How Did You Get Started?

I have always been involved in sports competitively since I was five years old, soccer, track, judo, boxing and bodybuilding. I played sports to stay fit but competing is what always keeps me going. I set goals and work hard towards achieving them. I came to realize now that bodybuilding is one sport where you can keep competing safely until you are passed your sixties. You cannot beat that.

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Achraf Bentaleb

What Workout Plan Worked Best For You?

I am a big believer in the Mike Mentzer and Dorian Yates heavy duty type of training. I rely on heavy weight, high intensity and short training sessions (40 to 50 minutes). I would slightly modify my training come pre-contest time. So, I would lower the weight a little and a couple more reps. I believe that it is the cardio and the diet that get you in shape and not the type of lifting. I also stick to old school basic exercises. Here is my training plan:

Day 1: Chest/Biceps

• Flat Bench Press: 3 sets of 6-8 reps
• Incline Bench Press: 3 sets of 6-8 reps
• Dumbbell Flyes: 3 sets of 6-8 reps
• EZ Bar Curls: 3 sets of 6-8 reps
• Incline Curls: 3 sets of 6-8 reps
• Dumbbell Curls: 3 sets of 6-8 reps

Day 2: Quads/Hamstrings/Calves

• Smith Machine Squats: 3 sets of 6-8 reps
• Leg Press: 3 sets of 6-8 reps
• Leg Extensions: 3 sets of 6-8 reps
• Stiff-Legged Deadlifts: 3 sets of 6-8 reps
• Leg Curls: 3 sets of 6-8 reps
• Calf Raises: 4 sets of 20 reps
• Donkey Calf Raise: 4 sets of 20 reps

Day 3: Cardio/Abs

• Cardio: 30 minutes
• Crunches: 4 sets of 20 reps

Day 4: Back/Triceps

• Pull-Ups: 3 sets of 6-8 reps
• Lat Pulldowns: 3 sets of 6-8 reps
• Lat Pulldown Close Grip: 3 sets of 6-8 reps
• T-Bar Rows: 3 sets of 6-8 reps
• Skull Crushers: 3 sets of 6-8 reps
• Cable Extensions: 3 sets of 6-8 reps
• Close Grips Push-Ups: 3 sets of 6-8 reps
• Dips: 3 sets of 6-8 reps

Day 5: Delts/Traps

• Military Press Behind The Neck: 3 sets of 6-8 reps
• Military Press: 3 sets of 6-8 reps
• Bent Over Dumbbell Rear Delts: 3 sets of 6-8 reps
• Dumbbell Front Raises: 3 sets of 6-8 reps
• Barbell Shrugs: 3 sets of 6-8 reps
• Barbell Shrugs Behind The Back: 3 sets of 6-8 reps

Day 6 & 7: Off

I always finish my workouts with 20 minute of cardio.

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Achraf Bentaleb

What Nutrition Plan Has Worked Best For You?

In my off season I would eat six times a day (1g of protein and 2g of carbs per body pound) but during the 12 weeks leading up to a show I prefer to use Dave Palumbo's Keto diet, which is high protein, high fat and 0 carbs with one cheat meal a week. This plan has worked the best for me. So, here is a one day example:

Meal 1:

• 8 egg whites
• 2 whole eggs
• 1.5 tbsp all natural peanut butter

Meal 2:

• 8 oz grilled chicken breast
• 1 cup almonds
• 1 cup steamed broccoli

Meal 3:

• 50g whey protein isolate
• 1.5 tbsp all natural peanut butter

Meal 4:

• 8 oz grilled salmon
• 1 whole avocado

Meal 5:

• 8 oz grilled turkey
• Green salad with 1 tbsp olive oil

Meal 6:

• 50g whey protein isolate
• 1 cup almonds

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Achraf Bentaleb

What Supplements Have Given You The Greatest Gains?

I have always liked to keep it simple and basic. So, I do not try to use too many supplements. The following are the supplements that have given me the best results. In the off season I would use Animal Pak, Opti-Men multi vitamin, whey protein isolate, branch chain amino acids, fish oil. In the pre-contest period I would keep the same supplements but add a fat burner such as Hydroxycut Hardcore.

Morning:

• Universal Animal Pak or Optimum Nutrition Opti-Men: 1 serving
• MuscleTech Hydroxycut Hardcore: 1 serving (pre-contest only)

Morning & Post Workout:

• Whey Protein Isolate: 2 scoops

Intra Workout:

• BCAAs: 10g

With Meals 1 & 6:

• Fish Oil: 2000mg

Why do you love Bodybuilding?

I love bodybuilding because it is a great sport and a way of life. I like the discipline behind it, the respect you get from people, and the competitive side of it. It keeps me healthy, young looking and focused the whole time.

What Motivates You To Follow A Healthy Lifestyle?

I like to set a good example to my seven year old son. He is growing everyday seeing his dad following a healthy life style and he looks up to him. As a high school teacher I like to do the same thing and have a positive impact on these young people. I believe parents and teachers are life messengers whom young people look up to.

What Made You Want To Achieve Your Goals?

I am very dedicated to what I do and therefore I like to see signs of success. I believe everything is possible if you want it badly enough and work hard for it.

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Achraf Bentaleb

What Are Your Future Bodybuilding Plans?

My future plans are to make my debut at a national show this year and do well. I also want to look better and better every time I step on stage.

What One Tip Would You Give Other Bodybuilders?

I have one tip to give to every athlete on this sport. The key to success is discipline. That is the only to talk the talk and walk the walk.

Who Are Your Favorite Bodybuilders?

Mohammed Makkawi, Edwardo Hawak, Francis Benfatto, Arnold, Franco Columbu, Serge Nubret, Kevin Levrone and Dennis Wolf.

What Features Do You Use On Bodybuilding.com?

I use every feature that exists there. Bodybuilding.com is a great source of knowledge and information.

More Bodybuilder Profiles:

:: Current Amateur Of The Week.
:: Other Previous Amateurs Of The Week.
:: Teen Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Fitness Competitor Of The Week.

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