Introduction
- Born: 28 December 1979 (age 43)
- Birthplace: Kolhapur, India
- Citizenship: Indian
- Height: 5 ft 8 in (1.73 m)
- Nickname: Sangram
Sangram Chougule, a celebrated figure in Indian bodybuilding, is not just a powerhouse of muscles; he embodies discipline and unwavering dedication. His enduring career has solidified his place in the history of bodybuilding. His chiseled physique stands as a testament to the meticulous commitment he has to his diet and workout regimen. This article delves into the daily diet and workout routine of Sangram Chougule, offering insights into how he has achieved and maintained his impressive physique.
Sangram Chougule’s Diet
Diet forms the bedrock of any successful bodybuilder’s regimen, and Sangram Chougule is no exception. His dietary choices are scrupulously planned to optimize muscle growth, support recovery, and maintain overall health. Here’s a comprehensive breakdown of Sangram Chougule’s daily diet:
1. Meal 1:
- 3 whole eggs
- 2 cups of egg whites
- 2 cups of oatmeal
2. Meal 2:
- 2 scoops of whey protein powder
- 2 slices of wheat bread with peanut butter
3. Meal 3:
- 8 ounces of chicken
- 2 cups of brown rice
- Assorted vegetables
4. Meal 4:
- 2 scoops of whey protein powder
- 2 bananas
5. Meal 5:
- 8 ounces of lean meat
- White rice
- Assorted vegetables
6. Meal 6:
- 3 whole eggs
- 1 cup of egg whites
- Mixed nuts
Sangram Chougule places paramount importance on his protein intake, with chicken, eggs, and whey protein serving as his primary sources. He adjusts his protein consumption based on his specific fitness goals, increasing it during muscle-building phases and moderating it when focusing on fat loss.
Sangram Chougule’s Workout Routine
Sangram Chougule’s workout regimen mirrors the intensity of his diet. His objective is to maintain size while staying lean, and he customizes his exercise routine to attain precisely that. Let’s take a closer look at Sangram Chougule’s weekly workout split:
Monday – Chest:
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Flat barbell bench press: 5 sets of 8-15 reps
-
Seated machine chest press: 5 sets of 10-15 reps
-
Incline smith machine bench press: 5 sets of 8-15 reps
-
Pec deck machine: 5 sets of 10-15 reps
-
Incline dumbbell fly: 5 sets of 10-15 reps
Tuesday – Back:
-
Wide grip seated cable row: 5 sets of 8-15 reps
-
Dumbbell row: 5 sets of 8-15 reps
-
Wide grip seated lat pulldown: 5 sets of 10-15 reps
-
Machine t-bar row: 5 sets of 10-15 reps
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Bodyweight pull-up: 5 sets to failure reps
Wednesday – Shoulders:
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Seated smith machine overhead press: 5 sets of 8-12 reps
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Reverse pec deck machine: 4 sets of 10-14 reps
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Reverse dumbbell fly: 4 sets of 10-15 reps
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Front barbell raise: 4 sets of 10-15 reps
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Alternating front dumbbell raise: 4 sets of 10-15 reps
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Hanging dumbbell lateral raise: 4 sets of 10-15 reps
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Standing single arm cable lateral raise: 4 sets of 10-15 reps
Thursday – Legs:
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Leg press machine: 5 sets of 8-15 reps
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Lying hamstring curl: 5 sets of 10-15 reps
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Dumbbell goblet squat: 5 sets of 10 reps
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Smith machine stiff leg deadlift: 5 sets of 8-15 reps
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Walking dumbbell lunge: 4 sets of 10-15 steps
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Seated calf raise machine: 4 sets of 15-20 reps
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Calf raises on leg press machine: 4 sets of 15-20 reps
Friday – Arms:
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Standing EZ bar curl: 4 sets of 10-15 reps
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Incline single-arm dumbbell curls: 4 sets of 10-15 reps
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Single arm machine preacher curl: 4 sets of 10-15 reps
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Machine triceps pushdown: 4 sets of 10-15 reps
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Single arm dumbbell triceps extension: 4 sets of 10-15 reps
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Diamond push-up: 4 sets of 10-15 reps
Saturday – Rest or Repeat From Day One
Sangram Chougule’s approach to weightlifting combines various rep ranges to target muscle strength and endurance. He recognizes the significance of executing each exercise with proper form and control to maximize muscle engagement while minimizing the risk of injury.
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Conclusion
Sangram Chougule’s journey, from a young boy in Kolhapur to an icon in Indian bodybuilding, underscores his unwavering commitment, both in the kitchen and the gym. His disciplined diet and strenuous workout routine have empowered him to attain and uphold an impressive physique. Aspiring bodybuilders can draw inspiration from Sangram’s dedication to his craft, using his dietary and workout principles as a blueprint for their success. Building an extraordinary physique demands not only hard work but also intelligent choices in nutrition and exercise, precisely as Sangram Chougule has exemplified throughout his illustrious career.
