Athlete profile and tips: Hans Cheeneebash.

Athlete profile

HANS CHEENEEBASH

Profile

NAME : HANS CHEENEEBASH

AGE : 19

CURRENT WEIGHT : 61.4 KG

HEIGHT: 1.70 M

GYM : PREETAM BARBELL GYM 

TRAINING DURATION :  8 Months

GOALS : Having a nice and sexy body... aim to participate in MR Vacoas Phoenix in under 60 kg category next year   

FAVOURITE BODYBUILDERS : Local - PREETAM RAMTOHUL 

                                               International - LAZAR ANGELOV/JEFF SEID 

TYPICAL DAILY DIET  - I call it 'Breakfast Overload' , eat as much as you can during breakfast... Daily diet : Oats(minimum 2 times a day),Pasta(i use it as carb atleast 3 times a week),Peanut Butter( i eat about 3 spoons of peanut butter in bread every morning during breakfast). 

FAVOURITE SUPPLEMENTS : Centrum Multivatimin tabs, Nature firm Creatine Capsules , Musclepharm Combat Powder 

Hardcore Training Programme 

Monday  :   Chest and arms 

CHEST

·       Heating up 5-10 mins (for every training day)

·       DECLINE BENCH PRESS : 12-10-8-6 ( Be sure to be increasing weights every rep)

·       INCLINE BENCH PRESS : 12-10-8-6

·       DUMBELL FLIES : 12-10-8-6 (Start only after 1 month training)

·       DUMBELL PULLOVER : 12-10-8-6 

·       CABLE CROSS : 3X12 (12-12-12)

ARMS  

·         STANDING BARBELL CURL : 12-10-8-6

·         SEATED CONCENTRATION CURL : 3 X 12

·         SCOTT CURL : 12-10-8-6

·         SKULL CRUSHERS : 3 X 12

·         OVERHEAD DUMBELL PRESS : 3 X 12

·         TRICEP PUSHDOWNS : 12-10-8-6       

·         WRIST CURLS : 3 X TILL FAILURE       

*Training duration : Approximately 2 hours       

WEDNESDAY  :   SHOULDER,BACK,LEGS   

·         SHOULDERS SHRUGS ( WITH BAR) : 12-10-8-6

·         UPRIGHT ROWING( WITH BAR) : 12-10-8-6

·         SIDE LATERAL(DUMBELL) : 12-10-8-6

·         FRONT DUMBELL RAISE : 12-10-8-6 

·         BENT OVER LATERAL : 12-10-8-6

·         LATS PULLDOWN : 12-10-8-6

·         PRESS BEHIND NECK : 12-10-8-6

·         T BAR ROW : 12-10-8-6

·         ONE ARM ROWING(DUMBELL) – 3 X 12

·         LEG EXTENSTION : 12-10-8-6

·         LEG PRESS : 12-10-8-8-6

·         STANDING CALF RAISE : 3 x 21 
*FRIDAY REPEAT MONDAY TRAINING 

HERE’S SOME PICS OF WHAT I BECAME IN 6 MONTHS FOLLOWING THIS TRAINING PROGRAMME 

TIPS FOR BEGINNERS

I would advise the following based on my personal experience if any beginner would like to become like me though i am myself a beginner . 

TRAINING : 1. Atleast 3 times a week  

2. Rest is equally important, leave each bodypart to rest for 24-48 hours. e.g Monday you do chest and arms  andWednesday you do legs and shoulders , Friday back to arms and chest.   

NUTRITION : 1. Oats is my key nutrition,i always eat oats 1 hr before training and within 2 hours after training 

2. High protein foods and carbs are also major in my nutrition(pasta 3/4 times a week and tuna also)   

SUPPLEMENTATION : The only supplement i used till now is multivitamins. The best i've been using is probably the 'Centrum Multivitamin tabs', it is sold at affordable prices and is a complete multivatimin  

MOTIVATION : That is surely the most important part . I follow 2 BIG rules : ' NO PAIN , NO GAIN'  and  ' IF YOU WANT TO BE A LION, TRAIN WITH LIONS'... Just keep in mind that bodybuilding takes time and you always bear the fruit of your hardwork.What i do is fix myself an objective, a model to follow and what my idol is undoubtedly LAZAR ANGELOV. Most importantly find a pleasure in going at the gym, make it a pleasant moment, like it ,love it , if you don't like it you will barely progress don't make it an obligation but something you are eager to go with.  

