Kristján Geir Jóhannesson

Kristján GeirDate of birth: 29th September

Hometown: Saudakrokur Iceland

Category: Classic bodybuilding

Competition history:
2011 Icelandic cup, 3rd place
2011 Nordic Championship Sweden, +180cm classic bodybuilding, 5th place
2011 Grand Prix Oslo Norway, +180cm classic bodybuilding, 4th place
2011 Icelandic championship, 1st place
2010 Reykjavik Grand prix, 1st place
2010 Icelandic cup, 2nd place
2010 Icelandic championship,3rd place
2009 Icelandic championship, bodybuilding, 2nd place
2009 Icelandic championship, 4th place
2008 Icelandic cup, 7-9th place
2008 Icefitness, 6th place


What do you do for a living?

I´m a mechanic and work for Adalskodun

How does it work combining work, school and preparing for a competition?

It takes a lot of planning , offseason it´s no problem for me but when the cut – season begins it gets harder because of all the exta exersices. But I have a good employer who´s understanding of my sport.

Why did yoy decide to compete?

I´ve always had the urge to compete, when I was younger I competed in soccer and basketball as well as track and field but when I saw my first bodybuilding and fitness competition there was no turning back for me, this was something I had to try! My role model in this sport is Jon Pall Sigmarsson, a great sportsman and a good person.

How many years have you been training?

I´ve been working with weights since I was fourteen but it was´nd until the year 2006 that I started to train six times a week and putting all my energy into the sport.

Do you think playing basketball and soccer as well as track and field has helped you in any way with your classic bodubuilding carrer?

Yes definitely! It has helped my to plan ahead and to have the discipline to get to the gym every day even though I don’t feel like it.

How is a typical day in the life of Kristjan when your cutting down?

I normally wake up around 6 in the morning, then it´s cardio for 50 min, breakfast and then trim form for 60 min. I work from 9 to 17 then it´s off to the gym, train for about 90 min, sauna, shower and home for dinner. The evenings usually just go to prepping for the next day. I go to bed at 22.20 every night so I can get my seven hours of sleep.
I start my cutting cycle 15 weeks before a competition, but go really hard the last 8 to 10 weeks.

How do you split your workouts?

Well I train twice a day during the weekdays, off on Saturdays, train on Sundays. I do cardio for 50 min every weekday´s morning on an empty stomach.
Then it´s:
Sunday: Shoulders
Monday: Back and calfs
Tuesday: Chest
Wednesday: Hamstring and calfs
Thursday: Bicep and tricep
Friday: Rest
Saturday: Quads and calfs

I´m trying to build up a better lower back, legs and calfs so I do a lot of squats, deadlift, Romanian deadlift and I do calfs three times a week.

Do you go to posing classes?

Yes I find it necessary for me to go every time I compete. I have always found it a bit funny to watch guys spending all that time in the gym to build a good body and then when it´s time to show it on stage their posing is lacking.

What´s your favorite meal in the cutting cycle?

I eat a lot of chicken, salmon, sweet potatos and spinat. My favorite cheat meal is lamb with pepper sause.
In the off season my favorite food is sheep liver and sheep head (Icelandic delicasy).

Is there anything you want to say to guys that are going to compete for the first time?

This is a great sport where you can always work on getting your body better.
The body is really like a clay and you can shape it the way you want it. It will take a lot of hard work, discipline and patience to get ahead in this sport. I would recommend that you see a trainer. When your preparing for a competition you will learn so much about your body and your mind and how they interact.

The bodybuilding and fitness community are like a big family and new competitors are always welcome.
In the end I would like to say that I am really happy and proud of how much the Icelandic bodybuilding and fitness community is growing and how well our competitors are doing in tournaments abroad. Every year people are coming in stronger, bigger and more cut so you really have to stay on your toes and stay focused the whole year around if you don’t wanna get left behind.