- Name: Hardeep Gill
- E-mail: firstname.lastname@example.org
- Age: 28
- Where: Delta, British Columbia
- Height: 6'3"
- Weight: 192 Lbs
- Years Bodybuilding :6
- Favorite Bodypart: Chest
- Favorite Exercise: Dumbbell Flyes
- Favorite Supplements: Whey Protein, L-glutamine
How Did You Get Started?
I was always skinny growing up and teased for being shy, tall and lanky and got sick of it. In the summer of 2004, my life changed soon after, and I fell in love with the sport of bodybuilding. I am a huge fan of Arnold Schwarzenegger and Sylvester Stallone especially from the late 70's and 80's. Being of Indian descent, I am a huge fan of Bollywood movies and many modern day actors the likes of Hrithik Roshan and Salman Khan have also inspired me to work out.
What Workout Plan Worked Best For You?
Cardio on off days. Anaerobic interval training. Sprints. 15 to 30 second sprints followed by 1:30 minutes of walking or light jogging repeated over and over again. 8-10 times. If you cannot complete it 8 -10 times or for 12-15 minutes, start at 4-5 times or for 6-7 minutes and work your way up as the weeks pass.
All workouts start with 5 -10 minutes warm up of light jogging or fast walking.
Day 1: Chest
- Incline Bench Press: 3 sets of 8-12 reps
- Flat Bench Dumbbell Press: 3 sets of 8-12 reps
- Flat Dumbbell Flyes: 3 sets of 8-12 reps
- Elevated Pushups: 3 sets to failure
Day 2: Back
- Lat Pulldown: 3 sets of 8-12 reps
- Bent Over Barbell Row: 3 sets of 8-12 reps
- Deadlifts: 3 sets of 8-12 reps
- Seated Cable Row: 3 sets of 8-12 reps
Day 3: Off
Day 4: Shoulders
- Arnold Press: 3 sets of 8-12 reps
- Front Raises: 3 sets of 8-12 reps
- Standing Lateral Raises: 3 sets of 8-12 reps
- Bent Over Lateral Raises: 3 sets of 8-12 reps
Day 5: Biceps/Triceps
- Standing Barbells Curls: 3 sets of 8-12 reps
- Seated Alternated Dumbbell Curls: 3 sets of 8-12 reps
- Incline Dumbbell Curls: 3 sets of 8-12 reps
- Bench Dips Weighted: 3 sets of 8-12 reps
- Triceps Rope Pushdown: 3 sets of 8-12 reps
- Skull Crushers: 3 sets of 8-12 reps
Day 6: Off
Day 7: Legs
- Leg Presses: 3 sets of 8-12 reps
- Dumbbell Lunges: 3 sets of 8-12 reps
- Deadlift: 3 sets of 8-12 reps
- Leg Extensions: 3 sets of 8-12 reps
- Leg Curls: 3 sets of 8-12 reps
- Standing Calf Raises: 3 sets of 8-12 reps
What Nutrition Plan Has Worked Best For You?
Everybody is different so if you aren't gaining weight you need to increase your calories. While some people might be able to gain muscle on 3,000 calories, you may need to eat 4,000 or even 5,000 calories a day in order to grow. It is important to monitor your weight and body fat% so you can tell whether or not you need to increase your caloric intake. Write stuff down!
I drank a lot of water, 4 liters to be exact. Water is essential for many reasons. Your body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs.
Here is my example: ( non training day) My caloric intake on training days will be closer to the 3500-4000 caloric intake as I need to replenish that day.
Every 2.5 to 3 hours (as you can see an average meal is roughly 500 calories.)
Total: 3098 calories, 244 grams protein, 336 grams carbs, 109 grams fat.
What Supplements Have Given You The Greatest Gains?
I take 15 grams glutamine throughout the day if I was training. I took 5 grams before training (1 hour), 5 grams right after and 5 grams before bed. Try not to take too much salt with the glutamine. Mixing with water is fine. Glutamine store can be significantly depleted after intense exercise as much as 50% in some cases.
I always take a multi-vitamin without iron, because grown men do not need additional iron.
Why do you love Bodybuilding?
It is my passion. The joy and greatness I feel from a mind blowing pump is priceless. I am a fitness/lifestyle/bodybuilder enthusiast who sets personal goals for himself. I don't train to get girls, I don't want guys to envy me or be jealous of me. I train to relieve stress, because it's fun, my favorite hobby and I plain out enjoy it. Eat clean, train clean, be happy and enjoy life. Gaining 26 pounds of muscle in 12 weeks was the best feeling of my life and nobody can take that away from me.
What Motivates You To Follow A Healthy Lifestyle?
It's easy staying motivated about something I have learned to love. I will always be a bodybuilding and fitness enthusiast. I love being a success story and nobody can take that away from me. I want to inspire others to reach their fitness goals through my story. God bless, train hard, and eat healthy. Remember, combining a healthy body with a healthy mind will enable your life to shine
What Made You Want To Achieve Your Goals?
It was all for me. I was tall, shy, and awkward growing up with no confidence. Growing muscle physically was great and enabled me to grow as a person. It is my passion. The joy and greatness I feel from a mind blowing pump is priceless. I got certified as a personal trainer a few years ago to educate myself and now I want to help others who were just like me to grow as people inside and out. You are stronger than you think. Stay positive and results will come. I am a living example.
What Are Your Future Bodybuilding Plans?
My goal is simple. To educate, inspire, teach, and motivate others. Just make a commitment and put your mind to it and great things will happen. I cannot help but feel at times that I am blessed, but I had to work extremely hard to get to where I am physically and mentally. My journey has allowed me to venture into modeling and acting and am currently working on a major project which begins filming in late 2010. I am also working on my website which would allow people to see my transformation.
What One Tip Would You Give Other Bodybuilders?
I was a shy skinny kid who gained 26 pounds in 12 weeks and wrote a book, did modeling and now acting. Impossible is nothing, so reach for the stars. Eat clean, train clean, be happy and enjoy life. Success will follow if you work hard. Have you ever heard of someone putting a 110% effort level into something and not getting anything out of it? Very unlikely. I think it is much more important for a person to grow mentally first in order for them to grow than physically because let me tell you that your biggest enemy can be yourself when it comes to training and diet, so stay strong and never give up on your goals
Who Are Your Favorite Bodybuilders?
Arnold Schwarzenegger was and is my all time favorite.
What Features Do You Use On Bodybuilding.com?
I have my own BodySpace account which allows me to interact with people all over the world who were in my shoes. I love giving advice to people with the same goals. I am really into my blogs, but the Forums section is pretty neat also.
I am also into the Amateur of the Week.