Nasser El Sonbaty – Complete Profile: Height, Workout And Diet

Nasser El Sonbaty (The Professor)

Born: October 15, 1965
Died: March 20, 2013
Birthplace: Stuttgart, GERMANY
Nickname: The Professor
Height: 5′ 10″ (180 cm)
Competition Weight: 279 lbs (127 kg)
Off-Season Weight: 320 lbs (145 kg)

Nasser El Sonbaty (Born October 15, 1965, died on March 20, 2013) was an IFBB professional bodybuilder

Sonbaty was born in Stuttgart, Germany. His father was Egyptian and his mother was from Yugoslavia (now Serbia), the city of Novi Pazar. He was a graduate of the University of Augsburg with a degree in history, political science, and sociology.

Nasser began bodybuilding in 1983. His first competition was a Junior State Championship in Germany in 1985, where he placed 6th. His first appearance in the Mr. Olympia competition was in 1994, where he placed 7th. In total, Nasser competed in 13 amateur shows and 53 IFBB Pro shows. He qualified for 10 consecutive Mr. Olympia contests and entered nine Mr. Olympia competitions.

His best placing in the Mr. Olympia competition was in 1997, where he placed 2nd. Nasser was also known for being the bodybuilder who poses at guest posings and bodybuilds wearing spectacles, for having the ability to speak several languages, they may have also been the basis for his nickname “The Professor”.

Despite weighing over 300 pounds in the offseason, he could still show his full abdominal muscles. He has been featured in many international fitness and bodybuilding magazine articles as well as being pictured on over 60 covers, including FLEX magazine.

He has resided in San Diego and Costa Mesa. He died in his sleep during a visit to Egypt, on March 20, 2013.

Competition History

1990 IFBB Grand Prix Finland – 8th place

1993 IFBB Grand Prix France – 3rd place

1993 IFBB Grand Prix Germany – 3rd place

1994 IFBB Mr. Olympia – 6th place

1994 IFBB Night of Champions – 2nd place

1995 IFBB Grand Prix France – 3rd place

1995 IFBB Grand Prix Germany – 3rd place

1995 IFBB Grand Prix Russia – 3rd place

1995 IFBB Grand Prix Spain – 3rd place

1995 IFBB Grand Prix Ukraine – 2nd place

1995 IFBB Houston Pro Invitational – 1st place

1995 IFBB Night of Champions – 1st place

1995 IFBB Mr. Olympia – 3rd place

1995 IFBB Grand Prix England – 4th place

1996 IFBB Grand Prix Czech Republic – 1st place

1996 IFBB Grand Prix England – 2nd place

1996 IFBB Grand Prix Germany – 2nd place

1996 IFBB Grand Prix Russia – 1st place

1996 IFBB Grand Prix Spain – 3rd place

1996 IFBB Grand Prix Switzerland – 1st place

1996 IFBB Mr. Olympia – Disqualified

1997 IFBB Arnold Classic – 2nd place

1997 IFBB Grand Prix Czech Republic – 3rd place

1997 IFBB Grand Prix England – 3rd place

1997 IFBB Grand Prix Finland – 4th place

1997 IFBB Grand Prix Germany – 2nd place

1997 IFBB Grand Prix Hungary – 2nd place

1997 IFBB Grand Prix Russia – 3rd place

1997 IFBB Grand Prix Spain – 2nd place

1997 IFBB Mr. Olympia – 2nd place

1997 IFBB San Jose Pro Invitational – 2nd place

1998 IFBB Grand Prix Germany – 3rd place

1998 IFBB Mr. Olympia – 3rd place

1998 IFBB Arnold Classic – 2nd place

1999 IFBB Grand Prix England – 6th place

1999 IFBB Joe Weiders Pro World – 6th place

1999 IFBB Mr. Olympia – 6th place

1999 IFBB Arnold Classic – 1st place

2000 IFBB Mr. Olympia – 5th place

2001 IFBB Mr. Olympia – 9th place

2002 IFBB Mr. Olympia – 15th place

2002 IFBB Arnold Classic – 10th place

Nasser El Sonbaty Workout

Nasser El Sonbaty developed his style of training where he focused more on lifting heavier weights and formulated intense training routines for every muscle group. He did not differentiate between off-season and competition prep workouts, as he lifted equally heavy weights during both phases. He tried to go to failure for each set in his training routine as the sessions were usually short with not more than three to four exercises for every muscle group.

Rep range was a crucial aspect of the Egyptian-German bodybuilder’s training style. He maintained a high rep range for the majority of his workouts and included up to 20 to 25 reps per set for his lower body workouts. For the later sets, he brought the volume down to four to six sets. Meanwhile, he maintained a consistent 6 to 15-rep range for the upper body workouts.

Sonbaty’s competition prep usually lasted for 90 days and he added a couple of exercises for each muscle group for competition prep training. Despite the strict dieting, reduced sleep and strength, and lack of explosive power, the veteran bodybuilder increased the speed of his lifts and did not compromise on the weights that he lifted.

Bodybuilding equipment and training methods have evolved significantly over the last few decades. As a result, many advanced equipment have replaced free weights in bodybuilding gyms. Unlike free weights, machines eliminate the need to control the weight during exercises which significantly reduces the chances of training-related injuries.

