- Name: Penpraghai Tiangngok
- E-mail: None
- Age: 27
- Where: Thailand
- Height: 5'5.7"
- Weight: 137lbs
- Years Bodybuilding :1
- Favorite Bodypart: Legs
- Favorite Exercise: Legs
- Favorite Supplements: Platinum Hydrowhey, Dymatize ISO-100, Waxy Maize
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.
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.
|TERMS YOU'LL NEED TO KNOW|
Day 1 - Chest/Triceps/Shoulders/Back:
- Bench Press: Pyramid 1 set working up to 1-3 RM
- Close Grip Bench Press: 3 sets of 3-5 reps
- Dumbbell Shoulder Press: 3 sets of 8-12 reps
- Dummbell Triceps Extensions: 3 sets of 8-12 reps
Day 2 - Off:
Day 3 - Legs/Back/Abs:
- Box Squat: 2 sets of 8-10 reps
- Deadlift: 1 set of 6-10 reps
- Crunches: 3 sets of 8-12 reps
Day 4 - Off:
Day 5 - Chest/Shoulders/Back/Biceps:
- Bench Press: 8 sets of 3-5 reps
- Dumbbell Bench Press: 3-5 sets of 5-15 reps
- Military Press: 3-5 sets of 5-10 reps
Day 6 - Legs/Back/Abs:
- Squat Or Deadlift: Pyramid 1 set working up to 1-3 RM
- Stiff Legged Deadlift: 3-5 sets of 5-8 reps
- Decline Crunches: 3 sets of 8-12 reps
Day 7 - Off:
Often add some recovery exercises with bands by feel, stretching after each session.
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.
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:
- 1/2 Cup Oatmeal
- 1 Serving Whey Protein
- 6 Egg Whites
- 1 Tbsp Peanut Butter
- 1/4 Cup Berries
- 500mg Vitamin C
- 1000mg Fish Oils
- 5000mg Leucine
- 1/2 Cup Rice Or 1 Small Sweet Potato
- 8oz Chicken Breast, Lean Fish, or Lean Beef
- 1 Handful Almonds, Walnuts, Or Cashews
- 1000mg Fish Oil
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
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).
What One Tip Would You Give Other Bodybuilders?
Train heavy, eat your proteins, say your prayers.
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?