Kamal Elgargni Diet Plan and Workout Routine

Kamal Elgargni Workout and Diet Plan

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Kamal Elgargni is a renowned Libyan-British professional bodybuilder who competes in the 212 division of the IFBB Pro League. 

With an impressive track record, Elgargni has secured his place among the elite bodybuilders, winning prestigious events such as the 212 Olympia in 2019 and the 212 Arnold Classic in 2018.

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.

Kamal Elgargni Diet Plan and Workout Routine
via kamal elgargni instagram

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.

kamal elgargni bodybuilder
via kamal elgargni instagram

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 diet plan
via kamal elgargni instagram

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.

Overall, Kamal Elgargni’s approach to nutrition emphasizes the importance of maintaining a clean diet throughout the year, even during the bulking phase. 

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 supplement
via kamal elgargni instagram

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

kamal elgargni workout
via kamal elgargni instagram

During the offseason, Kamal Elgargni follows a rigorous workout routine at the MI40 Gym in Tampa, Florida. 

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 Curl3 Sets of 15 Reps
Dumbbell Curl3 Sets of 12-15 Reps
EZ-Bar Curl3 Sets of 12-15 Reps
Concentration Curl4 Sets of 15 Reps
Close-Grip Push-Down6 Sets of 25 Reps
Reverse-Grip Cable Push-down6 Sets of 25 Reps
Superset: Skull Crusher, and Close-Grip Bench Press3 Sets of 15 Reps Each
Rope Triceps Extension3 Sets of 15 Reps

Tuesday: Back Workout

Wide-Grip Lat Pull-Down3 Sets of 12-15 Reps
Single-Arm Seated Row Machine3 Sets of 12-15 Reps
Behind-the-Neck Lat Pull-Down3 Sets of 12-15 Reps
Wide-Grip Seated Row3 Sets of 12-15 Reps
Close-Grip Lat Pull-Down3 Sets of 12-15 Reps
Superset: Back Extension and Low Seated Row3 Sets of 12-15 Reps Each

Wednesday: Shoulder Workout

Machine Standing Lateral Raise3 Sets of 15-20 Reps
Smith Machine Shoulder Press3 Sets of 12 Reps
Dumbbell Lateral Raise3 Sets of 12-15 Reps
Reverse Pec Deck3 Sets of 15-20 Reps
Front Dumbbell Raise3 Sets of 15 Reps
Barbell or Dumbbell Shrug3 Sets of 15 Reps

Thursday: Chest Workout

Pec Deck5-6 Sets of 25 Reps as a Warm-Up
Incline Machine Chest Press3 Sets of 12-15 Reps
Dumbbell Bench Press3 Sets of 12-15 Reps
Cable Fly4 Sets of 20 Reps
Incline Smith Machine Chest Press3 Sets of 12-15 Reps
Dips3 Sets of 12-15 Reps

Friday: Quads Workout

Leg Extension4-5 Sets of 25-30 Reps as a Warm-Up
Leg Press3 Sets of 15 Reps
Safety Bar Squat3 Sets of 10-12 Reps
Hack Squat3 Sets of 12-15 Reps, Followed by Two Drop Sets with 12-15 and 20-25 Reps
Superset: Leg Extension and Walking Lunge3 Sets of 15-20 Reps and 10 Reps Per Leg

Saturday: Hamstrings Workout

Lying Leg Curl3 Sets of 15-20 Reps
Standing Leg Curl3 Sets of 15-20 Reps
Stiff-Legged Deadlift3 Sets of 15-20 Reps

Sunday: Abs and Calves Workout

Decline Crunch4 Sets of 25 Reps
Leg Raise4 Sets of 25 Reps
Cable Crunch4 Sets of 25 Reps
Seated Calf Raise3 Sets of 15-20 Reps
Standing Calf Raise3 Sets of 15-20 Reps
Calf Press on Leg Press3 Sets of 15-20 Reps
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