Mayank Raghav: 3 Times Mr. India's Secret to Success!

I am Mayank Raghav from Delhi. I am a national bodybuilder and a fitness trainer. My journey began in 2013. My age is 26 years old. As many of us who aspire to become a bodybuilder, I also went through intensive training and strict goal oriented diet schedule.

Discipline and determination kept me going for my dreams. As such I faced no big or drastic challenges in between my journey but I think to keep the pace and zeal alive throughout and to keep laboring hard in this field is in itself is a big challenge. Being consistent and not giving up because of changing circumstances in life is in itself a challenge and everyone who have achieved something in life can relate to it.

Initially, it was very difficult for me to manage my time but as the time passed by, I learnt to overcome all ups and downs by sacrificing my comforts and pushing myself to perform. This quote increased my drive – ‘I sold my happiness to achieve my dreams.’

Here, I am sharing with you my achievements, my basic diet and my full-workout plan.

Achievements

1. India (3 times)
2. NPC Shawn Ray Classic (title)
3. Delhi (6 times)
4. Fitex (2015)

Basic Diet

1. Early Morning: Wheat grass juice/ Apple cider vineger/ Aloevera juice (Empty stomach)
2. Breakfast: Oats with dryfruits + 5 egg whites.
3. Pre lunch: Coconut water + vegetable sandwich.
4. Lunch: 300g chicken + rice+ vegetable salad
5. Evening: 5 egg whites salad
6. Dinner: 300g fish salad.

Basic Workout Plan

Monday: Chest

1. Flat Dumbbell Press
2. Flat Bench Press
3. Butterfly
4. Inclined Rod Bench Press
5. Decline Rod Bench Press

Tuesday: Back

1. Close Grip Pully.
2. Lat Pull Down
3. Seated Rowing
4. Single Arm Dumbell Row
5. Bentover Row
6. Deadlift

Wednesday: Biceps/ Triceps

1. Rod curl + Pully Push Down
2. Alternate Dumbbell Curl+ Overhead Pully
3. Preacture Curl + Dumbbell Kick Back
4. Concentration Curl + Single Arm Dumbbell

Thursday: Shoulder

1. Dumbbell Press
2. Front Rod Press
3. Side Laterals
4. Reverse Fly
5. Behind Dumbbell Press
6. Shrugs

Friday: Legs

1. Free Squats
2. Extension Curl
3. Weighted Squat
4. Leg Press
5. Leg Curl
6. Sumo Squats
7. Calf Raise

Saturday: Cardio / Abs and Lats

About The Author

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