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©,2014, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer: The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com

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RAMADAN TRAINING for Muslim bodybuilders. By OMAR PATEL

Training Series

RAMADAN TRAINING for muslim bodybuilders

By OMAR PATEL

Many Muslim brothers ask me about fasting in Ramadan use for weight loss, health and fear about loosing muscles. Ramadan is a chance for you to disconnect from the bubble of self-importance and selfishness in order to connect to others and ultimately a higher being: God. Its a month to forget about yourself and think about God and others. You can train and watch about what you eat, but it should not be your prime concern! You will never be disappointed by pleasing GOD!

Ramadan is a chance for you to connect with God

Program minimal for those who are fasting on Ramadan. 

(for muscle building)

Do it on Monday and Thursday with 4 sets each with rep scheme 10,8,6,15

DAY1

• FRONT SQUAT 
• BENCH PRESS
• DIPS
• DAY 2
• DEAD-LIFT 
• CLEAN AND PRESS
• CLOSE GRIP CHIN UPS.

Fatloss program for Ramadan ; (for conditioning and fat-loss)

Ramadan 20 min workout

3 rounds(no rest between exercise) of 3 -6 reps with 3- 5 min rest between round.

1. Db push up fly

2. Db triceps extension

3. Db fly

4. Db bench press

5. Db pullover

6. Db Hammer curl

7. Db upright row

8. Db Stiff-legged dead-lift

9. Db Bent-over row

10 .Db explosive Squat heel raise

WATCH CIRCUIT TRAINING VIDEO ONLINE

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BODYBUILDING MAURITIUS

About the Author

Omar Patel basically lives under a barbell all day, as the Strength & Conditioning Specialist at Jet 7 Fitness Centre in Flic en Flac, Mauritius. Bodybuilding Mauritius members know him very well for his sense of humour, out of the ordinary recipes for muscle as well as his unending passion for functional bodybuilding (don't just build to flex, build to use). Omar can also lay claim to some tremendous feats of strengths and athleticism, like squatting 100kg for 5 minutes and 50 reps.

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©,2013, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer: The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com

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Weight Loss Diets: Myths, Fallacies and Getting Your Basics Right. By Veeraj Goyaram

Nutrition Megasection

Weight Loss Diet Myths and How to Get Your Basics Right

 Researched and composed by Veeraj Goyaram 

Does dieting mean starving yourself?

For most people, the mere mention of the word "diet" conjures up images of terrible sacrifices, intense food restriction or outright famine. There are many misconceptions and myths that underlie the failure of most "diets". To start I want to highlight a "diet" should not be some kind of crash course with the aim to achieve a certain target weight. The diet should rather be considered as a change of lifestyle. If you do it this way your results may be permanent and the whole process will be a lot more fun. This article attempts to shed light on some of the most common dieting mistakes while giving you clues on how to fix them.

"The diet should rather be considered as a change of lifestyle"

The most common mistakes

1. Significantly reducing food intake and skipping meals

Dieting does not mean stop eating. A diet simply means eating better. Of course, weight loss fat depends on a calorie deficit, forcing the body to dip into its reserves. The best way to create this deficit is to reduce your calories as sources of unhealthy calories and at the same time burning calories through exercise. Unfortunately, many people choose to create this deficit by drastically reducing the calories to avoid exercise. They are being plain lazy. In addition, many people tend to skip breakfast thinking that no food will force the body to rely on body fat for energy. This is the biggest mistake you can make. Your body has a survival mechanism. When it feels that less food calories is being taken in it switches to a "conservation mode" Your metabolism slows down and fat loss comes to a grinding halt.

You don't want to become like this, do you? 

2. Not eating balanced meals

I always mention that many diets are not balanced. They are often low in protein and can lead to a loss of muscle tissue. Similarly, many who engage in the plans are all wrong when it comes to calculating consumption of macro-nutrients.

