Get-big diet

Posted in Nutrition & Diet on September 7, 2013 by takeupsculpting

People often seek a diet plan to build muscle, but hesitate to cook and consume quality foods.

Please understand that you cannot build lean muscle without consuming extra calories, especially from top class protein and complex carbohydrate.
Professional bodybuilders spend lot of money on hi-tech supplements and quality foods. However, in our country , competitors work too hard to earn and spend money from their own pockets. Not many have sponsors like a few elite champions.
So, what we need is a good strategy. We should plan and do only the right things so that whatever we do helps us move closer to our goals and avoid waste of time, energy and precious money.

Mr. India Arasu - Picture courtesy

Mr. India Arasu – Picture courtesy

All about quality
Protein, carbohydrate and fat are needed in certain quantity in every meal for a person to build quality muscle.
A person who consumes extra calories from lean protein sources such as grilled chicken breast, egg whites and tuna stands a better chance of gaining maximum lean muscle than a person who simply adds several hundreds of calories from all kinds of high-calorie foods.
In general, an increase of 10 to 15 per cent in calories consumed might start the growth process. Hard-gainers can increase calories by even 20 per cent. Those who are able to add muscle to their frame easily can bump up their calories by 15 per cent.
Trainees who tend to get a smooth look easily (endomorphic nature) should experiment and find out exactly how many extra calories their body needs for growing.
There are many competitors whose body needs nothing more than 500 calories higher than daily expenditure. And that increase too would be from lean sources of protein.
However, this does not mean that a person should not add carbohydrate foods such as yams, potatoes, grains, whole wheat products or oats. Every individual is different. So, the best approach would be to slowly add things and see how the body responds.
Meal frequency
Eat at least 5 to 6 small meals a day. You will need at least 1 gram of protein for every pound of your body weight ( 2.2 gm of protein for every kg of body weight).
This means that a person who weighs 180 lb needs at least 180 gm of protein every day to build muscle.
A smart trainee who eats six small meals containing 30 gm protein each wins the battle hands down!
Metabolism, utilisation
By eating frequent meals, we increase our metabolism and stand minimum chance of adding body fat.
Smaller and more frequent meals increase absorption rate into the blood stream.
Such frequent meals that provide enough protein maintain nitrogen balance, which is very vital for gaining muscle. This ensures that the body is in an anabolic environment.
Large and less frequent meals lead to blood insulin level spike. Food is transported immediately and the amino acid levels in the blood plummets. This puts a brake on growth process.

Simple rules
While planning a meal, ensure that it contains lean protein source of the size of your palm. Carb source should be of the size of fist.
Fats are hidden in our food sources. So, be on guard.
Adding a tablespoon of olive oil or fish oil for cooking protein will take care of dietary fat requirement.
You may add a piece of any seasonal fruit to a meal or two for extra vitamins. Green, fibrous vegetables should form large part of your meal.

Here is a sample diet chart
Meal 1: A cup of boiled oats, an apple, 6 egg whites, 2 yolks
-Nutrients: 1 cup oats (78 gm) – 13 gm pro, 6 gm fat, 51gm carb
1 apple (110 gm) – 15 gm carb
6 egg whites + 2 yolks – 26 gm pro, 10 gm fat
Total: 39 gm protein, 66 gm carbohydrate, 16 gm fat, 564 calories

Meal 2: A handful of peanuts or almonds, lemon juice without sugar
Total: Nuts (75 gm) – 16 gm pro, 14 gm carb, 36 gm fat, 444 cals


Meal 3: A small cup of brown rice, 250 gm of fish or chicken breast, vegetable salad
Nutrients: Rice (100 gm) – 6 gm pro, 75 gm carb,
Fish or chicken (250 gm) – 50 gm pro, 5 gm fat
Total: 56 gm pro, 75 gm carb, 5 gm fat, 569 cals

Meal 4 (post-workout): Whey protein shake, 1 glasses of milk
Nutrients: Protein shake – 24 gm pro, 2 gm carb
1 glasses of milk (250ml) – 8 gm pro, 12 gm carb, 5 gm fat
Total: 30 gm pro, 14 gm carb, 5 gm fat, 221 cals
- ———————————————————-

Meal 5: 250 gm of fish or chicken breast, a boiled potato, spinach
Nutrients: Fish or chicken (250 gm) – 50 gm pro, 5 gm fat
100 gm potato- 24 gm carb, 2 gm pro
Total: 52 gm pro, 24 gm carb, 5 gm fat, 349 cals

