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Lionel Beyeke

Born in Cameroon, but later migrating to France, Lionel Beyeke is an IFBB professional bodybuilder.

Lionel made waves in the fitness industry after finishing as a runner-up behind Roelly Winklaar at the 2009 NPC Arnold Amateur Championships. This is where he also earned his Pro Card.

From there, Lionel continued to impress bodybuilding fans; winning the 2012 Flex Pro, as well as participating in the world’s most renowned bodybuilding competition – Joe Weider’s Mr. Olympia.

This is his story:

Athlete Statistics

Full Name: Lionel Beyeke
Weight	Height		Age		Date of Birth
235 - 245lbs (106.6 - 111.1kg)	5'10" (177.5cm)		44		September 10, 1980

Nationality		Profession		Era
French		Professional Bodybuilder		2000, 2010

Weight	235 - 245lbs (106.6 - 111.1kg)
Height	5'10" (177.5cm)
Age	44
Date of Birth	September 10, 1980
Nationality	French
Profession	Professional Bodybuilder
Era	2000, 2010

Accomplishments

Competitions

2015 IFBB Arnold Classic Brasil, 8th
2015 IFBB Arnold Sports Festival, 12th
2014 IFBB Toronto Pro Supershow, 5th
2014 IFBB New York Pro, 4th
2014 IFBB Arnold Classic Brazil, 4th
2013 IFBB EVLs Prague Pro, 7th
2013 IFBB Arnold Classic Europe, 9th
2013 IFBB Olympia Weekend, 10th
2013 IFBB Nordic Pro, 2nd
2013 IFBB Dallas Europa Supershow, 3rd
2013 IFBB PBW Tampa Pro, 5th
2013 IFBB Wings of Strength Chicago Pro-Am Extravaganza, 2nd
2012 IFBB Arnold Classic Europe, 11th
2012 IFBB Olympia Weekend, 10th
2012 IFBB Arnold Classic, 6th
2012 IFBB FLEX Pro, 1st
2011 IFBB Toronto Pro Super Show, 2nd
2011 IFBB New York Pro Bodybuilding, Figure & Bikini Championships, 4th
2010 IFBB Phoenix Pro, 6th
2009 NPC Arnold Amateur Championships, 2nd
2008 NABBA Mr. Universe, Medium-Tall & Overall, 1st
2008 NABBA Universe – Pro, 2nd

Biography

Making Noise in Bodybuilding

Lionel Beyeke was born in 1980, and is originally from Cameroon. A fan of martial arts as a child, Lionel turned to bodybuilding at the age of 19; wanting to become a professional bodybuilder.

His first two contests were the NABBA Universe, and the NABBA Mr. Universe in 2008. Lionel came as a complete outsider in these contests, but he impressed everyone by finishing in 2nd place at the NABBA Universe, and also taking home the NABBA Mr. Universe title several weeks later.

However, this was only the beginning of Lionel’s impressive streak on the stage. Just one year after his debut contest, Lionel finished in 2nd place at the 2009 NPC Arnold Amateur Championships, behind Roelly Winklaar; claiming his IFBB Pro Status along the way.

Lionel’s Life as a Pro

Following his success at the NPC Arnold Amateur Championships, Lionel impressed once again – gaining 30 pounds of muscle in less than a year.

Lionel then put the spray tan on his improved physique, finishing in 1st place at the 2012 IFBB Flex Pro.

It was after this competition that Lionel became a highly-respected name in the bodybuilding industry, as numerous sports commentators took note of his achievements.

In fact, Lionel’s feats on stage were so impressive, that many bodybuilding gurus predicted him to win the Mr. Olympia title sometime in the future.

Training

Lionel always starts his workouts with two sets of warm-up exercises. His working sets are comprised of 8-10 reps, which are followed by two forced reps.

The last set is usually more extreme – during that one, Lionel goes for 8-10 reps, 2 forced reps, and then 3-5 partial reps to maximally exhaust the muscle.

His rest periods between each set last between 90-120 seconds. The only exception is leg exercises, between which Lionel rests a bit longer.

Packing on Muscle

Already weighing 225 pounds when he first turned Pro, Lionel went on to shock everyone when he put on an additional 30 pounds of muscle in less than a year.

He says there are several rules he followed in order to achieve this. They are;

Change it up – Lionel never lets his body adapt, changing the exercises he does and the order in which he does them every three to four weeks.
Rest – According to Lionel, this is one of the most overlooked components of building muscle. He advises taking two days out of the week off from any strenuous physical activity, as well as paying attention to getting at least eight hours of quality sleep per day.
Goals – Lionel says he moves forward one small step at the time. Meaning, he’ll set small weight-gain goals each week, gradually achieving progress on his physique. As Lionel says; “Don’t just expect to put on a ton of muscle in one year without checking yourself along the way. Set weight-gain goals every 2-4 weeks and evaluate the results.”
Maintain – Lionel believes taking a week or two off from the gym can sometimes be useful to break, or prevent plateaus. He says, it’s not necessary to completely stop training, but it’s wise to “back off a little”, and let the body ‘catch up.’

Cardio

Lionel performs cardio three to four times per week. Each of his sessions lasts 20-30 minutes.

His preferred cardio methods are the Stairmaster and treadmill.

Lionel Beyeke Workout Routine

1st Day – Chest

Flat Dumbbell Presses, 4 sets of 8-10 reps
Hammer Strength Incline Presses, 3 sets of 8-10 reps
Machine Flyes, 3-7 sets of 8-10 reps
Weighted Dips, 3 sets of 8-10 reps

2nd Day – Legs

Hamstrings A.M.

