AJ Shukoori

Bodybuilder, Fitness Model

AJ Shukoori is a bodybuilder and fitness model from Canada. After spending his teenage years playing various sports, he turned his attention to bodybuilding – aiming to sculpt his dream physique.

In 2014, he earned his Pro Card after winning the Arnold Amateur that year; he’s since become recognized as a leading athlete in his home country.

This is his story:

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“Remember why you started. When you reach a goal, always set a new one.”

Athlete Statistics

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“There is no satisfaction better than self-sacrifice, discipline and hard work.”

Accomplishments

2012 (WBFF)

• 2012 World Muscle Model – 1st

2013 (IFBB)

•  North American Championships, Physique – 1th

2014 (IFBB)

• Arnold Amateur, Physique – 1st (Pro Card)
• Pittsburgh Pro – 17th
• New York Pro, Physique – 8th
• Toronto Pro, Physique – 7th

2015 (IFBB)

• Miami Muscle Model Pro – 14th
• New York Pro – 12th
• Pittsburgh Pro – 4th
•  Vancourver Pro – 2nd
•  Toronto Pro Supershow – 5th
•  Europa Atlantic City Pro – 3rd
• Mr. Olympia – 16th

2016 (IFBB)

• Pittsburgh Pro, Physique – 3rd
• Toronto Pro, Physique – 2nd
• Wings of Strength Chicago Pro – 4th
• Mr. Olympia, Physique – 11th

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“I’ve learned that nutrient timing is key to recovery and growth. I wish I had have known that when I started.”

Biography

Start of Fitness Journey

Born and raised in the heart of Canada, Toronto, AJ grew up participating in during his childhood and teenage years. Naturally, his interest in sports led to him entering the gym – desiring to build a strong and aesthetic physique.

However, AJ made some mistakes as a beginner; he wasn’t aware of the importance of nutrition at the start of his journey, and neglected to create a balanced diet plan.

Making Progress

AJ soon realized his mistakes, and began eating clean, nutritious meals. As a result, over the next 10 years, he packed-on lean muscle mass – sculpting an impressive physique.

Not long after, the Canadian’s friends acknowledged his muscular frame, and began encouraging him to enter fitness competitions.

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AJ celebrating his victory at the 2014 Arnold Amateur.

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First Competition

In 2012, at the age of 32,  AJ stepped on stage at his first bodybuilding show – the WBFF World Championships, in the muscle model category.

Here, his hard work and determination paid off, as he impressed the judges with his strong physique. Although it was his debut appearance, AJ left the competition after being awarded the 1st place trophy.

It was this victory that motivated him to continue in the sport.

Pro Card

The Canadian continued training rigorously in the gym, developing his body further. He entered his second competition in 2013, taking home another trophy after beating his opponents at the IFBB North American Championships.

However, his biggest moment in his career so far, came in 2014. AJ entered the Arnold Amataur show, hopeful of making a name for himself in the industry – and he did just that.

The 34-year-old beat 15 other athletes to claim the trophy.

But that wasn’t all he took home. After winning this prestigious show, AJ was awarded with the elusive Pro Card – realizing his dream of becoming a professional bodybuilder.

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“I train seven days a week, no days off.”

Training

AJ trains 7 days per week in the gym, working each muscle group twice – as he doesn’t take any days away from lifting weights, he considers his second body part workouts as his rest days (he’ll work out with more volume over weight).

Workout Routine

AJ’s training plan looks something like this:

Monday – Legs, Abs & Calves

• Lying Leg Curls – 5 sets  of 15 reps
• Barbell Squats – 5 sets of 10 reps
• Barbell Lunges – 4 sets of 10 reps
• Leg Extensions – 3 sets of 15 reps
• Stiff Legged Deadlift – 3 sets of 10 reps
• Ab Circuit – 15 minutes (Various Ab Exercises)
• Standing Calf Raises – 4 Dropsets
• Seated Calf Raises – 4 Dropsets

Tuesday – Chest & Shoulders

• Incline Dumbbell Press – 5 sets of 10 reps
• Flat Barbell Press 4 sets of 8 reps
• Dumbbell Fly’s – 3 sets of 15 reps
• Side Lateral Raises – 4 sets of 10 reps
• Rear Delt Machine – 3 sets of 15 reps
• Dumbbell Shoulder Press – 4 sets of 8 reps

Wednesday – Back

• Lat Pull Down – 4 sets of 10 reps
• Dumbbell Rows – 4 sets of 10 reps
• Deadlifts – 4 sets of 6 reps
• Machine Pull Over – 4 sets of 10 reps

Thursday – Legs, Abs, Calves

• Leg Curls – 5 sets of 12 reps
• Barbell Squat – 4 sets of 10 reps
• Leg Press – 4 sets of 30 reps
• Leg Extension – 4 sets of 10 reps
• Ab Circuit – 15 minutes (Various Ab Exercises)
• Standing Calf Raises – 4 Dropsets
• Seated Calf Raises – 4 Dropsets

Friday – Chest & Shoulders

• Incline Dumbbell Press – 4 sets of 10 reps
• Machine Press – 4 sets of 10 reps
• Pec Deck – 4 sets of 10 reps
• Side Lateral Raises – 4 sets of 10 reps
• Bent Over Rear Delt – 4 sets of 15 reps
• Machine Shoulder Press – 4 sets of 10 reps

Saturday – Arms, Abs & Calves

• Seated Curls – 4 sets of 12 reps

Sunday – Back 

• Chin Ups – 4 Dropsets
• Pull Over – 4 sets of 10 reps
• Dumbbell Rows – 4 sets of 10 reps
• Bent Over Rows – 4 sets of 10 reps

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“Beginners fail to realize how important it is to consume quality whole foods and to fuel your body with portioned meals throughout the day.”

Nutrition

AJ knows the importance of nutrition, after making the mistake of neglecting a clean diet at the start of his fitness journey. As a result, AJ eats clean all-year-round to continue developing his physique.

Diet Plan

Here’s AJ’s usual diet plan:

• Breakfast – 3 Eggs with 3 slices of bread
• Snack – 6oz Chicken with 2 cups of rice
• Lunch – 6 oz Steak with 10 oz sweet potato
• Snack – 7oz Salmon with 1tbsp olive oil
• Dinner – 6oz Chicken with 1/4 cup of Nuts
• Snack – 4 Eggs with 6 oz sweet potato

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“I respect hard work and dedication, inside and outside of the gym.”

Idols and Influences

When it comes to bodybuilding idols, there’s only one name on AJ’s lips – Arnold Schwarzegger.

The Canadian respects the Austrian Oak the most, due to his accomplishments both as a bodybuilder, and outside of the sport.

“Arnold is my idol. Not only because he was Mr.Olympia multiple times or because he had an amazing physique. But because he’s a business man and he achieved everything he set out to achieve.” – AJ Shukoori

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“Bodybuilding is not about satisfaction, it’s about always looking to better yourself.”