Meal 6: 50 gm of cottage cheese or peanut butter, vegetables
Nutrients: Cottage cheese (50 gm) – 6 gm pro, 3 gm carb, 4 gm fat, cals
Peanut butter (50 gm) – 12 gm pro, 11 gm carb, 24 gm fat
Total: 18 gm pro, 14 gm carb, 28 gm fat, 380 cals

Note: This plan has been laid out for a person weighting 180 lb, who has moderate metabolism and trains 4 days a week.
Drink plenty of water.
- C. Lakshmi Kumar



Mr. India 2013

Posted in Contests on June 8, 2013 by takeupsculpting

Taking bodybuilding contests to a new height – this was the mission accomplished by TABBA General Secretary M. Arasu and his dedicated team, in Chennai on May 8 and 9.

The prestigious ‘Senior Mr. India’ was being brought back to Chennai after 2005, and it wasn’t just another contest to be taken lightly. Having witnessed the event and being part of the team behind organising it, we could clearly understand that Arasu and CEO of Ateliers Fitness Sushila Maran had sacrificed so much and lost sleep for several weeks to make the contest a grand success. Kudos to them.

On a very hot summer day, Chennaiites watched the country’s best-built men flex their mighty muscles in a cool auditorium, Kamarajar Arangam, along with colorful entertainment.
Hot Shoe Company needs a special mention for giving a stupendous performance and entertaining the audience. Joint Commissioner of Police Arun, film stars Prashant, Bharath, Riaz Khan and Varalakshmi Sarathkumar were special guests.

Our team members felt great being a part of this wonderful event. It was like taking part in a 3-day wedding ceremony. The weigh-in was conducted on May 7, per-judging on May 8, and the grand finale on May 9.

I was more excited sitting as a national judge next to veterans such as Shri. Sanjay More, Shri Giri, Shri Benny Francis, and so many others and judging not one but three categories! I thank all officials and veterans of Indian Body Building and Fitness Federation and Tamil Nadu Amateur Body Building Association for encouraging me.

55 kg class
The winner of the very first category, Sunil Sakpal of Maharashtra, was thick, full and in top shape. He was a clear winner though medalists Sonu and Roshan Tatkare gave it everything to win top honours. P. Perumal of Tamil Nadu looked good and finished fifth.

60 kg class
Jai Singh, who represented Maharashtra, won gold in this category, while Karan Jeet Singh and Aju Gosh bagged silver and bronze. Jai used to compete in 55 kg category and has won the nationals several times. Though he was full and beautifully shaped, he was not as ripped or dry as on earlier occasions. However, his structure, muscle shape and beauty helped him win. Karan is a very promising body builder and placed second in the Mr. Asia contest held 3 weeks after this show.

65 kg category
Kothandaraman (Vinoth) of Tamil Nadu was the hero in this class. There was doubts during prejudging whether he would win gold or just walk away with a medal. However, there was no room for any doubt at the finals when the young champ flexed on the stage – fuller, harder, ripped and in crazy condition.
Kudos to Hari Ram and Ashok Kumar for giving Vinoth a great fight. Vinoth also finished 4th in the Mr.Asia held a few weeks after this contest.


70 kg class
It was ‘apples vs oranges’ in this weight category. Beautifully-built Ravi Kumar and incredibly-cut Vijay More fought for the title! More pushed Kumar really hard and some of us felt that the fighter from Maharashtra might take the title. Finally, Kumar’s structure and round muscle bellies helped him triumph.
Ambar Sharma, who finished third, had a perfect package of size and shape. He was in top condition and looked stunning. This great champion from Uttarkhand is sure to win gold pretty soon.


75 kg category
There was no doubt on who would win the 75 kg category. Ashish Sakharkar was big, full and in good shape. The surprise package, however, came in the form of Abdul Ashraf from Tamil Nadu. Though Sakharkar was a clear winner, Ashraf pushed him to a great extent and bagged silver!
Manjeet Singh and Sachin Patil looked incredible and were not ready to give up the runner-up spot to Ashraf without a fight.

Two of our good friends, K. Arunachalam and Mohammed Abdullah, clashed in this category. The veterans had to settle for fifth and sixth places respectively.

80 kg class
The moment competitors of this class were led to the stage, everyone knew that Maharashtra’s Suhas Khamkar was ahead of the pack. Now synonymous with the word ‘Mr. India,’ Khamkar was big, muscular, hard and ripped. Randhir of CRPF and Pranay Londhe of Maharashtra who finished second and third respectively presented a fantastic package as well.


