Arun Bhattacharya
Aired on Dec 11, 2015
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Arun's Bio

Optimum Nutrition's master trainer comes to HK Connect for an Ask-Me-Anything session. Besides having dealt with numerous clients for over eight years, Arun is a certified master trainer by Optimum Nutrition, Gold's gym, Neulife. A bodybuilder by profession, but an athlete at heart, participating in all sports such athletics, running and javelin throw.

Arun's immense knowledge of sports supplementation, nutrition and exercise has garnered numerous accolades, like:

  • Judge for Jerai Classic
  • 3rd place winner Gold's gym fitness competition
  • Numerous awards in local powerlifting
  • Official Muscle- Mania Judge

 

 

User-Asked Questions (355)

Shashank Venkat's picture
shashank-venkat Dec 11, 2015
It's great if it does :)
bats_619@hotmail.com's picture
bats_619 Dec 11, 2015
Hi Sir. Do you use any digestive enzymes or anything to make sure everything you eat is absorbed. I am an endormorph and i have been bulking past 1 year. now i started cutting phase doing carb cycling yet i am not seeing much decrease in fat%. I feel that everything i eat is not being absorbed in the body. My weight is 80kgs, fat % is 22%. I take Protein - 150gm, carbs (high/med/low) - 160/100/50 and fats 37gm. I do HIIT for 30min, 3 days a week. Pls let me know where i have gone wrong.
ani4friendss@gmail.com's picture
ani4friendss Dec 11, 2015
Taking bcaa intra workout and On whey protein post workout Anyother supplement which may help go leaner?
Arun Bhattacharya's picture
arun-bhattacharya Dec 11, 2015
add cla and muscleblaze fat burner.
Surender Kumar's picture
surender-kumar Dec 11, 2015
Hi, how much protein intake is adequate or required after good workout on daily basis, as per few studies more than 30gms protein intake is waste as body doesn’t digest more than 30 Gms at one go, is it true?
Debasish's picture
debasish Dec 11, 2015
How to gain bicep and triceps size?? More reps with light weight or less reps with heavy weight??
Arun Bhattacharya's picture
arun-bhattacharya Dec 11, 2015
1 scoop post workout
Arun Bhattacharya's picture
arun-bhattacharya Dec 11, 2015
Have 1 scoop whey post workout.
Arun Bhattacharya's picture
arun-bhattacharya Dec 11, 2015
A scoop of protein postworkout is good enough. (20-25gms)
Arun Bhattacharya's picture
arun-bhattacharya Dec 11, 2015
Focus on your range of motion and a rep range of 8-12 reps.
Debasish's picture
debasish Dec 11, 2015
Yes..I can go for 12-14 reps with 15kg on each side of z bar...
Ashish's picture
ashish Dec 11, 2015
I am training from past 1 yr . i was 105 kgs I have lost 25 KGS weight so far. And want to lose 15 KGS more. My body fat is 25.5% and I want to reduce it by at least 7%. Pls help me out. My weight loss is stuck. From past 2 months not even an inch or gram has reduced. I do cardio for 60 mins and weight training for 40 mins with very less rest. Every day no rest day. Also abs everyday targeting different areas everytime. I have a clean diet of oats and multi grain bread with peanut butter for breakfast , 2 roti , subzi , 1 cup salad for lunch, 2 slices of multigrain bread with 1 spn of peanut butter for dinner. Also I take 4 scoops of whey protein with meals and take supplements such as bcaa in empty stomach immediatly getting up, fat burner and carnitine after 40 mins and ; cla and multivitamin with meals. I drink 7 liters of water. And avoid packaged foods , drinks etc..., . pls help me out.
Arun Bhattacharya's picture
arun-bhattacharya Dec 11, 2015
Firstly, please take rest. Body needs rest to recover. Training more than 5-6 days per week is a waste of time. Also I suggest you consume your protein from food sources than just whey. One scoop of whey post workout if good enough. Eat lean meats, eggs, tofu, soy, low fat paneer, etc. Also seek professional help for a regimented diet and training plan to achieve your goals.
