How Did You Get Started In Bodybuilding?
From a young age, I wanted to have a physique like those athletes I always saw in fitness magazines. I didn’t know from where to start to building such body, but I figured out the wishing wasn’t going to change a thing.
So I decided that the first thing I need to do is to get off the couch and go beyond my comfort zone & I joined a local gym nearby. And i’ve been hooked ever since.
What Is Your Best Accomplishment So Far? Proudest Moment?
Being the first Egyptian fitness model to be featured by muscleandstrength.com, and the first Egyptian to be featured in the ”Amateur of the week” on Bodybuilding.com, which are two leading websites in the industry.
I will be writing about fitness and bodybuilding in the sports section of TEENSTUFF Magazine, a very well known life-style English magazine published monthly, which will satisfy my need to share my experience with anybody concerned about fitness in Egypt.
What Is Your Workout Routine?
I prefer to work each muscle group separately to hit it hard enough, which means it needs a proper workout and time to recover before getting hit heavy again.
Monday: Chest
- Barbell bench press (4 sets x 10 reps)
- Dumbbell bench press (4 sets x 10 reps)
- Incline bench press (4 sets x 10 reps)
- Dumbbell fly Incline (4 sets x 10 reps)
- Decline bench press (4 sets x 10 reps)
- Decline cable bench press (4 sets x 10 reps)
- Wide grip lat pull down (4 sets x 10 reps)
- Bent over row (wide) (4 sets x 10 reps)
- Seated cable row (close grip) (4 sets x 10 reps)
- One arm dumbbell row (4 sets x 10 reps)
- Romanian dead lift (4 sets x 10 reps)
- Barbell shrug (3 sets x 10 reps)
- Behind back barbell shrug (3 sets x 10 reps)
- Standing military press (3 sets x 10 reps)
- Front dumbbell raise (3 sets x 10 reps)
- Arnold dumbbell press (3 sets x 10 reps)
- Side lateral raise (3 sets x 10 reps)
- Dumbbell shoulder press (3 sets x 10 reps)
- Barbell press behind neck (3 sets x 10 reps)
- Bent over two dumbbell raise (3 sets x 10 reps)
- Barbell curl (3 sets x 10 reps)
- Dumbbell alternate bicep curl (3 sets x 10 reps)
- Preacher curl (3 sets x 10 reps)
- Hammer curl (3 sets x 10 reps)
- Dumbbell triceps extension (3 sets x 10 reps)
- Triceps push down (3 sets x 10 reps)
- Overhead barbell triceps extension (3 sets x 10 reps)
- Dumbbell kick back triceps (3 sets x 10 reps)
- Barbell squats (6 sets x 10 reps)
- Leg extensions (4 sets x 10 reps)
- Dumbbell lunges (4 sets x 10 reps)
- Standing calf raise (4 sets x 20 reps)
- Leg press (4 sets x 10 reps)
Tuesday: Back
Wednesday : Shoulders
Thursday (Rest day)
Friday : Arms
Saturday : Legs
Sunday (Rest day)
Stats:
Height: 6’1′
Weight: 185 lbs
Age: 22
Body fat : 7%
Nationality: Egyptian
What Is A Typical Daily Diet?
-
Meal 1:
- 5 egg whites
- Oats + skimmed milk
- 1 scoop whey protein
- Fruits
- Grilled chicken breast
- 1 Serving mashed potatoes
- 2 Tuna cans
- Green salad
- 1 scoop whey protein
- Cottage cheese
- Apples
Meal 2: Post Workout
Meal 3:
Meal 4:
Meal 5:
Meal 6:
Top 3 Favourite Exercises And Why?
Bench press, Squats, Deadlifts . Because no other three exercises will engage more muscles and fibers
Favourite Form Of Cardio?
Sprint Intervals , it burns more calories than any other cardio training and helps to get ripped in less time.
Your Abs Are Awesome. What Are Your Top Exercises For Abdominals?
Treating the abs like any other muscle group, which means they need a proper workout and time to recover before getting hit heavy again. Getting that vascular look you have to add weights to your abs workout routine. For best results work abs every other day.
Abs Workout:
- Flat bench lying leg raise
- Weighted crunches
- Scissor kick
- Oblique crunches
- Dumbbell side bend (single)
What Is Your Favourite Cheat Meal?
I get a cheat meal every ten days which will always be pizza. I consider that a reward for myself and I always feel pumped with lots of energy on the next day.
What Supplements Do You Use And Why?
- No Explode (pre work out)
- Myofusion whey protein
- Glutamine SR
- Universal uniliver amino
- Centrum multivitamin
What Are Your Tips For Success?
Never compare yourself to others. The only comparison you have to make is to the person you were yesterday. Trust your instincts and invest in you.
What Is The Best Advice You Have Ever Been Given?
Set smart goals, Make those goals Specific, Measurable, Attainable, Relevant, and Time bound (S.M.A.R.T). Your goals must be all of those things for you to succeed. Write them down if you have to, and keep track of your progress. A goal without a date is just a dream.
Did You Make Any Mistakes When You First Started Out?
At the beginning I used to neglect hitting my legs , I was focusing and putting all my efforts on the upper body which made me lose lots of gains. Also I used to work on bench press machines a lot but then I discovered that the free weight training is way better.
It is important to know that heavy weights doesn’t really matter as long as you are not concentrating on the muscle, It is not by how much do you lift, it is by how focused you are in the training.
Your Best Tips To Getting Into Contest Shape/Losing Those Last Few Pounds?
I think the best tip is to do carb cycling which is a program where you mix higher carb days with lower carb days in the effort to lose weight without suffering some of the negative consequences of a pure low carbohydrate diet plan.
Where Does Your Motivation Come From?
I’m always trying to push myself further, and to motivate myself to achieve better body image, a better understanding of nutrition and body needs. My dream of having a better body kept me motivated and hungry to research more and to find new techniques to have that dream body. Seeing the progress made to my body, shaping it more and more towards my dream motivates me by every way.
Plus I enjoy anything that challenges me. I feel like I am in a constant competition with myself to improve. I also get motivated from the impact my progress has on others, besides I am interested in arts which made me look at my body as a piece of work trying to perfect it.
Favourite Bodybuilders? Inspirations?
Fitness model Greg Plitt. Greg still has a unique style and physique. I think it would be beneficial to experience his daily routine and workout.
Favourite Quote?
Respect the training, Honour the commitment, Cherish the results.
For More Of Omar Please Check Out:
Facebook Page: Omar El Sheikh Page
Twitter: 0marelsheikh
Bodyspace: 0marelsheikh
Photo Credits: Adham Zahran
Photo Credits: Louay Nasser