Kamal Elgargni is a renowned Libyan-British professional bodybuilder who competes in the 212 division of the IFBB Pro League.
Born on November 21, 1971, in Tripoli, Libya, Kamal Abdulsalam Elgargni has an inspiring story of perseverance and determination in the face of adversity.
Despite facing challenges from bodybuilding leagues and even his government, Elgargni remained unwavering in his pursuit of competitive bodybuilding.
Elgargni’s journey began in 1993 when he started training in Libya. In 1994, he won his first Libyan championship competition in the 70KG class.
However, in 1997, he relocated to Malta before eventually settling in the United Kingdom. After establishing himself in the UK, Elgargni competed under the British flag and won the 2001 NABBA Britain in his height class.
From 2003 to 2017, he competed under the Qatar flag, a unique circumstance that unfolded due to Qatar’s need for talented bodybuilders.
Elgargni, being a NABBA world champion, perfectly fit the criteria and represented Qatar at the national level while also acquiring Qatari citizenship.
Elgargni’s journey took a turn in 2018 when he earned his pro card and made his mark on the professional bodybuilding stage.
However, his initial venture into professional competition at the 2003 Night of Champions (now New York Pro) did not go as planned, with him placing twenty-first out of forty-one competitors.
Despite this setback, Elgargni’s determination persisted, and he continued to strive for success. In 2011, the Asian Bodybuilding Federation ceased operations, prompting Elgargni to return to England.
The first Libyan Revolution occurred during this period, leading Elgargni to compete under his home country’s flag again. He achieved remarkable success, winning all three shows he participated in that year.
In 2013, Elgargni faced challenges with the IFBB organization, as they denied him his pro card and subsequently banned him for two years.
However, he appealed the ban, and after a year-and-a-half-long suspension, he was allowed to compete under the Libyan flag. Elgargni’s persistence paid off when he emerged as the IFBB World Amateur Championships champion in 2013.
Despite his exceptional accomplishments, Elgargni encountered further difficulties when the IFBB representatives in Libya, possibly influenced by the government, banned him for life from the organization in 2013 without proper documentation or a valid reason.
Elgargni has amassed an impressive list of victories throughout his career, including six IFBB World Amateur class shows, 10 Asian Gold Cup wins, and numerous gold medals in the African and European Championships between 2003 and 2014.
In recent years, Elgargni’s success continued to shine as he claimed top placements at esteemed competitions. In 2018, he secured first place at the Arnold Classic and third at the Mr. Olympia. The following year, Elgargni emerged as the champion at the prestigious Mr. Olympia contest.
In 2020, he attained second place at the Mr. Olympia and maintained outstanding performance with a third-place finish in 2021. In 2022, he achieved fourth place at the Texas Pro and second place at the Tampa Pro.
Kamal Elgargni’s journey showcases his unwavering determination, resilience, and dedication to the sport of bodybuilding.
Despite facing numerous challenges and setbacks, he has established himself as a prominent figure in the competitive bodybuilding world, leaving a lasting impact on the industry.
Kamal Elgargni Diet and Nutrition Plan
Kamal Elgargni follows a disciplined diet plan during his contest prep, consisting of six meals daily. While the exact details may vary based on his coach’s physique assessment, the overall structure remains consistent.
During the off-season bulking phase, Elgargni maintains a clean diet, ensuring that at least 80% of his food intake consists of nutritious, wholesome sources.
This approach helps him stay lean year-round and facilitates a smoother cutting period later. Elgargni understands the importance of prioritizing clean food even during bulking.
While consuming a surplus of calories is necessary to support muscle growth and weight gain, he avoids consuming junk food that can lead to excessive fat accumulation in unfavorable areas.
By focusing on nutrient-dense foods, Elgargni maximizes the effectiveness of his cutting phase when it comes time to reduce body fat.
Although Elgargni adheres to a strict diet for extended periods, he also enjoys a favorite cheat meal prepared by his wife.
This meal serves as a well-deserved break from the rigors of his strict dieting routine and provides a reprieve. The specific details of his favorite cheat meal are in the accompanying video interview.
This strategy allows him to optimize his results during cutting while still providing the necessary surplus of calories for muscle growth during the off-season.
Kamal Elgargni Meal Plan
Here is Kamal Elgargni’s meal plan:
Kamal Elgargni Meal 1
- 10 egg whites
- 2 whole eggs
- 1 cup of oats
Kamal Elgargni Meal 2
- 8 oz of beef
- 1 cup of rice
Kamal Elgargni Meal 3
- Whey protein
- 1 apple
Kamal Elgargni Meal 4
- 10 oz of chicken
- 8 oz of sweet potato
Kamal Elgargni Meal 5
- 10 oz of chicken
- 1 cup of vegetables
Kamal Elgargni Meal 6
- 10 oz of beef
- 1 cup of vegetables
Please note that this is a sample meal plan, and the exact quantities may vary based on individual preferences and dietary requirements.
