Interview: Merzoug Cherbel Diet

Interview: Merzoug Cherbel Diet
Source: Merzoug Cherbel

Name: Merzoug Cherbel
Age: 18
Height: 5’10
Weight:  165 LBS

Who are you and what are you doing?

Hello, my name is Merzoug Cherbel and I love living the aesthetic lifestyle. I’ve started training at the age of 15 , since then I fell in love with lifting heavy and being the centre of attention between my friends. It was the best decision ever because it increased my confidence to be more out-going. I just graduated from high school and I can’t wait to go to college in the U.S and put myself out there to be more known in the fitness industry and hopefully step on the Mens Physique stage and place 1st.


What is your daily calorie and macro´s intake? (On- and Off-Season)

I just started my lean – mass phase, I don’t have an on or off season anymore because it’s better gain lean muscle easier this way due to the amount of testosterone in the body –  it´s higher if you’re lean (below 12% ) as well as being able to take your shirt off anytime during the year.  My current macros are:
– Calories: 3300
– Carbohydrates: 454g
– Fat: 92 g
– Protein : 165 g


Source: Merzoug Cherbel

Source: Merzoug Cherbel

Which foods should not be missing from
your diet plan?

My main sources of food that I have to consume would be whole foods like chicken, 90% lean beef and egg whites. Also, I take a scoop of Optimum Nutrition whey protein in my breakfast and my post-workout meal . For carbs , I try to get more complex carbs when it’s close to my workout because I need continous amount of energy before my workout like oatmeal, sweet potatoes and brown rice. For fats, I love almonds, they are like candy to me. In addition, my fiber intake has to be high (beans, fruits and vegetables) because it will help digest the protein and avoid constipation.

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  1. Robertbroom

    The best fitness tip for building up your arms is to work opposite muscles in opposite sets of each other. The best example would be to work the triceps and then the biceps. Each has the opportunity to rest while the other is being worked. This minimizes your time and maximizes your workout.

  2. TimothyWes

    If you have difficulty sleeping, it may be a symptom of sleep apnea. Lots of people deal with this condition every day, and it is often a problem that is quite unpleasant to manage. But the good news is that there are effective treatments out there. Read this article to learn some basic information about recognizing and treating sleep apnea.

    If you are unsure whether or not you have sleep apnea, consider setting up an audio or video recorder next to your bed. When you review the recording, watch or listen for choking, gasping or other signs that you are not getting enough air as you sleep. Present your findings to your doctor if you suspect that you do have apnea.

    If you are over weight, going on a diet can reduce your sleep apnea, or in rare cases, eliminate it completely. Maintaining a healthy weight can help you breathe easier, so losing weight and maintaining a healthy weight when you have trouble breathing is an obvious step in treating your sleep apnea.

    Improve your sleep apnea by slimming down a bit. Recent research showed dramatic improvements in overweight men who shed 25 pounds over a period of one year to reduce sleep apnea symptoms. In some cases, the weight loss resulted in a cure of sleep apnea where no further treatment of the condition was necessary.

    Sleeping at a high altitude can worsen your sleep apnea because of the lower levels of oxygen. If you are going to a place located higher than what you are used to, take a CPAP machine with you. The best thing to do would be to completely avoid high altitude.

    To help diagnose your sleep apnea, your doctor may ask you to keep a sleep log. This log is where you’ll keep track of how much you sleep during the night, and other symptoms you may experience. Your partner can let you know if you snore too loudly, jerk your limbs, or stop breathing. Your doctor will then be able to tell if you suffer from sleep apnea.

    Sleep apnea does not go away on its own; patients need treatment. Some treatments work better for different people. If you lose weight you will help your sleep apnea, but this is not always the cause. CPAP machines are considered non-invasive, and many people use them successfully. Others prefer surgery to relieve their sleep apnea. Choose whichever method you think will work for you so you may begin to live a happy and comfortable life.

    A great way to ensure that you do not sleep on your back and cause sleep apnea to occur is to use a tennis ball to prevent rolling onto your back. You can place one in a pillow behind your back and when you roll over in your sleep, the tennis ball will make you roll back on your side.

    Minimize your risk from the conditions causing sleep apnea. Some sleep apnea risk factors cannot be changed, like genetic or hereditary reasons. But others, such as weight smoking and drinking, can be controlled.

    Sleep apnea can cause many problems beyond just the inability to get a good night’s sleep. If you let your condition go untreated, it may get worse over time. Getting enough sleep is crucial to your overall level of health, so start using the tips you have read in this article right away to find relief.

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