Name – Sunil Das V.D.

Age – 32 years

City – Ernakulam

State – Kerala

Achievements –

• Ernakulam district overall champion 10 times
• Mr.Kerala overall champion 13 times 2006 to 2013
• Mr. Universe 2011 Mumbai participant
• Mr. Amateur Olympia Kuwait 2012 , 10th place
• Mr. South India 2012
• Jr.Mr. India 2011

Measurements –

Competition Weight – 85 Kg

Offseason Weight – 95 Kg. approx.

Diet plan –

• 1st meal oats, corn flakes ,egg whites, food contains fiber (sprouts) protein powder.
• 2nd meal boiled chicken 500grm, brown rice,boiled pulse.
• 3rd meal egg whites water less fruits
• 4th meal boiled chicken 500 gms. chapati ( salt less).

I consume sufficient egg white during competition with meal replacement protein shakes.

Preferred Brand of Supplements –

• ON (optimum nutrition) 100% Gold Standard Whey.
• MRI pro-nos Protein.

Workout schedule –

My workout depends on the strength of muscle size but I do upper body in morning and lower body in evening because lower body needs rest after workout. Workout session includes 1 Big Muscle & 1 Small Muscle e.g chest with triceps, back with biceps.

I do cardio before and after workout 15 min each.