PNBA Natural Olympia Classic Physique Masters Champ Tamer Barakat Details 8-Week Contest Prep

Natural Olympia Classic Physique Masters champ Tamer Barakat interview

PNBA Natural Olympia Classic Physique Masters champ Tamer Barakat details his change in nutrition and training during 8-week contest prep. 

Generation Iron recently got an update on Professional Natural Bodybuilding Association (PNBA) Natural Olympia Classic Physique Masters champ, Tamer Barakat, preparing for competition. Barakat is currently undertaking an 8-week contest prep, and he says his nutrition and training regimen has changed compared to last year. Barakat stated:

“My prep this year is quite different from last year’s. I am doing much less cardio overall at this point, and keeping my caloric deficit smaller to slow down my weekly rate of loss (ROL) to 0.75-1.0 lb, which has helped me so far to hold on to all my muscle mass and get as conditioned at this point in prep like last years but at 3lbs heavier.

My training is quite different as well, a blood volume/progressive overload programming, at a much higher intensity and strength.”

Barakat is working with a coach. And they believe this change will bring a bigger and fuller look to step onto the Natural Olympia stage in better condition than last year. Tamer Barakat is the reigning Nautal Olympia Classic Physique Masters champion. And despite weighing 40-60 lbs less than the average Men’s Bodybuilding division, Barakat received 2nd place in Men’s Bodybuilding Grand Masters and fifth place in the Men’s Bodybuilding Open at 2021 Natural Olympia. 

Tamer Barakat: Veganism, Olympic Lifting 

Tamer Barakat has had quite a natural bodybuilding career thus far, and we all know your training regime and nutrition are vital to a bodybuilder’s success. However, Barakat’s training methodology isn’t quite the norm of a bodybuilder’s training protocol. He includes Olympic lifts, such as cleans and snatches, as part of his training program. Barakat believes including Olympic lifting in his weekly training will help him gain more strength and trigger a higher neuroendocrine response. 

Tamer Barakat performs snatches and jump-roping in the clips below. 


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A post shared by IronBulk Tamer (@ironbulk15)

Regarding nutrition, Tamer Barakat swears veganism has played a significant role in his success. Barakat claims 90% of his nutrition comes from plant-based foods, which include spinach, mushrooms, quinoa, and oatmeal. Although, Tamer Barakat isn’t the only avid vegan INBA PNBA athlete. PNBA Michael Ferencsik is an overt vegan and animal rights activist. And Ferencsik attributes his 40-pound weight loss to his diet. 

Tamer Barakat was the first vegan to sign a multi-media contract with Generation Iron, Iron Man Magazine, and INBA PNBA. 

INBA PNBA Opportunites

Tamer Barakat is among other high-quality INBA PNBA athletes with good standing in the league to receive a multi-media contract. The contract gives INBA PNBA athletes an opportunity for professional growth and promotions. This includes brand building via digital media write-ups, social media posts, and photo shoots. 

The INBA PNBA makes it a point to get their athletes in the spotlight and give them opportunities. For example, 3 INBA PNBA athletes were picked to appear in the upcoming bodybuilding movie starring Kristen Stewart, Ed Davis, and Dave Franco, Love Lies Bleeding. A film described as “a romance fueled by ego, desire, and the American dream.”

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Terry Ramos
As a personal trainer and writer, Terry loves changing lives through coaching and the written word. Terry has a B.S. in Kinesiology and is an ACSM Certified Personal Trainer and ISSA Certified Strength and Conditioning Specialist. He enjoys playing music, reading, and watching films when he's not writing or training.