Osman Ali's Body Transformation

Osman Ali (Ozzy)

Age: 21 years
Weight: 86kg (13st 8lbs)
Height: 5’10”

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.

Training Regimen

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
4x Crunches

Supplements

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:

Diet Plan

Breakfast
-50g BSN Syntha 6 first thing
-Multivitamin and Fish Oil
-100g oats 125ml semi skimmed milk
- 1x Banana
Lunch
-200g Chicken in a granary roll
2 hours before workout
- Pasta and sauce either on its own or with 2 chicken breasts
After workout
-50g BSN Syntha 6
Evening meal
-Approx 300g white fish or chicken either on own or with rice, pasta and mixed veg
Mid- meal snacks
-Tuna, cider vinegar and Ryvita
-Fruit
-200g Natural yoghurt and 2 tspns Acacia honey

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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