How Did You Get Started?

I began lifting weights back in November 2007. I was motivated by the results that family members and friends were getting. I then took my first step by joining my high school's weight room and reading up on what it takes to build muscle and strength.

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Hasan Mane

What Workout Plan Worked Best For You?

I like to keep my workout plan basic. I was training 5 reps on most exercises, but recently switched my rep range to 8-12 with good form and maximum poundage. Every few workouts I like to change up the exercises, I also do a lot of drop sets and super sets. I take rest day when ever I feel my body needs it.

Day 1: Back/Triceps

• Pull-Ups: 3 sets of 8-12 reps
• Barbell Row: 4 sets of 8-12 reps
• Close Grip Decline Bench: 4 sets of 8-12 reps
• Dumbbell Row: 3 sets of 8-12 reps
• Overhead Extension: 3 sets of 8-12 reps
• Rope Pushdown: 3 sets of 8-12 reps

Day 2: Quadriceps/Calves

• Squats: 4 sets of 8-12 reps
• Leg Press: 4 sets of 8-12 reps
• Step Up: 3 sets of 8-12 reps
• Leg Extension: 3 sets of 8-12 reps
• Donkey Calve Raise: 3 sets of 8-12 reps
• Standing Calve Raise: 3 sets of 8-12 reps

Day 3: Shoulders

• Clean And Press: 4 sets of 8-12 reps
• Upright Row: 3 sets of 8-12 reps
• Side Lateral Raise: 3 sets of 8-12 reps
• Front Raise: 3 sets of 8-12 reps
• Rear Deltoid Flyes: 3 sets of 8-12 reps

Day 4: Hamstrings/Calves

• Stiff Legged Deadlift: 4 sets of 8-12 reps
• Leg Press: 4 sets of 8-12 reps
• Standing Leg Curl: 3 sets of 8-12 reps
• Lying Leg Curl: 3 sets of 8-12 reps
• Donkey Calve Raises: 3 sets of 8-12 reps
• Standing Calve Raises: 3 sets of 8-12 reps

Day 5: Chest/Biceps

• Decline Bench Press: 4 sets of 8-12 reps
• Incline Bench Press: 4 sets of 8-12 reps
• Chest Flyes: 3 sets of 8-12 reps
• Dip: 3 sets of 8-12 reps
• Barbell Curl: 4 sets of 8-12 reps
• Hammer Curl: 3 sets of 8-12 reps

Day 6 And 7: Off

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Hasan Mane

What Nutrition Plan Has Worked Best For You?

My diet isn't 100% the same every day. But I make sure to keep my intake between 250-300g protein (250 on off days) and 4000 calories.

Meal 1:

• 2 scoops blended source protein
• 1 1/2 cup milk
• 1 tbsp peanut butter
• 1 packet oats

Meal 2:

• 8 oz beef, chicken or fish
• 1 cup of rice or potato

Meal 3: Pre Workout (1 hour)

• 1 serving fruit
• Handful almonds

Meal 4: Post Workout

• 2 scoops blended source protein
• 2 tbsp honey
• 1 -2 cups milk

Meal 5:

• 8 oz beef, chicken or fish
• 1 cup of rice or potato

Meal 6: Optional

• I choose what I feel like eating for this meal. Usually high in protein and calories.

Meal 7: Midnight Shake

• 2 scoops blended source protein
• 1 tbsp peanut butter
• 2 cups milk

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Hasan Mane

What Supplements Have Given You The Greatest Gains?

My current supplement stack is working really well. BSN Syntha 6, Opti Men Multivitamin, Optimum Nutrition BCAA 1000 and VPX NO-Shotgun.

With Meal 1:

• Optimum Nutrition Opti-Men: 1 serving

With Meal 1, Post Workout, & Meal 7: Midnight Shake:

• BSN Syntha-6: 2 scoops
• Optimum Nutrition BCAA 1000: 2 caps

With Meal 3: Pre Workout (1 hour)

• IDS Waxymaize: 1 serving
• VPX NO-Synthesize: 1 scoop
• VPX NO-Shotgun: 1 scoop

With Meal 4: Post Workout

• Creatine Monohydrate: 5g

Why do you love Bodybuilding?

It's everything about the bodybuilding lifestyle. I love to eat, push my limits training day in and day out, and watch my body progress every week. I look forward to that hour in the day when I get to zone out, be intense and focus.

What Motivates You To Follow A Healthy Lifestyle?

It's important to make the right choices to keep your body healthy inside and out. I want to look a certain way and I visualize my end result. That thought alone is enough to keep me motivated.

What Made You Want To Achieve Your Goals?

I am very motivated and driven when it comes to achieving goals I set for myself. There ups and downs but the whole point is to learn and improve. Looking back at my body before and knowing I have control over what I look like motivates me.

What Are Your Future Bodybuilding Plans?

I plan to keep improving myself, and eventually try my physique competitively as a junior (21 and under). I still have a 3-year window to compete in the class I want to, so I am in no rush. After my first competition I will take it from there.

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Hasan Mane

What One Tip Would You Give Other Bodybuilders?

Consistency! You need to realize that it is not an overnight process; you will not progress and reach your goals if you are not consistent with yourself. And that applies to anything.

Who Are Your Favorite Bodybuilders?

Kai Greene, Kevin Levrone, Zack Khan, Roelly Winklaar

What Features Do You Use On Bodybuilding.com?

I use just about everything. The Store to buy supplements, the Exercise Guides, BodySpace, and the Forum.

More Bodybuilder Profiles:

:: Current Teen Of The Week.
:: Other Previous Teens Of The Week.
:: Adult Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.

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