IFBB Physique Pro Jeff Diaz Interview - Mind And Muscle

IFBB Physique Pro Jeff Diaz Talks with MindandMuscle.com

Height – 5’8’’
Off Season Weight – 205 lbs
Stage Weight – 175 TO 180 lbs – I don’t ever check my weight – I usually just go by how I look.

IFBB Pro Jeff Diaz

     First, let me introduce myself – most people might be wondering why I put Diaz as my last name on social media. Well, my legal name as of now is Jeffrey Vialu and will be changing my last name to Diaz (my step dad’s last name). My biological father was never present in my life and have never met him. My stepfather, Alfredo Diaz, took the responsibility to be my Dad ever since my mother, Josephine Diaz married him. I am blessed to have a God-fearing father like him. They’ve been married for almost 20 years now. I also have a little sister named Daniella Diaz and she is now 17 years old, a senior in Flat Rock high school.


     I was born in Mecca, Saudi Arabia. My mom was working there as a nurse and she worked in one of the largest hospitals in Saudi Arabia. My mom brought me to the Philippines three months after her delivery because she was unable to take care of me while she was working. I was raised in the Philippines city of Tuguegarao, Cagayan. My grandparents, uncles, and aunts were the ones who took care of me until I moved to the United States. I was very fortunate to have them since they practically raised me. They have treated me like one of their own. In 1995, My Mom moved to Michigan to work. She then later met my stepfather at the church she was attending. After a short time, they got married and had my little sister. When I was at the age of 11, they came to the Philippines and petitioned me to come to America.




     In high school, I was first introduced to the weight room. I joined my high school football team and trained for strength and conditioning. I enjoyed lifting weights, training and anything to do with fitness. I’ve noticed results and wanted to keep going to improve myself to make constant progress. After I graduated from high school, I played semi-pro football for a couple of years while attending college. So, when I was 18 years old, I signed up to my first gym membership. I trained consistently and was eager to learn more about body building. I honestly didn’t know what I was doing at first. I would buy fitness magazines, research bodybuilding articles online, and ask for help from other guys who had impressive physiques at the gym. Fitness has become as part of my daily lifestyle. In 2013, I was introduced to bodybuilding competitions. The men’s physique division had just started for a few years. I became passionate about the sport and a fire was ignited in my heart to keep going until I would reach my goal. By God’s grace, I am now currently training for my Pro-Debut Grand Prix by Muscle Contest in Culver city, California – an Olympia qualifier show. I couldn’t have done it without the help of my mentor/coach Carl Jackson of Team Juggernaut. I met CJ in Pittsburgh at North American National Championships. He invited me to be a part of the team and took me in with no charge, making up for someone else’s work. I trusted him and followed his protocol. We came a long way, but this is just the beginning.




     Honestly, my motivation comes from the people who has been there for me since day one. My parents, family, friends and of course, my beautiful wife Stephanie. They all have been very supportive and always believed in me. I also get my motivation from my clients who works very hard to reach their goals. I like the satisfying feeling of knowing that I helped someone and making a difference in others. I love helping people, it’s always been in me to give back. Most of all, I get my motivation knowing that there’s still many people out there to reach and offer my help, not just in fitness, but in life. As a Christian man, I believe that it’s my duty to share God’s love and to reach out to those who yet need to know Him. I will utilize my talents and gifts for God’s honor and His glory. 1 Peter 4:10 says, “Each of you should use whatever gift you have received to serve others, as faithful stewards of God’s grace in its various forms.”


IFBB Pro Jeff Diaz



     Team Juggernaut workout routine by Carl Jackson (My coach) with FST-7 at the end to fully fatigue the muscle and prime it for the carb-backloading that will follow my workout.

     It is based on the theory that the potential amount of muscle that you are going to build depends highly on your genetic makeup and the thickness of the fascia surrounding the muscle belly. For example, if you have a thicker fascia, the chances are that you will be more restricted and will be less likely to build mass, compared to if you have a thinner fascia.

     Team Juggernaut Training is a two-tier training system. The first principle of the system is that a stronger muscle is a bigger muscle, so we say that you will still have to maintain a certain minimal strength level and will need to gain strength as you try to get bigger.

     The second theory revolves more around the fascia itself and the belief that the way to expand this fascia is through a high volume of sets, hence the seven sets, and pumping as much nutrient-rich blood into the muscle bellies to help expand the fascia, all with a minimal amount of rest in between the sets (30 to 45 seconds) after you have done your base sets comprising heavier movements.

     The heavier movements can consist anywhere from one to three sets. For some, they do high-intensity style training, maybe only one working set. Sometimes they will do two or three working sets. But those are the base exercises, the first two or three exercises before the FST-7 exercise.

     The last set is all about volume. That doesn’t mean you go so light that it is all about the pump; you still use a good amount of weight where you are going to be able to feel the 8 to 12 reps, and sometimes as high as 15 (reps).


Sample workout:

     It changes weekly. Different routines, sets, and repetitions. I like to lift heavy but I don’t sacrifice my form over the amount of weight I lift.



