Osman Ali (Ozzy)
Age: 21 years
Weight: 86kg (13st 8lbs)
Goal: He jests that one day he would like to see himself on the Olympia stage, but with progression like this who’d bet against him! Ozzy only started training when he was 19 years old joining his first gym in August 2009, weighing in at just 7.5 stone (46.7kg).
Since then he has met IFBB bodybuilders and trained alongside some competitive pro’s which has taught him a lot about resistance training and nutrition, enabling him to pack on a massive 6 stones in 2 years (equating to approx 1.75kg per month or 0.4kg per week)!
Ozzy currently trains 4 times a week splitting his muscle groups into chest and biceps on Day 1, back and triceps on day 2, shoulders and abs day 3, and legs and calfs on day 4.
|Day 1||Day 2||Day 3||Day 4|
|Chest Biceps||Back Triceps||Shoulders Abs||Legs Calfs|
|4 x Flat bench||4x Wide grip pull up||4 x Military Press||4 x Squats ATG|
|4 x Incline||4 x Wide the head Pull up||4 x Barbell press||4 x Front squats ATG|
|4 x Flat Flys||4 x Incline Cable row||4 x Rear Barbell delt press||4 x leg extensions|
|4 x Incline flys||4 x Tbar Row||4 x Lateral Raises||4 x leg reverse curls|
|4 x Supinated curls||8 x Skullcrushers||4 x Front Raise||16 x Calf raises|
|4x Hammer curls||4 x Pushdowns||4 x Captains Chair|
|4 x Preacher Curls||4 x Dips||4x Ab Extension|
|4 x Barbell curls||4 x One Arm tricep extension||4 x Dragon Flag|
His supplement regimen has changed over the years starting in year 1 with 50g Nutrisport 90+ in the morning and 50g post workout. For year 2 he started incorporating pre-workout supplements including BSN NO-Xplode, followed by a post workout protein and carb blend of BSN Syntha 6.
Ozzy attached his (I quote) “rough” diet plan template for us to browse over and we have to say it seems very well balanced:
|-50g BSN Syntha 6 first thing|
|-Multivitamin and Fish Oil|
|-100g oats 125ml semi skimmed milk|
|- 1x Banana|
|-200g Chicken in a granary roll|
|2 hours before workout|
|- Pasta and sauce either on its own or with 2 chicken breasts|
|-50g BSN Syntha 6|
|-Approx 300g white fish or chicken either on own or with rice, pasta and mixed veg|
|Mid- meal snacks|
|-Tuna, cider vinegar and Ryvita|
|-200g Natural yoghurt and 2 tspns Acacia honey|