            85 kg category
Barun Yum Nam was a clear winner here. Tijendher Singh of Uttarakhand, who won silver, was a tough competitor. But, the former’s size, muscularity and conditioning got him the top place. Amit Choudry was off his usual form and, hence, finished third. G. Kumar of Tamil Nadu took fourth. We wish him all luck to win the next nationals.

90 kg class
Momotambo of CRPF won gold in the 90 kg category. He looked the best in the line-up and made the judges’ job easy.
All others who flexed their muscles in this class were separated by just a few points.
We were thrilled to see our very own Murali Vijayakumar taking on the big names in this class. Biglee was at his best – period. Though we were confident that he would crack into the Top Five, he narrowly missed it and finished sixth. Nevertheless, his performance was class and Biglee is sure to win the big prize soon.

100 kg category
I was reminded of 2003 Mr. Olympia when this weight category started. The audience’s reaction on seeing Ronnie Coleman at the Big O was “Jesus Christ!”
That was precisely the reaction of the Chennai fans too when Amit Chetri walked on to the stage. His huge size and perfect proportion drew the attention of one and all. Amit won his category hands down and made it clear that he had potential to go places. The day he wins a pro card and makes our country proud isn’t far away.

100+ category

Vinay Kumar was the champion in this class. He was, as usual, the clear winner. Our friend Jayaprakash, who won the Nationals in 2009, made a comeback and finished third.

Champion of Champions
There was a tough fight for the overall championship. As expected, Suhas and Amit clashed for the title, ‘Champion of Champions’. It looked like there was a tie between both and a comparison round was called to make things clearer.
When all the compulsory poses were called, Amit looked big, proportional and ripped. However Suhas’s muscularity, hardness and conditioning made him look like he was cut out of rock. Suhas’s hardness and muscularity leaped out screaming for attention. That gave him an upper hand.
He was awarded with a Royal Enfield bullet.

The best poser award went to Barun Yum Nam for his most entertaining posing routine.

Miss Fitness
8th Miss Fitness was also organised along with this muscle extravaganza. Almost 20 fitness models competed in two categories.
It was an all together different experience for me to judge a fitness event.
The girls exhibited their gymnastic skills along with posing routines displaying their muscle tone, flexibility and control.
The event received a lot of applause from the Chennai crowd.

Hats off Arasu
When it was time to leave the hall, a sense of pride filled our minds for being part of a great association and a mega event.
It might sound like hyperbole, but Arasu has undoubtedly earned an unshakeable place for himself in the history of Indian body building.
- P. Srimathy
Here is the list of competitors who finished in top places in all categories:
55 kg
1. Sunil Sakpal                          Maharashtra
2. Sonu                                        Delhi
3. Roshan Tatkare                  Maharashtra
4. Bharat A Jadhav                 Maharashtra
5. P. Perumal                             Tamil Nadu

60 kg
1. Jai Singh                                 Maharashtra
2. Karan Jeet Singh                Punjab
3. Aju Gosh                                West Bengal
4. Sanjeev Kumar                    CRPF

65 kg
1. M. Kothandaraman            Tamil Nadu
2. Hari Ram                            CRPF
3. Ashok Kumar                      Punjab
4. Imran                                  Maharashtra
5. Sanjay Shrivas                   Vidarbha

70 kg
1. Ravi Kumar                        Punjab
2. Vijay More                          Maharashtra
3. Ambar Sharma                   Uttarkhand
4. Sachin A Patil                    Maharashtra
5. K. Arunachalam                 Tamil Nadu

75 kg
1. Ashish N. Sakharkar           Maharashtra
2. Abdul Ashraf                       Tamil Nadu
3. Manjeet Shokeen                Delhi
4. Sachin Y Patil                      Maharashtra
5. Jay A Dabhade                    Maharashtra

80 kg
1. Suhas Khamkar                   Maharashtra
2. N.G. Randhir                       CRPF
3. Pranay N. Londhe               Maharashtra
4. Pawan Kumar                      Delhi
5. T. Sivasankar                      Karnataka

85 kg
1. Barun Yum Nam                 CRPF
2. Tijender Singh                    Uttarkhand
3. Amit Chowdry                      Uttar Pradesh
4. G. Kumar                            Tamil Nadu
5. Mahesh Rao                       Maharashtra

90 kg
1. A. Momotomba                   CRPF
2. Praveen Kumar                  Uttar Pradesh
3. Varun Juneja                      Delhi
4. Kiran Dabhi                        Gujarat
5. Avinash Ingale                    Maharashtra

