Peter Cichonski Profile and Stats

The biography, life and achievements of Peter Cichonski

Pierre Cichonsky is a Polish/French American International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder born July 17, 1962. Cichonski competes in the Men’s Bodybuilding Open, Masters and Grand Masters categories. Moreover, he is a chiropractor and he has a multimedia contract with Generation Iron and Iron Man magazine.

To Natural Olympia 2021Cichonski won a bronze medal in the men’s bodybuilding grandmaster category.

Below is a full breakdown of Peter Cichonski’s profile, stats, biography, education, and diet.

Full name: Peter Cichonski
Mass Height Date of Birth
160 pounds 5’9″ 07/17/1962
Division Time Nationality
Men’s bodybuilding – Open, Masters, Grand Masters 2010 Polish/French American


On July 17, 1962, Peter Cichonski was born in Gardner, Massachusetts. He started weightlifting at the age of 15 after getting involved in baseball and soccer. Cichonski was punched in the face while playing baseball in his senior year of high school, which shifted his focus to weightlifting.

A few years later, at age 19, Chichonski competed in his first bodybuilding show – 1981 AAU Mr Massachusetts and again in 1982. Although both competitions were not drug tested, Peter Cichonski knew he wanted to compete in a drug-free organization. Cichonski hit a crossroads where he had to choose between going natural or improving. For Cichonski, the answer was simple. He was only interested in nutrition, exercise and his health. Therefore, he swore to be a lifelong natural bodybuilder.

Peter Cichonski sees natural bodybuilders as more than a sport. But as a life of construction and refinement of his physique. Plus, he sees competition as an artist. And at each competition, he exhibits his art gallery.

Peter Cichonski has been competing for decades. He has competed in over 50 competitions and was inducted into the PNBA Hall of Fame in 2019. Additionally, he is a writer/contributor for Iron Man Magazine and a podcaster.

Competition history

Below is a full breakdown of Peter Cichonski’s competition history.

  • PNBA Natural Olympia Pro GM 2021 – 3rd
  • 2021 Mr America Pro Masters – 3rd
  • 2021 PNBA Team USA Pro Masters – 2nd
  • PNBA Wolfpack Classic Pro GM 2021 – 2nd
  • PNBA Natural Olympia Pro GM 2020 – 2nd
  • 2020 PNBA Team USA Pro GM
    • Professional GM – 1st
    • Pro Open- 2nd
  • 2020 PNBA Muscle Beach
    • Professional GM – 1st
    • Pro Open- 2nd
  • PNBA Natural Olympia Pro GM 2019 – 1st
  • PNBA Natural Universe Pro GM 2019 – 1st
  • PNBA Muscle Beach Pro GM 2019 – 1st
  • 2019 PNBA Team USA Pro GM – 1st
  • PNBA World Championships 2019 Greece
    • Professional masters – 2nd
    • Pro Open- 5th
  • Natural Olympia PNBA 2018 Professional GM – 2nd
  • 2018 PNBA World Cup GM – 1st
  • 2018 PNBA Team USA Pro GM – 1st
  • PNBA Natural Olympia Pro GM 2017 – 2nd
  • 2017 PNBA Team USA Pro GM – 1st
  • OCB Cape Cod Open 2017 – Champion
  • 2015 – INBA Natural Olympia
  • 2015 INBA Team USA
  • 2015 OCB Cape Cod Yfeather – 5th
  • INBA Natural Olympia 2014
  • 2014 INBA Team USA
  • 2014 OCB Cape Cod to open – 4th
  • OCB Cape Cod Open 2013 – 3rd
  • 2013 UNBA USA Muscle Classic To open – 1st
  • Opening of the natural universe UNBA 2013 – 2nd
  • 2013 ANBF Natural California Open – 1st
  • 2013 IFPA Pro Masters World Challenge – 9th
  • 2012 IFPA Pro Masters World Challenge – 8th
  • 2012 OCB Bay Status – 3rd
  • 2010 OCB Spirit of America – 1st
  • 2010 INBA So. California – 2nd
  • 2003 World Bodybuilding Championships – 6th
  • 2002 ANBC Junior National Championships
    • To open – 1st
    • Mastery – 1st
  • Iron Gladiator INBA 2001 – 2nd
  • 2001 ANBC Sin City – 2nd
  • 1990 ANBC Natural California – 5th
  • 1990 ANBC Natural Nevada – 1st
  • 1988 NPC Natural Massachusetts – 4th
  • 1988 ANBC Natural Massachusetts – 4th
  • 1987 ANBC Natural Rhode Island – 1st
  • 1987 ANBC Berkshire Classic – 1st
  • 1987 ANBC Natural Massachusetts – 2nd
  • 1986 ANBC Natural New England – 3rd
  • State of the AAU Constitution of 1986 – 2nd
  • State of the AAU Constitution of 1985 – 5th
  • 1985 AAU Tri-States – 2nd
  • 1982 AAU M. Massachusetts – Pparticipant
  • 1981 AAU Bay State – Pparticipant

Training of Peter Cichonski

Peter Cichonski focuses heavily on recovery and builds his program around it. Therefore, he does a four-day split, training a body part once a week. Below is what a typical training schedule looks like for Cichonski.

Tuesday: Chest and Back

*Note: Apply blood flow restriction bands to triceps dumbbell dips and kickbacks.

