Personal Bio

Born: Gatineau, QC
Resides: Gatineau, QC
Age: 32
Date of Bbirth: 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.

Competition 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 acheive.

* 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.