{"id":250,"date":"2009-10-11T11:59:49","date_gmt":"2009-10-11T15:59:49","guid":{"rendered":"http:\/\/naturallyintense.net\/blog\/?p=250"},"modified":"2023-02-17T15:57:12","modified_gmt":"2023-02-17T20:57:12","slug":"can-you-become-a-bodybuilding-champion-on-one-meal-a-day-meet-fred-sanya","status":"publish","type":"post","link":"https:\/\/naturallyintense.net\/blog\/bodybuilding\/bodybuilding-on-one-meal-a-day-fred-sanya\/","title":{"rendered":"Can You Become A Bodybuilding Champion On One Meal A Day? Meet Fred Sanya!"},"content":{"rendered":"
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Can You Become A Champion Bodybuilder<\/b> On One<\/b> Meal<\/b> A Day<\/b>? Meet Fred Sanya- Kenyan Bodybuilding<\/b> Champion!<\/h1>\n<\/div>\n
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\n<\/div>\n

\"Fred<\/p>\n

I got an email\u00a0from\u00a0my good friend and photographer, Dennis Lee about a guy that he had met in Kenya named Fred Sanya. Fred was a Kenyan bodybuilder that was coming to America to compete in the November MuscleMania contest and Dennis asked if I could meet Fred and give him some guidance with regards to his training and diet, as where he lives in Kenya, the gym is made up of homemade weights, made from cement. More astonishingly Dennis told me that Fred was truly a sight to see in terms of his impressive muscle mass, but that he was even more impressive since he only ate one<\/b> meal<\/b> a day<\/b>. On hearing that I knew that I had to do whatever I could to help out Fred. I had just received a letter from a bodybuilder in Benin who was in a similar situation and wanted to know if I could help him out in some way as well and I always do my best whenever I hear these stories as I know all too well what it is like to try to build a champion level physique on just one<\/b> meal<\/b> a day<\/b> myself.<\/p>\n

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\"Fed<\/a>
Fred Sanya Back In The Gym In Kenya<\/figcaption><\/figure>\n<\/div>\n

<\/a><\/p>\n

Bodybuilding<\/b> On One<\/b> Meal<\/b> A Day<\/b><\/h2>\n

As a teenager in Trinidad, I never had enough money to afford the ideal number of meals<\/b> and would struggle to eat four times a day<\/b>. (Which seldom ever happened.) I actually started my career as a personal trainer at the advice of my coach as a way to get more money to buy my food. At the time I only got paid once a month so I only had enough food for about 3 weeks. For the last week (or sometimes two depending on the length of the month) I would only have enough for one<\/b> main meal<\/b> and as hard as it was it never stopped me from the pursuit of my goal. Hearing about Fred, I thus felt an immediate kinship and arranged to have him meet me at the 19th Street Gym, where I train and my personal training business operates.<\/p>\n

To say that I was impressed by Fred would be a true understatement. He came in, all full of smiles with a friend of his who was helping him get around for the day<\/b> and I shook the hand of this giant of a man. He stood just about six feet tall and at about 220lbs with a barrel chest and impressively wide shoulders. His physique spoke of the years of training that he had put himself through (Fred at this point has been training for over 8 years now) and that he was able to accumulate such amazing proportions eating one<\/b> meal<\/b> a day<\/b> spoke legion to what he would accomplish in the months to come. Fred was so happy just to be here, and we sat down in the gym lobby for a while and spoke about bodybuilding<\/b>, training and the difference between what it is like here in the United States and his native land in terms of the food and training equipment.<\/p>\n

\"proof
Fred is living proof that you don’t need to eat every 3-4 hours or use drugs to be a bodybuilding champion!<\/figcaption><\/figure>\n
\n<\/div>\n

