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👋 Hi! Tell us about yourself and your training
Hello! My name is Jasa Oslaj and I am a 21-year-old bodybuilder from Slovenia. I have been training since I was about 16 and since then my lifestyle has completely changed. I never really cared about my body or my image at all, since I was mainly just playing video games at home and not putting any attention to myself.
The reason I started training is because I wanted to stand out from the public and just be different. I’ve never really been in the center of attention and was bullied for just being skinny and small.
I started with calisthenics (bodyweight training) for about two years and that really gave me a lot of strength as well as muscle mass.
After those two years, my results kind of slowed down and that’s when I started weight lifting. I noticed a huge change in my body very quickly as I gained plenty of muscle mass, which really boosted my self esteem.
The thing that I love the most about bodybuilding is that will to never give up and how it changes you as a person not just physically but mentally! I struggled with a lot of anxiety and bodybuilding simply just made it so much easier to control and really give me the confidence that I have always wanted.
Currently, I am working on finishing a dietitian course and next year I am gonna go study for a kinesiology degree. I am also in the progress of making a special workout program for everyone to use and eventually release my own website that I have been working on for so long.
I have had a girlfriend since I was 18 and since then she has been the most supportive person that has really pushed my limits and made me a stronger person in general.
Ever since I grew my Instagram account, I received some sponsorship offers that I eventually dropped as it wasn’t serious enough. I am definitely open for any type of collaborations so feel free to send me a message on my Instagram!
⏱ Describe a typical day of training
I only did calisthenics for the first two years. My usual routine was the most basic three bodyweight exercises, which are push-ups, dips and pull ups. I started off very light and did a small amount each day until it eventually became easier to do.
After three months, I made myself a real structured bodyweight routine in which I did different types of explosive push ups, about 250 reps of dips in every training and of course different variations of pull ups. I did this type of training twice a day, usually when I came home and the second time in the evening. Only exception was in the summer, when I also did a workout in the morning whenever I was free.
When I turned 18, I started to mix calisthenics with weight lifting. At the beginning, I used very light weights and didn’t really have a fully structured weight lifting routine yet.
Today, I workout six days a week for about 1.30 hours daily. My strategy for working out has always been to lift until failure and always put maximum effort in it.
For a muscle group, I always try to do at least 12-15 sets with the last three sets until failure. I have always trained alone as it makes it a lot easier to truly focus on your lifting without getting distracted.
My current favorite exercise is probably overhead shoulder press.
👊 How do you keep going and push harder?
“Chasing nobody, marathon my own race,” from G-Eazy’s Achievement.
What keeps me going the most is the journey and the challenges that you face during the whole process. I had many days where my motivation was just too low and I felt like I couldn’t train at all.
What has always helped me the most on my bad days is to just look back at my older photos and really see how far I came with all the hard work I put into myself.
Music has also been a huge factor in my life when it comes to lack of motivation and will. There are days where music pumps me up more than any other preworkout.
My workout music has always been either rap or rock.
🏆 How are you doing today and what does the future look like?
For the year 2019, I wrote plenty of goals that I want to achieve. Now that the year is close to an end, I look on my list and see that I completed almost every goal that I set myself.
In the next five years, I want to be an inspiring figure who will help change lives. Nothing is more important to me than people thanking me for my help and that I truly inspire them to work harder!
🤕 How do you recover, rest and handle injuries?
When it comes to recovering I follow a certain strategy that I started doing about a year ago. Every three months of full working out, I give myself about two weeks off just to fully rest.
Ever since I’ve been doing this method, my muscles feel truly recovered and I get absolutely no pain or no injuries whatsoever. Lifting also becomes a lot easier after those two weeks and I notice progress a lot faster.
Sleep is also a super important factor in recovery so I make sure I sleep at least eight hours every night.
On normal days, I always take a day or even two off, depending if I did more than one workout that day.
🍎 How is your diet and what supplements do you use?
My diet is usually all around the same, except it’s different on portions. I never count calories as I depend more on macros and what I wanna eat on a certain day.
I have about five to six meals a day and try to intake about 250g of protein at least if possible. Between these meals I also have smaller snacks but that doesn’t apply to every week. Sometimes I have less meals than I had the other week.
On cut season, I just lower my carb and sugar intake, while on bulking season I literally consume as much as I possibly can. I usually have a big cheat day during the weekend or on Fridays. On a cheat day I usually eat some sort of fast food, depending on how I feel.
When it comes to supplements, for pre-workout I sometimes have a can of Red Bull or nothing at all, depends on how I feel before a workout.
After each workout, I’d have two scoops of protein powder and I mix it up with creatine. The brand I am using is Steel supplements.
👍 What has inspired and motivated you?
I mainly got inspired by different athletes such as Chris Bumstead and lots of different transformation videos on YouTube.
Music also motivates me a lot to workout as it really pumps up the blood in my veins and gets me in the right mood. Usually I listen to ro rap or rock, depends on the day.
The figure that inspires me the most currently would be Dwayne the Rock Johnson.
✏️ Advice for other people who want to improve themselves?
Honestly, just believe in yourself and don’t let anyone bring you down during your journey. There will always be people who will try to hate on you but you just gotta keep your head up high and be the bigger man.
At the end of the day, it’s you making the changes in your life that will turn you into a better version of yourself.
Also, make sure to start off with a proper routine and don’t be afraid to ask people questions regarding any issues you face.
Remember that proper form is the most important factor in bodybuilding so either search it up on the Internet or find someone who’s already experienced in bodybuilding.
Last but not the least, make a structured meal plan if possible and always lift until the last possible rep you can do for the best results!
🤝 Are you taking on clients right now?
Currently, I am taking a limited amount of clients for online training. I give them structured workout routines, best possible meal plans, etc. Make sure to send me a message on my Instagram and I will get you started.
I try to add new people every month if possible, so there’s always room for more! I have very low prices that pretty much anyone can afford and each month I reward a random person with a free online training course!
📝 Where can we learn more about you?
You can find me on my Instagram @jasaoslaj and on my website that’s coming out very soon!
You can also contact me on my email: [email protected]