"Work on your dreams!" - Ondřej Šesták and his personal life as a bodybuilder!

Hi Ondra, our readers already know you a bit from the videos you shoot for our website together with Radim Koudelka.

I would like to interview you in more detail. I mean, not only your achievements, but also your training, diet, supplementation and a little bit into your personal life.

Greetings to everyone who is reading this article right now and thank you for the interview!

Before we get started with the interview, I'd like to tell you that you've gotten so much stronger! From the first video on our site to the second one, in terms of appearance or speech, it's a big difference!

Haha, it's like you say, I've aged a bit no. At the same time, there's a lot of knowledge I've gained that I can share with readers.

But let's start with the actual, namely your results at the Diamon Cup Warshaw FIVE in mid-September and the Arnold Classic Europe on September 20, where you finished fourth in Poland and third in Spain. Congratulations on your results!How are you satisfied with your results? And how do you see them in the context of your placings at the previous editions?

Thank you very much! This year's form in Poland was not 100%. It wasn't perfect, and I needed to take some more fat off my butt. At the Arnold Classic, compared to Poland, the form was completely different. We tweaked a few things with the coach, adjusted the amount of water, and it looked completely different. The form was much drier, the ass* was tighter, but it still wasn't like a grater. Just couldn't get all the fat off this year.

I'm happy with the result on the Arnold, though. The competition was absolutely insane, same in Poland. You can't even compare it to last year. Although though, in Poland I honestly expected a better placing, considering the win in 2018.

What do you see as the reason for the fat retention and how will you work on it in the future?

As you gain a lot of new muscle, it's harder to work with it, hence the fat coming off. Every workout is different and the body responds differently.

And do you have a weakness you know about and are working on?

A weakness is definitely the breasts. There is only one recipe - destroy them and endure!

How would you evaluate the organization of these competitions? What do you see as the difference between them and the competitions you participated in at home?

The organization at both competitions was good. But you have to follow the schedule and the building plan in the Inspection Report you get, it tells you where everything is. Classically the schedule just changes throughout.

I would compare the Arnold Classic and the Diamond Cup in Poland on a similar level of organization. Compared, however, to competitions on home soil, it's still many levels away. Just by the fact that your backstage is really a BACKstage, and not some basement in a cultural center!

Ondra at Arnold Classic Europe 2019:

Are you taking some time off now or are you planning another competition?

I had in my head that I would go 3 competitions this year. Unfortunately the competitions that are close to Arnold don't have my junior category, and where juniors are, the competitions are usually in November or late October, and I didn't want to bother my body that long. It wouldn't listen as well as it should. Thus, I am currently in a rebound phase, where I am taking advantage of the fact that the body is hungry, taking in hopefully all the nutrients, and growing almost from week to week, to say the least.

What are your plans for the upcoming season?

Plans? To gain as much muscle as possible, to come in as fit and better than at previous races.

And how do you see your future? For now you compete in bodybuilding, are you planning to change to classic bodybuilding? After all, the professional category Classic Physique is becoming more and more popular nowadays, going back to the aesthetics of the 80s and 90s.

Where do you see yourself?

No no, I'm not planning a change. I like bodybuilding. If only because at my height I'd have to be a specific weight, which I've already exceeded this year anyway, and I'd have to lose muscle and brutally shred it. I don't want that. I like the current bodybuilders better than the ones in the 80s and 90s too.

Now that I've mentioned the pros, what do you think of this year's Olympia? Who was your favorite?

This year's Olympia was great. Just the fact that the annual favorites didn't participate made it all the more exciting! I tipped Brandon to win the open, and I tipped Hadi in 212, but he ended up going open too.

Is there anyone who surprised you at Olympia? Either pleasantly or disappointed you.

No, no. Just as I said, it was interesting in that there was no clear favourite (like Phil Heath and Flex Lewis for example) but I expected Tabachiar to be in a better position, unfortunately it didn't work out.

Your competition weight is in the 90kg range. However, readers could learn from one of our videos that you end your volume at 110 kilograms. That's a pretty big weight difference. Is that comfortable for you? What is the purpose of such a high weight difference?

Yes, this year it was. I ended the volume around 109-110 kg. In the offseason, we gained weight even at the cost of extra fat. That's what dieting is for, and since I lose weight fast, it's not a problem and I don't worry about 90% of the diet. But this year I will do it differently, I want to keep the offseason as good as possible. I believe that if you keep the fat down, you can realistically put on more muscle. We'll see!

Since we mentioned the volume here, can you give us an idea of what your diet looks like at this stage of training?

It consisted of 8 meals a day. Per serving it used to be around 80 g S, 40-50 g B, 15-20 g T.

And the ingredients were classic well, so rice, potatoes, pasta, chicken, eggs, beef, coconut oil, olive oil, avocado, nut butter.

What's your favorite meal in volume?

I'm so full of everything by then that I don't even like that food anymore. But in volume, my favorite is probably breakfast - because of the rice porridge with protein and peanut butter, eggs. Oh, and I throw bacon and cheese on it now and then to make it palatable. Then the logical cheat meals - pizza, burger, etc.

And what do you like to drink?

Oh yeah, I drink zero drinks a lot, both in the offseason and in preparation.But no exaggeration. Well, and occasionally there's a drink in the offseason. We're human, right? I don't allow it in my diet, though!

How does the diet then change in pre-contest preparation?

You dump the fast sugars, and then you cut back on fat and carbs, always according to form.

Do you have any favourite foods and drinks here?

Zero drinks and maybe salmon and rice. It's just that when you're low on food at the end, everything tastes good.

Could you tell our readers what your food pyramid looks like? Which ones are at the very top for you, and which ones do you consider unimportant?

