Name: Gohary El Gohary
Email: legendaryname@gmail.com
BodySpace: GoharyElGohary

Before: Age: 18 Height: 5'6" Weight: 121 lbs Body Fat: 10%	After: Age: 18 Height: 5'6" Weight: 152 lbs Body Fat: 12%

Why I Got Started

I love bodybuilding. The rush I get when lifting heavy weights, the rush of blood through my veins pumping my muscles, is simply irreplaceable. I usually have days of being depressed, or not in much of a good mood. After my work out session, the feeling of relief and satisfaction shows clearly on my face.

Bodybuilding was also an excuse for me to go to the gym to increase my fitness, I started smoking when I was 16, but I've been clean of cigarettes since Feb 2010.

How I Did It

I mainly did it by working extremely hard. I go to the gym 6 times per week, 1 day rest. But sometimes, I usually don't even take a rest between my cycles. Now I feel better than ever! I'm not willing to stop at all.

The most important thing is to find an excuse to keep yourself going. My best one was thinking to myself, "Do I really wanna go back to being skinny and weak as before?" The answer was obviously no. Motivation is the key to bodybuilding.

I also understood that without proper nutrition, you will never completely build a proper physique. You need a higher protein intake than what your body consumes. There are many calculators online that tell you how many grams of protein you need to take per day. It's usually 1 gram/pound of your weight.

Whenever you get a chance to educate yourself on health and fitness, do your best! To live a healthy life you need to take good care of your body, and provide it with enough nutrients.

Click To Enlarge.
Whenever You Get A Chance To Educate Yourself On Health And Fitness,
Do Your Best.

Supplements

• Nitro-tech Hardcore Strawberries
• ON Whey 100% Cookies and cream
• Prolab N-Large II
• No-Xplode

Note: Supplement schedule and dosages below in Diet section.

Diet

My usual daily meal consists of about 3000-3500 calories with 180-220g protein. It's usually something like this:

Meal 1:

• 5 Egg Whites
• 2 glasses of Milk
• 1 serving Nitro-tech Hardcore Strawberries

Meal 2: Pre Workout

• 1/2 Chicken Fried/Grilled (or equiv. in Meat/Fish, No Skin)
• 200g Rice
• 1 serving No-Xplode
• 1 serving Prolab N-Large II

Meal 3: Immediately Post Workout

• 2 scoops ON Whey 100% Cookies and cream
• 250ml Milk

Meal 4: 30 mins Post Workout

• 1/2 Chicken Fried/Grilled (or equiv. in Meat/Fish, No Skin)
• 200g Rice

Meal 5:

• 5 Egg Whites
• 2 glasses of Milk

Meal 6:

• 4oz Cottage Cheese
• 1 glass Milk
• 2-3 pieces Bread

Training

Day 1: Chest/Biceps

• Incline Flyes: 3 sets of 10 reps
• Incline Dumbbell Press: 3 sets of 10 reps
• Incline Barbell Press: 3 sets of 10 reps
• Flat Bench Flyes: 3 sets of 10 reps
• Flat Dumbbell Press: 3 sets of 10 reps
• Flat Barbell Press: 3 sets of 10 reps
• Dumbbell Curls: 2 sets of 10 reps, 1 sets of 8 reps, 2 sets of 6 reps
• EZ Bar Curls: 3 sets of 10 reps
• Seated Preacher Curls: 4 sets of 10 reps

OR (Different routine)

• Cable Crossover: 15 sets of 3 reps
• Incline Barbell Press: 2 sets of 10 reps, 1 sets of 8 reps, 2 sets of 6 reps
• Flat Barbell Press: 2 sets of 10 reps, 2 sets of 8 reps
• Decline Barbell Press: 2 sets of 10 reps, 2 sets of 8 reps
• Machine Press: 3 sets of 10 reps
• Dumbbell Curls: 2 sets of 10 reps, 1 sets of 8 reps, 2 sets of 6 reps
• EZ Bar Curls: 3 sets of 10 reps
• Seated Preacher Curls: 4 sets of 10 reps

Day 2: Back/Triceps

Superset:

• Dips: 4 sets of 15 reps
• Pull ups: 4 sets of 15 reps

• Back Raise: 3 sets of 10 reps
• Lat Pull Down: 3 sets of 10 reps
• Barbell Bent-Over Row: 3 sets of 10 reps
• Cable Close Grip Pull Down: 3 sets of 10 reps
• T-bar Bent Over Row: 3 sets of 10 reps
• Deadlifts: 3 sets of 10 reps

Day 3: Shoulders

• Military Press: 2 warm up sets of 10 reps
• Dumbbell Shoulder Press: 2 sets of 10 reps, 1 sets of 8 reps, 2 sets of 6 reps
• One-Arm Dumbbell Press: 4 sets of 10 reps
• Bar Military Press: 3 sets of 10 reps
• Lateral Raise: 3 sets of 10 reps
• Dumbbell Front Raise: 3 sets of 10 reps

Day 4: Biceps/Triceps

• Dumbbell Curls: 3 sets of 10 reps
• EZ Bar Curls: 3 sets of 10 reps
• Seated Preacher Curls: 4 sets of 8 reps
• Hammer Curl: 3 sets of 10 reps
• Triceps Pushdown: 3 sets of 10 reps
• Lying Tricep Press: 3 sets of 10 reps
• Standing Barbell Press: 3 sets of 10 reps
• Lying Triceps Extension: 3 sets of 10 reps

Day 5: Legs

• Leg Extension: 4 sets of 20 reps
• Leg Curl: 4 sets of 20 reps
• Squats: 4 sets of 10 reps
• Double Leg Standing Calf Raise w/ Weights: 3 sets of 10 reps

Day 6 And 7: Rest

Suggestions For Others

To everybody out there, the most important thing about building a strong physique is dedication, hard work and nutrition.

You need to start counting those calories, protein, fats and carbs. Choose the right supplements; don't think that just taking supplements will make you big and strong. You have to work hard, lift heavier each time of possible, eat well, and dedicate 1-2 hours per day for working out.

Click To Enlarge.
The Most Important Thing About Building A Strong Physique Is
Dedication, Hard Work And Nutrition.

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