Iain Valliere showing off his most muscular bodybuilding pose in a contest

Iain Valliere

Iain Valliere is a Canadian Professional Bodybuilder who’s been involved in the lifting sport ever since 2010. Through hard work, he’s managed to reach the top of his game and now competes at Mr. Olympia every year against some of the finest physiques in the industry.

Besides being a successful athlete, Iain also loves to coach other inspiring bodybuilders, including Chris Bumstead, a formidable Classic Physique athlete. Iain’s road to the top was far from easy, however. He had to work hard year-round in order to fulfill his ambitions. By taking it one day at a time, he was able to make his dreams a reality.

His incredible transformation, which can be seen below, is a testament to his hard work and commitment to his dreams.


Iain Valliere posing at Mr. Olympia

Athlete Statistics

Full Name: Iain Valliere
AgeDate of BirthNationalityEra
31November 27, 1990Canadian2010
Age31
Date of BirthNovember 27, 1990
NationalityCanadian
Era2010


Iain Valliere training his lats lying on a bench

Accomplishments

Amateur Shows

  • 2010 OPA Ottawa Championships – 1st Junior Men’s, 3rd Men’s Heavyweight
  • 2011 OPA Provincial Championships – 1st Junior Men’s
  • 2011 CBBF Nationals – 1st Junior Men’s 
  • 2013 OPA Ottawa Championships – 1st Men’s Super-Heavyweight & Overall Champion
  • 2014 OPA Provincial Championships – 1st Men’s Super-Heavyweight & Overall Champion
  • 2014 Amateur Olympia Mexico – 1st Men’s Heavyweight & Overall Champion (Pro card recipient)

Pro Shows

2015

  • Toronto Pro Supershow, IFBB Men’s Bodybuilding, 5th place

2016

  • Toronto Pro Supershow, IFBB Men’s Bodybuilding, 7th place
  • Vancouver Pro, IFBB Men’s Bodybuilding, 9th place

2018

  • Indy Pro, IFBB Men’s Bodybuilding, 4th place
  • Vancouver Pro, IFBB Men’s Bodybuilding, 4th place
  • Mr. Olympia, IFBB Men’s, 14th place
  • Big Man Weekend Pro, Men’s Bodybuilding, 1st place

2019

  • Tampa Pro Men’s Bodybuilding, 3rd place
  • Portugal Pro Bodybuilding, 3rd place
  • Vancouver Pro Men’s Bodybuilding, 4th place
  • Toronto Pro Men’s Bodybuilding, vice-champion, 2nd place

Iain Valliere flexing in different poses on the bodybuilding stage

Training

Like most professional bodybuilders, Iain Valliere has two different phases: the off-season and in-season contest prep. He trains differently during each phase.

When in the off-season, Iain Valliere will train at lower rep range with heavier weights to pack on muscle mass. This kind of training, coupled with a caloric diet, forces his body into growth.

On the other hand, his contest prep training will consist of high reps and moderate weight. He’ll keep his workouts short and intense. Short, because he’s in a caloric deficit and doesn’t want to lose muscle by training for too long.

Too much training in the in-season can also lead to an injury and increase stress levels due to elevated cortisol. This is why Iain likes to play it smart, knowing that bodybuilding isn’t a sprint but a marathon.


Iain Valliere training his back


Iain Valliere’s Shoulder Workout

Iain sticks to the basics when training in the gym – his shoulder workout is no exception. He only uses a few key exercises which target his deltoids. Here’s how it looks:

  • Machine shoulder press, 3-5 sets of 10 reps
  • Lateral raises, 3-5 sets of 10 reps
  • Front raises, 3-5 sets of 10 reps
  • Dumbbell shrugs, 3-5 sets of 10 reps

Cardio For Shows

Naturally, Iain does cardio when preparing for a contest. Depending on how close he is to the event, he’ll do anywhere from 20-60 minutes of cardio daily.