Stiff-Leg Deadlift, 4 sets of 8-10 reps
Seated Leg Curls, 3 sets of 8-10 reps
Lying Leg Curls, 3 sets of 8-10 reps

Quads P.M.

Leg Extensions, 4 sets of 12-15 reps
Squats, 5 sets of 8-10 reps
Hack Squats, 4 sets of 8-10 reps
Leg Presses, 6-7 sets of 8-10 reps
Walking Lunges, 3 sets of 8-10 reps

3rd Day – Back

Wide-Grip Pullups, 4 sets to failure
Reverse-Grip Pullups, 3 sets to failure
Deadlifts, 5 sets of 8-10 reps
Wide-Grip Pulldowns, 3 sets of 8-10 reps
Barbell Rows, 3 sets of 8-10 reps
Close-Grip Pulldowns, 3 sets of 8-10 reps
Back Extensions, 3 sets of 10-12 reps

4th Day – Shoulders

Seated Dumbbell Presses, 4 sets of 8-10 reps
Bent-Over Cable Laterals, 4 sets of 8-10 reps
Incline Bench Rear Laterals, 3 sets of 8-10 reps
Behind-The-Back One-Arm Cable Laterals, 3 sets of 8-10 reps
Prone Incline Bench Front Raises, 3 sets of 8-10 reps
Dumbbell Shrugs, 3 sets of 8-10 reps
Machine Shrugs, 3 sets of 8-10 reps

5th Day – Arms

Dumbbell Preacher Curls, 4 sets of 8-10 reps
Spider Curls, 3 sets of 8-10 reps
Concentration Curls, 3 sets of 8-10 reps
Hammer Curls, 3 sets of 8-10 reps
Pressdowns, 4 sets of 8-10 reps
Close-Grip Bench Press, 3 sets of 8-10 reps
Bench Dips, 3 sets of 8-10 reps

6th Day – Calves, Abs

Standing Calf Raises, 3 sets, 10-20 reps
Seated Calf Raises, 4 sets, 10-12 reps
Reverse Crunches, 3 sets to failure (knees to elbows)
Hanging Knee Raises, 3 sets, 15 reps

Nutrition

The Importance of a Good Diet

Lionel says that even with perfect training, an increase in muscle and strength will be minimal with an incomplete diet. Therefore, he advises eating a lot of quality foods that come from sources rich in protein, complex carbs, and healthy fats.

“If you want to grow, you’ve got to eat, and the most important key to growth is a caloric surplus. The excess calories will fuel growth and provide you with the energy to train.”

Lionel Beyeke Off-Season Meal Plan

Meal 1 – 10 AM

5 Whole-Grain Pancakes
Natural Peanut Butter, 1 Tbsp
Egg Whites With Filet Mignon, 1 Cup Whites, 4 Ounces Filet Mignon
Fruit, 2 Servings (Any Fruit, Such As Berries, Banana, Grapefruit)

Meal 2 – 1 PM

Chicken Breast Tenders, 10 Oz.
Sweet Potato, 12 Oz.
1/2 Avocado
Pineapple, 1 Cup

Meal 3 – 4 PM

Filet Mignon, 10 Oz.
White Rice, 1 1/2 Cups (Cooked)
1/2 Avocado

Pre-Workout – 5:15 PM

Carb Supplement, 1 Scoop
Pre-Workout Supplement, 2 Scoops

Post Workout – 7:30 PM

Recovery Supplement, 2 Scoops
Carb Supplement, 1 Scoop

Meal 4 – 8 PM

Filet Mignon, 10 Ounces
3 Ounces Gluten-Free Pasta, 1 Tbsp Olive Oil

Meal 5 – 11 PM

10 Oz. Salmon, Tuna Or Chicken
10-12 Ounces Of Potato Or Pasta With Olive Oil

Meal 6 – 1 AM

75 Grams Whey With 1 Tbsp Eanut Butter

Macros:

6,098 Calories
351g Protein
502g Carbs
283g Fat

Lionel Beyeke Dieting Rules

Balance your proteins – Lionel consumes proteins from all food sources, including meat, fish, plants, and dairy.
Where’s the Beef – Beef is one of Lionel’s favorite bulking foods, as it’s rich in the essential amino acids, B vitamins, iron, and healthy fats.
Junk it up – Eating cheat meal once or twice per week is something Lionel recommends to everyone. He says this is great for boosting his metabolism.
Balance your carbs – Lionel says there is no reason to be afraid of insulin spikes. He believes that if timed correctly, for example in the morning or after a workout – they can be extremely beneficial for replenishing the muscles.

Lionel’s Supplement Stack

BCAAs
Creatine
Whey
Fast-Acting Carb Supplement

Idols and Influences

Lionel is inspired by many bodybuilders from the 90s. Some of them are Kevin Levrone, Flex Wheeler, Shawn Ray, and particularly Thierry Pastel.

What we can learn from Lionel Beyeke

Lionel Beyeke has taught us that success is in the reach, you just need to work hard and be patient to achieve it.

Lionel set a goal of becoming a professional bodybuilder for himself, and from that moment on, he did whatever it took to achieve that goal. His dedication was eventually rewarded – he turned Pro just one year after making his debut on stage.

If you want to realize your own goals, then looking up to hard-working individuals like Lionel might be a good idea. Their stories can show you what is needed in order to lead a productive and healthy lifestyle.