- Name: Qaiser Akhtar
- E-mail: firstname.lastname@example.org
- Age: 19
- Where: Pakistan
- Height: 5'10" (178cm)
- Weight: 176 Lbs. (80kg)
- Years Bodybuilding :3
- Favorite Bodypart: Lats
- Favorite Exercise: Lat Pulldown
- Favorite Supplements: BSN Nitrix
How Did You Get Started?
I was a very weak guy with just 50kg weight and 10 inch arms. One day one of my best friends (Nimra) took me to the gym. I really felt great improvements in my muscles, especially in my lats. That's how I decided to carry on. Then I decided to compete in my first contest. I did it and got a good place. Then my coach and gym fellows encouraged me to fight more for bigger contests like Mr.Lahore, Mr.Punjan and Mr. Pakistan, so I started preparing myself for competitions.
What Workout Plan Worked Best For You?
I usually follow Yahya Butt's (3x Mr. Asia) routine.
- Barbell curls: 3 sets of 12 reps
- Dumbbell curls: 3 sets of 12 reps
- Preacher curls: 4 sets of 12 reps
- Bench press: 3 sets of 12,10,8 reps
- Incline bench press: 3 sets of 12,10,8 reps
- Incline dumbbell press: 4 sets 12 reps
- Pullovers: 3 sets of 15 reps
- Lat pulldown: 3 sets of 12,10,8 reps
- Close-grip lat pulldown: 3 sets of 15 reps
- Cable rows: 4 sets of 12 reps
- Single leg extension: 3 sets of 25 reps each
- Leg press: 3 sets of 12 reps
- Single leg curls: 3 sets of 15 reps each
- Crunches: 3 sets of 50 reps
What Nutrition Plan Has Worked Best For You?
I eat 5-7 meals daily.
- 300g tuna
- 300g baked potato
- 300g boiled rice
- 300g beef
- 7 eggs
- 1 cup oats
- 3 bananas
- 1 scoop whey protein
What Supplements Have Given You The Greatest Gains?
I do not use many supplements.
Why do you love Bodybuilding?
Because I really feel pumped all the time and I love to be prominent for others. I also love it because it gives me confidence. It really keeps you healthy, stronger and fit all the time. Bodybuilding is a very good game itself and has lot of benefits for the human body. It also helps to keep a positive attitude in life.
What Motivates You To Follow A Healthy Lifestyle?
I think bodybuilding is itself an inspiration and motivation for a healthly lifestyle. Bodybuilding has a sedating effect on my muscles. In fact it's particularly helpful for increasing the health of hard and soft tissues in my body. It promotes the release of toxins and encourages blood circulation in the body. It keeps me stronger and healthier all the time.
What Made You Want To Achieve Your Goals?
I love to compete in bodybuilding contests so I always look to improve all parts of my body. It's the Spirit of Win that makes me want to achieve my goals. I am looking forward to increase my strength in bodybuilding so that I am able to win some big contests in Pakistan. I will do more and more in this regard to be the Champion.
What Are Your Future Bodybuilding Plans?
I want to compete in heavyweight, so for that I will put some serious muscle size on my body. I want to be the No. 1 bodybuilder in my country and to win the Mr. Asia title for my country as my coach Yahya Butt did. I also want to be a natural pro. These are just few of my goals.
- 2007 Mr. Lahore: 5th
- 2008 Mr. Lahore: 4th
- 2009 Mr. Pakistan: 5th
What One Tip Would You Give Other Bodybuilders?
I would like to suggest to not focus on others, just have confidence in yourself to move ahead and just focus on your own routine. Consistency is very important in this game. Don't lose heart after losing a contest. Try to overcome your weak points. Start your training with a new determination every day, stick with it, and don't lose it at any cost. Don't skip meals as it's the most important part of bodybuilding. After winning don't be overconfident, try to do more and more. Don't discourage other competitors, always be positive and have a good attitude with everyone.
Who Are Your Favorite Bodybuilders?
Yahya Butt and Dorian Yates. Yahya Butt is the No.1 bodybuilder of Pakistan. He is a very good man and always encourages everyone. Dorian is also my favorite bodybuilder. He is also a very good person with a positive attitude, and always encourages others.
What Features Do You Use On Bodybuilding.com?
I use all the features of Bodybuilding.com, especially the store, nutrition plans and competition articles. Bodybuilding.com is always on top of the coverage of all the big contests worldwide. It's also the No.1 shipping company of all kinds of supplements. I really love the site over all.