How Did You Get Started?

I started in middle school. I had a passion for the martial arts, Tae Kwon Do and lifting weights helped to increase my strength. As my body changed I continued to train, it's been a while since I started, but I love it probably more than I ever did.

What Workout Plan Worked Best For You?

With experience I have learned that I really need to vary my workouts. When I hit the 40's my body metabolism really slowed down. I had to think of ways beyond the food part of it to keep my body in peak condition. So one week I do a traditional workout, one body part per workout with cardio and the second week circuit training with giant sets non-stop.

Day 1: Legs

• Circuit: 4 rounds
  Walking Lunges: 1 set of 10-12 reps
  Standing Lunges: 1 set of 10-12 reps
  Wide Stance Squats: 1 set of 10-12 reps
  Leg Extension: 1 set of 10-12 reps
  Leg Curl: 1 set of 10-12 reps
  Calf Raises: 1 set of 10-12 reps

Day 2: Chest/Abs

• Circuit: 4 rounds
  Bench Press: 1 set of 10-12 reps
  Incline Press: 1 set of 10-12 reps
  Decline Press: 1 set of 10-12 reps
  Incline Flyes: 1 set of 10-12 reps
  Standing Flyes: 1 set of 10-12 reps
  Hanging Leg Raises: 1 set of 10-12 reps

Day 3: Back

• Circuit: 4 rounds
  Chin-Ups: 1 set of 10-12 reps
  Lat Pulldowns: 1 set of 10-12 reps
  Barbell Rows: 1 set of 10-12 reps
  Straight Arm Pulldown: 1 set of 10-12 reps
  Twisting Decline Crunches: 1 set of 10-12 reps

Day 4: Shoulders

• Circuit: 4 rounds
  Standing Dumbbell Press: 1 set of 10-12 reps
  Lateral Raises: 1 set of 10-12 reps
  Front Raises: 1 set of 10-12 reps
  Bent Over Rear Raises: 1 set of 10-12 reps
  Dumbbell Shrugs: 1 set of 10-12 reps
  Upright Rows: 1 set of 10-12 reps

Day 5: Biceps/Triceps/Abs

• Circuit: 4 rounds
  Triceps Extension: 1 set of 10-12 reps
  Barbell Biceps Curl: 1 set of 10-12 reps
  Behind Neck Triceps Extension: 1 set of 10-12 reps
  Biceps Dumbbell Alternating Curl: 1 set of 10-12 reps
  Skull Crusher: 1 set of 10-12 reps
  Concentration Curl: 1 set of 10-12 reps
  Rope Crunches: 1 set of 10-12 reps
  Hanging Leg Raises: 1 set of 10-12 reps

Click To Enlarge.
Satnam Chana

What Nutrition Plan Has Worked Best For You?

Nutrition has been key for me and again with experience I have become better at it. I try to live the health and fitness lifestyle on a daily basis, so really I am ready to go on stage in a moment's notice. So eating a broad base of natural foods and using supplements more for when traveling. So lean meats, gluten free pastas, noodles, fresh greens and sweet potatoes.

Meal 1: Upon Waking (4:30am)

• 6 egg whites
• 1 tbsp almond butter
• 1 piece Ezekiel toast

Meal 2: Post Workout

• Fresh protein blueberry smoothie:
  1 cup frozen blueberries
  2 scoops vegan protein
  1 spoon Chia seed
  1 spoon black seed

Meal 3:

• 1 chicken breast
• 1/2 cup gluten free noodles
• 1/2 cup broccoli
• 1 tbsp almond butter

Meal 4:

• 1 gluten free natural cocoa protein bar

Meal 5:

• Stir fry:
  4-6 oz beef
  Mixed green vegetable
  1/2 cup gluten free soba noodles

Meal 6:

• 1/2 cup Ezekiel cinnamon raisin cereal
• 2 tbsp prune yogurt
• 1/4 cup almond milk

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Satnam Chana

What Supplements Have Given You The Greatest Gains?

The basics really help, especially when I am travelling due to work, vegan protein powder, omegas, green tea, CLA, Chromium, Chia seed, Black seed and a good multi-vitamin.

In Post Workout Smoothie:

• Scivation Xtend: 1 scoop
• Sequel Naturals Vega Sport Performance Protein: 2 scoops

With Lunch:

• Optimum BCAA 1000 Caps: 5 caps
• Optimum Superior Amino 2222: 3 tabs
• Optimum Glutamine 1000 Caps: 5 caps

Before Bed:

• Optimum ZMA: 3 tabs

Why do you love Bodybuilding?

Fitness is ingrained in me and helps to get the day started off on a positive, energetic note. It keeps the stress in check and enables me to live a healthy life. Most of all it amazes and inspires me as I am in control of the way I look and the way I want to look.

What Motivates You To Follow A Healthy Lifestyle?

Most of all my family, I want to stay healthy for them and secondly it just makes me feel great. I believe a healthy lifestyle not only aids me with my fitness, but mentally and morally. Mentally, as I am disciplined and focused at the gym, at work and with any task I need to accomplish. Morally, in that I have high principles of integrity and I know when I have let myself down and only I am to blame.

What Made You Want To Achieve Your Goals?

As I have aged, I actually feel and look younger, I think that keeps me on the path, but really most of all it is the accomplishment of how I look and the way I can transform my body from one week to the next.

Click To Enlarge.
Satnam Chana

What Are Your Future Bodybuilding Plans?

To stay on track and keep on living the lifestyle as well as demonstrating that one can have a "six pack" at any age... it's all about what we eat. Secondly, competing and being one of the first East Indian over 40 fitness models to get a cover.

What One Tip Would You Give Other Bodybuilders?

Never give up and make it a 24/7 lifestyle, this way there is no need for extreme diets to get on stage.

Who Are Your Favorite Bodybuilders?

Julien Greaux - defined, cut out and well proportioned fitness physique.
Stan McQuay - great well developed bodybuilder physique.

What Features Do You Use On Bodybuilding.com?

I enjoy reading the articles on training, nutrition and new products on the SuperSite participate on the forum and also order products via the store (great deals).

More Bodybuilder Profiles:

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

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