<\/a><\/p>\n

Not Much Gym Equipment Not Many Meals A Day But Plenty Of Spirit<\/h3>\n

Fred said that in his country there is so little food\u00a0and\u00a0the gyms are so run down that you just have to train hard and do the best that you can. Some of the competitors in Kenya also take steroids, which Fred is dead set against using and welcomed the idea of coming to the United States to compete in drug tested contests. I sympathized with him, as when I started competing in Trinidad, there was no such thing as a drug free contest. Steroids were very much a part of the competitive landscape and my decision to not go that route was\u00a0 very difficult one<\/b>, but I stood fast and was able to be competitive nonetheless.<\/p>\n

I told Fred about another bodybuilder that also had very little access to good food at the beginning of his career, but was able to compete and build a championship level physique, my good friend, Kai Greene<\/a>\u2013 who in my opinion was one<\/b> of the greatest natural<\/b> bodybuilders<\/a> of all time, during the period that I was with him competing in the NPC. Kai and I would spend hours talking about the importance of passion, and that most people simply didn\u2019t understand the concept of making your dreams a reality no matter what the obstacles are. Fred is a great example of just that as he never complained about what he didn\u2019t have he just trained hard and was able to accomplish great things in the process.<\/p>\n

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\"Fred<\/a><\/p>\n

Fred Shows The Champion Level Form That He Was Able To Build Drug Free!<\/p>\n<\/div>\n

Victor Munoz, Victor Martinez\u2019s coach and a friend of mine walked by and I introduced him to Fred. Fred was very excited to meet the man behind one<\/b> of the top IFBB pros on the circuit today and Victor shared some of his words of wisdom as well. Hailing from Cuba, he too knew what it was like to not have everything at your fingertips as it is here in the United States. He said that Fred had a lot of potential\u00a0 and that he would do really well over here, but that he needed to eat clean at all times, since the food over here is plentiful, but it is really easy to start eating the wrong things. Fred was very excited to learn that Victor Martinez actually trained at the 19th Street Gym and could hardly wait to see the place.<\/p>\n

Hard Work And Hard Training Is More Important Than Loads Of Food<\/span><\/h4>\n

Fred\u2019s typical workout regime in Kenya revolved around the very basics, squats, deadlifts, shoulder presses, rows curls and bench presses with not very much else. Fred trained 6 days a week twice a day<\/b> (that\u2019s not a typo) and has made tremendous gains from this remarkable regime. Some might say that his unconventional approach is not an effective one<\/b>, but the proof as they say is in the pudding and Fred\u2019s physique does indeed speak volumes for the validity of what he was doing. As someone that gained over 100 lbs over the years with three fifteen to twenty minute workouts, I know for a fact that very often the unconventional can produce some unconventional results! I told Fred about my own high intensity training <\/a>routine of 10 minute workouts and he was incredulous.<\/p>\n

\u201cHow can you work the muscles in such a short time?\u201d he asked with a puzzled expression on his face, so I did what I always do when asked that question, I took him for a workout!\u00a0Fred had also never trained in\u00a0a real gym, so when we descended into the sprawling sea of iron that is the 19th Street Gym, he was dumbfounded. I reminded him that though the many machines offer a great degree of variety for many body parts, the basics of what got him to where he was in the first place should never be forgotten. He wanted to train legs and so I took him through a paces of a Naturally<\/b>\u00a0Intense High Intensity\u00a0<\/a>leg workout!<\/p>\n

Fred loved every minute of it,\u00a0and after the first round of hamstring curls (which, by the way he had never done before ), clearly feeling the effects, he boomed,<\/p>\n

\u201cPlease! We are not finished yet?\u201d<\/p>\n

We were not, after launching into a set of squats, verticals\u00a0and calves he was barely able to walk. Total training time, 8.5 minutes and Fred looked at me with a great smile, shook my hand and said,<\/p>\n

\u201cMaybe I need to think about training a bit like this, I have never felt like this before!\u201d<\/p>\n

At this point my other clients at the gym had arrived and Fred warned them,<\/p>\n