A fruit salad is nice but it's not a complete meal

Even as a dieter, a balanced diet is necessary. A balanced diet means a diet that contains proteins, carbohydrates and fats in the right amounts. It is obvious that to achieve your goals of weight loss, the relative amounts of these nutrients will be different from those recommended for someone looking to gain weight. In the case of someone trying to lose weight and stay healthy, a diet rich in protein, moderate in fat and low in carbohydrates is what is often recommended. There is a big tug of war between proponents of low carbohydrate diets and those who recommend to not severely reduce carbohydrates but that's beyond the scope of this present article. My point here is that you need all three macro-nutrients, no matter what ratio you decide to adhere to. Eating a bowl of oats for breakfast, followed by a lunch of an apple and salad for supper simply won't cut it. You need a source of protein and fat too.

3. Eliminating fat is BULLSHIT!

Fats have received bad publicity and have been implicated as a cause of obesity and cardiovascular complications. This led to people avoiding fat like the plague. If you ask someone who is dieting what is the first thing he removes his diet, you will always get the response "fat." This is not always a good practice because the fact that fats are the main cause of obesity and heart problems is a lie. Are you surprised?

I will deal with the topic of fat in a future article, but for now suffice it to say that all fats are not the same. A good diet should consist of good sources of fatty acids such as almond oil, olive oil, flaxseed oil, nuts, salmon and avocado, among others. You will shoot yourself in the foot if you eliminate fat from your diet.

The mistaken belief about fat as I mentioned above has led to what people think they are better off eliminating fat from the diet. Therefore, one can think a bowl of breakfast cereal is excellent, because "zero fat" is indicated on the label. And this is what people will eat! Zero fat is a hoax marketing. What about carbohydrates in foods? Indeed, excessive carbohydrates, especially sugars may be responsible for weight gain, obesity and diabetes. But, you see, even people who follow a diet and feel that it does not matter as long as they eat less food and less fat. Your testosterone levels may also drop if you severely reduce fats, by the way. 

This is low fat and supposed to be healthy.WRONG. It is loaded with carbs and sugars.
Low fat is not always = healthy 

Here is an example of a typical poor diet (carbohydrate-based) that I've met too often

Breakfast: cereal mixture and instant fruit (if people eat breakfast today)

Snack (if any): Apple

Lunch: vegetable salad and bread

Dinner: vegetable soup and bread

Solutions and some recommendations:

A. Eat more often

Smaller meals that are evenly spread throughout the day are often recommended for weight loss because it helps keep the metabolism elevated. This means that you should eat regularly. Instead of three meals (breakfast, lunch and dinner) or even one meal a day, you should eat six small meals of breakfast, morning snack, lunch, afternoon snacks and dinner. Obviously, your main meals are smaller to accommodate these snacks. Again, a fruit by itself is not an appropriate snack. A piece of fruit (carbohydrates) and a handful of almonds (protein and fat) is a much better solution. Another alternative is pro-vita biscuits with cottage cheese.

My New Position regarding meal frequency: I am always willing to change my position once new data become available. For instance, as you can see above, I used to believe that smaller and more frequent meals are better for fat burning. But in the light of available evidence I need to say that this may not be the case (Leidy et al., 2010; Cameron et al., 2011). Experiment and go by what works best for you and what fits your schedule. An article will soon follow on the effect of meal size and frequency on fat loss. 

2. Prepare your meals in advance

Food is one of our basic needs and we work hard to be able to feed ourselves properly. Why, then, people take shortcuts when it comes to their diet? Why do people work hard to eat badly and then go spend money on weight loss drugs? Not having time is a lame excuse. I wake up at 4 am every morning to make my meals for the day or I go to sleep an hour later that my meals are prepared for the next day. Yes, I eat because I'm an athlete, but you can also prepare a few meals for the day. A homemade meal is much healthier and cheaper than fast food. 

But here is the good news. One of my friends, Hans, has set up a nice ready-made meal distribution business in Mauritius. An avid lifter himself, Hans set up Food Designers to cater for bodybuilders and health conscious individuals in Mauritius. You can design your own healthy meals yourself. I respect such initiatives and I can say that Hans did this out of genuine concern and not to make a quick buck or rip you off. Visit his facebook page for more details. This is a personal recommendation, not advertising.

Food Designers allow you to design your own meals

People no longer pack meals to bring to work anymore.
They'll eat out or worse, starve thinking they'll lose weight. LOL

3. Again: eat balanced meals and make adjustments:

A meal should consist of a portion of protein, carbohydrates and lipids. Your rich food protein should be more or less the size of your fist. Vegetables can be quite abundant while starchy foods should be limited. You must include a fat source too. Vegetarians need some adjustments because their protein sources also come with quite a bit of carbohydrates. I'm not too knowledgeable about vegetarian diets and I welcome your input.

