Sangam Popkar with his prizes.
Photo Credits: The Goan
Panaji: At just 21 years old, Sangam Popkar from Bicholim, Goa, has set a world record in natural bodybuilding. Sangam won the overall championship and pro card at the INDIA ICN (International Natural Bodybuilding Association) competition, making him the youngest person ever to achieve this. He is now set to represent India at the ICN UAE event, showcasing his talent on an international stage.
Sangam’s fitness journey began on April 1, 2019, with a simple dream of achieving the best physique. Over the next five years, his personal goal turned into a dedicated pursuit of excellence. "I always wanted to have the best physical form," Sangam recalls. His passion for fitness was clear from the start, and he committed himself to his journey with unwavering determination.
His efforts paid off when he won the overall championship and pro card at the INDIA ICN competition just before his 22nd birthday. Reflecting on his achievement, Sangam shares, "It was all planned. The timing was crucial because if I had won on the 30th, it wouldn't have been a world record. I turned 22 on June 30th, so winning before that was essential."
Sangam's success wouldn't have been possible without his family's support, especially his parents, Sadanand and Sanjana Popkar. "My father and mother have been my biggest supporters," he says. "My brother has also been there for me, helping me through the challenges." Their encouragement and belief in his dreams played a significant role in his success.
To qualify for the ICN UAE event, Sangam competed in the ICN Bangalore show, where he won multiple categories, including Men's Bodybuilding U23, Men's Classic Physique U23, Men's Fitness U23, and the overall championship, along with a silver medal in Men's Physique U23. His outstanding performance made him the youngest in the world to achieve such a feat.
Sangam credits his success to his coaches and mentors. His coach, Jake Brailey from the UK, guided him through the process. "Jake Brailey has been instrumental in my journey," Sangam says. "He believed in my dream and helped me prepare for the competitions." Additionally, his mental and health coach, Luke Coutinho, and supporters Vishal Naik and Yugam Shenoy have been crucial in his development. "Vishal has been like a mentor to me," Sangam explains. "They have supported me mentally and helped me stay focused."
Sangam's daily routine is a testament to his commitment. His day starts with a strict diet consisting of four meals. He spends three hours in the gym, two hours on workouts, and one hour on cardio. "Sleep is very important," Sangam emphasizes. "I make sure to get 8 to 9 hours of sleep every night." His dedication extends beyond the gym, focusing on clean and healthy eating. "You don't need to eat boiled food all the time," he says. "You can have delicious and healthy meals as long as they are clean."
Sangam's journey hasn't been without challenges. In 2023, he underwent surgery for hemorrhoids, a condition that affected his training. However, his determination never wavered. "After my surgery, I immediately called my coach and told him I wanted to get back to training," he recalls. "It was tough, but I knew I had to keep going."
Sangam is now preparing to represent India at the ICN UAE event in Dubai on August 31, 2024. "It's been a 16-week diet and cutting phase," he says. "I'm excited to compete and represent my country." His future goals extend beyond bodybuilding. Sangam aims to promote natural bodybuilding and inspire others to pursue a healthy lifestyle. "I want to make a great impact in natural bodybuilding in India and the world," he says. "Being fit means maintaining a healthy diet, getting enough sleep, and staying active."
For those looking to stay fit, Sangam's message is clear: "Be humble and stick to the basics. You don't need anything extraordinary to achieve great things. Start with what you have and build from there." He also addresses the use of artificial enhancers in fitness. "I'm not against enhanced athletes, but if you're going down that path, do it professionally," he advises. "For natural bodybuilding, organizations like ICN and WNBF are doing a great job promoting healthy competition."
Besides bodybuilding, Sangam enjoys traveling and creating content. "I love to travel and share positivity through my content," he says. "Spreading love and appreciating the journey is important to me." Sangam expressed his gratitude to his coach, friends, family, and supporters for standing by him throughout his journey. His sponsors and local gyms, Body Crafters in Thivim by Prathamesh Maulingkar and Stop In Town Gym, managed by Aryan Amonkar, have provided excellent training services. His diet is managed by Pari Classic and Casa Bicholim. He gave special thanks to his sponsors Ashish Salgaokar, as well as Rajesh and Rupa Kudalkar, for their continuous support.
Sangam Popkar's journey is a story of dedication, perseverance, and the pursuit of excellence. At just 21, he has achieved what many can only dream of, setting a world record and inspiring others along the way. As he continues to represent India on international stages, Sangam's story will undoubtedly motivate many to pursue their passions and strive for greatness.