\u201cBe careful with this guy, this training is no joke!\u201d<\/p>\n

\"Kenyan
Fred & Kevin Hamming It Up For The Camera!<\/figcaption><\/figure>\n
\n

\n<\/div>\n

In Fred I could really see the passion that I and so many others have over the years and I look forward to helping him and seeing him go straight to the top of the sport. I hope that his example helps inspire you and many others that you can indeed make your dreams a reality without drugs, and even without the many protein powders and supplements that are so much a part of training today. All you need is a burning desire to succeed and a real commitment to never give up, no matter what!<\/p>\n\n

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naturally_intense<\/h3>\n

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\ud83c\uddfa\ud83c\uddf8 Celebrity Trainer\/Nutritionist \ud83c\uddf9\ud83c\uddf9
\n\ud83c\udfc6Natural Bodybuilding Champ
\n\ud83c\udfcb\ud83c\udfff High Intensity Training \u2b07\ufe0f<\/p>\n <\/div>\n\n

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\n High Intensity Bodyweight Training: Ballistic Pushups & Dips!
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\nThis was a tough one!
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\nStarts out with ballistic push ups (like clap pushups but without the clap as my wrist is still not 100%) nonstop for 20 reps, then all out on dips for 10 reps.
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\nTo say it was painful would be an understatement, but you just have to push through and keep on going.
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\nStill training, hope you are too and as always, Excelsior!!! #naturallyintense
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\n#hometraining #homeworkout #homeworkout #highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #chestday #chesttraining #naturalbodybuildingtips #pushups #dips #bodyweighttraining #highintensitytrainingtips #drugfreebodybuilding #calesthenics<\/span> ...<\/span><\/a><\/span>\n <\/p>\n\t\t \n\t\t

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\n Kevin's Unconventional Biceps Training- 3-6 Minutes a Week!
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\nIn this video I go over my biceps training using the Naturally Intense High Intensity Training protocols that helped me go from having arms measuring 11.5 to 12 inches to 18 inches drug free!
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\nIt's an unconventional approach for certain, but it's one that's helped my arms grow and the hundreds of men and women I have trained over the past 30 plus years.
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\nNow, my success isn't due to being genetically gifted, as it took me the better part of 11 years to get my arms up to those measurements.
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\nWhich is significant as it works and been been proven time and time again to work for the average man or woman trying to grow their arms without drugs.
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\nIt's my hope that these high intensity training protocols can help you as much as they helped me!
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\nClick on my bio link to see the full video on my YouTube channel and thanks as always for taking the time to look at my work!!! Excelsior!!! #naturallyintense
\n
\n#highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #armworkout #bicepsworkout #naturalbodybuildingtips #biceps #armtraining #highintensitytrainingtips #drugfreebodybuilding #barbellcurls<\/span> ...<\/span><\/a><\/span>\n <\/p>\n\t\t \n\t\t

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\n At the Lancaster Classic Day 2 Elimination Rounds Against European Champion, and World Record Holder Leo Pettersen @leo_barebow_archer
\n
\nI don't talk much about it but I'm also a competitive barebow archer (surprise!) and last Saturday I had the honor of making it to Day 2 at the Lancaster Archery Classic in the Barebow Division, as I made the top 64 out of 267 competitors and had a chance to shoot with some of the greatest barebow shooters on the planet!
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\nI didn't make it past Leo, but it was a real rush to be there and a huge thanks to my coach, Joe MyGlyn @prolinearchery for helping me get there.
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\nThanks as well to my good friend @sean_chan33 for all of his help from the very start, to my line buddy Aaron Shea for taking the shot and showing up to support!
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\nMy thanks as well to rob_kaufhold for putting on and promoting one of the best archery tournaments on earth!
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\nThanks also to to everyone who took the time to send a supporting word and I am looking forward to next year!!! #naturallyintense #barebow
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\n#lancasterclassic #lancasterarcheryclassic2024 #lancasterarchery #archery #fitover40 #barebowrecurve #targetarchery<\/span> ...<\/span><\/a><\/span>\n <\/p>\n\t\t \n\t\t

