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Sangram Chougule Diet & Workout Plan | Exercises & Eating Habits Of This Bodybuilder

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If one has a dream and possesses the strength and determination to pursue that dream and attempt to make it come true, no one can come between the fulfillment of that dream. Sangram Chougule is one person who has done that exactly, turning his vision into reality via immense hard work and sheer will and grit. Known primarily as an entrepreneur, bodybuilder, teacher, and many more, he is a true symbol of dedication and discipline. Having won the titles of Mr. India six times and Mr. Maharashtra five times as well as the title of Mr. Universe, he is a well-known figure in the bodybuilding circuit. In this blog, we will look at Sangram Chougule’s diet and workout plan.

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Having a diploma in electrical engineering, Sangram decided that he must dedicate all his time and effort to fulfill his dream. Hence, he decided to pursue his one true passion: bodybuilding. And the results speak for themselves.

The Beginning 

Initially, while pursuing electrical engineering, Sangram realized that he had an ardent desire for bodybuilding. This was around the year 2000. During that time, he used to train himself for about 3 to 4 hours daily. Furthermore, he also used to compete in a local bodybuilding competition in Pune called Khadki Shree. Having won that competition, there was no looking back for him.

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Sangram Chougule’s Diet & Workout Plan

Sangram has stressed the importance of diet in one’s life. Workout and diet go hand in hand. If one is the Yin, the other is the Yang. One cannot be given preference while ignoring the other. If working out is important to gain muscles, the diet is equally important as well as critical to get the required nutrition to recover those muscles. A perfect balance between the two is what one should always strive for.

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His Diet

Sangram Chougule’s Diet & Workout Plan
Image Source- Facebook

His diet usually consists of around 4 to 6 meals a day. All the components of his diet serve certain functions to facilitate and improve upon his body and workout. To make this diet chart/plan, he has had to make a lot of sacrifices about food, taste being one of them.

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  •       First meal: 2 cups egg whites, 3 whole eggs with 2 cups of oatmeal. 
  •       Second meal: Peanut butter with 2 slices of wheat bread, and 2 standard scoops of whey protein
  •       Third meal: 2 cups of brown rice with veggies and 8-ounce chicken
  •       Fourth meal: 2 bananas and 2 standard scoops of whey protein
  •       Fifth meal: White rice with vegetables and 8-ounce lean meat
  •       Sixth meal: 1 cup egg whites, 3 whole eggs, and nuts.

Or it may also consist of the following:

Breakfast 4 ounces of oatmeal, 2 whole eggs, 2 pieces of brown bread toast, 6 ounces of cooked chicken
Mid-Day Meal Lean Protein and Complex Carbs, Good fats, Rice and green vegetables, olive oil, cooked chicken
Late Dinner Lean Meat and a cup of vegetable and Rice
Last Meal Casein Protein Shake

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Substitutes for Vegetarians

Some people prefer vegetarian meals over non-vegetarian meals. And for them, there exist certain substitutes that they may opt for:

  • For Chicken

One can opt for milk, whey protein, peanut butter, and pea protein in place of chicken. Chia seeds, quinoa, nutritional yeast, hemp seeds, sprouts, and tofu also serve as a rich supply of protein.

  • For Fish

Along with high-quality fat, fishes are a great source of omega-3 fatty acids, vitamins B2 and D, Magnesium, Phosphorus, calcium, zinc, iron, iodine, etc. To substitute for fish, one can go for peanuts, seeds, and avocados. Seeds like chia, flax, hemp, edamame, and some nuts like walnuts, seaweed, and algae are great plant-based sources of omega-3.

His Workout

Waking up early in the morning, Sangram takes a scoop of amino acid and fat burner. 15 minutes post that, he begins his cardio session which usually lasts 20 minutes. He follows this up with a protein powder supplement.

His workout routine is spread out across 6 days of the week. He dedicates each day to working on different parts of his body. He has charted out a workout routine that he follows and believes that people can adhere to.

Day 1 Back and bicep with two to three variations of each and with each variation reps should be 8 to 12
Day 2 Chest and Triceps
Day 3 Shoulders and Quadriceps of Legs
Day 4 Hamstrings, calves muscles, and legs. You can do ABS every alternate day
Sunday Rest

Sangram Chougule Workout Videos

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