Ashanka Perera is a Sri Lankan born bodybuilder who lives in Canberra, Australia. He work as a real estate agent and in his spare time he trains and competes as a bodybuilder. Ashanka has trained in bodybuilding for the last 11 years and has competed in the International Federation of Bodybuilding Amateur Competition in Australia and placed 7th out of 32 competitors in the Classic category.
This year he plans to compete in the Physique category where the competitors are more defined than the other categories in the competition.
Fitness &Sports: At what age did you take to lifting the iron and what made you want to compete as a body builder?
AP: My parents encouraged me to play sports and be active as I was a little overweight as a youngster. I played rugby for the U-13 Rugby Team at Royal College. When I hit 16 I decided to start weight training on a visit to Sri Lanka after my family migrated to Australia. My friend Dimitri took me to the Royal College Gym. This was my first entry into a gym. After I returned to Australia I pursued bodybuilding.
I have always been inspired by big strong men, I wanted to be one of those men who were so big and muscular that always get noticed when they walk into a room. I wanted to look like the action figures I used to play with as a boy. This was my motivation to take up bodybuilding.
F&S: How has the sport of body building benefited your life?
AP: It has given me more confidence. Made me healthier because it is not only lifting weights but eating healthily as well. Bodybuilding is a science so it has taught me discipline that can be applied to any aspect of life.
F&S: What benefits do you believe that body building will bring to an individual even as they get older?
AP: As you get older if you continue with weight training it will slow down bone degeneration, muscle degeneration, improve your blood circulation, improve muscle to nerve connection, absorption of nutrients, continuing body building as you get older definitely has many health benefits.
F&S: What foods are essential for packing on muscle mass?
AP: A high protein, moderate carbohydrate, low fat diet is ideal for building muscle. Proteins from food such as beef, fish, chicken. The beef should be ideally a lean cut even pork can be a good source of protein as long as you trim off the fat.
To get in your carbohydrates eat oats, green vegetables such as asparagus, broccoli, spinach, green beans etc.. rice in moderation is also a good source of carbohydrates.
Drinking full cream milk is good for putting on muscle as it has protein, carbohydrates and fat. When you do weights you burn off fat.
F&S: What supplements do you take?
AP: When I was young I used to take protein, creatine, glutamine, tribulus, anything that bodybuilding.com would recommend. Now I just take protein and carnitine. When I can afford it I will take branch chain amino acids (BCAA). I don’t take any pre workout supplements. I take my supplements after my workouts.
F&S: Is there any negative outcome of high protein diets and supplements?
AP: If you take anything in excess then of course there will be a negative outcome. If you are eating only protein then it is going to be bad for your stomach. It is what else you are eating that helps digest the protein much easier. 
As long as you are taking in other nutrients along with protein and you are exercising correctly then you will be fine.
F&S: What is your favourite muscle building dish?
AP: When I am bulking I like 250g of cottage cheese, half a cup of pineapple, 6 rice crackers with peanut butter on it. This is so tasty.
F&S: How can a guy with a busy schedule make sure that he gets the right nutrients to build muscle?
AP: Make sure you always have your food with you. You need to eat something every 3 hours to build muscle. It is best to have a girlfriend or wife who can cook your meals just like my girlfriend.
F&S: What are your 3 most favourite exercises and why?
AP:
- Shoulder Press
- Skull crushers
- Leg press
F&S: How many times a week do you hit the gym?
AP: 7 days a week. During competition I train 2 to 3 times a day all 7 days. This is because of my job I need to ensure that I get in my training. During competition I would put in 30 minutes of cardio before work in the morning. In the afternoon after work I would do my regular training session followed by some cardio. And another cardio session later before my last meal.
F&S: Do you first build muscle mass and then work on definition or do you build and cut simultaneously?
AP: You can build and cut at the same time but that is really hard because your diet and training have to be on point. It is easier to bulk up first and then cut to get definition.
F&S: Who has been your role model in life?
AP: My parents and my sisters. My parents always taught me right from wrong and got me into training in the first place. My sisters have taken on that role for me. My uncle Prithi is also my role model.
F&S: Words of advice to our Sri Lankan Bodybuilders?
AP: I have seen people in the Royal Gym when I visited last time I was here who were quite big and well proportioned. There is definitely a lot of potential here in Sri Lanka for bodybuilding. I reckon that our smaller bone structures will actually work in our favour because when we put on muscle we will look bigger. I encourage more Sri Lankans to take up body building as it is something you can continue throughout your life and will keep you healthy.