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\n Dumbo, Brooklyn circa 2004
\n
\nThis shot was taken as part of the promotion for my Naturally Intense DVD and was about a year after my last bodybuilding competition.
\n
\nIt was a grueling photoshoot.
\n
\nWe started at about 10 am and finished around 4pm and I was completely spent, but the more we shot the sharper I looked, so we kept on going.
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\nIt's nice to look back from time to time and as tired as I was, we all had a blast!
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\nMy thanks to @stephanie_corne_artwork, @https:\/\/pulse.ly\/itgnag2dec and @ftaz1 for taking the shots!!!
\n
\nThanks for watching and as always, Excelsior!!! #naturallyintense
\n
\n#naturalbodybuilder #naturalbodybuilding #throwback #fifthavenuegym #5thavenuegym #drugfreebodybuilding #naturalbodybuildinglifestyle #gymlife #gymmotivation #naturalbodybuildingmotivation #bodybuilding #blackandwhite #instablackandwhite #bnw<\/span> ...<\/span><\/a><\/span>\n <\/p>\n\t\t \n\t\t

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\n Can You Build An Impressive Physique Training Only At Home?
\n
\nAbsolutely!
\n
\nI stopped training in commercial gyms as of March 2020 and have been training at home ever since.
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\nInitially I was admittedly worried that I might lose some of my gains or not make as much progress, but that certainly wasn't the case.
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\nI've consistently continued to improve with my high intensity workouts and muscles have no idea where they are training.
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\nAs long as the criteria of adequate intensity and overload are met, there will be an adaptive response and your muscles will get bigger and stronger.
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\nSo don't worry at all about where you train, focus instead of what will be the best way for you to always be training!
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\nThanks for watching and as always, Excelsior!!! #naturallyintense<\/span> ...<\/span><\/a><\/span>\n <\/p>\n\t\t \n\t\t

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\n Kevin's Three Day Training Spilt!
\n
\nFor the past 33 years I have trained three times a week with Naturally Intense High Intensity Training workouts lasting 10, 15 to 20 minutes max.
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\nIt's a training split tried and testes not only in it's helping me realize my goal of becoming a successful natural bodybuilder, but it's also helped hundreds of men and women over the past three decades.
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\nI have tested just about every possible training split imaginable and for this particular style of high intensity training, this particular grouping consistently yields fantastic results.
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\nI hope it helps you as much as it's helped me over the years and thanks so much for taking the time to look at my work.
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\nKeep training hard and Excelsior!!! #naturallyintense
\n
\nExcelsior!!! #naturallyintense
\n
\n#trainingsplit #3daytrainingsplit #threedaytrainingsplit #naturalbodybuilding #naturalbodybuilder #naturalbodybuildingvideo #naturalbodybuildingmotivation #naturalbodybuildingtips #drugfreebodybuilding #bodybuilding #highintensitytraining #highintensitytrainingtips<\/span> ...<\/span><\/a><\/span>\n <\/p>\n\t\t \n\t\t

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\n 405 Stiff Leg Deadlift for 7 Reps! High Intensity Training.
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\nFirst leg workout of the year and already pushing it!
\n
\nI haven't done a stiff leg deadlift over 315lbs for about 3 years at this point, and I did my last set with 315lbs and comfortably got to 10 reps and decided I had far too much gas left in the tank and that I should go up in weight.
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\nSo I did.
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\nI figured I might get a solid 6 reps in, but I made it to 7 and I think I could have gone on to get a full 10 reps BUT that's when good judgement prevailed.
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\nAs a bodybuilder having not trained this heavy for so many years, the shock of this much weight would be more than enough to stimulate muscle growth, and doing more reps wouldn't yield any greater returns, only increase the likelihood of injury.
\n
\nIt's not about the numbers, it's about training to a point where you achieve your goal, and it's important to have a goal in mind as a bodybuilder based on increasing muscle mass rather than hitting a particular number.
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\nBesides, if in my 20's I never did more than 405lbs on a stiff leg deadlift, it doesn't make any sense going heavier than when I am almost 50!
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\nCould I deadlift more at this point?
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\nAbsolutely but just because you can doesn't mean you should!
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\nSo keep those weights in a good working range, keep it safe and as always Excelsior!!! #naturallyintense
\n
\n#hometraining #homeworkout #homeworkout #roguerack #highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #backworkout #naturalbodybuildingtips #backtraining #highintensitytrainingtips #drugfreebodybuilding #fitoverforty #deadlift<\/span> ...<\/span><\/a><\/span>\n <\/p>\n\t\t \n\t\t

