Name: Omar El Sheikh
Weight: 180 lbs
How did you get started with Fitness/Bodybuilding?
From a young age, i wanted to have a physique like those athletes i always saw in fitness magazines. but i didn’t know from where to start to building such body, but i figured out the wishing wasn’t going to change a thing. so i decided that the first thing i need to do i to get off the couch and go beyond my comfort zone. and i joined a local gym nearby. and I’ve been hooked ever since.
What motivates you, where does your motivation come from?
I’m always trying to push myself further, and to motivate myself to achieve better body image, a better understanding of nutrition and body needs. my dream of having a better body kept me motivated and hungry to research more and to find new techniques to have that dream body.
Seeing the progress made to my body, shaping it more and more towards my dream motivates me by every way.
along with support from family and friends and comments that other people gives me, should always be enough to keep anyone going and always motivated.
What workout routine has worked best for you?
Monday: Bench Press
Barbell bench press (4 sets x 10 reps)
Dumbbell bench press (4 sets x 10 reps)
Incline bench press (4 sets x 10 reps)
Dumbbell fly Incline (4 sets x 10 reps)
Decline bench press (4 sets x 10 reps)
Decline cable bench press (4 sets x 10 reps)
Wide grip lat pull down (4 sets x 10 reps)
Bent over row (wide) (4 sets x 10 reps)
Seated cable row (close grip) (4 sets x 10 reps)
One arm dumbbell row (4 sets x 10 reps)
Romanian dead lift (4 sets x 10 reps)
Barbell shrug (3 sets x 10 reps)
Behind back barbell shrug (3 sets x 10 reps)
Wednesday : Shoulders
Standing military press (3 sets x 10 reps)
Front dumbbell raise (3 sets x 10 reps)
Arnold dumbbell press (3 sets x 10 reps)
Side lateral raise (3 sets x 10 reps)
Dumbbell shoulder press (3 sets x 10 reps)
Barbell press behind neck (3 sets x 10 reps)
Bent over two dumbbell raise (3 sets x 10 reps)
Thursday (Rest day)
Friday : Arms
Barbell curl (3 sets x 10 reps)
Dumbbell alternate bicep curl (3 sets x 10 reps)
Preacher curl (3 sets x 10 reps)
Hammer (3 sets x 10 reps)
Dumbbell triceps extension (3 sets x 10 reps)
triceps push down (3 sets x 10 reps)
overhead barbell triceps extension (3 sets x 10 reps)
Dumbbell kick back triceps (3 sets x 10 reps)
Saturday : Legs
Barbell squats (6 sets x 10 reps)
leg extensions (4 sets x 10 reps)
dumbbell lunges (4 sets x 10 reps)
standing calf raise (4 sets x 20 reps)
leg press (4 sets x 10 reps)
Sunday (Rest day)
Abs: Monday , Wednesday , Friday
Flat bench lying leg raise
dumbbell side bend (single)
What Diet has worked best for you?
Meal 1 :
-5 egg whites
– Oats + skimmed milk
Meal 2 : Post workout
– 1 scoop whey protein
-Grilled chicken breast
-1 Serving mashed potatoes
Meal 4 :
– 2 Tuna cans
– 1 scoop whey protein
Meal 6 :
What is your Supplement plan like?
– No Explode (pre work out)
– Myofusion whey protein
– Glutamine SR
– Universal uniliver amino
What mistakes did you make when first starting out? – any advice for newbies
At the beginning I used to neglect hitting my legs , I was focusing and putting all my efforts on the upper body which made me lose lots of gains. Also I used to work on bench press machines a lot but then I discovered that the free weight training is way better.
It is important to know that heavy weights doesn’t really matter as long as you are not concentrating on the muscle, It is not by how much do you lift, it is by how focused you are in the training.
What is your proudest moment so far?
– Being the first Egyptian fitness model to be interviewed on muscleandstrength.com, and the first Egyptian to be featured in the ”Amateur of the week” on Bodybuilding.com, which are two leading websites in the industry. And recently publishing two articles, in Arabic and English about “fitness and mind setting” in two well known lifestyle magazines in Egypt.
Do you have any short term or long term goals?
As for my short term goals , gaining more lean muscle and to raise my weight to 200 lbs, before next summer is a priority.
And gaining more knowledge about fitness, nutrition and new techniques. And to apply those new techniques on my daily routine or workout program.
And as for my long term goals are, to raise awareness about the fitness scene in Egypt, to be sponsored and featured by big name fitness magazines.
Have you had to face any roadblocks or obstacles on your journey and if so, how did you overcome them?
At first when I got involved in the bodybuilding scene I saw how it worked and found it difficult because everyone had their own ideology , so it was a little bit confusing to decide which way to go until I decided to research and try to see how my body reacts to everything then go on my own way.
How long do you spend in the gym during a typical workout?
I usually spend from 60 to 75 minutes depending on which body part and the cardio is no longer than 30 minutes.
Fun Quick Questions For Our Readers
Favourite color? Blue.
Favourite food? The first thing I think about on the cheat day is pizza , Chocolate waffles for dessert.
Favourite TV Show? How I Met Your Mother & Dexter
Favourite movie? Baraka
Favourite Band/Artist? Armin van buuren
-No matter how good your training program is or how many calories you eat per day , If your head is not on tight when you decide to train you are wasting your time . Self motivation is the best method towards success and once you set your mind that you are training for yourself , only you can stop you.
How to reach Omar El Sheikh:
PHOTO CREDITS : Louay Nasser – Facebook.com/louaynasser
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