100 kg
1. Amit Chettri                         Uttarkhand
2. K.H. Pritam                          CRPF
3. Jagdish Kumar                    Punjab
4. Rohit Bohra                        Haryana
5. Avinash Waghule               Vidarbha

Above 100 kg
1. Vinay Kumar                       Delhi
2. Narinder Singh                    Punjab
3. M. Jayaprakash                  Tamil Nadu
4. Charan Mohan                    Punjab
5. Rajnikant Parmar                Gujarat

Miss Fitness India 2013

Under 163 cm
1. Diprina Bhattacharjee          West Bengal
2. Savitri Das                            Uttar Pradesh
3. Durga P. Jadav                     Maharashtra
4. Sulochana Das                     West Bengal
5. Nabanita Basu                      West Bengal

Above 163 cm
1. Shreyashi Das Chowdry        West Bengal
2. Kamalika Mukherjee              West Bengal
3. Vidya Shtras                          Maharashtra
4. Shenshue Shalrita                 Manipur
5. Subhra Mondal                      West Bengal

Mr. India 2013

Posted in Contests on March 26, 2013 by takeupsculpting
Sangram and Murali Kumar fighting it out.

Sangram and Murali Kumar fighting it out.

Incredible Murali Kumar of Navy won the prestigious overall ‘Mr. India’ title at the sixth RMCO National Senior Bodybuilding Championship held at Bolghatty Palace in Kochi on March 24.

Going by his last appearance at a recent show in Maharashtra, Murali had made it clear that he would be the man to stop World Champions Sangram Chougule and Bobby Singh from winning the ‘Champion of Champions’ title at this event.

According to friends who attended the contest, this was one of the toughest ever nationals held as over 400 contestants rocked the show! There were as many as 40 competitors flexing their mighty muscles in several weight classes at the prejudging on Saturday, giving the judges a very tough time to select the top five for the finals scheduled for Sunday.

The finals show was interrupted by heavy rain, but was completed in a successful manner.

Here is how the competitors finished in some of the weight classes.

(This is from the information I gathered from various sources and hence, results of some classes might be missing).

55 kg: 1. Rahul Salunkhe (Railway) 2. R.K. Suraj (Kerala), 3. K. Arif (Kerala)

60 kg: 1. Anoop Raju (Railway), 2. M. Sasikumar (TN), 3. M.K. Ragesh (Kerala)

70kg: 1. Neeraj Kumar (Delhi), 2. Anas Husain (Railway), 3. M.B. Satish Kumar (TN)

75kg: 1. Vipin Peter (Navy), 2. Sagar Katurde (Maharashtra), 3. D. Vignesh (TN)

80kg: 1. A. Bobby Singh (Railway), 2. S.R. Rajesh (Kerala), 3. Sachin Dongre (Maharashtra)

85kg: 1. Rahul Bisht (Railway), 2. Vijay Bahdur (U.P.), 3. E.G. Baiju (Navy)

90kg: Sangram Chougule (Maharashtra), 2. Ankur Sharma (Gujarat), 3. Kiran Patel (Railway)

100kg: 1. R. Murali Kumar (Navy), 2. Rensu Chandran (Maharashtra), 3. Pritam Chougule

+100kg: 1. Javed Ali Khan (Railway),  2. Deepak Tripathi (Maharashtra), 3. S.P. Hari Prasad (Navy)

Best poser: A. Bobby Singh

Most improved bodybuilder: Rahul Bisht

Team championship: 1. Indian Railways, 2. Maharashtra, 3. Navy

Photo courtesy: Facebook

- C. Lakshmi Kumar

Senior Mr. Tamil Nadu 2013

Posted in Contests on March 15, 2013 by takeupsculpting
Fight for the crow

Fight for the crown

It’s a great feeling to watch a contest where iron warriors clash for glory. Beyond cash prizes, gifts and cans of food supplements, it’s the satisfaction of winning a title which makes bodybuilders spend endless hours in the gym and stay on regimented diets for months.
And when an organiser tries to give attractive gifts to winners and put together a grand show, the effort needs to be appreciated and encouraged.
I should congratulate D. Prakash (or ‘Gold’ Prakash as he is known) for successfully conducting Senior Mr. Tamil Nadu 2013 contest under the aegis of Tamil Nadu Amateur Body Building Association affiliated to the Indian Body Building and Fitness Federation, on March 3 at Kancheepuram.
The moment Prakash announced that the overall winner would drive home a TATA Nano, the event was the talk of the town. I was thrilled to watch a great show once again and am happy to share my opinion on some of the best athletes who rocked certain weight categories.
Save for a few champions who were National material and won medals in some weight classes, the rest came pretty close to each other finishing in fourth, fifth and sixth places.
In 55 kg class, Ramamurthy, who won the title, was a clear winner from the word ‘go.’ He had a nice structure, decent size for his height, good muscle shape and conditioning.
The comeback

