Introduction
Suhas Khamkar, the Indian bodybuilding sensation, stands tall at 5 feet 8 inches and weighs an imposing 90 kilograms. With a chest measuring 50 inches, a waist of 32 inches, and biceps that stretch to 19 inches, Suhas is a living testament to the power of dedication and hard work in the realm of bodybuilding. In this article, we delve into Suhas Khamkar’s dietary regimen and workout routine, unveiling the secrets behind his awe-inspiring physique.
Early Life and Family
Suhas Khamkar hails from Kolhapur, a town in the western state of Maharashtra, India. He was born to Madhukar Khamkar and grew up with his brother Sunil Khamkar. From a young age, Suhas showed a keen interest in fitness and sports, setting the stage for his future endeavors in bodybuilding.
Suhas Khamkar’s Diet
When it comes to building a formidable physique, diet plays an integral role. Suhas Khamkar understands this, and his dietary choices are a carefully crafted formula for muscle growth, recovery, and overall well-being. Let’s dissect Suhas Khamkar’s daily diet:
Meal :
- 1.5 kg Chicken
- 50 eggs
- 6 Bananas
- 700 gm Fish
- 5 kg Fruit
- Protein Supplement
Suhas Khamkar’s diet is a well-balanced combination of proteins, carbohydrates, and healthy fats. It includes chicken, eggs, salad, and a protein shake, offering a rich source of essential nutrients. It’s important to note that this diet is tailored to his specific needs, and individuals looking to emulate it should adjust portions based on their own weight and fitness goals.
Suhas Khamkar’s Workout Routine
Suhas Khamkar’s workout routine is as intense as it is effective, reflecting his unwavering commitment to his craft. His workouts are strategically designed to maximize muscle engagement while minimizing the risk of injury. Here’s an overview of Suhas Khamkar’s weekly workout split:
Monday- Chest and Triceps:
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Bench Press – 2/4 sets & 3-5 reps
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Incline Bench Press – 2/3 sets & 12 reps
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Dumbbell Bench Press – 2/3 sets & 6-12 reps
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Dumbbell Flys – 1 set & 40 reps
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Close grip Bench Press – 2/3 sets & 5 reps
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Seated French Press – 2-6 sets & 12 reps
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Cable Tricep Extension – 1 set & 40 reps
Tuesday – Back and Traps:
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Barbell Rows – 2 sets & 5 reps
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Dumbbell Rows – 3 sets & 12 reps
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Lat Pull Down – 3 sets & 12 reps
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Seated Cable Row – 1 set & 40 reps
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Power Barbell Shrugs – 2-3 sets & 5 reps
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Dumbbell Shrugs – 6 sets & 12 reps
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Power Barbell Shrugs – 1 set & 40 reps
Wednesday Quads and Calves:
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Squat – 2 sets & 5 reps
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Leg Press – 2 sets & 12 reps
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Front Squat – 2 sets & 12 reps
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Leg Press – 1 set & 40 reps
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Seated Calf Raise – 2 sets & 15 reps
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45 Degree Calf Raise – 2 sets & 40 reps
Thursday – Rest Day
Friday – Shoulders and Biceps:
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Seated Barbell Press – 2 sets & 5 reps
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Seated Arnold Press – 2 sets & 6-12 reps
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Barbell Front Raise – 2 sets & 6-12 reps
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Dumbbell Lateral Raise – 1 set & 40 reps
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Pinwheel Curls – 2-3 sets & 5 reps
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Standing Barbell Curl – 2-3 sets & 12 reps
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Cable Preacher Curl – 1-2 sets & 40 reps
Saturday – Deadlift and Hamstrings:
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Deadlift – 2 sets & 5 reps
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Romanian Deadlift – 3 sets & 12 reps
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Leg Curl – 3 Sets & 12 reps
Pre-workout, Suhas Khamkar incorporates 5 grams of creatine into his routine to enhance performance and muscle recovery.
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Conclusion
Suhas Khamkar’s journey from a young boy to an Indian bodybuilding legend serves as an inspiration to fitness enthusiasts worldwide. His disciplined diet and rigorous workout regimen have been instrumental in sculpting his awe-inspiring physique. Aspiring bodybuilders can draw motivation from Suhas’s unwavering commitment and utilize his diet and workout principles as a blueprint for their own success.
Remember, achieving a remarkable physique demands not only hard work but also smart choices in nutrition and exercise, just as Suhas Khamkar has demonstrated throughout his illustrious career. Suhas proves that with dedication and the right approach, anyone can build a strong and enviable physique.