Iain Valliere before and after transformation on the bodybuilding stage

Nutrition

Iain Valliere’s Diet

Iain doesn’t like to overcomplicate his diet. He says he eats the same foods all year-round. The only factor that changes are the quantities of foods in the off-season and in-season.

For example, if Iain is preparing for a show, he’ll reduce his carbs and fats, while keeping the protein up. This enables him to shred a lean physique without sacrificing his muscle mass.

Chicken and Rice Breakfast

There’s a video online of Iain preparing his breakfast. Unlike some bodybuilders which stick to the traditional oatmeal and egg white breakfast, Iain likes to eat chicken and rice instead. He also doesn’t shy away from egg yolks as his source of healthy fats.


Iain Valliere flexing muscles in a bodybuilding show


Iain Valliere doing front lat spread looking huge and ripped

What we can learn from Iain Valliere

Iain Valliere doesn’t overcomplicate his training or nutrition. He simply sticks to what works for him and puts in the work, day in and day out. That’s his philosophy for success and it’s clearly worked well for him.

What we can learn from Iain, is that fitness lifestyle doesn’t have to be complex. Eating a diet that works well for your body and training regularly are already good first steps. Pair those with consistency and hard work, and in no time, you’ll start building big muscles of your own – just like Iain.

Leave a comment

Your email address will not be published. Required fields are marked *


You might like...

Nyle Nayga

17 Views

See Profile

Derek More Plates More Dates

23 Views

See Profile

Zac Perna

45 Views

See Profile

Greg Doucette

Bodybuilder, Fitness Coach

80 Views

See Profile
0

10 Meal Planning Mistakes to Avoid: Get Shredded the Right Way

Preparing food in advance is a tool used by pro athletes and bodybuilders to stay lean, strong and aesthetic all year round. Avoid these meal planning mistakes and sail to single-digit body fat in no time at all. 

Read article

Bret Contreras

Personal Trainer, Researcher, Author, Inventor Gym Owner

1996 Views

See Profile

Chad Waterbury

Doctor, Physical Therapist, Strength & Conditioning Specialist

2588 Views

See Profile

Paulo Muzy

Doctor, Bodybuilder, Fitness Model

20062 Views

See Profile

John Meadows

Professional Bodybuilder, Entrepreneur

82467 Views

See Profile
0

10 Protein-Rich Foods for Vegetarians

If you're a vegetarian who's serious about strength training, you need to know how to optimize your diet to get the best results. Check out our guide to protein-rich foods to help you on your way - a completely new fitness level is just around the corner.

Read article

Sergi Constance

Bodybuilder, model, entrepreneur

93054 Views

See Profile

Johnny Steinbach

Bodybuilder, Fitness Model

7456 Views

See Profile

Conor McGregor

Professional MMA Fighter

40127 Views

See Profile

Luke Sandoe

Physique Coach, IFBB Pro Bodybuilder, Entrepreneur

23952 Views

See Profile
42

Arnold Schwarzenegger

Arnold Schwarzenegger - He's been named the Austrian Oak, The Terminator, John Matrix, Mr. Freeze, The Governator, and to many of his fans just Arnie. Not only is he known as one of the greatest bodybuilders in history, but also as an action movie star, and an American politician.

Read article

Ernane Guimaraes

Classic Physique Athlete

3966 Views

See Profile

Rasmus Wisbech Andersen

CrossFit Pro Athlete

14884 Views

See Profile

Garret Fisher

CrossFit Athlete, Personal Trainer

13006 Views

See Profile

Neal Maddox

CrossFit Athlete, Trainer, Entrepreneur

17593 Views

See Profile
0

90 day Muscle Building Workout Plan

You just can’t beat that feeling of knowing that your physique is one you’ve worked hard for. Noticing the appreciative stares from envious strangers, and knowing that every time you hit the gym, you’re pushing the boundaries of what you once thought was impossible - makes it all worthwhile.

Read article