Omar El Sheikh is the first Egyptian fitness model to be featured on Skinny Muscles. He is a 23 year old who is following his childhood dream of achieving a cover model physique. Find out what motivates him, his diet and weekly workout schedule.
Would you introduce yourself, please?
My name is Omar El Sheikh. I am 23 years old and I was born and raised in Cairo, Egypt. I studied Business administration.
I have positive attitude towards life. In both success and failure, there is always something to learn and benefit from. I am naturally a friendly and adaptable person. I’m always trying to push myself further.
- Height: 6’1′ [186cm]
- Weight: 185 lbs [84kg]
- Body fat: 7%
When did you start your body transformation?
From a young age, I wanted to have a physique like the athletes in fitness magazines. I didn’t know where to start but I figured out dreaming about it wasn’t enough. I needed to do something.
So I decided that the first thing I need to do is to get off the couch and go beyond my comfort zone. I joined a local gym and I’ve been hooked ever since.
What keeps you motivated?
I enjoy anything that challenges me. I feel like I am in a constant competition with myself to improve. I also get motivated from the impact my progress has on others. Besides I am interested in arts which made me look at my body as a piece of work trying to perfect it.
My dream of having a better body kept me motivated and hungry to research more and to find new techniques to achieve that dream body. Seeing my progress and looking at my body transformation is my every day motivation.
How many days per week you workout and your normal weekly workout schedule?
I prefer to work each muscle group separately. I like to hit my muscles hard. That means proper workouts and enough rest time before I am ready for the next session.
This is a sample of my weekly workout schedule:
- Barbell bench press (4 sets x 10 reps)
- Dumbbell bench press (4 sets x 10 reps)
- Incline bench press (4 sets x 10 reps)
- Dumbbell fly Incline (4 sets x 10 reps)
- Decline bench press (4 sets x 10 reps)
- Decline cable bench press (4 sets x 10 reps)
- Wide grip lat pull down (4 sets x 10 reps)
- Bent over row (wide) (4 sets x 10 reps)
- Seated cable row (close grip) (4 sets x 10 reps)
- One arm dumbbell row (4 sets x 10 reps)
- Romanian dead lift (4 sets x 10 reps)
- Barbell shrug (3 sets x 10 reps)
- Behind back barbell shrug (3 sets x 10 reps)
- Standing military press (3 sets x 10 reps)
- Front dumbbell raise (3 sets x 10 reps)
- Arnold dumbbell press (3 sets x 10 reps)
- Side lateral raise (3 sets x 10 reps)
- Dumbbell shoulder press (3 sets x 10 reps)
- Barbell press behind neck (3 sets x 10 reps)
- Bent over two dumbbell raise (3 sets x 10 reps)
Thursday: Rest day
- Barbell curl (3 sets x 10 reps)
- Dumbbell alternate bicep curl (3 sets x 10 reps)
- Preacher curl (3 sets x 10 reps)
- Hammer curl (3 sets x 10 reps)
- Dumbbell triceps extension (3 sets x 10 reps)
- Triceps push down (3 sets x 10 reps)
- Overhead barbell triceps extension (3 sets x 10 reps)
- Dumbbell kick back triceps (3 sets x 10 reps)
- Barbell squats (6 sets x 10 reps)
- Leg extensions (4 sets x 10 reps)
- Dumbbell lunges (4 sets x 10 reps)
- Standing calf raise (4 sets x 20 reps)
- Leg press (4 sets x 10 reps)
Sunday: Rest day
What is your favourite muscle group and your favourite exercise for it?
Deadlifts. I feel good after deadlifts. I feel so strong doing them. It’s like I’m lifting up the world.
What’s your diet like?
- 5 egg whites
- Oats + skimmed milk
Meal 2: Post Workout
- 1 scoop whey protein
- Grilled chicken breast
- 1 Serving mashed potatoes
- 2 Tuna cans
- Green salad
- 1 scoop whey protein
- Cottage cheese
What is your advice to anyone who wants to gain weight and build muscles?
It’s important to understand that the weight of the weights you lift is less important than the form you lift with. Execute each exercise correctly rather than worry about how much weights you lift.
There’s a reason why bodybuilders are on high calories and high protein diets. If you want to get bigger, you not only have to supersize your weights but you have to supersize your meals too.
Just like excess calories can make you gain weight in the form of fat, you can combine good calories and exercise to gain muscle mass.
What are your ambitions?
I’d like to gain more knowledge about fitness, nutrition and new bodybuilding techniques and apply them to my daily routine and workout program.
And as for my long term goals, I’d like to raise awareness about the fitness scene in Egypt. I also like to be sponsored and featured in fitness magazines.
Photography credit: Louay Nasser – facebook.com/louaynasser [/quote_box_center]