, the ground for success in body building. Aleksandar read more than 200 books related to healthy food. He met top champions of former FRY in his first competitions and they gave him very useful advice regarding his further sport life and revealed to him the greatest secrets about his favorite sport. Nick name SYMMETRY is given to him because of his perfect body proportions and symmetry which is especially visible on stage in competitions where he stands out from other competitors and at the same time, the mentioned symmetry becomes his own trade mark. His weight for competitions is from 100-105 kg whereas off season it is between 110-118 kg. His height is 181 cm.

Aleksandar’s off season training period usually consists of exercising one muscle party a day, five days in a row and then he has two days of rest period. This program is as follows:

MONDAY: pectoral, stomach muscles, aerobic training 30-45 minutes.
TUESDAY: back, stomach muscles, aerobic training 30-45 minutes.
WEDNESDAY: thighs, calves aerobic training, 30-45 minutes.
THURSDAY: shoulders, stomach muscles, aerobic training 30-45 minutes.
FRIDAY: biceps, triceps, stomach muscles aerobic training 30-45 minutes.
SATURDAY: rest.
SUNDAY: rest.

When Aleksandar is preparing for competitions, he most often uses trainings when he practices each muscle group two times a week, practicing both in the morning and in the evening in the following manner:

MONDAY: morning – aerobic training, 1 hour, stomach muscles; evening - pectoral muscles, shoulders, triceps.
TUESDAY: morning - aerobic training 1 hour, stomach muscles; evening – thighs, calves.
WEDNESDAY: morning - aerobic training 1 hour, stomach muscles; evening – back, biceps.
Number of exercises varies from day to day depends, usually 3-4 exercise for a muscle group in 3-5 series.

Aerobic training consists of running, running and fast walk on track, stepper, bicycle, sparing, string jumps, swimming and alike. Aerobic training is very important during the off season period since it does not allow him to put on much weight and it also strengthens his cardiovascular system and enlarges general condition of his organism.

As for food, he always tries to eat more proteins from fish, chicken, turkey, beef, horse meat, eggs, low fat milk, yoghurt, cheese and proteins in powder. He takes 200-300 gr. of proteins during the off season but during the competition period he takes 300-500 gr. of proteins. Carbohydrates that he takes are usually taken from brown bread, corn, potatoes, rice, pasta, fruit and vegetables; off season it is 300-400 gr. a day and before competition period it is from 50-200 gr. a day. Olive oil and linseed is most often the fat that he uses, namely 1-3 soup spoonfuls daily and he also eats 50-100 gr. of peanuts, walnuts, almonds, hazelnuts or white seeds both off season and in preparation period. Aleksandar has 5-8 meals a day depending on how he feels.

The most important thing to know is the fact he relies on his instinct which dictates the intensity and way of trainings and taking food.

Everybody who is interested in his programs (either collective or individual) regarding his trainings and food, may order them at:
ALEKSANDARSIMETRIJA@GMAIL.COM