Baskar of ICF

Baskar of ICF

In the 60 kg class was ICF’s Baskar. This former National champion, known for his thick, dense muscle, recently made a comeback at the All-India Railway Championship held in Madurai and placed third. Baskar, at that event, was not at his best and needed some more weeks of dieting to dial-in and reach top form. Here, he was much more ripped and better conditioned. Though he was still not at his absolute best, he was way ahead of the rest. The moment he walked on the stage, his muscle shape, roundness and fullness shocked me. I just couldn’t take my eyes off Baskar – such was his magnificence! The competitor who placed third in this class was a young man, Raja from Nagercoil. Trained by my friend G.M. Chandru of GM Fitness, he looked very promising and has the potential to do well in future shows.
Bantamweight shock

Kothandaraman (Vinod)

Kothandaraman (Vinod)

The outcome in the 65 kg category gave me excitement and shock – excitement over the appearance of the first two finishers; shock over the injustice done to a particular competitor.
The first place finisher M. Kothandaraman of ICF (Vinod to friends) was class apart. His muscles were hard, ripped, dry and full. Haribabu of ICF (Senior Mr. India winner in 2011), who placed second at this event, usually competes in 60 kg class. However, I heard the little freak had put on so much muscle that he couldn’t bring down his weight and had to enter this class! Haribabu was looking excellent but Vinod was ahead of him.
The competition was intense as this class had former Junior Mr. India medalist Harikrishnan making a comeback after a few years, Mr. South India medalist Sriram and Junior Mr. India bronze medalist Haridas! A surprise entrant was Kalaichelvan of Tiruchi, now representing Chennai. The Tiruchi native was back on the stage after 3 years, but all set to grab third place. I was shocked when he was put in sixth place and out of the finals! In the evening show, Haridas, who was also back competing after a couple of years, looked full and much more dry. He finished third. Sriram ended up in fourth place and Harikrishnan fifth. Both these athletes, I’m sure, will amp up their training and diet and look fabulous in the coming shows.
Hero of the show

Jayaprakash (JP)

Jayaprakash (JP)

Jayaprakash (JP) of ICF dominated the 70 kg category. The three-time Senior Mr. India winner was big, thick, full and dry. His waist was tiny and taper amazing! The class line-up for the title was like watching a superstar and other stars competing – such was JP’s dominance. His evening posing showcased his confidence and flexibility.
Best entertainer
The 75 kg class winner K. Arunachalam of Chennai was awesome. His shoulders were wide, separated and full; his thighs were deep and muscular; his arms were full; back was etched! There was no way this incredible man aged over 40 was going to take anything less than first. M. Kandan, who placed second, was huge and full, but not dry. Conditioning cost him the title, according to the audience. The third place finisher was my friend Saravanan from Chennai. The handsome man was in his best form – at least the best I had seen in the recent times. His was a beautiful physique, but lacked the freakish look of the first two place finishers.
Arunachalam’s posing at the evening show was amazing and I would say he was a real crowd pleaser. His posing routine entertained the audience who were otherwise kind of bored seeing just muscle, muscle and more muscle.


Two great champions fought for the title in the 80 kg class. Antony Kumar of Chennai and Rajesh Kannan of Thoothukudi, both State title winners, entered this weight category. Kumar was huge, ripped, full and dry. This was the best version of Kumar I had seen. Rajesh Kannan had improved his thighs and was looking beautiful. However, Kumar’s muscle density, vascularity and hardness pushed Rajesh to second place. Had the young man entered the 85 kg class, he would have easily won gold.

The ageless - Arunachalam

The ageless – Arunachalam

Monster mode
Murali Vijaykumar of Chennai was at his biggest ever in this contest. Entering the 90 kg class, he looked wider than before with round deltoids, bigger and deeper quads and more muscular back. His biceps were bigger and had a deep split. His conditioning was pretty good and stage presence dominating. Biglee Murali was a clear winner and is now set for a rocking performance in the Nationals.
The hurrah!
The evening show was what everybody was waiting for and the outcome was on the expected lines.
The clash for the overall title narrowed down to ‘Vinod,’ JP and Kumar. For a while I though that ‘Vinod,’ who was looking drier, harder and fuller than in the morning, might upset JP’s dream of driving home the Nano! However, the senior’s muscle maturity, density, taper and fullness helped him win the overall.
Jayaprakash is now focused on getting a fourth victory at the Senior Nationals scheduled in May.

