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Amateur Fitness Competitor of the Week: Mercedes Khani

Amateur Fitness Competitor of the Week: Mercedes Khani! - Pics and info and more!

How Did You Get Started?

I started lifting weights on January 2004. I never really was out of shape, but I was curious. "How will my physique be if I trained to be as perfect as I could possibly be? How would I look?"

These questions intrigued me, and as I always tend to improve myself on different levels, I decided to try to improve myself on this level and answer these questions for myself. As I started working out, I also started to develop a passion for the sport and I wanted to learn more.

Therefore, I got into it more and more. I also started appreciating fitness and figure athletes and bodybuilders, including female bodybuilders. I think certain athletes are absolutely beautiful, and they certainly inspire me to take the best out of myself.

What Workout Plan Worked Best For You?

Everyone has a different life. One studies, the other works, and the other has all the spare time he or she could wish for. Nevertheless, most of us have busy schedules. In my busy schedule, I found that this workout schedule works best for me:

Monday: Chest and biceps
Tuesday: Abs and calves
Wednesday: Back and triceps
Thursday: Legs and calves
Friday: Shoulders and abs
Saturday: Training off
Sunday: Training off

Off-season I also do 3-5 cardio sessions a week. On-season I do 6 cardio sessions, or sometimes every day.

What Nutrition Plan Has Worked Best For You?

I always watch my carbs and sugar intake, with bad fats being banned from my diet. I eat high protein, moderate carb, medium fat meals, off-season I eat a little more carbs. The carbs that I eat are good carbs (with fiber), like oatmeal, vegetables and rice. My protein comes from lean meats, egg whites, fat-free cottage cheese and protein shakes.

Once a week, usually on Sundays, is my day off. These days (when no competition is in the near future) I indulge in pizza, chocolate and ice-cream!

What Supplements Have Given You The Greatest Gains?

Whey Protein, L-Glutamine BCAA's.

Why do you love Bodybuilding?

I love fitness because it shows that you can have complete and total control over your body, mind and health. You have to be very disciplined and strong-minded to be a successful fitness athlete (or bodybuilder).

I appreciate that and I admire that with other athletes. I also love to have a fit and healthy lifestyle and I love all the great things that come with it, such as fitness photo shoots, competitions, the great feedback from others etc. You can see my fitness photos and more on my website

What Are Your Future Bodybuilding Plans?

I just competed in my first fitness competition and won 1st place right away. A few weeks later I competed in the Dutch Championships and won 2nd place, and got invited to the IFBB European Championships.

My goals are to be the best I can possibly be and to see how far it gets me. My future goals are to compete in professional international competitions as a figure athlete (or maybe in the future as a lightweight bodybuilder) and of course, to win.

Contest History:

  • 2nd place IFBB Dutch Championships (national)
  • Invited to the IFBB European Championships

What One Tip Would You Give Other Bodybuilders?

If you are just getting started, get someone to guide you! You really need guidance and advise about training and nutrition to do it right. You could do it on your own, yes, but it will take time of trial and errors until you learn what a coach/personal trainer could teach you in advance.

I am very lucky to have great coaches/mentors to guide me and support me and teach me what I need to know, the creator of champions coach Rinus van der Zeijden and Ms. Olympia 2001-2003 Juliette Bergmann. Other than that, take a deep look into yourself, what is it that you really want? Find out what this is, determine your goal and then, go for it!

Who Are Your Favorite Bodybuilders?

My favorite fitness competitor is Timea Majorova. Not only is she the most famous fitness athlete and a beautiful woman with a gorgeous body, she is also a real sweetheart.

My favorite Female bodybuilder is Ms Olympia 2001-2003 Juliette Bergmann, also from Holland. I think she is the most beautiful bodybuilder with a flawless, well-proportioned body and I am blessed to receive her advise and guidance and to learn from her.