Athlete superfeature
HOW I BECAME THE NBBF MR NORTH OVERALL 2014:
MY PHYSIQUE TRANSFORMATION PLAN
BY Ashley Kaniah
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| Victory pose with Team Kaniah |
Profile
Name: Ashley KANIAH
Age: 23
Weight: 87 kg (Contest) 115 (Off Season)
Height: 1m 80 cm
Years in bodybuilding: 8 years of which 2 years training for contest prep
Achievements: Leaner as the years are going by when prepping for contest
Occupation: Law Practitioner Vocational Course (Attorney Exams Due 8th September '14)
Goals: To compete in Mr. North 2014 and to be the ideal husband to my wife LOL
Favourite Bodybuilders: Arnold (Physique) and Kai Green (Philosophy)
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| Favourite bodybuilders |
Typical daily diet
- 05:00: Glass Black Coffee No Sugar. Cardio at home - 20 minutes bike 20 minutes treadmill. Light abs workout or 5 sets of 25 press up
- 06:00: 0.5 L water + 10 egg whites
- 07:30: 5 Weetabix in water (make it turn into a edible paste)
- 10.00: 0.5 L Black Coffee with 1 tsp sugar
- 12.00: (GRILLED - 100g chicken + 100g fish) + 3-5 lettuce leaves
- 14:00: 0.5 L Black Coffee with 1 tsp sugar
- 16:00: 100g Grilled Chicken
- 17:00: Weight Training + Cardio on Elliptical on every day
- 19:00: (GRILLED - 100g chicken + 100g fish) + Brede Tompouce Touffé
Supplements
- Started taking over-the-counter thermogenic fat burners after 5 weeks natural diet to prep for Mr North. So basically no products whatsoever was consumed the first 5 weeks
- Bought BCAA tabs for the 5 weeks that was left and replaced the 10 a.m 0.5 L Black Coffee with 1 tsp sugar with phase 8 protein with my weetabix paste for breakfast
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| Preparing my chicken breast for a week About 5-6 chicken breast each weighing approximately 1 pounds (Rs 280 for 4 pounds) |
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| Preparing my fish fillet for a week (either one) Approximately about 3 pounds a weeks (Rs 210) Options: Dorade, thon, empereur, bekin |
Food Preparation done with proper attention to measurement
TRANSFORMATION TRAINING PROGRAM
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Mr North 2013 Contest Prep Transformation For 2014, my goal was to be leaner yet bigger looking |
BODY-PARTFOCUS: Legs/ Glutes and Hams
I train leg twice a week
Monday – Mass
Friday – More emphasis on glutes and hams and especially building well defined muscles which is a requirement for contest
Monday workout
- 10 sets x 25 reps Bodyweight Squats
- 6 sets x 25 reps Front Barbell Squat (increasing 5 kilos every 2 sets)
- 2 sets x 25 reps Normal Squat
- 2 sets x 20 reps Normal Squat
- 2 sets x 15 reps Normal Squat
Notes:
- I usually keep on doing a front and a back squat alternatively without pause and then take a rest of 30-60 seconds before attempting the next front-back squat
- Leg Press at least 5 sets increasing the weight by 10-20 pounds each sets (Heavy)
Personal Best is 200 Kilos - Link to picture
Ex Personal Best (180 Kilos) was the week before 200 Kilos attempt –Link to picture
Friday workout
- Leg Extension + Bent Over Stiff Leg Dumbell Deadlift 6 Sets Each
- Harmstring Curls - 3 sets with both legs and 3 sets alternating each leg
- Walking Lunges / Farmer’s Walk – 5 sets of 30 lunges steps
- Calves
- Trained on Monday / Wednesday / Friday
- Donkey Calf Raise
- Seated Calf Raise
BODY-PARTFOCUS: Biceps
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| Training biceps @ 6weeks out |
Usually I train them on leg days (Monday and Friday)
No specific routine, it’s what I feel like working out that day
At least 3 biceps workouts
Workouts includes:
- Barbell Curls (Heavy)
- Barbell Curls Lying Against An Incline
