Hi! Tell us about yourself and your training
My name is Michael Gamil, I’m 25 years old and from Egypt. Single with no kids. I’m a social media marketer, and I also study a digital marketing diploma during the weekend.
I have been training for about five years. I was very thin, and that always bothered me, so I decided to get my body in shape. Besides bodybuilding, I also do swimming, ping pong and play guitar.
What I like about bodybuilding is that it not only makes my body in a good shape, it also keeps me active and energetic. When I stop training for like a week, I feel so lazy.
Describe a typical day of training
I usually go to the gym after work, before going I drink my RSP BCAA and a cup of coffee and sometimes eat a banana or an apple. I start training by doing some stretches, press and pull-ups.
My weekly program is:
- Chest day
- Arms day
- Shoulders day
- Rest day
- Back day
- Leg day
- Rest day
My training usually takes about 1 hour per day and about 6 hours per week, and I usually train with my friend.
My favorite exercise is barbell bench press. At the end of training day, 3 times a week, I do some cardio like classic burpee, jumping lunge, mountain climber twist, plank and star jumps. When I do these exercises, it takes about 10 minutes each time.
After training I eat some vegetables and take my ISO100 Dymatize protein.
How do you keep going and push harder?
I’m a regular traveler, so I always motivate myself to train to be in good shape for vacations.
It’s important that I don’t skip training even when on vacations, so I always stay in hotels that has a gym, or at least a gym near the hotel.
When I feel down, I look back to my photos from before I started training. I remind myself that I don’t want to be that guy again.
Another thing is that I train with a friend, so we always motivate each other to keep going. I organize my time pretty well, I have a lot to do in my day but with plans and organizing, I find the time to do them all.
How are you doing today and what does the future look like?
My training nowadays is good, but it needs to be better. I skipped 2 days this week and last week also because I was feeling stressed about some issues concerning work.
In the future I’m planning to bulk. I’ll probably start in January. And I also want to change my protein powder, I’m using ISO100 Dymatize now but I don’t think that it’s the perfect one for me, so I’m thinking about trying Nitro Tech.
For the business, I’m planning to establish my ecommerce business and find a good team to manage the business because it’s takes more than one to run an ecommerce.
If I could start over in my bodybuilding journey, I would definitely follow my discipline and diet more accurately. At first, I didn’t take my diet serious, so I didn’t get good results back then. So I would definitely change that and follow my diet.
How do you recover, rest and handle injuries?
I always do some stretches before training to avoid injuries, and I sleep well, about 8 hours a day.
I also take BCAA for recovering and sometimes I take an ice bath (I buy a bag of ice from a grocery or convenience store and fill the bathtub halfway up with cold water. Then I add the ice to the bathtub until the temperature is 55–60 °F (13-16 celcius, I measured with a thermometer), and put on shorts and foot booties to protect sensitive areas. I start by only immersing the lower half of my body and then submerge other parts of my body and relax for about 6-8 minutes).
However, one time I had an injury in the right shoulder. I went to see the doctor and stopped training for about 1 year as he recommended me, so at that time I was only doing cardio and some daily stretches.
How is your diet and what supplements do you use?
My diet usually consists of 4-5 meals per day:
- 1 – oats with milk and 3 eggs
- 2 – tuna
- 3 – rice with chicken
- 4 – salad and fruits
- 5 – Diced beef with rice
I usually follow this diet carefully so I don’t worry about how many calories I eat.
I take one cheat day per week, I eat whatever I want in that day. I drink about 1 cup of coffee, 2 cups of tea a day and I don’t drink alcohol.
So far, I have been following the same diet for the whole year, but I’m planning to start bulking in January 2020 and then start cutting in May 2020.
What has inspired and motivated you?
I always watch Ulisses videos. He motivates me with his training videos. Plus the workout music that I listen to in the gym keeps me active.
Training with a friend also keeps me motivated.
Advice for other people who want to improve themselves?
Most people start doing bodybuilding and think that they will get their body in shape in a month or 2, that’s why they give up quickly.
My advice is to be patient and don’t expect to see good results before at least 3 months with consistency, and to focus on following a good diet to gain muscles and be in shape, and also to sleep 7-8 hours a day.
When it comes to training, train only one muscle group a day, drink a cup of coffee and a banana before training and eat well after training.
Are you taking on clients right now?
No, I’m not interested in taking clients and doing bodybuilding as a job, because I already love my work.
Where can we learn more about you?
My main social media profile is my Instagram: @michael_gamill
I’m also on LinkedIn: Michael Gamil