Kumar who finished second in the overall fight was given a TVS Scooty. Vinod who finished third was given a fridge. Baskar and Arunachalam were given a washing machine each.
- C. Lakshmi Kumar

Eating for good health

Posted in Nutrition & Diet on March 13, 2013 by takeupsculpting

Everything has become instant in today’s fast-paced life. Fast food, instant ready mixes, instant batters and so on. Though on one hand awareness of fitness and exercising has been constantly on the rise, on the other consumption of instant food has been increasing. Time being a big constraint, families becoming nuclear, both husband and wife working, there’s hardly any time for cooking, leave alone cooking only healthy foods. So people are forced to opt for instant foods compromising on essential nutrients.
It’s nice to note that the common man has started to read the label of food products he buys.

The main things people look for are fat and carbohydrate content. They are also becoming more conscious about what they eat. But, this is not sufficient. Quality protein plays a major role in our daily diet which is the most neglected macronutrient, especially by strict vegetarians. However, any nutrient-rich food or drink should also be had only in moderation. Excess consumption might cause unpleasant side-effects.
Here is a sample diet which is healthy, doesn’t overload your system and also saves time spent on cooking.
Breakfast – 6 tsp oats + 1 glass milk + few strawberries or guava + few walnuts
Mid-day snack – 2 to 3 whole wheat biscuits + 1 cup green tea
Lunch – 1 small cup brown rice + Vegetables + green peas or soya
Evening snack – 1 cup of mixed fruits or 1 cup of sprouts +1/2 serving protein drink (approximately 12 gm protein)
Dinner – Roti + vegetable salad + paneer
Drink plenty of water every day.
Points to remember
Veggies such as broccoli, celery, spinach can be consumed every day.
Fruits such as banana, mango and jack fruit should be had only in moderation.
Pop-corn prepared with very little oil can also be had as a snack.
Products made with ragi, semiya and wheat can be added to the diet here and there.
Non-vegetarians can add a couple of egg whites to breakfast; grilled chicken breast to lunch or tuna to dinner.
No cookie cutter stuff
The outline for this eating plan has been drawn keeping in mind that the trainee takes part in some kind of moderate activity throughout the week like weight training for a couple of days and cardiovascular training for a couple of days.
Talk to your trainer and nutritionist and make a plan which would suit your body and needs. Use this plan as a guide. Remember, there is no one-size-fits-all plan.
- P. Srimathy


Suhas, Heera win silver at Amateur Mr. Olympia 2012

Posted in Contests on December 1, 2012 by takeupsculpting

This year has been memorable to all bodybuilding fans in India because some of our champions have done extremely well in prestigious international events.
My good friend Suhas Khamkar and Heera Lal have won second place in Amateur Mr. Olympia contest held on November 29-30 in Kuwait.
Khamkar earlier won bronze medal in the world championship conducted by the International Federation of Body Builders (IFBB), at Ecuador.

Sangram rocks Mr. South Asia 2012
Another great friend of mine, Sangram Chougule, bagged ‘Mr. South Asia’ overall title at the Ninth South Asian Bodybuilding Championship held in November at Ludhiana, Punjab. It was held under the aegis of Asian Bodybuilding and Physique Sports Federation (ABBF).

Participating countries included India, Pakistan, Sri Lanka, Bangladesh, Maldives and Nepal. India was represented by a 16-member team and bagged the Team Championship honour!!!

HIV positive Manipuri champion, Khundrakpam Pradipkumar, won the title in 65 kg weight category. Pradipkumar reportedly placed 8th in the world championship last year.

I wish all the champions the very best of luck in their forthcoming contests.

