How did you get started with bodybuilding?
I don’t really consider myself a bodybuilder since I don’t train like a bodybuilder. Plus, I have been told on numerous occasions that my physique is between a fitness model and bodybuilder so I don’t fall in either categories. I started training with weights right after college. I was in limbo and I hate being Idle so I joined a gym.
It was a great way to release tension, but more important it gave me a sense of purpose.
Photo Credit: Jason Ellis Photography
Where does your motivation come from?
My motivation has evolved over the years. Initially the motivation came from the desire to be bigger, stronger and healthier in that order. Nowadays the motivation is to become healthier, stronger (basically better than I was) and help more people to attain the physique they want. I’m really not that concerned with size anymore. Another source of motivation comes from competing and doing shoots. I register for the contest and schedule the shoot and this way there’s no way out! If you ever read the art of war the worst thing you can do when fighting an enemy is leave no room for escape. When your enemy knows he’s going to die anyway he will fight his hardest so its said always leave an opening for an escape when fighting your enemy. So I create my no room for escape mindset by registering and buying plane tickets/booking hotel room within two days of deciding to compete this way I can’t back out. Now I’m forced to give it my all otherwise I have just wasted money and time. Plus you don’t want to look like an idiot on stage or during a shoot. This gives me a clarity of purpose (an awesome motivator by the way) that I initially had when I first started. Once you have a clarity of purpose that is to know exactly what you want to accomplish you become a juggernaut. The other motivating factor for me is helping people achieve their goals in regards to fitness.
This motivation manifest itself in my reading habits. I read everything on nutrition that I can get my hands on then I apply it in the real world. This enables me to help as many people as possible.
What workout routine has worked best for you?
Heavy compound movements with a 5 x 5 scheme done with minimum rest in super sets has worked very well for me in the past but as everyone knows its always wise to change up your routine. Still, my routine generally centers around pull ups/chin ups, standing barbell press, deadlifts and squats front/regular. I have found when you perform these movements with minimum rest between sets, there’s little requirement for cardio or abs because of the intensity and the fact that your abs are engaged to a large degree.
Try doing Standing barbell press super set with weighted pull ups/chin ups , go heavy (shoot for 5 x 6 or 4 x 8) with a minute to a minute and thirty seconds rest between super sets. I also interlace my routines with tabatas, farmers walk and pylometrics.
Monday: Legs (Low Reps)
- Front Squats 5 x 5
- Leg press 3 x 10
- Walking lunges
- Calves seated 5 x 5
- Calves standing 4 x 8
Tuesday: Back & Shoulders (Low Reps)
- Weighted pull ups 5 x 5 (superset with)
- Standing Barbell military press 5 x 5
- Weighted chin ups 3 x 10 (superset with)
- L’s
- Weighted V bar pull ups 5 x 5 superset w/
- Face pulls 3 x 10
- Deadlifts 5 x 5
- Upright rows 3 x 10
- Dead hang leg raises 3 x 10
- Windshield wipers 3 x 10
Wednesday: Chest & Triceps
- Incline press 5 x 5
- Guillotine press 4 x 8
- Weighted dips 5 x 5
- Incline flyes 3 x 10
- Rope extensions 4 x 8 (superset with)
- Flat bench dumbbell extensions 5 x5
- Reverse close grip bench press 3 x 10
- Pull overs 3 x 10
- Standing 4 x 10 (superset with)
- Seated calf raises 5 x 6
Thursday: Off Day
- Rest
Friday: Legs (High Reps)
- Front Squats 3 x 12-15
- Leg press 3 x 12-15
- Walking lunges 3 x 12-15
- Calves seated 3 x 12-15
- Calves standing 3 x 12-15
- Dead Hang legs raises 3 x 12-15
- Wood choppers 3 x 12-15
Saturday: Back & Shoulders (High Reps)
- Weighted pull ups 4 x 12 (superset with)
- Standing Barbell military press 4 x 12
- Weighted chin ups 4 x 12 (superset with)
- L’s
- Weighted V bar pull ups 5 x 5 superset w/
- Face pulls 4 x 12
- Deadlifts 5 x 5
- Upright rows 4 x 12
- Dead hang leg raises 4 x 12
- Windshield wipers 4 x 12
Sunday: Off Day
- Rest
If you have to pick only 3 exercises, what would they be and why?
