Stephane Bussiere

Personal Bio

Born: Gatineau, QC
Resides: Gatineau, QC
Age: 34
Date of Birth: January 26, 1976
Hair color: Brown
Eye color: Brown
Height: 6'
Weight/Body fat: (Off season) 210 lbs around 10%
Weight/Body fat: (competition) 200 lbs around 6%
Gym where Stephane exercises: Gym-Max in Gatineau
Occupation: Senior Programmer Analyst, Canada Revenue Agency, Ottawa
Education: Bachelor degree in Computer Science - UQO (Université du Québec en Outaouais)
Trainer / Coach: I am trained by Ottawa-based Doug Schneider
Goals:

    My first goal would be to compete in the IDFA (drug tested) association and win my pro card.
    If I win my pro card I would like to participate in my first natural pro show.

Competitive History:

  • 2007 CBBF National World Qualifier (drug-tested Canadian Championships) - Heavyweight Champion, qualified for the IFBB World Bodybuilding Championships.
  • 2006 CBBF National World Qualifier (drug-tested Canadian Championships) - Heavyweight Champion, qualified for the IFBB World Bodybuilding Championships.
  • 2005 CBBF National World Qualifier (drug-tested Canadian Championships) - Heavyweight Champion, qualified for the IFBB World Bodybuilding Championships.
  • 2005 Quebec Provincial Championships (drug-tested) - Runner-up Heavyweight.
  • 2004 Outouais Championships -1st place Light-Heavyweight.

Training Strategy:

I usually train 5 days per week using the cycle below:

    Monday: Chest, Shoulders and Triceps
    Tuesday: Back, Biceps, Forearms and Calves
    Wednesday: Legs (Only once per week)
    Thursday: I start the cycle again.
    Saturday and Sundays are my days off

  • My repetition range will vary depending on the goals I need to achieve. It can go as low as 5 or go as high as 12. I always try to apply the five pounds rule meaning, from week to week, I will try to increase the weight I push by 5 pounds.
  • I don't train abs often in the offseason since abs are mainly the result of good dieting but will start training them 3 times a week a month before a contest.
  • My training is based on the Vince Gironda principals (www.vincesgym.com) which were taught to me by my trainer Doug Schneider.
  • My training cycle may vary during the year depending on how my body responds. Sometimes, I will only train 4x a week and sometimes go up to 6x a week. It all depends what I want to achieve.

* You can also go visit: www.bodybuildinglive.com/seriousaboutmuscle to have more details on my training strategies.

Nutritional Strategy:

  • I always eat at least 6 meals per day consisting mainly of meat/vegetables or chicken/vegetables or protein shake (2 scoops) mixed in water. My meal intake normally goes up when I get close to a contest and may reach 8 meals per day.
  • Every three days I eat one carb-up meal consisting mainly of pasta or potatoes.
  • On the off-season I allow myself to have one or two cheat days where I can basically eat whatever I want such as pizza or a juicy cheeseburger. However, when getting ready for a contest the only cheating day I have is my carb-up meal every 3 days.
  • I take two multi-vitamins per day (one in the morning and one at night) from Monday to Friday.
  • I take 4- 6 multi-vitamin C per day from Monday to Friday.
  • I take 5 grams of Glutamine and 5 grams of creatine right after a training session and this year round.