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Blessing Awodibu

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Blessing Awodibu is an Irish bodybuilder known for his huge and aesthetic physique. ‘A force of nature,’ as he’s called by some people, Blessing is a highly successful bodybuilder – boasting 2 Arnold Classic Titles, along with 4 IFBB Overall Titles.

However, Blessing wasn’t always a picture of strength or success. He was underweight growing up. The gym was initially only a hobby through which he hoped to gain some strength and size. At the time, his priorities lay in academia – Blessing hoped that he’d enroll in a great college after his high school graduation.

But after his dream of becoming an academic was shattered and he realized he couldn’t join a college that he wanted, Blessing turned to the only outlet that he had left – bodybuilding.

Career Awards and Accomplishments

2x Arnold Champion
4x IFBB Overall Champion
IFBB Pro Card – IFBB Diamond Cup Czech Republic overall winner (2017)

Awodibu’s bodybuilding carrer experince

“His first international show, and PRO Qualifier was IFBB Diamond Cup in the Czech Republic in May 2017. He won the super heavy weight class and the Overall title, winning me the Pro card – He can’t describe that feeling of happiness but He did not stop there!

A week later He flew to Portugal where he competed at the IFBB Diamond Cup, Espinho. He also won the super heavy weight class and the Overall title, winning my second Pro Card – 3 Overall’s in 2 months – not too bad some might say!”

Turning to the Gym “Full-Time”

With his dreams in academia shattered, Blessing only knew of one place that could help him vent his frustrations – the weight room.

From that moment on, he decided to take the bodybuilding lifestyle more seriously, and even try to pursue it as his career if the right opportunities would arise.

By the age of 18, his physique started looking muscular and strong. Thrilled with his own progress, Blessing decided to test his improved physique by competing in a bodybuilding contest.

Training hard day in and day out, along with practicing the traditional bodybuilder’s poses, Blessing ultimately ended up in the 4th place in the contest.

Training

Blessing’s training regimen consists of two workouts per day. During each workout, he focuses on one muscle group with maximum intensity. He starts each workout with a warm-up set followed by 15 minutes of intense ab exercises.

He trains only once on Saturday, and takes Sundays off. In total, that’s 11 workouts per week for Blessing.

Blessing Awodibu’s Workout

Day 1 – Session 1: Shoulders/Traps
Upright Rows, 3 sets of 12-15 reps
Shrugs, 4 sets of 12-15 reps
Standing Behind The Back Shrugs, 4 sets of 12-15 reps
Seated Behind The Back, 4 sets of 12-15 reps
Seated Dumbbell Shoulder Press, 4 sets of 12-15 reps
Dumbbell Front Raises, 3 sets to failure
Seated Shoulder Press, 5 sets of 12-15 reps
Barbell Front Raises, 4 sets to failure
Bent-Over Lateral Raises, 5 sets of 15-20 reps
Seated Bent-Over Lateral Raises, 5 sets of 15-20 reps
Incline Bench Lateral Raises, 3 sets of 15-20 reps
Incline Bench Barbell Front Raises, 4 sets to failure

Day 1: Session 2: Legs
Calf Workout, 15 minutes of various exercises
Lunges, 3 sets of 20 reps
Squats, 6 sets of 12-15 reps
Lying Leg Press, 4 sets of 15-20 reps
Leg Extensions, 6 sets of 15-20 reps
Leg Curls, 8 sets of 15-20 reps

Day 2 – Session 1: Back
Pull-Ups, 6 sets of 15-20 reps
Lat Pull-Downs, 5 sets of 15-20 reps
Lat Pull-Overs, 3 sets of 15-20 reps
Barbell Bent-Over Rows, 3 sets of 12-15 reps
Seated Cable Rows, 3 sets of 12-15 reps
Dumbbell Bent-Over Rows, 4 sets to failure

Day 2 – Session 2: Chest
Incline Dumbbell Press, 6 sets of 8-10 reps
Incline Bench Press, 4 sets of 15-20 reps
Bench Dumbbell Flyes, 3 sets of 12-15 reps
Incline Dumbbell Flyes, 4 sets of 12-15 reps
Dumbbell Bench Press, 3 sets of 12-15 reps
Pec Decks, 3 sets of 12-15 reps
Bench Press, 6 sets of 12-15 reps

