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Fitness Competitor Of The Week

Penpraghai Tiangngok


How Did You Get Started?

I ran both track and hurdles at high school and university, where I studied Sport Science. I used to lift weights as assistance work for running, but I seriously started to work out when I met my boyfriend (I met him at the gym ) who is a competitive powerlifter.

As I began training, we could see the progress in my body pretty quickly. So we decided that I should try body fitness (figure) competition.

My first competition, the Thai nationals - Thailand 2010, went very well; I won the figure category and became the new Thai champion. Currently I prepare for GPC Worlds PWL meet held in September in Prague, Czech Republic.

Penpraghai Tiangngok.Penpraghai Tiangngok.
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Penpraghai Tiangngok.

What Workout Plan Worked Best For You?

I change my training routine quite often. The basic rule I usually follow is to train each body part at least 2 times a week. Off season I usually do 3 days a week of full body routines or 4 days a week upper/lower body routines. My pre-contest training is basically the same; 4 days a week, just occasionally add more resistance work and more cardio.

My current routine is traditional Westside barbell template, just split in 2 AM/PM sessions. On non-workout days I do cardio (30-40min) in the morning and calves, as I feel I need to improve them a bit.

Pyramids - Increasing the weight with each new set while decreasing the number of reps. The weight is then reduced and the reps increased.
1 Rep Max Or 1RM - The weight that allows a person to go to failure following just one rep.

Day 1 - Chest/Triceps/Shoulders/Back:

Day 2 - Off:

Day 3 - Legs/Back/Abs:

Day 4 - Off:

Day 5 - Chest/Shoulders/Back/Biceps:

Day 6 - Legs/Back/Abs:

Day 7 - Off:

Often add some recovery exercises with bands by feel, stretching after each session.

Penpraghai Tiangngok.
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Penpraghai Tiangngok.

What Nutrition Plan Has Worked Best For You?

I keep my protein and fat intake high all year, but pre contest I cut carbs completely. During my bulking phase I cycle the carbs high on workout days and low on non-workout days.

Main protein sources - chicken and turkey breast, lean fish, salmon, lean beef, egg whites, whey protein isolate.

My main carbohydrates sources are oatmeal, rice, sweet potatoes, occasionally lentils, beans, peas, and quinoa.

Main fat sources - peanut and almond butter, macadamia nut oil, extra virgin olive oil, cashews, almonds, walnuts, salmon, fish oil.

I consume fruit or vegetables with every meal (except post workout shake).

I have 1 (pre contest) or 2 (off season) cheat meals a week, I make them the last meals of the day and I allow myself to eat anything I'm craving for.

Example of high carb day:

Meal 1

AM Workout

Meal 2

Meal 3

PM Workout

Meal 4

Meal 5

Meal 6

Meal 7

Penpraghai Tiangngok.Penpraghai Tiangngok.
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Penpraghai Tiangngok.

What Supplements Have Given You The Greatest Gains?

Whey Protein Isolate, Waxy Maize Starch, Vitamin C, Fish Oil, and Leucine.

Why Do You Love Fitness?

I love fitness because it makes me feel amazing! I love being strong and pushing my limits.

What Motivates You To Follow A Healthy Lifestyle?

As a personal trainer I need to lead by example. It motivates my clients and helps them to reach their goals.

What Made You Want To Achieve Your Goals?

I love to push my limits and hit new personal records. People telling me I am a great inspiration for them. This keeps me wanting to achieve my goals.

What Are Your Future Bodybuilding Plans?

Powerlifting - GPC World Championships (September 2010), WUAP World Championships (September 2010), Figure - Mr. Thailand (April 2011) - defend the title and possibly do Asian and/or World championships (September/November 2011).

Penpraghai Tiangngok.Penpraghai Tiangngok.
+ Click To Enlarge.
Penpraghai Tiangngok.

What One Tip Would You Give Other Fitness Competitors?

Train heavy, eat your proteins, say your prayers.

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Larissa Reis, Kim Tilden.

What Features Do You Use On Bodybuilding.com?

I am a regular customer of the Bodybuilding.com store. I also use BodySpace and the forums!