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\n Turning 50 in a few months...
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\nNot much of a big deal for me as I still feel pretty much the same but I hope that my example helps show what can be done with a lifetime commitment to eating well and training consistently!
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\nThanks for coming along on the journey and as always, Excelsior!!! #naturallyintense
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\n#naturalbodybuilder #naturalbodybuilding #healthylifestyle #fitover40 #drugfreebodybuilding #naturalbodybuildingmotivation #natty #fitness<\/span> ...<\/span><\/a><\/span>\n <\/p>\n\t\t \n\t\t

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Update- 12\/2\/09- Congratulations to Fred Sanya on winning his class at the 2009 Musclemania and I am honored to have been able to help him with his diet and training. He truly is a champion at heart!<\/strong><\/em><\/p>\n

Featured everywhere from the Wall Street Journal to CBS News, Kevin Richardson\u2019s\u00a0Naturally Intense High Intensity Training<\/a>\u00a0have helped hundreds lose weight and transform their bodies with his 10 Minute Workouts. One of the top natural bodybuilders of his time, Kevin is also the international fitness consultant for UNICEF and one of<\/em>\u00a0the<\/em>\u00a0top personal\u00a0 trainers in New York City<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Can You Become A Champion Bodybuilder On One Meal A Day? Meet Fred Sanya- Kenyan Bodybuilding Champion! I got an email\u00a0from\u00a0my good friend and photographer, Dennis Lee about a guy that he had met in Kenya named Fred Sanya. Fred was a Kenyan bodybuilder that was coming to America to compete in the November MuscleMania […]<\/p>\n","protected":false},"author":1,"featured_media":254,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"footnotes":""},"categories":[26],"tags":[28,6,19,20,8,25,13],"yoast_head":"Can You Become A Bodybuilding Champion On One Meal A Day? Meet Fred Sanya!<\/title>\n<meta name=\"description\" content=\"Some bodybuilders eat only 1 meal a day, contradicting the belief that you must eat every few hours to build muscle. 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Kenyan bodybuilding champion, Fred Sanya is proof of what 1 meal can do!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/naturallyintense.net\/blog\/bodybuilding\/bodybuilding-on-one-meal-a-day-fred-sanya\/\" \/>\n<meta property=\"og:site_name\" content=\"Naturally Intense High Intensity Training Fitness Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/naturallyintensetraining\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/Naturallyintense\" \/>\n<meta property=\"article:published_time\" content=\"2009-10-11T15:59:49+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-02-17T20:57:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2009\/10\/fred-sanya-in-kenya.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"474\" \/>\n\t<meta property=\"og:image:height\" content=\"711\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Kevin Richardson\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@https:\/\/twitter.com\/BATMANNYC\" \/>\n<meta name=\"twitter:site\" content=\"@BATMANNYC\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kevin Richardson\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/naturallyintense.net\/blog\/bodybuilding\/bodybuilding-on-one-meal-a-day-fred-sanya\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/naturallyintense.net\/blog\/bodybuilding\/bodybuilding-on-one-meal-a-day-fred-sanya\/\"},\"author\":{\"name\":\"Kevin Richardson\",\"@id\":\"https:\/\/naturallyintense.net\/blog\/#\/schema\/person\/660e15607a2b15785ff78963fa149ebf\"},\"headline\":\"Can You Become A Bodybuilding Champion On One Meal A Day? 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