👋 Hi! Tell us about yourself and your training
My Name is Tabraiz Gondal and I am 36 Years old Men’s physique competitor. I am from Pakistan and currently living in Pakistan.
I work for a garment company. I look after design and marketing for them. I have been working out for 8 years. I started in 2012 before that I never did bodybuilding.
Before this, I played football but at a local level. I didn’t achieve anything while playing football (soccer). I don’t have time for other hobbies now.
Bodybuilding takes up my whole day. My job and my passion bodybuilding keeps me busy all day every day.
Currently, I am working for Ryderwear I am their brand ambassador. Their Only Brand ambassador from Pakistan. I am learning a lot while working with them. They are a very professional company.
If I start my business someday I will have enough knowledge of how to run my own company because of my work with
Bodybuilding has taught me patience and discipline. Before bodybuilding I was not a goal-oriented person, I was very shy and had no idea what I wanted to do with my life.
Bodybuilding gave me purpose. Now I have goals, I have dreams. I had dreams before too but I never worked for them but now I know if I want something, I will have to work hard and sacrifice for them.
⏱ Describe a typical day of training
I am working with a coach and my training and nutrition are always planned. Most days I hit three muscle groups but some days only two.
I train 6 days a week. It takes me at least 2 hours per day for my workouts, including 30 minutes post workout cardio. Sunday is just core and fasted cardio. I have done dirty bulks up until now which gave me a lot of fat.
I am planning to never do that again because bad outweighs the good. I have a gym partner. It’s better to train with a partner but if need be I can train on my own without any problem. I usually take pre-workout.
Recently I have tried pre-workout by Iron Kingdom that is really good and I have tried pre-workout from Ryderwear that Is great too. I usually have a belt, wrist wraps, body spray, knee wraps in my gym bag.
I don’t use anything to track my heart rate. And for now, I am using no post-workout shakes. Only food. Chest day is my fav. I don’t like doing core exercises.
👊 How do you keep going and push harder?
I always remember why I started. I always keep in mind where I am going to be. I have a goal to be IFBB pro. I want to win Olympia’s physique and Arnold’s classic. These are the reasons I keep going.
I hate taking days off the gym. Bodybuilding gave me purpose. If I hadn’t started bodybuilding I wouldn’t know where I would be right now.
I got sick twice in these last 8 years and I mean really sick. I was bedridden. All my gains were gone. Both times I had to start from scratch. That was my biggest challenge but I never gave up.
🏆 How are you doing today and what does the future look like?
My goal is to win Olympia and Arnold’s classic physique. I am working with a great coach and I have full trust in my coach.
I am very focused on my goals right now. There is no social life for me. I have cut off friends just so I could focus on my goals. This extreme approach is because I am 36 if I was 23,24 I would be more relaxed.
I want to start my own clothing brand in the near future. After bodybuilding, I would focus on it.
🤕 How do you recover, rest and handle injuries?
I train smarter. I don’t do ego lifting. My coach has given me a plan I follow it strictly.
I sleep almost 6-7 hours daily and I take a 15-minute nap just before the gym it freshens me up.
If I travel while I am prepping for a show. I book hotel rooms with a kitchen. I cook my food while I travel and I make sure there is a good gym nearby.
Sleep is my only recovery tool And occasional massages. When I sleep well I feel good. Nothing else is needed.
🍎 How is your diet and what supplements do you use?
My diet is different every day of the week. Different foods, different macros. Its been almost 20 weeks since I am on a diet and almost 22 to go until I step on the stage.
My offseason was very bad. I eat everything from burgers to cakes, to pizzas. Nothing was off-limit that is why from this year I have planned to never do that again.
On my prep days its strictly chicken, fish, eggs, oats, rice, and potatoes. If I go out I take my meal with me. I don’t have food on social gatherings. I tell them I am on a prep.
Currently, I am taking, multivitamin, vitamin C, zinc, ashwagandha, and vitamin D BY “NOW”. I prefer NOW because they are good and priced reasonably.
I take all my supplements with breakfast. I have one cheat meal a week which my coach has said should not be more than 1400 calories. So I tend to eat burgers and a cookie/cake slice and coke zero.
I stay strong mentally. I only do a cheat meal. Except for one week where I had two cheat meals and I felt really bad. I am planning to stay lean for this year even after competition. No more dirty bulks for me.
If I feel low on energy I have coke zero or BCAA after that I feel good. When I am on a diet each and everything is measured. Even the veggies. I don’t normally have coffee. But when I am at work and need energy only then black
👍 What has inspired and motivated you?
Before I started bodybuilding I hated it. Because whenever I saw bodybuilders they were all huge. Like Ronnie Coleman and Dorian Yates. Those physiques never appealed to me and because of them, I hated bodybuilding and bodybuilders.
I tried to be in shape by playing football and running but didn’t get the desired results.
One day I was surfing through the internet and I saw a picture of Tavi Castro where he is standing sideways somewhere in the industrial area I guess. He was ripped and lean.
I loved that look and I wanted to be just like that. That day I fell in love with bodybuilding, I joined the gym and never looked back. So I thank Tavi Castro he inspired me to start bodybuilding. And I am loving it.
✏️ Advice for other people who want to improve themselves?
I would advise them to be patient because bodybuilding takes a lot of time and patience. I know from my own experience I had some unrealistic goals when I started and off course they didn’t materialize. But I never gave up, most people do.
So I would say be patient because it takes time. Study bodybuilding, learn about nutrition. Learn about macros. The Internet is the best teacher. Practice the right angles.
If you study what you are going to do in the gym today you will get much more out of it. I used to watch youtube videos of the exercises I was going to do in the gym. So I learned their angles so I don’t do them wrong and don’t injure myself.
When you start bodybuilding or anything, don’t do that half-hearted. Be fully committed. Some people will do all the exercises right. They will give a good amount of time to the gym but won’t pay attention to nutrition so they don’t grow. So If you don’t want to waste your time, be fully committed.
🤝 Are you taking on clients right now?
I do train people in the gym and online. I am always looking for a new challenge. When I see people change because of my plans it gives me pleasure and satisfaction.
I am a 24/7 kind of coach. I stay connected with my clients almost daily. I encourage them to do everything right or if they have any question they can approach me whenever they like. I also plan their cheat meals.
Most of my clients used to be under impression that Nutrition is not important or doing diet plans half-heartedly will give the result. I have made sure they know that this does not work. Committing to your short term and long term goals will get you results.