Day 3 – Session 1: Arms
Barbell Curls, 9 sets of 12-15 reps
Seated Barbell Curls, 3 sets to failure
Seated Dumbbell Curl, 4 sets to failure
Standing Hammer Curls, 4 sets of 15-20 reps
Seated Hammer Curls, 4 sets to failure
Cable Triceps Extensions, 4 sets of 15-20 reps
Barbell Triceps Press, 3 sets of 12-15 reps
Decline Skull Crushers, 3 sets of 12-15 reps
Cable Triceps Extensions, 3 sets of 12-15 reps
Skull Crushers, 3 sets of 12-15 reps
Dips, 4 sets to failure

Day 3 – Session 2: Lower Back/Glutes/Hamstrings
Lunges, 3 sets of 20 reps
Leg Curls, 8 sets of 15-20 reps
Back Extensions, 3 sets of 15-20 reps
Deadlifts, 5 sets of 15-20 reps

Day 4 – Session 1: Shoulders/Traps
Repeat Day 1 Session 1

Day 4 – Session 2: Back
Repeat Day 2 Session 1

Day 5 – Session 1: Chest
Repeat Day 2 Session 2

Day 5 – Session 2: Legs
Repeat Day 1 Session 2

Day 6: Arms
Repeat Day 3 Session 1

Day 7: Rest
Full body recovery

Blessing Awodibu’s diet

Meal 1: Pre-Workout

Oatmeal, 75 grams
Milk, 10 ounces
4 Eggs
Whey Protein, 2 scoops
Meal 2: Post-Workout

Tuna, 129 grams
Whey Protein, 2 scoops
Meal 3: Pre-Workout

Pasta, 550 grams
Ground Beef, 8 ounces
Whey Protein, 2 scoops
Meal 4: Post-Workout

Chicken Breast, 500 grams
Whey Protein, 2 scoops
Meal 5

Noodles, 170 grams
Duck Eggs, 4 eggs
Meal 6

Pasta, 550 grams
Grilled Chicken, 8 ounces
Cashews, 100 grams
Meal 7

Cereals, 100 grams
Milk, 10 ounces

Thakur Anoop Singh

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Thakur Anoop Singh – an actor, fitness model, and Mr. India bodybuilding champion. These are just some of the achievements Thakur boasts in his remarkable career.

Initially, Thakur studied and worked to become a pilot. At the age of 19, he fulfilled his biggest ambition; earning his pilot license. But this dream was short-lived.

After a recession in India hit, Thakur was forced to pursue a different career path in order to make ends meet. It was here that he began fantasizing about the idea of becoming an actor.

Fast forward to 2015, and Thakur achieved all of his dreams and more. He won three major bodybuilding shows that year, alongside becoming one of the most recognized TV personalities in India

Bodybuilding Achievements

2015

Fit Factor Mr. India Champion
Mr. Asia 2015
Mr. World 2015

Thakur’s Background

Growing up, Thakur Anoop Singh dreamed of becoming a pilot. After high school, his dreams became a reality. He earned his pilot license at the age of 19 and began flying across the skies of his native India.

Unfortunately for Thakur though, this period didn’t last long. Around this time, the worldwide recession was in full swing, and the airline sector in India was heavily affected by it.

As a result, Thakur had to abandon his career as a pilot and pursue something else. “I just had to be sure that whatever I chose to do next, I needed to surrender myself to it and enjoy doing it.” – Thakur Anoop Singh

New Chapter in Bodybuilding

In order to break the image he’d created, Thakur decided to start training in the gym to get in shape.

With the help of his friend Rohit Shetty, who was a professional bodybuilder, Thakur was able to quickly transform how he looked.

As he saw his transformation unfold in front of his own eyes, Thakur became ‘obsessed’ with bodybuilding. Over time, he was able to sculpt an amazing physique.

This spurred him on to take a new challenge in his fitness journey – competing in a fitness & bodybuilding show on the stage. Thakur saw this as an ideal way to test his physique against other aspiring athletes.

Thakur’s Workout Routine

Monday

Fasted Cardio 45 minutes
Abs Crunches, Leg Raises, Cables
Shoulders Overhead Press, Lateral Raises, Shrugs, Arnold Press, Front Raises
Calf’s Standing Calf Raise, Seated Calf Raise

Tuesday

Fasted Cardio 30 minutes
Gymnastics 30 minutes
Legs (Quads) Squats, Leg Press, Leg Extension

Wednesday

Fasted Cardio 30 minutes
Abs Leg Raises, Crunches, Sit-ups
Chest and Triceps Bench Press, Incline/Decline Press, Fly’s, Tricep Pushdown

Thursday

Legs (hamstrings+calfs) Leg Curl, Lunges, Stiff Leg Deadlift, Standing/Seated Calf Raise
Steam 30 minutes
Sauna 30 minutes

Friday

Fasted Cardio 30 minutes
Gymnastics 30 minutes
Back and Biceps Deadlift, Pullup, Lat pulldown, Rowing, Bicep Curl, Hammer Curl

Saturday Rest

Sunday

Legs Squats, Leg Press, Leg Extension

Dieting for Mr. World

Much like with his training, Thakur had to completely overhaul his diet in order to win the 2015 Mr. World contest. Prior to the show, Thakur didn’t pay a lot of attention to the quality of the foods he was eating. He knew this had to change.