Here is a list of champions along with their placing at the South Asian Championship.
55 kg      1st place      C. Kalaivanan
60 kg     2nd place     Vivek Panwar
60 kg     4th place     Swapnil Narwadkar
65 kg      1st place      Khundrakpam Pradipkumar
65 kg     5th place      S. Jeya Kumar
70 kg     1st place      Raju Khan
70 kg     3rd place    Damayant Singh
75 kg     2nd place    Ramesh Kumar
75 kg     3rd place     Govind Jha
80 kg     1st place     Arambam Boby Singh
80 kg     3rd place    Abdul Salim Ansari
85 kg      1st place     Tanveer Akram
85 kg     4th place    Vijay Bahadur
90 kg     1st place     Sangarm Chougule
90 kg     3rd place    Virender Singh
+90 kg  1st place     Mukesh Singh
+90 kg  3rd place    Vikram

_ C. Lakshmi Kumar

Photo courtesy: Facebook

Sangram photo and news courtesy:

MEET – Sachin Yadav

Posted in Champions on November 23, 2012 by takeupsculpting

There are some competitors who shock the audience by their freakish look. And then there are some who look like a piece of art, chiseled and polished by the best of sculptors. When handsome facial looks accompanies such a physique, the final product is a sight to behold. My good friend Sachin Yadav from Uttar Pradesh is among such champions who have a great physique and handsome looks. As I interacted more with him, I felt like I should do a story on him for my blog. Read along and see what this young man has to say about his journey as a competitor.

Triumphant at Mr. Uttar Pradesh championship.

Lakshmi Kumar: You have a very nice physique Sachin. I’m really curious to hear your story. Let’s begin with the usual questions. Tell me about your parents, family back ground and all those things.

Sachin Yadav: Thanks for the interview ‘bhai,’ I was born on December 6, 1987, in Meerut, Uttar Pradesh. My father’s name is Kiranpal Yadav. He is a property dealer. My mother’s name is Urmila Yadav and she is a housewife. I have four sisters – two elder sisters and two younger. My elder sisters are married.

LK: Oh, that’s a pretty big family. If I guessed it right, you have done your graduation.

SY: Yes, you are right. I have completed B.Sc. (statistics).

LK: How did you choose body building?

SY: I like this sport very much because this is where a competitor is identified by his sheer appearance. With due respect to all sports, every sportsman has to be introduced to the common man as to what sport he plays, unless he is a celebrated world-class player. But, you don’t need to introduce a bodybuilder to anybody – the champion’s physique says it all and does that talking. I looked at it like this, and started to train hard to build a great, muscular physique.

LK: Who was your inspiration, hero?

SY: Who else? Arnold Schwarzenegger of course.

LK: When did you first start working out and in which gym, and in which town?

SY: I remember the exact date I started to train – it was April 20, 2002, that I first stepped into a gym. It was the Prime Health Club in Meerut.

An early shot showing great potential

LK: Who was your first guru?

SY: Honestly speaking, the bodybuilding magazines I read were my guides.

LK: Oh, we share a common point there ‘bhai.’ I too started learning only by reading Muscle and Fitness, Muscular Development, Musclemag International, Ironman and Flex. Ok, do you have a guru now?

SY: Yes, right now I’m under the tutelage of Aniruddha ‘bhaiya.’

LK: Did your family support you when you started on the bodybuilding journey?

SY: My answer is an emphatic ‘no.’ They didn’t approve of it at all and tried to prevent me from going to the gym by not helping me pay membership fees. But, I didn’t give up. I somehow managed to workout and my body responded pretty fast. Within the first three months of training, my physique looked completely different. For all that, I couldn’t afford to buy any food supplement; it was just hard training and some good food.

LK: When did you get good guidance?

SY: After one month’s training, I switched to another gym – Raj Health Club. That was because they had enough equipment. However, I didn’t get any great coach. I just kept reading magazines and trying out new things myself. It was purely trial and error, but it worked big time. I trained for four years, but could not take any of the supplements I read about. My family wouldn’t support me to spend on food supplements and I had to remain contented with just solid food. In 2006, I started training clients in Physique Gym and that earning helped me to buy supplements. My body responded amazingly well and my offseason weight went from 64 kg to 88 kg! I entered my first contest, Mr. Uttar Pradesh in 2007 and placed second. That was unforgettable because I trained and dieted without any guidance. But, whatever I had learnt helped me. Then I met Sageer Ahmad, who taught me a lot of basic things about training and dieting. After that, I sought help from Sunil ‘bhaiya’ from Delhi to prepare for the nationals. And now, Aniruddha ‘bhaiya’ is guiding me. He is like my friend, brother and ‘guru.’

LK: Which weight class do you usually enter?

SY: I generally compete in 75 kg category. My offseason weight has been between 85 and 90 kg and I’m 171 cm tall.

Nice physique and smart looks make him attractive to the common man.

LK: What all titles have you won until now?