Kamal Elgargni Supplements
Kamal Elgargni incorporates certain supplements to support his training and performance. While he occasionally uses a pre-workout supplement, he primarily relies on coffee to energize himself before training sessions.
Additionally, Elgargni is a proponent of branched-chain amino acids (BCAAs). These essential amino acids, including leucine, isoleucine, and valine, play a crucial role in muscle protein synthesis and recovery.
By supplementing with BCAAs, Elgargni aims to support muscle growth and reduce muscle breakdown during intense workouts.
Creatine is another supplement favored by Elgargni. Creatine is a naturally occurring compound that provides energy for muscle contractions, making it beneficial for high-intensity exercises and strength training.
By supplementing with creatine, Elgargni aims to enhance his strength, power, and overall athletic performance.
Kamal Elgargni Workout Routine
Despite being in his offseason, he remains committed to a healthy and clean nutrition plan, allowing him to maintain a lean physique and avoid excessive cardio to burn excess calories.
Elgargni, a seasoned and mature bodybuilder at 51, dedicates five consecutive days to his training regimen. This battle plan is designed to help him build and maintain muscle mass while focusing on specific muscle groups throughout the week.
While the exact details of Elgargni’s current workout routine are not specified, it can be assumed that his training sessions include compound, isolation, and techniques to maximize muscle growth and strength.
His workouts likely involve exercises targeting different muscle groups, such as the chest, back, legs, shoulders, and arms. Elgargni aims to improve muscle size, density, and overall muscularity by following a structured workout plan.
Elgargni’s dedication to consistent training, even during the offseason, demonstrates his commitment to continually improving his physique and maintaining a competitive edge in bodybuilding.
Monday: Arms Workout
|Machine Biceps Curl||3 Sets of 15 Reps|
|Dumbbell Curl||3 Sets of 12-15 Reps|
|EZ-Bar Curl||3 Sets of 12-15 Reps|
|Concentration Curl||4 Sets of 15 Reps|
|Close-Grip Push-Down||6 Sets of 25 Reps|
|Reverse-Grip Cable Push-down||6 Sets of 25 Reps|
|Superset: Skull Crusher, and Close-Grip Bench Press||3 Sets of 15 Reps Each|
|Rope Triceps Extension||3 Sets of 15 Reps|
Tuesday: Back Workout
|Wide-Grip Lat Pull-Down||3 Sets of 12-15 Reps|
|Single-Arm Seated Row Machine||3 Sets of 12-15 Reps|
|Behind-the-Neck Lat Pull-Down||3 Sets of 12-15 Reps|
|Wide-Grip Seated Row||3 Sets of 12-15 Reps|
|Close-Grip Lat Pull-Down||3 Sets of 12-15 Reps|
|Superset: Back Extension and Low Seated Row||3 Sets of 12-15 Reps Each|
Wednesday: Shoulder Workout
|Machine Standing Lateral Raise||3 Sets of 15-20 Reps|
|Smith Machine Shoulder Press||3 Sets of 12 Reps|
|Dumbbell Lateral Raise||3 Sets of 12-15 Reps|
|Reverse Pec Deck||3 Sets of 15-20 Reps|
|Front Dumbbell Raise||3 Sets of 15 Reps|
|Barbell or Dumbbell Shrug||3 Sets of 15 Reps|
Thursday: Chest Workout
|Pec Deck||5-6 Sets of 25 Reps as a Warm-Up|
|Incline Machine Chest Press||3 Sets of 12-15 Reps|
|Dumbbell Bench Press||3 Sets of 12-15 Reps|
|Cable Fly||4 Sets of 20 Reps|
|Incline Smith Machine Chest Press||3 Sets of 12-15 Reps|
|Dips||3 Sets of 12-15 Reps|
Friday: Quads Workout
|Leg Extension||4-5 Sets of 25-30 Reps as a Warm-Up|
|Leg Press||3 Sets of 15 Reps|
|Safety Bar Squat||3 Sets of 10-12 Reps|
|Hack Squat||3 Sets of 12-15 Reps, Followed by Two Drop Sets with 12-15 and 20-25 Reps|
|Superset: Leg Extension and Walking Lunge||3 Sets of 15-20 Reps and 10 Reps Per Leg|
Saturday: Hamstrings Workout
|Lying Leg Curl||3 Sets of 15-20 Reps|
|Standing Leg Curl||3 Sets of 15-20 Reps|
|Stiff-Legged Deadlift||3 Sets of 15-20 Reps|
Sunday: Abs and Calves Workout
|Decline Crunch||4 Sets of 25 Reps|
|Leg Raise||4 Sets of 25 Reps|
|Cable Crunch||4 Sets of 25 Reps|
|Seated Calf Raise||3 Sets of 15-20 Reps|
|Standing Calf Raise||3 Sets of 15-20 Reps|
|Calf Press on Leg Press||3 Sets of 15-20 Reps|