One of the first things Thakur changed in his diet was drastically reducing carbs. He then added a lot of high-quality proteins and fats to ensure optimal energy levels and muscle growth. Thakur would eat 40 egg whites and 1,5 kilograms of chicken every day during this stage.

24-hours prior to the contest, Thakur completely cut out his water intake in order to achieve a shredded look. Then, one hour before stepping on the stage, he did what is called a ‘carb fill.’

Thakur Anoop Singh’s Diet

Meal Time Description
Meal 1 9 am Whey Protein- 2 scoops, oats, and 10 egg whites
Meal 2 1 pm 300 gms chicken breast with vegetables, 5 egg white omelet, 200gm sweet potato with lemon ice tea or watermelon slices
Meal 3 4 pm Same as Meal 2
Meal 4 6 pm Oats, Whey Protein- 2 scoops, 10 egg whites, 1 scoop pre-workout
Meal 5 10 pm 300 g chicken breast, salad, 6 egg whites

Sunit jadhav

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sunit witnessed a history being created by Indian at the Asian Bodybuilding and Physique Sports Federation (ABBF) or Mr. Asia championship held in October 2018 in Pune. Sunit Jadhav bagged the coveted title that had eluded India for 52 years.

Overall, in this edition of the ABBF championship, 30 Asian countries participated with about 400 contestants. India won more than 15 medals — five gold, six silver, and four bronze, and Sunit Jadhav’s title win has put the icing on the cake.

“This is the title (Mr. Asia) which has been eluding India and finally I made it. It is one of the happiest moments with in life and I dedicate this title to my wife who has been very supportive” says Sunit

The art of bodybuilding was on display at the Balewadi sports complex in Pune where sculpted muscles made a spectacular view for their size, symmetry, and proportions. Among all the participants, Sunit was at his best in the creativity of body sculpting. It was evident from his confidence, sharpness, and overall aesthetics. He unanimously won the judges’ verdict to win the crown.

“Jadhav being named as Mr. India is a fitting reply to the commendable way the championship was organised and this title for India is an icing on the cake for them.” Said Mr. Datuk Paul Chua, President – ABBF

competitions

  • Talwalkar Classique Maharashtra Champion of Champions 2018
  • Maharashtra Shrree – Overall Title
  •  The 10th Mr. India title – March 2017, Gurgaon, India.
  • Mr. India 2016 – Gold medal in 85kg & overall champion, Roha, Raigad.
  • Mr. Maharashtra 2016 – Gold medal in 85kg. & overall champion, Kolhapur
  • Dubai Indian Championship 2016 – Overall champion, Dubai.
  • Asia 2015 – 3rd place finish in 90 kg – Bronze medal, Tashkent, Uzbekistan.
  • India 2015 – 2nd place finish in 85 kg. – Silver medal, Gujarat.
  • Maharashtra Shree 2015 – Gold medal in 85kg & overall champion, Wadala, Mumbai.
  • World 2014 – 3rd place finish in 80 kg – Bronze medal, Goregaon (BEC), Mumbai.
  • India 2014 – 2nd Place finish in 80 kg. – Silver medal, Pune.
  • Maharashtra Shree 2014 – Gold medal in 80kg. & overall champion, Andheri, Mumbai.
  • Mumbai Shree 2014 – Gold medal in 80kg. & overall champion, Dadar, Mumbai.
  • IBBF Federation Cup 2014 – Overall champion – Ludhiana, Punjab

sunit’s workout

Getting prepared for a top-level bodybuilding competition requires low, moderate and high-intensity cardiovascular workout routine. A planned workout routine along with the right diet goes a long way in helping Sunil get the ideal muscular and aesthetic body.

