Champion Anil Shrestha shares his Muscle building secrets

Last week MuscleSite (MS) had chance to have chit-chat with one of the best, good-looking, most muscular, yet humble bodybuilder of Nepal : Mr. Anil Shrestha . 

Look at his BEFORE and AFTER pic and you will guess how hard working this guy would have been.

 Apart from talking about general agenda and current scenario of bodybuilding in Nepal;  MuscleSite (MS) requested him to tell us more about him and his training & diet regiment so that people around the world could get benefit by his experience and knowledge. 

Here is the excerpts of what he had shared with us for the benefit of whole BB scenario of Nepal in coordination with KTM NPS (NBBAN).

Hi People out there,  I am Anil Shrestha from old baneshwor. I am 35 years old now, I am 5 feet 5 inches tall. I have been working out in various gyms from around 17  years. I worked out for 7 years in Saudi

Arabia , 8 years in Baneshwor gym and at present i m with Royal Gym, Bauddha

from last 4 years.

Credentials and Achievents

Mr.Purbanchal, 2000 -  
Mr bagmati,2001 -  
Dharmashree, 2001  -
Mr Bagmati 2007      
Dharmashree 2011 -
Mr. Himalaya 2012  -
Mr. Nepal 2014
Dharmashree 2014

My Vital Status : (in inches)

Off season body size

- Chest 48 - Arms 19 - Waist 33 - Thigh 24 - Weight 86 to 88 kg.

Competition body size

- Chest 48 - Arms 17 - Waist 29 - Thigh 23- Weight 68-70 kg.  

My Exercise chart and diet chart for my dear friends:

Exercise Chart

Day 1

Bench press 

Flat flying 

Dumbbell pullover 

Close push up 

Lying triceps 

French press 

Calf raises 

Seated calf raises 

Day 2 

Chining bar.

Barbell Rows.

Dumbell rows 

Front Pully lat pulldown

Seated Pully Pull down

Barbell curls

Dumbell curl. 

Side rod bendovers

seat ups

Leg raises 

Day 3

REST

Day 4

Barbell Front Press

Dumbbell shoulder press

Bent over side laterals

Upright rows

Barbell shrugs

Calf Raises

Day 5

Free squat.

Weighted Squat.

Front Squat 

Leg Curls.

Stiff leg barbell rows

Abdominal 

Day 6 & 7 

Rest 

And my reps are :

1st week 12-15 Repetitions.

2nd week 9-11 Repetitions.

3rd week 6-8 Repetitions.

4th week 3-5 Repetitions.

Every month-end drop sets

Diet List

Multivitamin in the morning 

Breakfast 

8:00 -- 5 egg whites. Poriz, cornflex, honey 

9:00 -- exercise 

11:00-- Whey protein, Amino acids 

12:00 -- Beans, milk, egg, fish oil. 

3:00 -- Rice, Dal,(lentils) Tarkari (fresh veggies).

5:30 -- Tuna, Milk, Chocos

8:30 -- Egg whites, Beans, Chicken breast, brokauli, Fish oil

10:00-- Salad. Green tea.

I used to workout at Baneshwor gym in 2052. In 2060 i went to Saudi Arabia, and then from 2067 till date i am with Royal Gym Baudhha.

Bodybuilding Tips for Newcomers 

People who just start out on a bodybuilding training course often set unrealistic goals. They are not to blame since there are so many get quick muscles and body ads which promise a world-class body in only a few weeks. Fact is that bodybuilding is a sport of commitment. 

To put on tremendous weight overnight is not recommended. You will have to eat like crazy and most of the foods consumed will not be transformed into muscle, but rather flab around the waist and cholesterol that will build up in your arteries.  As such read up as much as you can about bodybuilding and do read what the experts say. When talking about experts, the idea is to get advice from bodybuilding professionals who have gained reputations for excellent training.

People train better when they have goals. It is also true for bodybuilding. No champion won the title from riding the wind. It is super fine if your goals are not to win the next competition. If however, you want to get near to you goal, you need to train harder, longer, and more disciplined. 

Please note that it took me grueling 3 whole months to get to 67 kg from that 86 kg. 

Contact  me at  9842430615 to help you set realistic bodybuilding goals and help you train to achieve your objectives in bodybuilding.

As far as practicable i will be replying your answer of this article on the facebook link of this article on "Natural Bodybuilding association nepal" group. Which can be found at https://www.facebook.com/groups/nbanepal/

Thanking  you all .

Love you

Anil Shrestha, Old Baneshwor, Kathmandu.

26 July 2014

P.S. : Questions, Comments , Suggestions , Advises and corrections are warmly welcome. --Ktm Nps (https://www.facebook.com/ktm.nps)