Ashish's picture
ashish Dec 11, 2015
Thanks for your reply sir. I'll surely follow it.I am a vegetarian, so choices are very less. And my workout pattern is working out different muscles everyday. Thirdly why I am not able to see results even after giving so much efforts. Like eating less than 1500 calories, doing 35 mins cardio b4 and after weight training. That gives me almost 600 kcal burn. That's where I'm not able to understand where i am wrong. Bcos with this regimen I lost 25 KGS and now only I am stuck at 80 KGS for 2 months.
Ashish Sharma's picture
ashish-sharma Dec 11, 2015
Sir i am taking musckeblaze whey protein which has 25 gms of protein , is it good whey protein? And also please suggest me any cheap pre workout supplement. Thanks
Arun Bhattacharya's picture
arun-bhattacharya Dec 11, 2015
Yes muscleblaze preworkout is very good u can take it. Rage is the best pre workout cheap and best.
atmfifty@gmail.com's picture
atmfifty Dec 11, 2015
Please help me with this. How much protein do I really need? Is it one gram per pound of bodyweight or 0.8 grams? I've been lifting a good 10 years. 30 years old, 5 feet 8 inches and 78 kilos. Right now my macros are 172protein, 202 carbs and 56fat. I concentrate mainly on hitting my protein and carb counts. Fat I never really bother with. It usually comes to 30grams. And it is entirely possible to build and maintain muscle with just real food (rice, chicken, oats) right? Whey protein isn't mandatory right just an option? Thanks in advance for any and all help you can provide me with brother
Arun Bhattacharya's picture
arun-bhattacharya Dec 11, 2015
You should look into fat intake as it contributes tremendously to your joint and hormonal health. Your protein and carb intake is good. If you are still not gaining muscle then I am concerned as to how much rest you get and also if your training has good intensity and volume.
atmfifty@gmail.com's picture
atmfifty Dec 11, 2015
I want to drop my protein down though. 0.8grams pet pound of bodyweight. That would make my mac ratio look like 141p, 234c and 56f. Really want to start this next week. Do you recommend it? I average 6-8 hours of zzzzz daily so I'm good on that side. Workouts are intense trust me. I never slack off in the gym. And regarding my question about being able to build and maintain muscle mass with only real food and no whey protein. Could you help me out with that too? Thanks!!!
sumit71sharma@gmail.com's picture
sumit71sharma Dec 11, 2015
Are abdominal exercises effective if I want to lose extra fat around my stomach ?
Arun Bhattacharya's picture
arun-bhattacharya Dec 11, 2015
Spot reduction can't happen. A good diet is needed to lose fat.
sumit71sharma@gmail.com's picture
sumit71sharma Dec 11, 2015
Thanku sir
dipesh sharma's picture
dipesh-sharma Dec 11, 2015
can BCAA and glutamine be mixed together as post workout supplement.If yes what is the dosage and how to consume it as both tastes bad.
Arun Bhattacharya's picture
arun-bhattacharya Dec 11, 2015
Take glutaAmine early morning and post workout 5 to 10gms and BCAA intraworkout 8gms
dipesh sharma's picture
dipesh-sharma Dec 11, 2015
can i take it with water or fruit juice as its taste is not that good as whey protein
reshmirnair111@gmail.com's picture
reshmirnair111 Dec 11, 2015
Hey... Reshmi here from Chennai... I Mean severely overweight and lose hopes in dieting really quick. I am 168 cms tall and currently weigh 90 kgs. Until 2 yrs bk I wax 68kgs. And was much more confident. Want to regain my confidence and hence need help
Arun Bhattacharya's picture
arun-bhattacharya Dec 11, 2015
Thanks for your query. Start with simple steps. 1. Increase physical activity 2. Eat smaller meals but more frequently as per your hunger 3. Avoid junk 4. Drink plenty of water 5. Sleep at least 8-9 hrs.
