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Shakes Manjhu talks with Musclefood.ca

Quick Stats:

Age: 28
Height: 5’11
Weight: Currently 215-220

Social Media:


How did you get started?

My fitness journey began when I was about 16 years old. Growing up I was that skinny nerdy kid, I was all about sports and the gym never once crossed my mind. Then one day my best friend’s dad took me and him to the gym and the journey began. I remember after a week of going I was hooked! There was no stopping me from going to the gym every day now. Months passed and the results started coming, my body was changing significantly from the skinny nerdy kid to a guy who lifts. I slowly started finding out about protein supplements, pre workouts and all the basics you should be taking when working out. As the years progressed I got into weight lifting competitions and winning those got me even more hooked to the world of bodybuilding. I never really knew what dieting was until a few years ago when I met my coach. I was eating the right foods but I wasn’t eating enough. I quickly learned about portion control, how macros work, and how much I should be regularly eating. Knowing how to diet changed my world because I never knew how important it was. After a couple years of learning dieting and different ways of weight training, it was time for me to step it up and jump on that stage and become the bodybuilder I’ve dreamed of coming. As of earlier this year, I competed in my first show. I competed in two categories one of which was Open Light Heavyweight, and the second was the new bodybuilding category Classic Physique. I placed 3rd in Light Heavyweight and 2nd in Classic Physique. It was the most surreal experience of my life and I can confidently say I’m absolutely hooked this sport! The journey has just begun!


What motivates you to keep going and push harder?


I think what motivates me the most is that it’s always been a goal of mine to compete and now that I completed that goal and did pretty well it’s made me want to keep going and do better every time. But not only the competing part, seeing my body transform and going through the intense process of dieting so strictly never cheating and the discipline it took has helped me push harder as well. Another thing that motivates me a lot is the amount love, respect, and support I have received from not only my friends and family but from my followers on social media as well. It pushes me harder and harder knowing that I’m helping motivate and inspire people to better themselves and want to change their lifestyles for the better. And for that, I want to thank everyone.

How do you find having a meal prep service?

To be completely honest having a meal prep service that makes all my meals is probably the most convenient thing ever. It helps me out so much because of a busy schedule with work and training having to cook food after isn’t very fun. I know that for myself and others who use meal prep companies it takes a lot of stress off your mind and makes dieting that much easier. No more worrying about not having meals ready to go whether you’re going out, having to go to work or where ever. Simply just pick up my meals and go. So thank you Musclefood for all your help!


What’s your current training philosophy & how often do you change your training?

My training philosophy has always been to train hard, focus, make very rep count. I always ask questions and am eager to learn to new exercises or techniques that could help me perfect my physique. My training is constantly changing as I found keeping your body guessing and in shock triggers more results. I use to always do the same exercises same days and quickly started to notice that I wasn’t really seeing results anymore. My body and muscles were getting used to doing the same thing over and over again. I don’t really have a set number of reps I do per set or how many sets I do. I like to just gradually go heavier and heavier every set till I can’t do anymore. My current split looks like this:
Day 1: Legs (heavy)
Day 2: Chest
Day 3: Back/traps
Day 4: Shoulders
Day 5: Arms
Day 6: Legs (lighter and more reps)
Day 7: Rest day


How many calories do you consume in a day?


My caloric intake varies, depending on whether I’m bulking or maintaining or cutting. But for the most part, I’d say about 3500-4500 right now.
Do you bulk and cut or stay lean year round?
For me, I like to bulk and cut. Both stages are pretty awesome. I personally enjoy the bulking stage because while your big and bulky the weights tend to go up easier, you hit new PR’s and also put on new mass. I like to eat relatively clean during a bulk to make sure I don’t put on too much bad weight.
What is your approach to nutrition?
My approach to nutrition includes a variety of foods that provides a balanced portion of proteins, fats, and carbohydrates. A proper healthy diet will help aid in achieving your fitness goals.

What does your supplementation look like?

My supplementation is provided by Nutrabolics which have some of the best products on the market. I also take on a daily my multivitamins, and fish oils.
What has been your biggest accomplishment in the fitness field?
My biggest accomplishment was competing for the first time ever and placing Top 3 in both categories.


Favourite Quote:

“If you want something you’ve never had before, you have to be willing to do something you’ve never done before!” Phil Heath