Interview 17 - Mostafa Hodaiby

What's your approach to diet and nutrition?

I don't have a set diet plan as it depends on what phase I'm in but I always eat clean. During my bulking phase pre-contest, I go on high carbs, low fat, low protein. For example:

Meal 1: 120 g of oats, 1 scoop of protein isolate, 10 almonds, 1 green apple, and fat-free yogurt
Meal 2: 4 egg whites, 1 whole egg and bell pepper
Meal 3: 50 g of white potatoes with 200 g of chicken breast with green vegetables
Meal 4: pre workout 200 g of steak with 100 g of white rice before cooking
Meal 5: post workout 250 g of salmon 150 g of rice and 1 bell pepper
Meal 6: 200 g of chicken with cucumber

During cutting phase pre-contest I usually go on carb cycling which is 3 days of high fats, low carbs, high protein, then have a day of high carbs, low fats, to refeed my body and fill my glycogen as its the best way to lose fat and gain muscle at the same time. My fats come from avocados, almond butter, and egg yolks. My pre-workout has to be steak as it has a lot of amino acid, and post workout has to be salmon. Whats on the side depends on what phase I'm in. I usually cook my meals every night as I like my meals to be as fresh as possible.

Do you supplement your nutrition with any sport supplements?

Yes, I do. I usually supplement my body with Protein Dynamix Protein Isolate as its low in sugar and fats and I try to avoid sugar as much as I can, BCAAs intra-workout and a Multivitamin with Vitamin C in the morning.

What does your typical week of working out look like?

I workout 6 days a week and have a day off on Sunday. I spend about 1.45 hours to 2 hours daily. I'm a personal trainer and I usually start my workout before or after my shift as I work early and late shifts.

My 1st day is chest, shoulders, and biceps:
• 4 sets of incline bench press 10
• 4 sets of flat dumbbell chest press 10 reps
• 4 sets of peck flys 12 reps
• 4 sets cable decline chest flys 10 reps
• 4 sets barbell shoulder press 10 reps
• 4 Sets dumbbell press 10 reps
• 4 sets barbell front raises 10 reps
• 4 sets standing barbell biceps curl 10 reps
• 4 sets dumbbell hammer curl 10 reps
• 4 sets seated machine biceps curls 10 reps concentration

My 2nd day is back, delts and triceps:
• 4 sets lat pull down 10 reps
• 4 sets bent over row 10 reps
• 4 sets one arm row 10 reps
• 4 sets deadlift 10 reps
• 4 sets rowing machine 10 reps
• 4 sets Barbell Delt press 10
• 4 sets lateral raises 12 reps
• 4 sets delt or reverse flys 12 reps
• 3 sets upright row 10 reps
• 3 sets shrugs slow movement 10 reps
• 4 sets cable push down 10 reps
• 4 sets skull crushers 10 reps
• 3 sets narrow chest press 10 reps
• 3 sets reverse push down 10 reps

My 3rd day is legs:
• 4 sets leg extension 15 reps
• 4 sets squats 10 reps
• 4 sets front squats 10 reps
• 4 sets lunges 10 reps
• 4 sets leg curls 10 reps
• 4 sets leg press 10 reps
• 6 sets of calves 20 reps

I hit abs every day with just 2 sets of 50 reps leg raises. I do cardio on the steppers on high resistance for 15-30 min post workout. I repeat my 3-day cycle twice a week, then have a day off.

Have you found anything to be especially helpful or advantageous?

12 years is a long time working out. I have shared knowledge from friends, professional bodybuilders, online reading, and mentors. I'm also trying different things myself to understand my body to see how it responds to everything like nutrition and workout routines.

What mistakes have you made along the way?

Mental stress can reflect on the body. I used to get overly stressed over small problems which reflected on my body. Now I'm teaching myself how to control my mental stress. I always watch motivational videos to keep my motivation level high.

What are some of the best tips you can offer for others trying to follow in your footsteps?

I would say you have to be enjoying what you do to reach your goal, enjoy your healthy meals, and enjoy your workouts. The second thing is muscle and mind connection when you workout: make sure you're concentrating on your muscles, not checking your social media or chatting during your workouts. Have cheat meals when your body needs it but alcohol has a massive effect on your body — avoid it as much as possible.

What have you learned from working out?

Working out taught me patience. Being a bodybuilder is one of the hardest sports which taught me that you can get anywhere in life. The more you put into it, the more you're going to get out of it.

Where can we find out more about you?

My Instagram is @Mhodaiby and my facebook page is MostafaHodaibyFitness.

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The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Always consult with a qualified healthcare professional before starting any diet, exercise or supplementation program, and make sure that there is no conflict between any prescription advice, procedure or medication and non-prescription substances or activities.