However, Sonbaty believed that you can never build a powerful physique if you rely too much on the machines because machines do not work the muscles fully to truly build functional strength. He also said that a lot of people cannot deal with the pain of working with free weights.

Therefore, Nasser El Sonbaty primarily included free weights in his workouts and ensured that there was at least one barbell movement in each training routine.

For any exercises, Sonbaty followed the pyramid principle for progressive overload where he performed the first set of approximately 15 reps with lighter weights, followed it up with a set of 12 reps with moderate weights, and closed the show with a heavy set of 6 to 8 reps.     Nasser believed that this was an efficient technique to damage the muscle fibers and replace them with bigger, stronger ones.

Training split

Nasser El Sonbaty followed a six-day training split during his off-season with a session dedicated to the chest, back, legs, shoulders, biceps, and triceps each.

Chest

• Incline Dumbbell Press – 4 sets of 6 to 10 reps
• Flat Bench Dumbbell Flyes – 4 sets of 10 reps
• Decline Dumbbell Flyes – 4 sets of 6 to 10 reps
• Standing Cable Crossover – 4 sets of 10 reps

Shoulders

• Seated Dumbbell Shoulder Press – 3 sets of 6 to 12 reps
• Bent-Over Dumbbell Lateral Raises – 3 sets of 6 to 12 reps
• One Arm Cable Lateral Raises – 3 sets of 6 to 12 reps
• Standing Barbell Shoulder Press – 3 sets of 6 to 12 reps

Triceps

• One-Arm Overhead Dumbbell Triceps Extensions – 3 sets of 8 to 12 reps
• Seated Overhead Cambered Bar Extensions – 3 sets of 8 to 12 reps
• Rope Triceps Pushdowns – 3 sets of 8 to 12 reps
• Overhead Rope Extensions – 3 sets of 8 to 12 reps
• Two-Arm Overhead Dumbbell Triceps Extensions – 3 sets of 8 to 12 reps
• Close Grip Bench Press – 3 sets of 8 to 12 reps

Legs

• Leg Extensions – 3 sets of 6 to 20 reps
• Squats – 4 sets of 6 to 15 reps
• Leg Press – 4 sets of 6 to 20 reps
• Hack Squats – 3 sets of 6 to 20 reps
• Lying Leg Curls – 4 sets of 6 to 20 reps
• Standing Leg Curls – 4 sets of 6 to 20 reps

Back

• Deadlifts – 4 sets of 8 to 10 reps
• Bent Over Rows – 4 sets of 10 to 12 reps
• Lat Pulldowns – 4 sets of 10 to 12 reps
• Seated Cable Rows – 4 sets of 15 to 20 reps

Biceps

• Barbell Curls – 4 sets of 10 to 12 reps
• Preacher Curls – 4 sets of 10 to 12 reps
• Seated Dumbbell Curls – 4 sets of 10 to 12 reps
• Dumbbell Hammer Curls – 4 sets of 10 to 12 reps

Cardio

There is a lot of stigma about cardio exercises in the bodybuilding world as many people believe that excessive cardio can reduce muscle mass. However, Nasser El Sonbaty was aware of its benefits for heart health and improving circulation. As a result, he never excluded cardio from his training routine. Sonbaty’s cardio sessions usually followed the intense weight training sessions.

The veteran bodybuilder also used cardio to help him cut during the competition prep and usually started his day with fasted cardio on an empty stomach. During the off-season, Sonbaty would employ uphill running or a treadmill before going home to cook and eat.

Nasser El Sonbaty Diet

Nasser El Sonbaty followed a strict diet all year long. He was a huge individual who stood at approximately 330 lbs during the off-season and had to eat huge quantities of food to sustain muscle mass and maintain size.

Sonbaty ate a balanced diet of protein, carbohydrates and fats. He avoided diets that leaned heavily towards one macronutrient or the other. While carbohydrates are often demonized in the fitness industry, the Egyptian-German bodybuilder ate plenty of those during the off-season to fuel his workouts.

Although protein is the most important component of a bodybuilder’s diet, Sonbaty lowered its intake whenever he was fed up with eating too much meat and lean protein sources. He also included protein shakes and other supplements in the diet to meet the daily requirement.

Full day of eating

Meal 1

• 10 Egg Whites
• 2 Whole Eggs
• Whole Wheat Toast

Meal 2 – Pre-Workout

• Protein Shake
• Fruits

Meal 3 – Post-Workout

• Protein Shake

Meal 4

• 12 Ounces Chicken Breast
• Brown Rice
• Yams

Meal 5

• 12 Ounces Steak
• Salad
• Yams

Meal 6

• 10 Ounces Steak
• Cottage Cheese

Steroid use

While many bodybuilders and fitness industry experts do not like to talk about steroid use on an open forum, it is the reality of the industry and Nasser El Sonbaty was always open about his steroid use. He used PEDs to achieve growth beyond the natural potential.

But PED use was not the only reason behind his success as Sonbaty was a genetically gifted individual who also worked extremely hard to achieve the results.

To Conclude…

Nasser El Sonbaty made a huge impact on the sport of bodybuilding with consistent performances. Although his untimely death took him away from the world, his legacy lives on to inspire millions of people to take up bodybuilding.

Nasser El Sonbaty Gallery

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