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.

Athlete Statistics

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

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’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.

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.

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.