Name: Don Allarde

Date of Birth: May 27, 1978

Location: Philippines

Height: 5’5”

Off Season Weight: 160 lbs.

Competition Weight: 143 lbs.

Years Training: 20 years

Years Competing: 12 years

Favorite Body Part: Chest

Favorite Exercise: Barbell Curl

Website: www.bodyspace.com/donallarde

Have you always been in shape?  No

How did you get started in physique competitions? I fell in love with bodybuilding when I was a young teenager, but didn’t start competing until my mid 20’s. After a major pec tear and surgery, I had a new and valued appreciation for weight training. Through faith, hard work, and a better understanding of fitness and nutrition, I stepped on stage in 2004 and won my class!

Describe your training philosophy: My training philosophy bridges the gap between science and application. I usually start with core exercises and finish with assistance exercises and/or isolated exercises. I do 4-5 exercises for big body parts like chest, back, and legs, and 2-3 exercises for smaller body parts like biceps, triceps, etc. My rep range is usually 6-12, and 3 sets per exercise.

What are your favorite exercises? Barbell curls, flat dumbbell press, dips

What is your diet like in the off season? I eat pretty clean in the off season. My macro ratio is about 20% fat, 40% carbs, 40% protein. I do have 1-3 junks meals through out the week.

Describe your diet during contest prep: My macro ratio doesn’t change too much. The total calorie intake does drop steadily as get further into my contest prep. If needed, I might incorporate carb cycling, but only when needed.

What supplements have worked for you? Creatine, preworkout supplements, post workout supplements, whey protein, AKG, Beta-Alanine, fat burners, Tribulus

What advice would you give to aspiring athletes? Train hard, but train right with the best form. Know your nutrition. Make sure to get rest. Consistency is key. 

What have you learned about yourself as a physique competitor? I can compete, continue to improve on my physique, and stay natural.

What are your plans for the future? To continue to compete competitively as a lifetime natural bodybuilder. As a personal trainer, to help others achieve their fitness goals!