Hidetada Yamagishi shares his Men’s 212 bodybuilding workout routine and diet plan.

Most bodybuilding fans and bodybuilders know the do’s and don’ts of training and dieting. If you spend a decent time in the gym, odds are you have at least an intermediate understanding on how to efficiently train and diet for growth and conditioning. But what are the habits of the top pros? What could we glean from their process? That’s what we aim to find out with our most recent video. In our latest GI Exclusive interview, Hidetada Yamagishi breaks down his training and diet leading into a Men’s 212 competition.

Hidetada Yamagishi has been an active pro bodybuilder for quite some time now. First starting in the Men’s Open division, he eventually moved over to Men’s 212 to better fit his overall size. In both divisions, Hidetada is a powerhouse bodybuilder. He has placed top five in multiple major competitions such as Arnold Classic, Olympia, and the New York Pro. That’s on top of many first place victories including one major win at the Arnold Classic in the Men’s 212.

That’s why during our interview, we decided to ask Hidetada Yamagishi to share his workout and diet plan. What kind of key insight can we take from such a long running and successful pro bodybuilder?

Hidetada keeps his breakdown brief but still brings in some vital details on the specifics of his workout and diet routine. You can check it out below:

Hidetada Yamagishi’s Men’s 212 Workout & Diet Plan

Hidetada doen’t reinvent the wheel when it comes to training. He’s a firm believer that the core principles work. It’s more about how hard and focused you train within that framework.

That being said, Hidetada Yamagishi traditionally trains five days a week. Each day focuses on just one body part or muscle group. He believes if you train each group hard enough on a single day, it’s not necessary to train a body part multiple times a week. His routine is usually split three days on and one day off.

When it comes to diet, Hidetada does not focus on any specific kind of diet trend or tactic. He doesn’t carb cycle, for instance. Instead, he makes sure to focus on getting the correct amount of grams for each nutrient.

  • 500 grams of carbs per day
  • 300 grams of protein per day
  • 100 grams of fat per day

He also schedules his diet around five meals per day during the off season. When the pre-season competition prep starts, he then bumps up to six meals per day. Hidetada also consumes three supplement drinks per day. This happens once as a pre-workout, once intra-workout, and once post workout.

Wrap Up

As you can see from this straightforward breakdown, it’s less about a secret tip in the workout or diet and more about the effort put in. Hidetada Yamagishi doesn’t use unique or revolutionary tactics. He instead focuses on consistency. Following his diet and training works but only if you stick to it. And only if you push hard enough during workouts to truly create change in your physique.

It might not be the kind of game changing advice some bodybuilders look for. But it is important to showcase just how far hard work and dedication goes. Not just traditional hard work, but hard work on a level above most people. That’s the only way to stand out.

You can watch Hidetada Yamagishi break down his workout and diet in our GI Exclusive interview segment above.

Derek Dufour
Derek Dufour has been managing all digital operations on the Generation Iron Network for over six years. He currently manages a team of editors, writers, and designers to provide up-to-date content across the GI Network.