Erko Jun Diet
Growing up in a war-torn country, life wasn’t easy for Erko Jun growing up. At the young age of two, Erko and his family had no choice but to relocate to another country to ensure their safety – this country was Belgium. However, as Erko was growing up, he soon began to make a series of poor life choices which meant that he started to hang around with the wrong crowd. As a result, Erko got into trouble a lot throughout adolescence.
Thankfully, Erko came to his senses when he met his mentor Bill Richardson, who ensured that Erko began to follow a more positive lifestyle. From that moment onward, Erko fell in love with martial arts – taking part in disciplines such as taekwondo and kickboxing before settling with MMA. However, Erko unfortunately suffered from a serious leg injury which meant that he had to call time on his Mixed Martial Arts career.
Thankfully, he was able to recover by regularly training in the gym along with his trainer Bill, who ensured that Erko always gave his all throughout his workouts. Eventually, Erko decided to turn his bodybuilding ambitions into a career – reaching the bodybuilding stage to achieve just that.
Ever since then, he’s become a well-known name within the fitness industry, building a substantial online fan base. Not only that, he’s also appeared in several magazines as a model, and set up his own website where he sells various training and diet plans in addition to merchandise.
Erko Jun Quick Stats
- Height: 5’9″
- Average Weight:
- Date of Birth: August 26, 1990
- Nationality: Belgian
Erko Jun Workout
Erko Jun doesn’t just follow a healthy diet to maintain his excellent physique, he works out regularly in the gym too. He trains to failure when performing repetitions, so his workouts are usually performed with a high repetition range. Here’s what his three day training program looks like, which he repeats once he reaches day three:
- Day 1: 6 Exercises that Change Every Week – Shoulders 3 Exercises, Triceps 3 Exercises, Calves.
- Day 2: 6 Exercises for Legs, 3 Exercises for Biceps.
- Day 3: 5 Exercises for Chest and 5 Exercises for Back.
- Cardio: 15 Minutes Post Workout, Keeping Heart Rate between 150 – 170 BPM.
Just take a look at his intense chest and back workout below, where Erko uses a mixture of free weights, machine, and cable based training exercises in order to build muscle mass.
Erko Jun Diet
Erko follows a healthy, balanced diet throughout the year which ensures that he’s always effectively prepared for any upcoming shows or modeling shoots. His diet incorporates a mixture of complex carbohydrates such as rice and oats, along with plenty of protein from sources such as eggs, chicken, fish, and tuna. This results in continual lean muscle growth which supplements his training nicely. His full diet plan is listed below:
- First Meal: 100g Oatmeal with 50g Protein
- Second Meal: 300g Chicken with 100g Vegetables
- Third Meal: 300g Chicken with 100g Vegetables
- Post Workout Meal: 150g Tuna with 75g Rice and Lemon
- Fifth Meal: 300g White Fish with Vegetables
- Sixth Meal: 8 Egg Whites and 2 Whole Eggs (Before Bedtime)
Erko Jun Supplements
In order to fuel his workouts and recover effectively from his workouts, Erko incorporates the following supplements into his diet:
- BCAAs
- Isolate Protein
- Waxy Maize
- Casein Protein