This is an example of a balanced meal

I hope this article has helped you to identify mistakes in your diet and provided basic information to better prepare a diet. My future articles will focus on selected topics of nutrition and exercises that help burn fat and tone the body. Until next time, goodbye and good health to all.

References
Cameron JD, Cyr MJ, Doucet E. Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. Br J Nutr. 2010 Apr;103(8):1098-101.

Leidy HJ, Tang M, Armstrong CL, Martin CB, Campbell WW. The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring). 2011 Apr;19(4):818-24.

Join us for discussions on our facebook group
Free advice & daily bodybuilding talk
Your #1 Bodybuilding destination in Mauritius 

BODYBUILDING MAURITIUS

My Bio: I am a Mauritian originally from Roche Bois, Port Louis and now based in Cape Town, South Africa where I am busy with my postgraduate studies in molecular biology of exercise. My research, supervised by Prof. Edward Ojuka and Dr. Tertius Kohn, looks at the influence of nutrition and exercise in gene expression in muscle, research which is relevant and applicable to exercising individuals, sports persons and diabetic individuals. The knowledge that I share with you stems from my 18 years of experience in bodybuilding and 8 years (and counting) of university education in the field. I have also published work in the American Journal of Physiology: Endocrinology and Metabolism (2012, 2014), International Journal of Sport Nutrition and Exercise Metabolism (2013) and co-authored two book chapters on exercise and diabetes. I also presented my research work at the 2012 International Sports and Exercise Nutrition Conference (UK). I am grateful to each and everyone at the UCT Research Unit for Exercise Science and Sports Medicine. "Knowledge without sharing is worth nothing"

______________________________________________________________________________

©,2013, Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer: The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com

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Myth: Lifting weights ruins your body. By Veeraj Goyaram

Opinion

myth: 

lifting weights ruins your body

by veeraj goyaram

Barbell pas bon sa. Kan to areter to vine gros et gate to lecorps

"Lifting weights is bad. When you stop it will turn into fat. It ruins your body"

We have all been told the above at some point by people in our entourage who happen to be experts in weight training despite never having picked up a weight in their life. As a side note, it is encouraging to note the amazing level of knowledge that the layperson has in weight training. Everyone has expertise in training and the safety of supplements. Every pot-bellied uncle has been a bodybuilder in the past but will give you 1001 reasons not to lift weights. HELL NO. Lifting weights, be it for bodybuilding or just as a mode of exercise, doesn't ruin the body. In my opinion, it is the best thing you can do for your body for reasons that I will explain in this article. If you are here on this website most likely you lift weights and do not buy this myth. I want you to show this article to your friends, parents, doctor and whoever else discourages you from lifting weights.

 "Lifting weights doesn't ruin the body. In my opinion, it is the best thing you can do for your body"

Muscle turns into fat

This is rubbish. Muscle cannot literally turn into fat. I am even not too sure if stem cell scientists have been able to convert a muscle cell into a fat cell in the laboratory. Maybe what people may also mean by this is that a muscular body can turn into a fat body. But then, even a slim average body can turn into a fat body and the finger needn't be pointed at bodybuilding. We see so many fat people around with distorted bodies. So, are they all former bodybuilders? It is cupcakes, beer, fast food, soft drinks, excessive eating and lack of exercise that will distort your body. Not bodybuilding. But indeed, a muscular body can turn into a fat one when a person stops working out and doesn't adjust his diet accordingly. What happens to the muscle is that it will atrophy, meaning that it will lose size and strength because it is not being used. There are many pro bodybuilders who reverted back to a slim or athletic build once their competitive career came to an end. Google pictures of Lee Haney, Bob Paris, Shawn Ray or Kevin Levrone.

 "A muscular body can turn into a fat one when a person stops working out and doesn't adjust his diet accordingly"

Doug Brignole at 18 and 52. An Iron Warrior for life

"When you stop"?

