Bodybuilding as a Lifestyle

Training aspect came easier the nutritional

By: Khoshal Azami
Magazine 20 #4

I always wanted to look BIG and fit. Growing up as a teenager in the 90’s, I was under the impression that lifting was all there was to getting big. Then, when I began training for my first competition I quickly learned that there was a lot more to it than just pumping iron. I had no idea that training went hand-in–hand with the right diet, the right supplements, and the right amount of cardio. Looking back, I did everything wrong. I dieted wrong, I trained wrong, I dehydrated trying to get the “dry look”, any mistake you could make, I made it. But, in the long run, it was a valuable lesson. You progress in bodybuilding, as in life, by learning from your mistakes. After that first contest, I knew I had a lot to learn and I applied myself to learning it. I continued to refine my training and cardio. And I even studied for and passed my personal training certification. Last year I also became a Certified Nutrition Consultant.

The training aspect came easier for me than the nutritional one. My workouts were spot on but the results just weren’t there. I tried everything from calorie counting to intermittent fasting without any progress or results. The more I studied and the more nutritional techniques I experimented with, the more confused I became. Real results finally came when I started receiving the No Nonsense magazine! There were finally people I could relate to in this mag, not Mr. Olympia or Mr. Universe, but regular people who had attained the results that I was working so hard to achieve. Reading and analyzing their nutrition and supplement programs showed me how to fix my problem. I needed to speed up my metabolism. The solution was simple – eat small meals, many times throughout the day, and supplement with Lean Out and 7-Keto MuscLean. I dropped the fat that wouldn’t leave in almost no time at all! I added muscle building shakes, puddings, and brownies infused with delicious Muscle Provider at least twice each day. This made sticking to my muscle building, fat-busting nutrition plan so much easier. It didn’t feel like I was dieting at all! The Muscle Provider protein pudding and brownies killed all my cravings for sweets.

Khoshal Azami pose with his trophy

Now that I finally have a handle on all of the aspects of looking big and fit – training, cardio, nutrition, and supplements, I’d like to share it with you. I hope it will help you as earlier No Nonsense magazine articles helped me.

Training (sets x reps)
Monday: Chest Day
Barbell Bench Press: 4 x 10, 8, 6, 4
Barbell Incline Bench Press: 4 x 10, 8, 6, 4
Dumbbell Flyes: 3 x 10, 8, 6
Parallel Bar Dips: 3 x 15, 10, 8
Pullovers: 3 x 15
Tuesday: Back Day
Chin-Ups: 4 x 10 minimum
Close-Grip Chins: 4 x 10 minimum
T-Bar Rows: 4 x 15, 12, 8, 6
Bent-Over Barbell Rows: 4 x 8-12
Dead-lifts: 4 x 20, 15, 10, 6
Lat Pull down: 4 x 25, 20, 15, 10
Dumbbell Pull-Overs: 4 x 20, 15, 10, 6
Wednesday: Leg and Abs Day
Squat: 1 x 20 warm-up, then 4 x 10, 8, 6, 4
Front Squats: 4 x 10, 8, 8, 6
Hack Squats: 3 x 10
Leg Curls: 4 x 20, 10, 8, 6
Standing Leg Curls: 4 x 10
Straight-Leg Dead-lifts: 3 x 10
Calves
Donkey Calf Raises: 4 x 10
Standing Calf Raises: 4 x 15, 10, 8, 8
Abdominals
Crunches: 3 x 25
Bent-Over Twists: 100 reps each side
Machine Crunches: 3 x 25
Crunches: 50 reps
Thursday: Shoulders
Behind-Neck Barbell Press: 1 x 15 warm-up, then 4 x 10, 8, 8, 6
Lateral Raises: 4 x 8
Bent-Over Dumbbell Laterals: 4 x 8
Dumbbell Shrugs: 3 x 10
Barbell Shrugs: 4 x 20
Upright Row: 4 x 20
Friday: Arms
Standing Barbell Curls: 5 x 15, 10, 8, 6, 4
Incline Dumbbell Curls: 4 x 8
Concentration Curls: 3 x 8
One-Arm Triceps E x tensions: 3 x 10
EZ Bar Curls: 4 x 10-20
Forearms
Barbell Wrist Curls: 4 x 10
Reverse Wrist Curls: 3 x 10
Khoshal Azami one arm bicep curl

Nutrition

Preparation for a competition takes weeks, months or even years! I have to stay on a strict diet for at least 16weeks, which used to be difficult because my mom is such an amazing cook. Coming from a large family and such a rich culture, dieting was hard in my household. Being persistent and proactive is what helped me cope and over the past couple years I have implemented my bodybuilding-diet into my daily life, making it part of my lifestyle. I taught my family the importance of healthy eating. My mother even started implementing healthy substitutions into her cooking. Eating healthy,in my household, is now a part of our life. One tip I can give you is to always try to eat with someone,because eating in front of the TV or the computer can lead to mindless over-eating.

Supplement Schedule
Lean Out (6 capsules per day) I consider Lean Out a must-have to keep my body-fat in check.
7-Keto MuscLean (3 capsules, twice a day) stimulates my metabolism to burn fat more quickly.
FitTabs (2 tablets, twice daily) I can feel the difference in my energy and well-being when I take FitTabs.
Glutamine Select (1-2 scoops before and/or after workouts) for muscle recovery.
Creatine Select (1 scoop prior to workouts) builds size and strength.
Density (5 tablets, twice a day) supplies the essential amino acids necessary to build muscle.
Muscle Synergy (1 scoop in water during my workout) for pumps, strength, and muscle development.
Multiple Enzyme Complex (1 or more tablets daily as needed) to help in digestion and assimilation of nutrients.

Cardio

My favorite type of cardio is the stair master. I usually have to be at work by 5am, so I wake up an hour early to do cardio. It’s such a great feeling and perfect for weight-loss because I do it on an empty stomach. My aim is always 45 minutes but going the extra 15 is never a problem, if I have time.

In Closing

Preparing for a competition is only a hobby but it is the #1 factor in helping me get in shape fast. Knowing a contest is approaching motivates me to become much more disciplined in my training and especially in my nutrition plan. And I love the outcome, especially if it’s a late spring or early summer show – just in time for my summer beach body. Since my first competition in 2009, I have done five more competitions. On November 22nd, 2014 I won the overall at the NPC National Muscle Classic in Rockford, IL. So whether you want to look BIG and fit like me, or just want to live a healthier lifestyle, I hope that this article inspired you the way past No Nonsense articles have motivated me.


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