How Did You Get Started?

I began weight training when I was in 8th grade. I was overweight and it was time for a lifestyle change so weight training was my exit out. At the time I did not have much knowledge on developing any muscles. I saw the pictures in the magazines and wished to achieve the image of what I saw. I spent endless hours at the gym every day without anyone's guidance except the magazines and the websites I read on a daily basis.

As the years passed, I saw change. Not dramatically, but I saw it. I began to lose the pounds of fat that covered my entire midsection and chest. I began to expand my knowledge of weight training and the nutritional aspect of it, learning from watching Pumping Iron, the books I read, and the gossip at the gym. Finally I had enough of watching Arnold and Franco videos on YouTube and reading muscle and fitness magazines. I had established a goal in my mind and I will not rest until I achieve it. My wish is to be a professional natural bodybuilder.

Wali Khan on John Hansen's Radio Show: Download Here

Click To Enlarge.
Wali Khan.

What Workout Plan Worked Best For You?

I use the Priority Principal of Arnold when I train in the Off-season. This focuses more on lagging weak points and bringing them up to make my physique as symmetrical and proportional as possible. I typically do a combination of Power lifts for density and Hypertrophy for growth throughout the week.

WHAT IS THE PRIORITY PRINCIPAL

If you have a body part that is especially lagging, Arnold advises priority training. This principal, when applied to arm training, is most often used by those with severely underdeveloped forearms, which are often a result of a genetic weakness more than anything else.

Although it's precontest, I still believe in order to maintain the efforts from the off season it's necessary to lift as heavy as possible with good form. Indeed the reps are greater depending on the time until the show, the only difference being the addition of more isolation movements.

Monday: Shoulders/Hamstrings

• Machine Press: 2 warm-up sets of 15 reps
• Lateral Raises: 4 sets of 12, 10, 8, 6 reps
• Front Raises: 4 sets of 12, 10, 8, 6 reps
• Military Press: 3 sets of 12, 10, 8 reps
• Upright Rows: 3 sets of 12, 12, 8 reps
• Glute Ham Raises: 4 sets of 12 reps
• Stiff-Leg Deadlifts: 3 sets of 10-12 reps
• Jefferson Squats: 4 sets of 15 reps

Tuesday: Biceps/Triceps

• Underhand Triceps Bench Press: 4 sets of 10 reps
• Weighted Dips: 3 sets of 12 reps
• Rope Pressdowns: 3 sets of 20 reps
• Barbell Curls: 4 sets of 8-12 reps
• Zottman Curls: 3 sets of 8-12 reps
• Preacher Curls: 3 sets of 12 reps

Wednesday: Legs

• Squat: 2 warm-up sets of 15 reps
• Barbell Squats: 4 sets of 8-15 reps
• Hack Squats: 3 sets of 8-10 reps
• Walking Lunges: 4 sets of 25 reps
• Leg Extension: 3 sets to failure
• Standing or Seated Raises: 4 sets of 20 reps
• Donkey Raises: 3 sets of 15 reps
• Tibia Machine: 3 sets of 15 reps

Thursday: Chest

• Dips: 2 warm-up sets of 15 reps
• Incline Bench Press: 3 sets of 8 reps
• Flat Dumbbell Press: 3 sets of 8-10 reps
• DB Pullovers: 3 sets of 15 reps
• Incline Hammer Strength: 4 sets of 15 reps

Friday: Off

Saturday: Back

• Wide-grip Pullups: 4 sets of 12 reps
• Standing Lat Pulldowns: 4 sets of 12 reps
• T-bar: 4 sets of 10 reps
• Deadlifts: 3 sets of 12 reps

Sunday: Off

Click To Enlarge.
Wali Khan.

What Nutrition Plan Has Worked Best For You?

Meal 1 (post cardio): 11 AM

• 5 egg white, 2 yolk omelet
• 5 oz baked sweet potato
• 1 oz dry roasted peanuts
• 1/2 grapefruit

Meal 2: 1:30 PM

• 3 oz sweet potato
• 6 oz tilapia
• 2 tbsp natural peanut butter

Meal 3: 3:30 PM

• 1/2 cup brown rice
• 6 oz grilled chicken breast
• 1 oz dry roasted peanuts
• 2 cups broccoli

Meal 4: 5:30 PM

• 3 oz sweet potato
• 6 oz tilapia
• 1 oz dry roasted peanuts
• 2 c asparagus

Meal 5: 7:30 PM

• 1/2 cup kidney beans
• 6 oz chicken breast
• 2 tbsp peanut butter
• 1/2 grapefruit

Meal 6: 9:30 PM

• 3 oz sweet potato
• 7 oz tilapia
• 1 c broccoli
• 1 c asparagus

Click To Enlarge.
Wali Khan.

What Supplements Have Given You The Greatest Gains?

During morning cardio and throughout workout:

• Scivation Xtend - 2 scoops

Pre-Workout:

• USP Labs Jack3d - 3 scoops

Post-workout:

• Gaspari Nutrition MyoFusion - 1 1/2 scoops
• Universal Uni-liver - 10 tabs
• Universal AMINOS - 10 tabs

After any 3 meals:

• Universal AMINOS - 4 tabs

Post Meal 1:

• Animal Pak - 1 pak

With Meal 4 or 5:

• Animal Pak - 1 pak

Why do you love Bodybuilding?

I love bodybuilding, because it is a sport that shapes a person in many aspects of life. Not everyone can maintain the physique a bodybuilder obtains through his sacrifice, dedication and hard work. Depriving themselves of all the foods available to them in order to maintain a physique only a few can achieve.

Bodybuilding keeps me healthy and keeps me making the right choices in life when it comes down to my health. And it takes a lot for a person to go in front of hundreds of people on stage and display the body in that manner.

What Motivates You To Follow A Healthy Lifestyle?

"The end justifies the means." That's a statement that goes a long way in bodybuilding. The end result after dieting for X amount of time and then knowing you did your ABSOLUTE best, it's the best kind of motivation factor. Also the continuous competition at each show motivates me.

What Made You Want To Achieve Your Goals?

Once I dieted for my first competition, it was a good feeling. Seeing pictures after the shows made me realize I wasn't the best I could have been. Since then I've been striving to present the best physique I can.

Click To Enlarge.
Wali Khan.

What Are Your Future Bodybuilding Plans?

I am striving for a pro card. With years ahead of me, I hope and plan to get better with each competition that passes.

What One Tip Would You Give Other Bodybuilders?

Stay disciplined! Stay Focused! If you wish to achieve your goals, do not trade what you want most for what you want at the moment. Always make progress, because practice without progression is failure.

Who Are Your Favorite Bodybuilders?

Kai Greene, Arnold Schwarzenegger, Flex Wheeler

What Features Do You Use On Bodybuilding.com?

Bodybuilding.com is a website that has endless amounts of amazing features. Just a few that I use include the reviews, detailed information regarding current supplements, information regarding contest prep, and ALWAYS the new types of effective and improved training articles.

You Could Be Our Next Amateur Of The Week!

Male Amateurs. No longer content to sit on the sidelines? These guys & gals have gone from wimp to ripped!

Fitness Amateurs. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Amateurs. These amazing teenagers have made changes in their lives that most adults only dream about!

Over 40 Amateurs. Age is no excuse for these over 40 men & women who have decided to feel and look young again!

Share This Article: Facebook

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.

---