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Over 40 Bodybuilder of the Week: Bhupender Singh Rana

Over 40 Bodybuilder of the Week: Bhupender Singh Rana! - Pics and info and more!

How Did You Get Started?

After marriage I started bodybuilding. In May 1995 with the help of my wife Aruna she really cleaned up my diet and then I started working out twice a day. After a few months I found tremendous changes in my physique then I thought I can take part in a bodybuilding competition. In 1997 I participated in the Haryana State Bodybuilding Championship in India. I won the silver medal in the 85kg category, and after that I got a job as the coach at the Hotel Crowne Plaza Delhi. This was the beginning of my bodybuilding career.

Bhupender Singh Rana.
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Bhupender Singh Rana.

What Workout Plan Worked Best For You?

I am consistently changing my workout like compound sets and supersets. Nowadays I only work each body part once per week. Regarding cardio, when I finish my workout I do cardio for 20 minutes like treadmill, cross trainer or recumbent cycle. I always lift weight to 80% max instead of 100% which keeps me safe from injury.

Day 1: Chest/Hamstrings/Abs

Day 2: Triceps/Glutes/Abs

Day 3: Back/Abs

Day 4: Biceps/Abs

Day 5: Shoulders/Traps

Day 6: Legs/Abs

Day 7: Off

Bhupender Singh Rana.
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Bhupender Singh Rana.

What Nutrition Plan Has Worked Best For You?

Meal 1: 8:00 AM

Meal 2: 11:30 AM

Meal 3: 2:30 PM

Meal 4: 5:00 PM Pre-Workout

Meal 5: 7:30 PM Post-Workout

Meal 6: 10:00 PM

Bhupender Singh Rana.
+ Click To Enlarge.
Bhupender Singh Rana.

What Supplements Have Given You The Greatest Gains?

I have only consistently taken whey protein as a supplement to my diet for the several years. In the Mr. India contest I took Scivation's BCAA and Optimum's casein. I take casein at night because while sleeping our body grows. Casein gives me more aminos like a flood of aminos in my body. I think it helped me retain muscle as I dieted during the competition.

Why do you love Bodybuilding?

Through bodybuilding I got a job and now running a successful gym in India. It helps me retain flexibility and free from diseases and also assist my family financially. Bodybuilding is my bread and butter. My Fitness Gym's motto is 3 'D' Dedication Devotion and Determination. If you follow the 3 'D's then nobody can stop you to become a champion.

What Motivates You To Follow A Healthy Lifestyle?

Feeling and being active more like 30 than 40. Working out keeps my bones strong and healthy and I still use hard workouts, honesty and a positive approach to believe that I am in better shape at the age of 40. Too many people in India are overweight in the age group of 30 to 40. I thank bodybuilding which keeps me fit and away from diseases.

What Made You Want To Achieve Your Goals?

My wife Aruna told me I could achieve this and she also inspired to be a Champion for healthier living. Now numerous people ask me after they see me on the stage and wonder about my age. I am lucky to have a beautiful and loving wife, two great sons and a cute daughter.

What Are Your Future Bodybuilding Plans?

First to qualify for 202 Mr. Olympia and second to organize a Natural Bodybuilding competition in India.

Bhupender Singh Rana.
+ Click To Enlarge.
Bhupender Singh Rana.

What One Tip Would You Give Other Bodybuilders?

Keep away from steroids; bodybuilding is a healthy game so find that one person to help you who believes natural bodybuilding.

Who Are Your Favorite Bodybuilders?

Dorian Yates Mr. Olympia 1992-97. I admire the high intensity of Dorian Yates. He is the Legend of bodybuilding.

What Features Do You Use On

I always use the SuperSite for all the great articles.