Ivar Mikk: the story of a junior beach fitness champion

Ivar Mikk is a 23-year-old from Tallinn who won the Estonian overall junior title in men’s physique (beach fitness). His story began with a gym pass from his older brother and took him to the competition stage in five years. Here, he shares his thoughts on training and nutrition, along with his most important advice for beginners.

How Ivar Mikk discovered the gym

From kindergarten through high school, Ivar was among the shortest and smallest in his class. He tried a range of activities — basketball, football, sailing, piano, guitar and, for the longest time, athletics — but none interested him enough to commit fully.

Over five years ago, his older brother gave him a month’s gym pass for Christmas and took him along to a workout. That first session ended with dizziness and flickering vision. Strangely enough, it was love at first sight.

“I didn’t know much about training in the gym, but I had plenty of determination,” Ivar recalls.

The idea of competing took shape over two years. He lacked the confidence, and nobody he knew was involved in men’s physique. In the autumn of 2015, he discussed it with Natalia Nazarenko — they were both working at the Kalev Spa gym at the time. Ivar soon started dieting, and in the spring of 2016 he stepped onstage 10 kg lighter. He had originally wanted to try athletic fitness, but that category was no longer available. His coach said he had more potential in men’s physique than in classic bodybuilding. Ivar believed his coach.

Training and nutrition — Ivar Mikk’s daily routine

While preparing for the autumn season, Ivar split his workouts by muscle group: chest and triceps on Monday and Friday, back and biceps on Tuesday and Saturday, and legs and shoulders on Wednesday. Thursday and Sunday were rest days from strength training, but he still did cardio. He trained his abs at the end of almost every workout, keeping the volume low.

He does most of his cardio on a stationary bike — 60 minutes at an easy pace, five to six times a week, either straight after strength training or before dinner.

When it comes to nutrition, he prefers four substantial meals a day to six to eight small ones. Breakfast is the biggest, both in calories and carbohydrates. His favorite is sweet porridge — worth going to bed earlier for.

Among his supplements, a BCAA drink is a daily staple that he has during every workout. He rarely drinks protein shakes, preferring solid food, but a shake will do on a busy day. He occasionally adds protein powder to his breakfast porridge. While dieting, the protein pudding Proteiini Pudding was part of his evening menu.

What motivates him and how he unwinds

Ivar finds motivation in pushing his limits and in his reflection in the mirror. After five months of round-the-clock effort and plenty of sacrifices, the feeling is hard to describe, he says. A good result is simply a bonus.

“If you finish a competition or a season without any regrets — without thinking, damn, I shouldn’t have eaten that ice cream two months ago — then you know you got into the best shape you could,” he says. Focus on yourself and your own progress — that’s what counts.

Between working as a trainer at several clubs, university and his own training, he has little free time. He spends it watching series and films with his girlfriend. Occasionally, you can also find him enjoying an opera at the Estonia Theatre. His role model is Kai Greene — thoughts become things.

Ivar Mikk: three tips for beginners

His first suggestion is half in jest: “Come and train with me.” His longer advice is more serious and worth remembering.

Start gradually. If you haven’t trained properly or paid attention to your diet for ten years, suddenly switching to five workouts a week and eating 1000 kcal less is not sustainable. You’ll soon hit a wall and eat your way back to your previous weight.

You could lose your first kilogram by taking the stairs instead of the escalator and skipping the slice of bread served with your main dish. Swap sugary juices and soft drinks for water. Make it a lifestyle change, not a temporary diet.

Alongside his junior championship title, Ivar values his Junior of the Year award from the Estonian Bodybuilding and Fitness Federation. And his girlfriend, who puts up with him no matter what.

FAQ

What is Ivar Mikk’s competition weight?

When he first started dieting, he weighed about 76 kg. He lost 10 kg over five months for his first competition, putting his most recent competition weight at approximately 66 kg. He currently weighs 72–73 kg.

How many seasons does Ivar plan to sit out?

At least two. His body and mind need a break. He will compete again in the future, but first he needs to build a substantial amount of muscle mass.

What are Ivar Mikk’s favorite workouts?

While preparing for the autumn season, chest and triceps days were his favorites. In the off-season, it’s leg days — he can train with heavier weights again. His leg workouts suffered the most while dieting.

Author: Peep Reinart

Come and train! ArtGym