Amer Kamra From Hammer Fitness Speaks With


Name: Amer Kamra
Location: Toronto
Age: 24
Height: 6’0
Weight: 193 lbs
Style: Competitor

How did you get started with bodybuilding?

I have always been active in some shape or form since a child. At a young age I earned my black belt in Tae Kwon Do, then for many years I played football up until my late teenage years. I had been lifting since about the age of 15 but for sports and not for aesthetics. At the age of about 19 or so I began to compete as a fitness model as I am constantly looking to challenge myself and body.

How does it feel to know you motivate and help others with their fitness/bodybuilding goals?

Coaching athletes and clients is great. I love what I do; I love helping people reach their potential. It is a very rewarding job when you are able to help somebody achieve his or her goals. Sometimes it can be frustrating however but it’s a bit of frustration for a lot of enjoyment. I love to help people realize what they have inside of them. People just need somebody to show them that they have the work ethic, dedication and drive.

What would you say is your greatest achievement yet?

#1 Online Transformation Coach-
Personal Trainer of the year-World Physique Magazine
“Top 50 Fitness Blogger in the world”- Kred
Cover Model- Physique Magazine

Do you have any short term and long term goals?

I have achieved many of my fitness goals as far as becoming a pro fitness model, landing magazine covers and publications, tv commercials. However my goals have shifted slightly, and now my goal is to continue to help and inspire thousands more of individuals and eventually have my own fitness show. As far as goals for my physique, I want to maintain and just tweak a few body parts, my goal is not to add any more size.

What diet has worked out best for yourself?

Meal 1
– 4 egg whites
– 3 whole omega 3 eggs
– Oats with cinnamon
– (Fish oil, glutamine)

Meal 2(post workout)
– Whey protein with egg whites
– High glycemic fruit with a moderate glycemic carb
– Leafy green salad
– (Creatine, glutamine)

Meal 3
– Turkey, chicken, fish, or beef
– Leafy green salad with asparagus
– Sweet potato or brown rice
– Udos Oil 3-6-9

Meal 4
– Whey protein
– Raw greens juice (that I make in the juicer)
– Rice cakes
– 1 tbsp. almond butter

Meal 5
– White fish
– Leafy green salad with asparagus

What supplements do you take (if any) and recommend to others?

1000mg Vitamin C
20g Glutamend Glutamine
10g Creatine Monohydrate
Hydrolyzed Whey Protein
Omega 3 Fish Oil

What is your current workout regime?

Monday: Circuit Training/Shoulders
(15 minute upper body circuit)
• 20 Plyo Pushups
• 15 Dips
• 10 Pull-ups
• 12 Leg Raises
(Repeat 5 times)
• Standing Military Press X 5 sets
• Seated Arnold Presses X 4 sets
• Front Barbell Raises X 4 sets
• Side Lateral Raises X 6 sets
Tuesday: Legs
• 100 Jump Squats
• Leg Extensions X 2 sets of 50 reps
• Barbell Squats X 6 sets
• Step Ups X 4 sets each leg
• 1 Legged Squats X 3 sets each leg
• Leg Extensions X 4 sets burnout
Wednesday: Back
• 200 Pull-ups
• T-Bar Rows X 6 sets last 2 are drop sets
• Clean Pulls X 4 sets
• Deadlifts 135lbs for 40 reps X 3 sets
• Single Arm Dumbbell Rows X 4 sets
• Toe Press X 3 sets
• Standing Calf Raise X 100 reps each calf
• Calf Jump Stretch X 100 reps
Thursday: Abs
• Boxing for 60 minutes
• Brazilian Jiu Jitsu for 60 minutes

Friday: Arms
• Barbell Bicep Curls X 5 sets
• Bent Over Barbell Curls X 2 sets
• 100 Chin Ups
• Hammer Curls X 3 sets
• Tricep Pushups X 200
• Cable Pushdown (over hand grip) X 3 sets
• Cable Pushdown (under hand grip) X 3 sets
• Tricep Kickbacks X 4 sets
Saturday: Chest
• 200 Wide Incline Pushups
• Dumbbell Flies
• Barbell Press (flat) X 4 sets
• Dumbbell Decline Press X 4 sets
• Cable Flies X 3 sets (high pulley)
• Cable Flies X 3 sets (low pulley)
Sunday: Cardio
• Tae Kwon Do for 60 minutes
•Wrestling for 60 minutes

Do you bulk and cut or stay lean all year round?

I try to stay as lean as possible year round. Overall I feel much better, much healthier, and of course I have to be the example that I preach to everybody. Who would listen to or respect somebody who talks but doesn’t do it themselves?

Do you have any favorite music you like to listen to in the gym?

Yes lots of Eminem, rock, rap, house.

Few Quick Questions for our readers:

Favorite color? Hammer Fitness Blue
Favorite food? Calamari
Favorite TV Show? Restaurant Nightmares
Favorite movie? Shawshank Redemption
Favorite Band/Artist? Eminem
Do you have any pets? Yes a dog Mylo!

What is your favorite motivating quote?

“Tears will get you sympathy, sweat will get you results”

Final Words?

Consistency: Always stay consistent, even if you don’t see visible changes after a week or two do not throw in the towel! It takes time to see changes and if every time you don’t see them and you give up how the hell will you ever achieve the body you want?

Intensity: I often see too many people train with a lack of intensity. Go to the gym and make every set, every rep, and every exercise count. Don’t just go through the motions, make sure you really bust your butt and walk out of the gym knowing that you couldn’t have done anymore then you did!

Balance: It took me many years of being in this industry to realize the key is balance. Don’t just be a gym rat and abandon everything in life especially those things that really matter. Find the balance of spending time with those that you love, working out, eating clean, resting but make sure to put 100% effort in to everything that you do. If it is family day, put 100% effort into the day. If it is time to workout, put 100% effort into the gym!

My words to you would be to stay true to yourself, do not BS yourself and lie to yourself. Be honest with yourself and goals, if you want something, and then do everything in your power to get it!

Turn over every stone possible, make sure that everything you do, you do it with 100% of your effort. Utilizing that mindset has really helped me to achieve many of my goals.

How to reach Amer Kamra:

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