  • incline flys 10r x 4s -incline bench 10r x 3s
  • flat dumbbell presses 10r x 3s
  • decline bench 10r x 3s
  • cable xover hands finish middle 10r x 7s ( 45sec rest )
  • machine rope crunches 20r x 5s


  • pull ups 12r x 4s
  • seated hammer pull downs  8r x 3s
  • seated hammer low rows 10r x 3s
  • dumbbell rows 10r x 7s ( alternating arms is rest )
  • seated calves 20r x 5s


  • tri set side, rear, front dumbbell laterals 12r x 3s
  • dumbbell shoulder presses 8r x 3s
  • Arnold presses 10r x 3s
  • barbell shrugs 20r x 3s ( 2sec top hold )
  • pec dec rear laterals 12r x 7s ( 45sec rest ) 
  • hanging leg raises 12r x 5s


  • hammer curls 10r x 4s
  • straight bar curls 10r x 10s
  • skull crushers 12r x 4s
  • close grip bench 10r x 10s


  • 15min HITT
  • one leg curls 20r x 3s
  • leg press 30r, 25r, 20r, 15r, 10r, 8r, 100r
  • front squats 12r x 3s -superset adduction & abductor machine 12r x 4s
  • superset lying leg curls & leg extensions 20r x 7s ( 45sec rest ) -standing calves 20r x 5s




  • Eat healthy with a balanced diet.
  • Eat lots of vegetables and fruits, whole unprocessed foods, and drink lots of water.
  • Eat a moderate amount of grains, meat, and dairy
  • Do not eat foods high in sugar, trans fat, processed food, deep fried food, and any fast food.
  • Absolutely zero Alcohol!
  • During my prep, I incorporate carb backloading diet.




     BOTH! I do bulk but it doesn’t necessarily mean that I don’t stay lean. Most people think that when you “BULK”, it means you can eat whatever you want! I do increase my calories, but I maintain my healthy eating habits. I continue to eat clean all year round. I do my best to stay away from processed food, fried food, fast food, and food high in sugar. I was never a sweet tooth person. I can live without sugar in my life. HAHA!




10584398_10153648105879888_1728799589_nI am sponsored by Nubreed Nutrition. When I’m prepping for a show, I take Insanity (fat burner) first thing when I wake up. Increases fat loss and thermogenesis, long lasting all day energy, improve mental focus and clarity. 1 scoop of Helix (BCAA) during my morning cardio. Pre­workout: I take 1 scoop of Whiplash or Undisputed (Pre­workout supplements) 30 minutes prior to my training. Improves endurance/performance, intended focus, sustained pumps, and long lasting energy.

Intra­workout: I sip on 1 scoop of Helix (BCAA) for recovery.

Post­workout: 2 scoops of Whey Isolate from Mind and Muscle

Before bed: 2 scoops of When Isolate from Mind and Muscle


  Click Here to Shop For Mind and Muscle Fat Burner’s, BCAA’s, Pre-Workout Powder’s and Whey Protein‘s.





     All honor and glory belong to Christ. He is not just my hero, but He is my Lord & Savior, Father in heaven and a dear friend. I’m mostly inspired by my parents and my wife. My parents have worked very hard for us to have a bright future, and they have shown a great example for my sister and I. They are definitely good role models. I also admire my mom’s work ethics. I love them so much. Of course, my wife, Stephanie is one of my top inspirations. She has inspired me in so many ways. She taught me so much and helped me become the better me. She loves our Lord Jesus Christ, she keeps me grounded and redirects my focus to God when I am distracted. She is a very hard worker, the most kind hearted person I know, and she would always go out of her way for others. She’s super supportive, and she has all the patience in the world – I can go on and on about her. I am thankful and blessed to have her as my wife. I love her with all my heart. Anyone who is willing to make a change in their life to make it better, and for those who are willing to help and serve others inspires me.




John 3:16 (NIV)

16 “For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life”

“Every time we try to do something on our own, we’re going to hit a brick wall, but every time we let God’s Spirit work in and through us, we’re going to find life and peace” -The Daniel plan

“The only way to do great work is to love what you do.” Steve Jobs

“Pain is temporary. It may last for a minute, or an hour or a day, or even a year. But eventually, it will subside. And something else will take its place. If I quit, however, it will last forever.” Eric Thomas

“Help others achieve their dreams and you will achieve yours.” Les Brown

“Live simply, Love generously, Care deeply, Speak kindly, LEAVE THE REST TO GOD.” – Ronald Reagan

IFBB Pro Jeff Diaz Facebook
IFBB Pro Jeff Diaz Instagram
Team Juggernaut Website
Team Juggernaut Facebook
Team Juggernaut Instagram
Mind and Muscle Store

PCT + AI Stack + 2 items
someone from Concord
Total order for 54.45 USD
someone from Waco
Total order for 89.45 USD
Rad Bod Stack + 5 items
someone from Killeen
Total order for 134.90 USD
someone from Lees Summit
Total order for 64.49 USD
Liquid Labs T2
someone from Elnhurst
Total order for 72.97 USD