Thursday: Biceps, Triceps and Abdominals

  • Closed Grip Bench Press: 4 sets x 4-12 reps
  • Standing Bicep curls: 4 sets x 4-12 reps
  • Dumbbell Hammer Curl (Concentration): 3 sets x 6-10 reps
  • Lying Skull Crusher: 3 sets x 6-10 reps
  • Standing Dumbbell Hammer Curl: 3 sets x 30 with 20 seconds rest in between
  • Triceps bounce: 3 sets with 20 seconds rest in between.
  • Abs: 2 sets x 100 reps
  • Lying Elbow to Opposite Knee Bicycle Kick: 2 sets x 100 reps
  • Hanging knee lift: 2 x 100 reps

*Note: Apply blood flow restriction bands to standing dumbbell hammer bend and tricep kickback.

Saturday: Shoulders and Calves

  • Seated Shoulder press: 6 sets x 3-20 reps
  • Dumbbell Lateral Raises: 3 sets x 6-12 reps
  • Recovery in lying position: 3 sets x 6-12 reps
  • Posterior rotator cuff in sitting position: 3 sets x 10 reps
  • Seated Calf Raise: 3 sets x 30 reps
  • Standing Calf lift: 3 sets x 8 reps
  • Standing toe lift (Tibialis anterior): 3 sets x 30 reps

Sunday: Quadriceps, Hamstrings, Glutes

  • Squat: 7 sets x 2-10 reps (30 reps with 300+ pounds included in workout)
  • Light deadlift with bent knees: 4 sets x 6-8 reps
  • Hip kick: 4 sets x 10 reps
  • Reverse hamstring curl: 3 sets x 8 reps
  • Leg extension with blood flow restriction bands: 3 sets of 30 reps with 20 seconds rest

Favorite workout

Cichonski’s favorite exercise is the barbell squat because he thinks it’s one of the best moves for your body. Below you can see a clip of Cichonski squatting.

Food by Peter Cichonski

Peter Cichonski follows the same meal plan in season and out of season. Cichonski said:

“I have developed a nutrition protocol that is essentially the same in season and out of season. I follow a nutrition model that includes a modified ketogenic plan with carbohydrate loading and intermittent fasting.

meal plan

  • Meal #1: 2:30 p.m. – 3 p.m.: ketogenic meal
  • Meal #2: 8:00 – 8:30 p.m.: Lean low carb protein the night before a morning workout. A second ketogenic meal if I don’t train the next day.

*Note: intermittent fasting between 9 p.m. and 2:30 p.m. the following day

Cichonsky said:

“When I’m meal prepping, I choose a protein source for each meal and pair it with carbs or fat, but not both in the same meal.

For my ketogenic meals, I choose a fatty protein like salmon or pork and combine it with a fibrous vegetable like Brussels sprouts, broccoli, or asparagus.

With a low-fat protein like chicken or turkey, I’d pair it with a starchy carb like rice or potatoes.

by doing so, you can turn your body into a hybrid fuel burner. Since fats and carbs are the main sources of energy and the body takes priority in burning carbs because there is very little storage for them, any fat added to the meal will likely be stored rather than used. for energy.


Peter Cichonski takes supplements for muscle recovery, mind-muscle connection, gut health/immunity/inflammation, and mitochondrial efficiency. Cichonsky says:

“Each cell in the human body needs 90 elements to function most effectively (60 minerals and trace elements, 16 vitamins, 12 essential amino acids and 3 essential fatty acids). I supplement with the following morning, noon and in the evening because they each contain more than 80 of these 90 elements: wheatgrass juice, Quinton and greens first Pro.”

Muscle recovery

  • Essential amino acids
  • whey protein
  • Proteolytic enzymes (serrapeptase)

Connection between the muscles of the mind

  • Exogenous ketones
  • Ironman Magazine Pre-Workout
  • Medium chain triglycerides

Gut Health/Immunity/Inflammation

  • Organic ginger
  • Kombucha (Probiotics)
  • Digestive enzymes
  • Ionic biome
  • Garlic extract
  • Maitake mushroom extract
  • Quercetin
  • Turmeric
  • Essential fatty acids

Mitochondrial efficiency

  • QQ 10
  • Cetyl L-Carnitine
  • D-ribose
  • Alpha Lipoic Acid

Peter Cichonski’s Heartbeat Cycle

Peter Cichonski is a strong supporter of the powerful effect of natural light on your heart rate cycle for optimal health. Cichonski said:

“As a Healthspan/Health Practitioner, I use circadian biology to maximize my body’s ability to be programmed by natural wavelengths of light and energy. As food is consumed by the body, so are the wavelengths of light Consuming natural light is akin to consuming natural food, as consuming artificial light is equivalent to consuming artificially processed food in the body.

I working out outside with shorts and no shirt using the natural wavelengths of blue light to keep my body functioning at the right time, red light to maximize my mitochondrial energy production and ultraviolet light to make vitamin D.

I regularly massage on the floor and use grounding products while sleeping and indoors to absorb negative ions to neutralize the lactic acid buildup created by my workouts, maximizing recovery .

Private life

Peter Cichonski is a 30-year-old medical professional specializing in human biomechanics, active release technique, circadian biology and chiropractor. He holds a Ph.D. and a BS in Human Biology from the Southern California University of Health Sciences. Prior to joining the healthcare field, Cichonski was a public accountant, holding a BA in accounting from Assumption University.

Peter Cichonski has been married for 29 years to his wife Jackie and has one daughter and one son – Lindsey (27) and Garett (23).

In addition to competing in natural bodybuilding competitions, Cichonski competed in freestyle skateboarding, freestyle skiing, and mountain bike racing.

The Cichonskis love spending weekends walking the beaches of San Diego and spending summers on the shores of Cape Cod, MA, where they reside part of the season.

Teresa E. Burton