SY: My first competition was, as I said earlier, Mr. Uttar Pradesh in 2007, in which I placed second in 75 kg class. I then won the State title and overall championship in August 2008 and qualified for the nationals. But, I did the mistake of coming down to 70 kg class. I lost muscle in that process and could place only in Top 10. It was very disappointing that I couldn’t place in Top 5. I continued my journey and won overall in State championship in 2011. I entered Mr. India Federation Cup, but, placed fourth, unfortunately. I was determined to get to my absolute best and kept training hard. I once again won State championship in 2012 and am ready to go next level.

LK: Does your family support or encourage you now?

SY: Yeah, a little bit, I should say.

LK: Where do you workout now? Do you have your own gym?

SY: No ‘bhai,’ I don’t have my own gym. I train at Inches & Pounds Gym.

LK: How did you feel after winning silver in your very first contest?

SY: Oh, I was on cloud nine! I have seen so many people training and dieting hard but not getting any placing. But, here I am with just 4-5 years of training all by myself and placing second in a prestigious State championship. Honestly, I was a little afraid about the results, but once it was announced, I was ecstatic.

LK: Who are your friends among Indian body builders?

SY: I don’t have very close friends among National champions. North Indian championship winner Pramod ‘bhai’ is my close friend. He is a great champion, a true friend and a very nice human being.

Sachin Yadav always wanted to be the most muscular man

LK: Who is favourite international bodybuilder?

SY: Phil Heath, Ronnie Coleman and Arnold Schwarzenegger.

LK: And, among Indian bodybuilders?

SY: Suhas Khamkar is my favourite.

LK: How do you workout these days?

SY: I train each muscle twice a week. I do five different exercises for each muscle and 3 sets on all of them. I don’t do any cardio in offseason. When I start my contest prep, my diet helps me to burn off all the fat. If I really need it, I might do cardio for the last 15 days before a show to lose stubborn fat.

LK: Oh, does that mean there will be a lot of change in the way you workout in the offseason and contest season?

SY: There will be some changes. I use supersets while getting ready for a show. And, at times, I might increase the sets or reps for a particular muscle, if needed. I might do 6 exercises instead of the usual 5 for a muscle.

LK: Tell me about your offseason and contest diets.

SY: I eat six times a day. I get my protein from egg whites, chicken and whey protein powders. As regards carbohydrates, I get them from rice and chappati. I also take supplements such as glutamine and pre-workout shakes.
During contest prep, I eat once in 2 ½ to 3 hours, which comes to 7 or 8 meals per day. My diet consists of chicken breast, egg whites, brown bread and salad.
I continue to use whey protein, glutamine, BCAA, pre-workout shakes.

LK: I don’t think you are married. Do you have a serious girlfriend?

SY: (laughs) No ‘bhai,’ I don’t have a girl friend like what you mean.

LK: Then tell me what type of girl do you want as a comrade, and then, as partner?

SY: Of course, I would prefer a girl who would respect my family and take good care of them. As an individual, I would want her to be good looking, which is stating the obvious, and a bit mischievous and naughty.

LK: (Laughs) That’s nice and very honest too! Will you teach her how to workout, or rather, would you want her to train?

SY: ‘Bhai,’ when I was very young, I used to tell my mother that I would marry a woman bodybuilder (laughs). But, jokes apart, I will definitely teach her how to eat right and train so that she stays healthy and fit.

LK: That’s nice. OK, now tell me what are your favorite sports.

SY: Bodybuilding, of course.

LK: Hey, that’s very similar to what your favourite champion Suhas Khamkar said. And, do you watch movies?

SY: Yeah, I love watching films, especially movies made in the South. I love action films and Hrithik Roshan is my favourite actor. And among south stars, it’s Gopichand.

LK: Hrithik is my favourite too! Fine, tell me about your other interests as well.

SY: I love reading books, watching movies, travelling and riding my motorbike.

LK: What do you fell the present-day competitors need the most?

SY: ‘Bhai,’ it would be inappropriate on my part to answer this question. Only a veteran can answer this.

LK: You are very unassuming ‘bhai,’ that makes me feel so good. Before we sign-off, do you have any message for our readers?

Fine work of art, isn’t it?

SY: To all my friends who are reading this story, I will say – love bodybuilding. It’s not just a sport but lifestyle. Sign up at a gym and train with weights to improve your lives. Eat the right kind of food to stay healthy. Always think about your health and well-being and not just your taste buds. Though this advice on eating applies to both men and women, I target men here and add a tagline – “be a real man.”

Even as I finished this interview, I received information that Sachin has once again won overall at a State championship. Let’s wish him the very best of luck in his future contests which include the prestigious Mr. India and Mr. Asia.

- C. Lakshmi Kumar




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