- Dumbbell Curls
- Cable hammer Curls
- Cable Preacher Curls
- Drag Curls
- Concentration Curls (the way Arnold used to do it)
BODY-PARTFOCUS: Triceps
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| Training triceps @ 4 weeks out |
Usually I train them on chest days
No specific routine, it’s what I feel like working out that day
At least 3 triceps workouts
Workouts includes:
- Dips
- Close Grip EZ Bar Press
- Cable Rope Overhead Triceps Extension
- Bench Dips
- Reverse One-Arm Cable Triceps Extensions
BODY-PARTFOCUS: Back
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| Back training @ 5 weeks out |
Usually I train back on Thursdays
At least 5-6 back workouts
Workouts includes:
- Chin Up
- Close Grip Front Lat Pulldown
- Wide Grip Front Lat Pulldown
- Wide Grips Back Lat Pulldown
- Straight Bar Mid Row
- Straight Bar Reverse Grip Row
- Bent Over Dumb-bell Raise
- One Arm Dumb-bell Row
- Straight Arm Pulldown
- Back Hyperextensions
- Seated Cable Rows
- Pull Ups
- DEADLIFT – HELL YEAAAAAHHH LOL
BODY-PARTFOCUS: Shoulders
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| Shoulder training @ 8 weeks out |
Usually I train shoulders on Wednesdays
At least 5-6 shoulder workouts
Workouts include:
- Arnold Dumb-bell Press
- Front Lateral Raise
- Side Lateral Raise
- Military Press
- Bent Over Dumb-bell Rear Delt Raise
- Cable Rear Delt Flyes
- Clean and Jerk
- Upright Rows
- Front Plate Raise
- Seated Dumb-bell Press
- Shoulder Shrugs
BODY-PARTFOCUS: Chest
Usually I train chest on Tuesday (Not On International Mondays LOL)
At least 4-5 chest workouts
Workouts include:
- Push Up Flat Bench Press
- Incline Bench Press Flat Dumb-bell Bench Press
- Incline Dumb-bell Bench Press Flat Dumb-bell Flyes
- Incline Dumb-bell Flyes Flat Cable Flyes
- Incline Cable Flyes Pull Overs
- Cable Crossover Low Cable Crossover
- Seated Machine Bench Press
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| Training the chest @ 4 weeks out |
BODY-PARTFOCUS: Abdominals
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| Ab training @ 4 weeks out |
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| Doing dragonflies @ 18 days out |
Usually I train abs every 2 days and obliques the days I’m not training abs
At least 2-3 workouts
Workouts includes:
- Barbell Ab Rollout On Knees Bottoms Up
- Sit Up Crunches
- Cocoons Hanging Leg Raise
- Lying Weighted Leg Raise Otis Up
- Plank Scissor Kick
- Seated Leg Tuck Toe Touches
- One Arm Low Pulley Cable Side Bend Dumb-bell Side Bends
CARDIO: a very important aspect of the diet programme
Usually I do 40 minutes in the morning and 20-30 minutes in the evening in the gym
Cheat Meals
Cheat meals are very important in your diet to boost your metabolism at certain point and to avoid letting your body be used to the same constant food intake. The only cheat meals I had was boulettes every 3 or 4 weeks so that to savour the taste of other foods and boost my morale of not letting this diet become a monotony.
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| Going out with the family to have boulettes as cheat meals now and then |
The transformation process in pictures
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| If 10 weeks diet is too much for you, 5 weeks is also good as you can see the results above |
4 weeks out
20 days out
Ultimately at the NBBF Mr North Edition 2014
I won
1. -90 Kg Category
2. Best Abdominals
3. Overall Mr North 2014 Winner
7-0 decision in my favour from the 7 judges!
7-0 decision in my favour from the 7 judges!
More pictures from contest (and after)
More pictures here
Other articles by Ashley on Bodybuilding Mauritius
Your holiday fitness program (click to read)
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