I think it doesn't matter if I eat 100g of rice or 400g of potatoes. Both have about 80g of carbs. Same with meat, etc. So I'm not looking for a pyramid here.

How are you on supplements? Which ones do you use in volume, and how will the list change as the competition approaches?

Oh yeah, probably no changes. I just don't use, for example, VitarGo or One Stop Extreme. Otherwise I use the classics, so isolate, kicker, multivitamin, multimineral, omega, liver, C, magnesium, zinc and EAA.

What does your pyramid look like? What do you consider essential, and what do you do without?

I consider protein essential. I can't miss a kicker, as well as multivitamins, multiminerals and the things mentioned above. I'm perfectly fine without some BCAAs and Glutamine though, which I consider unnecessary.

What about training? What style do you use to torture your muscles and stimulate them to grow? Do you have a difference in training in terms of volume and then preparing for competition?

Not really, just pump it to bursting, include some heavy sets, and walk away devastated.

What's your favorite part? Why?

That depends on the season. One time my shoulders are the most fun, then my back, then maybe my legs, then my boobs. I don't know why, but that's the way it is.

And what's your least favourite part? Why?

Probably my stomach, I just don't like it. But then again, it's up to the season.

Do you have a favourite exercise that must not be missing in any workout of a given area?

Isolated exercises! I'll just let anyone say what they want, I destroy the muscle the most when I do isolation exercises. What's the point of having another area take up my time with a free weight exercise if it's not the main one I want to work? Yeah sure, there's a reason for the strengthening, etc. But... you know.

Is there someone you consult with for your training? Or what aspect of it? Diet, training, supplementation,...

For the three years I've been competing, I've only consulted my preparation with Kire Markopoulos, who has been my support and coach throughout. It's pointless to take advice from elsewhere when you have your own coach. If you want to listen to advice from elsewhere, leave your coach because you don't have 100% confidence in him!

Now let's get into your personal life. You are, at 20 years old, still a young man. What do you do for a living? I assume you're not under your mom's skirt anymore.

I do what I like for a living. I do online coaching, prepping clients for races, and helping people progress to be happy with their bodies and lifestyles!

Then commissions from the eshop when someone uses my discount code "sesticek5". Next, I also started thinking a little bit on the back door, and got into the car business under the auspices of the guys atchcinovoukaru.cz, and that's about it.

And do you live alone or with your parents?

I lived with my now ex-girlfriend for a year. Currently I plan to return to České Budějovice, or I'm still tempted by Prague. I'll see.

Is there a girl by your side at the moment?

Right now I only have a friend by my side, so... girls are available!

How do your surroundings perceive what you do? Do they support you?

Yes they support me and cheer me on. I just want to have friends around me who give me positive energy, and at the same time, it's something that I get something out of. Why have negative people around you? To spoil my mood? No no, it's best to eliminate all that, then you don't get stressed. I know that some people don't like me because of how I present myself, what I show, what I write, but I don't care! They don't like it? Then don't follow me!

Will there be someone who doesn't trust you very much or would like to see you in a completely different role?

But yeah, there are those who "don't follow" me actually. Just to see if I'm in the wrong... but I don't care. I don't have the time or the inclination.

Have you done other sports? How did you get into bodybuilding in the first place?

I played football for five years. Then I got some knee and back injuries. It wasn't worth it for me to continue. One day I went to the gym with a friend from elementary school, he showed me what to do and how, and I got hooked. Now I don't do any other sport. You can 100% only ever do one sport if you want to be top!

What has bodybuilding and its associated regime brought you? And what have they taken away?

Definitely the aforementioned regime, discipline, livelihood, new people, friends, physique, success... It's taken some friends, hanging out. I was going to write about time, but I'm using that to my advantage. So it's not a loss, right? I guess.

As we mentioned in the introduction, you're working with our website. How did this collaboration come about?

I was approached by the management from the eshop that they saw potential in me and that they would support me with substitutions, commissions from orders, etc. A meeting was arranged, I came to the guys, we clarified what and how, and it started. That started a huge relief financially.

And what does the cooperation consist of?

Once a month I have a certain financial buget, for which I choose any accessories on the eshop. I then get those. I then get money off orders if the customer uses a discount code. Every now and then I'll make a youtube video with a videographer. I upload an instagram story to my profile @sesticek, and I always put the most interesting promotions, accessories I use or what I know people want. I have a totally free hand in this direction. I don't have a set number of times a week to post. I'm not forced by anything or anyone. Which is a huge plus!!! Not many companies will give you such conditions.

Do you have anything you'd like to tell our readers?

Work on your dreams! It's clear that you won't know if the path you're taking is good or bad! Either way, though, it will give you the maximum. You'll learn from your mistakes, and you won't make them again. Everything you solve will help you further. That's all from my side!

No, not really. Shop on the eshop and use the code "sesticek5" logically .

Oh, and if you don't know how to bulk up, lose weight, or anything related to body shaping, get in touch with me on instagram or email me at sestak1031@seznam.cz, and together we'll put it all together. I am also accepting new athletes for 2020. So don't hesitate yo!!!

Maybe the interview will seem like an egotrip to you, or that what I wrote doesn't make sense with what's written where. But this is authentic, personal, just how I do it, what I think, and how I feel. No pretense and no lies!

Is there anyone you would like to thank in this way then?

My family, Kira, my friends, bodybuilding.com, just everyone who follows and supports me on my journey. Thank you!

We thank you for the interview, and maybe we'll look forward to seeing you on some of the next videos.

Thank you so much too!

Keep it growing! And don't spill and if you do... be smart!!