Roelly Winklaar

Hailing from the Dutch island of Caracao, Roelly has built an impressive physique, being known for his incredible symmetry, size and definition.

However, he didn’t decide on pursuing a career as a bodybuilder until after surviving a near-fatal car accident. Afterwards, he found his coach and friend, Sibil and began his journey in the fitness industry.

Roelly earned his Pro Card in 2010, and has appeared in the most prestigious show (Mr. Olympia) every year.

This is his story:

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Athlete Statistics

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Accomplishments

Competition History

2016 

• Mr. Olympia – 6th

2015 

• Arnold Sports Festival – 6th
• Arnold Classic Australia – 6th
• Olympia Weekend – 7th
• Arnold Classic Europe – 5th
• EVLs Prague Pro – 6th
• Nordic Pro – 2nd

2014 

• Wings of Strength Chicago Pro – 1st
• Olympia Weekend – 12th
• Arnold Classic Europe – 5th
• Dubai Pro – 3rd
• EVLs Prague Pro – 4th
• San Marino Pro – 4th
• Nordic Pro – 1st

2013 (IFBB)

• Arnold Classic Europe – 6th
• Olympia Weekend – 7th
• Wings of Strength Chicico Pro-AM Extravaganza – 1st

2012 (IFBB)

• EZVLs Praque Pro Championships – 8th
• British Grand Prix – 6th
• Arnold Classic Europe – 3rd
• Sheru Classic – 4th
• Olympia Weekend – 12th
• Nordic Pro – 1st
• Dallas Europa Supershow – 4th
• PBW Tampa Pro – 4th

2011 (IFBB)

• New York Pro – 9th
• FIBO Power Pro Germany – 3rd
• Mr. Europe Grand Prix – 2nd
• British Grand Prix – 2nd
• Arnold Classic – 8th

2010 (IFBB)

• Mr. Olympia – 14th
• New York Pro – 1st
• Australia Pro Grand Prix X – 3rd
• Arnold Classic – 7th

2009 (NPC)

• NPC Arnold Amateur Championships – 1st

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Biography

Car Crash

Roelly was born and raised in Curacao (an island between the southern Caribbean sea and Dutch Caribbean region, owned by the Netherlands). He’d always been interested in bodybuilding, appearing in amateur shows in mainland Netherlands – placing highly due to naturally sporting a big, lean frame.

It wasn’t Roelly’s intention to become pro during this period, but that all changed after he was involved in a serious car accident that almost took his life, in 2004.

After coming to his senses in the hospital, he realized that he was wasting his potential by not pursuing a career in fitness. As a result, at the age of 27, Roelly made the big decision to focus his efforts into earning a Pro Card.

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Roelly posing with his brother, Quincy, before the car crash.

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Bodybuilding

Over the next 5 years, Roelly trained rigorously, working to gain size while sculpting a lean physique. However, his lack of knowledge in fitness and nutrition restricted his progress as an athlete – it was at this point when Roelly began searching for a professional bodybuilding coach, to take him to the next level.

After asking numerous respectable bodybuilders at his gym who the best trainer in the Neverlands was, he was constantly directed to Sybil – an ex female bodybuilder and professional coach. She agreed to take him under her wing, and Roelly soon made serious improvements on his physique and stage routine.

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Roelly on stage at the 2010 IFBB New York Pro.

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Pro Card

After making a name for himself in the amateur leagues, the Dutchman finally realized his first goal after winning the 2009 NPC Arnold Amateur Championships – becoming a professional bodybuilder.

This gave him the motivation necessary to continue progressing in the sport, and it wasn’t long before he reached another milestone.

In 2010, Roelly achieved his biggest victory yet, earning his first trophy as a professional at the IFBB New York Pro competition – beating the likes of more established athletes such as Hidetada Yamagishi and Dennis Wolf.

This announced the Dutchman’s intentions to the rest of the world, and Roelly soon became recognized as one of the most promising bodybuilders of his era.

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Training

 

Workout Routine

Here’s Roelly’s training plan:

Shoulders

• Seated dunbbell presses – 4 sets of 15 reps
• Alternative dumbbell front raises – 4 sets of 15 reps
• Seated dumbbell side laterals – 4 sets of 15 reps
• Cable rear laterals – 4 sets of 15 reps
• EZ-bar upright rows – 4 sets of 15 reps

Chest

• Decline bench press – 6 sets of 15,8, 12, 6, 10, 5 reps
• Dumbbell flys – 6 sets of 15,8, 12, 6, 10, 5 reps
• Incline dumbbell press – 6 sets of 15,8, 12, 6, 10, 5 reps
• Machine chest press – 6 sets of 15,8, 12, 6, 10, 5 reps
• Machine front press – 6 sets of 15,8, 12, 6, 10, 5 reps

Legs 

• Stiff-legged deadlifts – 4 sets of 8 reps
• Lying leg curls – 4 sets of 8 reps
• Standing leg curls – 4 sets of 8 reps
• Barbell squats – 4 sets of 8 reps
• Leg extensions – 4 sets of 8 reps
• Hack squats – 4 sets of 8 reps
• Seated calf raises – 4 sets of 8 reps
• Standing calf raises 4 sets of 8 reps

Back 

• Pull-ups – 6 sets of 15,8, 12, 6, 10, 5 reps
• Barbell rows – 6 sets of 15, 8, 12, 6, 10, 5 reps
• Reverse grip pulldowns – 6 sets of 15, 8, 12, 6, 10, 5 reps
• Machine rows – 6 sets of 15, 8, 12, 6, 10, 5 reps
• Bent-over laterals – 6 sets of 15, 8, 12, 6, 10, 5 reps
• Upright row – 6 sets of 15, 8, 12, 6, 10, 5 reps
• Shrugs – 6 sets of 15, 8, 12, 6, 10, 5 reps

Abs 

• Bench crunches (with dumbbell behind head) – 4 sets of 15 reps
• Machine crunches – 4 sets of 15 reps
• Fitness ball crunches – 4 sets of 15 reps

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Nutrition

Diet Plan

Here’s what Roelly’s day of eating looks like:

• Breakfast – Protein shake, 75g oatmeal and nuts
• Snack – 10 egg whites, 2 potatoes and broccoli
• Lunch – 300g fish, white rice green vegetables
• Snack – Meal replacement shake
• Dinner – 200g chicken and green vegetables
• Snack – Protein shake, 75g oatmeal and banana

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Idols and Influences

Although Roelly looked up to many bodybuilders during his youth, his main influence in the sport has been his trainer, Sybil – she offered Roelly vast knowledge of nutrition and bodybuilding, which helped take him to the next level.

He also names his brother, Quincy Winklaar, as a big source of inspiration – Quincy is also a bodybuilder and encourages Roelly to realize his potential in the industry.

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What We Can Learn From Roelly

One thing we can take away from Roelly’s story, is to always fulfil your potential; he spent years dominating amateur competitions, but it wasn’t until he survived a car crash that he set his sights on becoming professional.

He’s since made a name for himself in the industry, being known for his incredible symmetry and muscular definition.