- 2012 Mr. World Gold Medal,
- 2011 Mr. World Bronze Medal,
- 2012 Mr. Asia Silver Medal,
- 2011 Mr. AsiaBronze Medal,
- 2010 Mr. Asia 5th Place,
- 2012 Mr. South Asia Overall Winner,
- 2015 Mr. India Gold Medal - Overall Winner,
- 2013 Mr. India Gold Medal,
- 2012 Mr. India Gold Medal,
- 2012 Bidar Mr. India Gold Medal,
- 2011 Mr. India Gold Medal,
- 2010 Mr. India Gold Medal,
- 2011 Federation Cup Overall Winner,
- 2010 Federation Cup Overall Winner,
- 2015 Maharashtra Shree Gold Medal,
- 2012 Maharashtra Shree Gold Medal & Overall Winner,
- 2010 Maharashtra Shree Runner Up,
- 2009 Maharashtra Shree Gold Medal,
- 2008 Maharashtra Shree Silver Medal,
Mr. Universe Sangram Chougule is one of the most followed Body Builder in India,
the one with the insane strength and power,
the one with shelf full of accolades.with his team AlphaArmour joins us at the BodyPower INDIA expo 2018.
MBC – Udyog Tara Puraskar 2016 Awards
Shiv Chhatrapati Puraskar 2011-2012 Awards
Sangram Chougule Diet Plan
For Sangram, exercise, diet and supplements go hand in hand while building a body. In fact, abs get built in the kitchen. While work out is critical to stress the muscle tissues, in Sangram Chougule’s diet chart supplements are equally important to build muscles. After waking up, Sangram takes a fat burner and a scoop of amino acid. 15 minutes later, his session of cardio lasts for 20 minutes (6 days in a week) and he follows it up with a protein shake.
|Breakfast||6 ounces of cooked chicken, 4 ounces of oatmeal, 2 whole eggs and 2 pieces of toasted brown bread.
|Mid Day meal||Lean proteins and complex carbs with good fats, derived from cooked chicken, rice with green vegetables and two teaspoons of olive oil.
|Late Dinner||Lean meat and a cup of rice and vegetables|
|Last Meal||Casein Shake|
Sangram Chougule Workout
For Sangram Chougule, Workout is always performed in the company of a pre-workout drink which helps him maximize his training session. During work out, he prefers to have BCAA with water.
SANGRAM CHOUGULE: WORKOUT ADVICE TO NEW BODYBUILDERS
Most beginner bodybuilders commit the mistake of following the advanced level of workouts of trained bodybuilders. For a newbie bodybuilder, Sangram’s workout suggestion is to plan the exercise in such a way that a bigger muscle group and a smaller muscle both get trained. And if possible, you should train under a good trainer and have a balanced diet and rest adequately.
|Day 1||back and bicep with two to three variations of each and with each variations reps should be 8 to 12
|Day 2||Chest and triceps|
|Day 3||Legs (Quadriceps) and shoulders|
|Day 4||Legs (Hamstrings) and calves. Abs you can do every alternate day
Sangram Chougule (born December 28, 1979) is an Indian bodybuilder from Chinchwad, Pune. He won the title of Mr. Universe at the WBPF World Championship in 2012 and 2014 in the 85 kg category. Sangram won the Mr. India title six times and Mr. Maharashtra five times.
When he wants to bulk up, he works out for three hours. When the competition season is on, he works out for about 4–5 hours. He combines strength and cardio exercise to build muscle and to avoid fat. He runs and does yoga to balance his workouts.
His diet is focused around 5-6 solid meals containing different sources of proteins, carbohydrates and fats and then 2-3 protein shakes. Shakes are used when his body requires quick replenishment such as post-workout or early in the morning
As a part of his daily diet , Sangram ensures an optimum intake of protein with less carbs and moderate fats.
Breakfast – 6 ounces of cooked chicken, 4 ounces of oatmeal, 2 whole eggs and 2 pieces of toasted brown bread. lunch – Lean proteins and complex carbs with good fats, derived from any first class protein source like cooked chicken, rice with green vegetables and two teaspoons of olive oil. dinner – Lean meat with cup of rice and boiled vegetables.
Sangram claims that spot reduction is mythical. He cites people who do innumerable crunches without food to build six-pack abs. Similarly, he claims that muscles need not become flabby in old age. He recommends strength training to remain youthful and cites three-times Mr. Olympia winner Frank Zane as an example.