1. Biography
• Name: Omar Essam
• Age: 20
• Height: 5’ 6”
• Weight (Contest): 155 lbs.
• Body Fat: 12%
• Hometown: Cairo, Egypt
• Gym: Smart Gym Cairo
• Profession: Business Student
2. What got you started in bodybuilding/fitness?
I wanted to change the way I looked before entering college. Also I wanted to change my lifestyle from only getting a few hours of sleep and eating loads of junk food. That’s why I started working out.
A lot of people at the gym made me very motivated to transform my body. So I started working out like an animal to be like them.
3. What keeps you motivated to train?
Results are always the biggest motivator, as well as when you inspire people. You feel like you want to do better as an inspiration, so it’s good to be an example in front of them.
4. What workout plan has worked best for you?
Day 1: Arms
• Close-Grip Bench Press: 3 sets of 10 reps
• Barbell Curls: 4 sets of 12 reps
• Triceps Pushdowns: 4 sets of 15 reps
• Overhead Extensions: 4 sets of 15 reps
• Skull Crushers: 4 sets of 8 reps
Day 2: Back
• Bent-over Rows: 3 sets of 12 reps
• Low Row: 3 sets of 12 reps
• Lat Pulldown: 3 sets of 12 reps
• Pull-ups: 3 sets of 12 reps
• Deadlift: 3 sets of 8 reps
• One-Arm Rows: 3 sets of 12 reps
Day 3: Chest
• Cardio: 25 min on Treadmill
• Dumbbell Flyes: 4 sets of 15 reps
• Bench Press: 3 sets of 12 reps
• Incline Press: 3 sets of 12 reps
• Decline Press: 3 sets of 12 reps
• Dumbbell Press: 3 sets of 8 reps
Day 4: Shoulders
• Cardio: 25 min on Treadmill
• Front Raises: 3 sets of 12 reps
• Shoulder Press: 3 sets of 12 reps
• Power Clean: 3 sets of 12 reps
• Shrugs: 3 sets of 12 reps
Day 5: Legs
• Squat: 6 sets of 8 reps
• Leg Press: 3 sets of 8 reps
• Lunges: 3 sets of 15 reps
• Leg Extensions: 3 sets of 12 reps
• Leg Curls: 3 sets of 12 reps
• Calf Raises: 6 sets of 8 reps
Day 6: Cardio
• Cardio: 25 min on Treadmill
Day 7: Cardio
• Cardio: 25 min on Treadmill
5. What is your philosophy about cardio?
Without cardio, you will not reach your goal. It is very important to do cardio to keep your definition…for me, I do cardio three days a week — 30 min on the treadmill (2 min sprint followed by 1 min walking) and sometimes I run on a moderate speed for 15 min.
6. What is your philosophy about weight training?
“LIFT FOR LIFE.” I always look for heavy weights, but when I am on a diet and not bulking, I do some drop-sets and supersets.
7. Do you prefer HIIT or steady state cardio?
HIIT— 30 min on the treadmill (2 min sprint, followed by 1 min walking).
8. What are your top 5 favorite exercises?
• Barbell curls
• Dead lifts
• Bench dumbbell press
• Shoulder press
• Squats
9. What is your philosophy about nutrition?
Good nutrition is a must if you want to reach your goals. The first thing I plan for reaching a goal is nutrition.
10. What nutrition plan has worked best for you?
Meal 1:
• Egg Whites
• 2 Tbsp natural peanut butter
• 1 cheese sandwich with 2 slices whole wheat bread, 1 fat-free cheese slice
Meal 2:
• 50g ON 100% Whey Protein
Meal 3:
• 2 chicken breasts
Meal 4: Post Workout
• 50g ON 100% Whey Protein
Meal 5:
• 2 chicken breasts
Meal 6:
• 1 can of tuna
11. What is your favorite cheat food?
• Pizza
• Pasta
• Cheese cake
12. What is your favorite health food?
• Chicken breasts
• Fish
• Tuna
13. What supplements have given you the greatest gains?
• Whey protein
• Xtend
• Animal Cuts
14. What does your pre and post workout nutrition consist of?
Pre: Chicken breasts 2 hours before working out, then my Nitric Oxide supplement.
Post: 2 scoops of whey protein immediately post workout — after 30 minutes, tuna or fish.
15. Which tools have helped you most with your nutrition and training?
Reading online information is very helpful.
16. Have online resources (social networks) helped you in your training?
Yes, of course. I always watch motivating workout videos on YouTube, which help a lot. Also, websites like Bodybuilding.com and MuscleDog.com have good advice with inspiring profiles, forums, articles and member updates—all of which help motivate me.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
Bodybuilding websites such as Bodybuilding.com, MuscleDog.com and Muscleandstrength.com.
18. What was the biggest mistake you made when you first started training?
I think the biggest mistake was that I didn’t do any cardio at the beginning because I thought it was not important. I realize now that without cardio, I cannot reach my target goals.
19. What tips would you give to a beginner?
• My recommendation for those who seek having a good body transformation is to look for a good diet before anything. You must ask trainers for supplements that can help you achieve your goals.
• What may work for others may not work for you, so you need to try a lot of supplements to know what works best. For me, the most important ones were amino acids, protein shakes, and NO pre-workout products.
• Lastly, working hard is the most important thing before thinking about taking any supplement.
20. What are your future fitness goals?
I have added some good muscle mass and my main goal is to be under 12 percent body fat.
21. Where can we find you on MuscleDog.com?
Check out my profile omar_moro to see my stats, photos, meal plan and more.