  • Monday: – Treadmill, elliptical or stationery bike for 30 mins, fast walking as well as jogging
  • Wednesday: High-intensity interval training: 15/40 yards sprints, 1 min of resting time between sprints
  • Friday: Treadmill, elliptical or stationery bike for 30 mins, fast walking as well as jogging

Sunit Jadhav’s Diet

Sunit’s  meals mainly consists of planned food items that effectively aid him with his workout goals as below:

  • Egg whites for Fast and slow digestive protein for muscles recovery
  • Tuna Fish for slow digestive protein
  • Semolina for fast digestive carbs for glycogen refill
  • Cashew and almonds for healthy fat to prevent catabolism in sleep
  • Fruits and salad for digestive enzymes and fiber to boost metabolism rate

Andrei deiu

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The London fitness model has been competing since the age of 17 years old in competitions such as the Miami Pro in 2014. However, Andrei’s life hasn’t always been fitness and bodybuilding like many other professional athletes.

There was a time he’d eat junk food and play video games all day long. His weight crept up and his confidence diminished. Andrei also suffered from bullying which only knocked him down further.

Needless to say, Andrei’s now become one of the best fitness models in the UK. He continues to train and perfect his diet every day to make sure he’s the best version of himself.

Success With Bodybuilding

In 2011, Andrei entered his first competition and flew over to Miami where he presented an awesome physique for a 17-year-old. He now continues to train and improve on his weaker areas to hopefully come back year after year making the top spot as a Pro Bodybuilding Competitor.

Andrei’s Workout

Monday: Chest/Shoulders

Incline Barbell Chest Press 4 x 10-12 (Superset)
Press Ups Incline 4 x 10-12
Cable Fly’s Incline 4 x 10-15
Flat Dumbbell Press 4 x 8-10 (Last Set Drop Set)
Machine Chest Fly’s 4 x 10-12
Seated Lateral Raises 6 x 10-15 (Last Set Drop Set)

Tuesday: Back/Abs

Pull Ups 3 x Failure
Pulldowns 5 x 10-12
Seated Cable Row 4 x 10-12 (Superset)
Machine Pullovers 4 x 10-12
One Arm Dumbbell Row 3 x 8-10
Deadlifts 3 x 8-10
Leg Raises 4 x 15-20
Cable Crunches 3 x 10-5

Wednesday: Shoulders

Military Press 4 x 8-10 (Superset)
Barbell Front Raises 4 x 8-10
Seated Side Lateral Raises 5 x 10-15
Standing One Arm Lateral Raises 5 x 10-12
Seated Dumbbell Rear Delt Raises 4 x 10-12 (Superset)
Reverse Pec Deck Fly’s 4 x Failure
Dumbbell Shrugs 4 x 8-10

Thursday: Cardio/Abs

1 Hour Incline Treadmill (Steady State)
Decline Leg Raises 4 x 12-15
Cable Crunches 4 x 10-15
Hanging Oblique Knee Raises 3 x 10

Friday: Quads/Calves

15 Minutes Warm Up Bike
Squats 6 x 8-15
Narrow Stance Leg Press 4 x 12-15
Leg Extensions 6 x 10-15 (Superset)
Single Leg Extensions 6 x 5
Standing Calve Raises 5 x 16-18 (Reduce Weight to 50% for 8 Reps)
Standing Calve Raises 4 x 10-15

Saturday: Arms/Abs

EZ-Bar Skull Crushers 4 x 10-12
Rope Pushdowns 5 x 10-15
Reverse Single Arm Extensions 3 x 10-12
Barbell Curls 4 x 8-10 (Superset)
Reverse Barbell Curls 4 x 8-10
Seated Concentration Curls 4 x 10-12
Air Bike 4 x 15-20
Side Lateral Leg Raises 4 x 10-12

Sunday: Hamstrings/Calves

Lunges 4 x 10-12
High/Wide Stance Leg Press 5 x 10-12
Seated Leg Curls 5 x 10-12
Straight Legged Deadlifts 3 x 10-15
Calf Press (Using Leg Press) 5 x 10-15
Standing Calve Raises 3 x 10

Andrei’s Diet

1st Meal: 2 Whole Eggs, 6 Egg Whites, 1 cup Oats, 2 ounces Berries and 1 teaspoon Peanut Butter
2nd Meal: 7 ounces Chicken Breast, 5 ounces White Rice and 1 cup Broccoli
3rd Meal: 5 ounces Fish or Chicken and 7 ounces Sweet Potato
Post Workout: 2 scoops Whey Isolate and 1 ½ ounces Dextrose
4th Meal: 7 ounces Chicken, 5 ounces Sweet Potato and 1 cup Vegetables
5th Meal: 5 ounces Steak and 1 cup Green Beans
6th Meal: 1 cup Cottage Cheese or Greek Yogurt and 1 handful Almonds
Supplements
Protein
BCAA’s
Fish Oil
Flax Seed
Multi and Mineral Vitamins
Fat Burners