That's a very commonly heard sentence. That's applicable for the average person, not the hardcore-to-the-bone Iron Warrior. A true bodybuilder never stops. Sure, we can encounter many hurdles in life but as we say, "once a bodybuilder, always a bodybuilder". I know people who have lost arms or legs in accidents but still managed to not leave bodybuilding. Others faced tragedies in their lives, tragically lost dear ones and important businesses but yet somehow got back to bodybuilding. In most cases it is bodybuilding that gave them the courage to face hardships. Life gave them lemons, so they made lemonade. Somehow bodybuilding doesn't only build the body.

"once a bodybuilder, always a bodybuilder"

One of the very famous pictures on the internet, showing that Doug Brignole
IMPROVED ON his fabulous physique after 20 years

Common example: Look what became of Arnold
Nothing bad became of Arnold. He still looks great. Why would someone expect him to maintain his Mr. Universe and Mr. Olympia physique well after his competitive prime? Of course that's not possible because of "the reality of flesh" and because he left competitive bodybuilding to pursue acting and politics. So uncle, please no lectures! 

There are others who were wearing posing trunks in the 1970s and are still training today. For instance, two of our greatest contributors, namely Doug Brignole and John Bubb are still training. Doug just won the Muscle Beach Classic over 50 division in very amazing shape.  Grandpa John just turned 79 and has biceps that can rival men a third his age.

Grandpa John Bubb still looks amazing at the age of 79, more than 40 years after he was holding his own against Arnold, Oliva, Pearl and Zane.

The amazing benefits of lifting weights for young and the old

Results that you carry everywhere you go

We all know about the numerous benefits of weight training. It helps you look good, feel good and stay healthy. Clothes fit well on you. You are unlike the average person, you are something else. You are what others would want to be or claim to have been. Suddenly everyone starts wearing their jealousy hat and knows someone who looks like you or is bigger than you. The kids look up to you. They don't care if your cousin is a Division 1 soccer player. They are interested in your muscles because, as someone who lifts, you carry the results of your hard work wherever you go. Concerning how the girls steal glances, don't get me started. And if you are a girl, believe me you look great if you lift weights. Don't let anyone tell you weights is only for men. I will deal with female weight training myths in another article. 

Lifting weights is medicine

Progressive resistance (weight) training is well known to improve blood glucose control and insulin resistance in type 2 diabetic patients. It does so by increasing muscle mass and reducing body fat levels. Therefore, resistance training is increasingly being prescribed for type 2 diabetes treatment (Mavros et al., 2013). 

Studies showed positive effects weight training in elderly people. Twenty to 30 minutes of strength (resistance) training, 2 to 3 times per week, has positive effects on risk factors for cardiovascular disorders, cancer, diabetes, and osteoporosis (Mayer et al., 2011).

Even Barack Obama lifts weights

References

Mavros Y et al., Changes in insulin resistance and HbA1c are related to exercise-mediated changes in body composition in older adults with type 2 diabetes: interim outcomes from the GREAT2DO trial. Diabetes Care 36: 2372-2379, 2013.

Mayer F et al. The intensity and effects of strength training in the elderly. Dtsch Arztebl Int 108: 359-364, 2011.

That's all for today. Have a great week ahead.

Join us for discussions on our facebook group
Free advice & daily bodybuilding talk
Your #1 Bodybuilding destination in Mauritius 

BODYBUILDING MAURITIUS

My Bio: I am a Mauritian originally from Roche Bois, Port Louis and now based in Cape Town, South Africa where I am busy with my postgraduate studies in molecular biology of exercise. My research, supervised by Prof. Edward Ojuka and Dr. Tertius Kohn, looks at the influence of nutrition and exercise in gene expression in muscle, research which is relevant and applicable to exercising individuals, sports persons and diabetic individuals. The knowledge that I share with you stems from my 18 years of experience in bodybuilding and 8 years (and counting) of university education in the field. I have also published work in the American Journal of Physiology: Endocrinology and Metabolism (2012, 2014), International Journal of Sport Nutrition and Exercise Metabolism (2013) and co-authored two book chapters on exercise and diabetes. I also presented my research work at the 2012 International Sports and Exercise Nutrition Conference (UK). I am grateful to each and everyone at the UCT Research Unit for Exercise Science and Sports Medicine. "Knowledge without sharing is worth nothing"

_________________________________________________________________________

©,2013, Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer: The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com

_______________________________________________________________________________

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