Debasish's picture
debasish Dec 11, 2015
Should I take pre workout and BCAA powder simultaneously before workout or replace one with other??
ani4friendss@gmail.com's picture
ani4friendss Dec 11, 2015
How not to lose muscle size and strength during cutting or weight loss ? I have just stopped creatine after taking it for a month. Want to get leaner with more visible muscles as I gained some belly fat during creatine intake
Arun Bhattacharya's picture
arun-bhattacharya Dec 11, 2015
Take preworkout before your workout and BCAA in between your workout
Arun Bhattacharya's picture
arun-bhattacharya Dec 11, 2015
Keep your protein intake high and lower down only your carbs.
ani4friendss@gmail.com's picture
ani4friendss Dec 11, 2015
Taking bcaa intra workout and On whey protein post workout Anyother supplement which may help go leaner?
Shashank Venkat's picture
shashank-venkat Dec 11, 2015
I am trying to build muscle as well as lose some fat. How do I decide on my caloric intake? For instance, I have increased the intensity of my workout and have been feeling a little hungrier than usual today. Is it a sign that I need to eat more?
Arun Bhattacharya's picture
arun-bhattacharya Dec 11, 2015
Do you have a goal in terms of your performance/weight ?
Shashank Venkat's picture
shashank-venkat Dec 11, 2015
Yes, I want to drop atleast 3 more kgs and put on some more lean muscle. I am 77.3 kgs now.
Ashish Sharma's picture
ashish-sharma Dec 11, 2015
Sir when cardio should do before workout or after workout and also doing cardio regular good for health?
Arun Bhattacharya's picture
arun-bhattacharya Dec 11, 2015
I prefer doing cardio preworkout, High Intensity workout.
Sibanjan Purkayastha's picture
sibanjan-purkayastha Dec 11, 2015
My height is 5 ft 11 inch..and weight is 57..I want to add 20 kg more....so how many times should I consume half serving of ON serious mass
Arun Bhattacharya's picture
arun-bhattacharya Dec 11, 2015
Start with your diet first and take half scoop post workout with water.
grv.arora2009@gmail.com's picture
grv.arora2009 Dec 11, 2015
I have Asthama from last 5 years. Willing to go for workout but my body doesn't allow me. How to start? Also, is it advisable for me to take protein supplements?
Arun Bhattacharya's picture
arun-bhattacharya Dec 11, 2015
Please consult your doctor since you are asthmatic. However, feel free to add a protein supplement to compliment your diet. Use protein shakes early morning on waking up/snack/postworkout/bedtime.
Ashish Sharma's picture
ashish-sharma Dec 11, 2015
Hey sir how to increase strength to lift more weight?
Arun Bhattacharya's picture
arun-bhattacharya Dec 11, 2015
Work out in the 3-5 rep range.
Mandeep Kumar's picture
mandeep-kumar Dec 11, 2015
i am working out early in the morning, On wake up i take whey protein with one banana and after half an hour i take pre-workout supp and rush to gym. Am i following right way?
Arun Bhattacharya's picture
arun-bhattacharya Dec 11, 2015
Replace banana with almonds and walnuts. Also add some oats to your whey shake. You can keep a gap of 30-45 mins and then take your pre-workout supp.
Ashish Sharma's picture
ashish-sharma Dec 11, 2015
Hey sir what is the secret to abs visible?
Arun Bhattacharya's picture
arun-bhattacharya Dec 11, 2015
Abs are made in the kitchen.So start with your diet and also include olympic lifts to improve your core. Once your body fat% drop below 10% your abs will be visible.
Ashish Sharma's picture
ashish-sharma Dec 11, 2015
Thank you.
Safwan Khan's picture
safwan-khan Dec 11, 2015
Hello sir my name is safwan sir if I take protein after that whether my muscle size will increase or I will be lean
sidhant raghav's picture
sidhant-raghav Dec 11, 2015
I gained a good muscle size now what should I do for cutting in my muscles

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