- Standing Barbell Shoulder Press – It actually carries over to the real world more so than the bench press.
- Front Squat – Harder to do than regular squats because it engages the core more due to the positioning and its less stressful on the lower back.
- Pull ups – Its arguably the best exercise you can do for the upper body. There’s EKG studies now that validates this exercise as the best exercise for back and BICEPS. Do 200 and watch how you feel the next morning. It’s what squat is to the lower body.
Photo Credit: Jason Ellis Photography (1st Photo) & Ralph Dehaan (2nd & 3rd Photo)
What is your diet like?
My diet is non-linear. My calorie intake varies depending on the activity in the gym that day. If its going to be a hard day at the gym, I will carb up that day. For instance, I carb up on leg days but I wouldn’t on a day that I do chest and biceps or any other small muscle group. My nutritional philosophies and training for that matter are both based on science and real world application, not hear say. A lot of my nutritional philosophies comes from Alan Aragon. The AARR (Alan Aragon Research Review) keeps me abreast of what works and doesn’t work. The timing of meals isn’t always consistent meaning I don’t always eat every 3 hours etc . I just make sure the total amount of calories I have allotted for that day is met .
Nutrition: (Serving size and food item)
Meal 1:
- 1.25 cup oat meal
- 3 whole eggs 3 egg whites
- Optimum multivitamin
- 1 cup spinach
Meal 2:
- 1 apple
Meal 3:
- Regular potato 10.8oz (62g) skinless trimmed chicken thighs or breast 6oz (48grams)
- 1 cup spinach
Meal 4:
- 1 apple
- 1 cup broccoli
Meal 5:
- 30 minutes before workout 30 grams of gold standard whey protein. Amino energy 15 mins after
- After workout Nitrocore24 (blend of fast/slow proteins) 50 grams + 100 gram carbs (potato or oatmeal or brown rice or sweet potato or even natural granola cold cereal )
Meal 6:
- 1.33 cups brown rice along with fish oil capsules
- Nitrocore 24 or 5 oz steak 40 grams protein
- 1 cup spinach
- 1 apple
Later on during the same week this is my Nutrition for the last 3 to 4 days of the week. Note it calories is less to go along with the nature of my training later on during the week which is more reps with less weight.
Meal 1:
- 1 apple
- whole wheat toast
- 3 whole eggs 3 egg whites
Meal 2:
- Skinless trimmed chicken thighs or breast or steak 5.25oz
- 1 cup spinach
Meal 3:
- Regular potato 10.8oz skinless trimmed chicken thighs or breast or steak 6oz
- 1 cup broccoli
Meal 4:
- 30 minutes before workout 30 grams of gold standard whey protein. Amino energy 15 mins after
- After workout Nitrocore24 (blend of fast/slow proteins) 50 grams + 100 gram carbs (potato or oatmeal or brown rice or sweet potato or even natural granola cold cereal )
Meal 5:
- Nitrocore24 or skinless trimmed chicken thighs or breast or steak 6oz
- Brown rice 1/2 cup
- 1 cup spinach
Photo Credit: Jason Ellis Photography
Favorite Bodybuilders?
- Arnold
- Flex Wheeler
- Frank Zane
Photo Credit: Alex Ardenti
Supplements?
- Nitrocore 24 (a mix of cassein & whey)
- Gold Standard whey
- Enteric coated fish oil
- Amino Energy
Favorite Quote?
There is no failure except in no longer trying. There is no defeat except from within, no really insurmountable barrier save our inherent weakness of purpose.
Kelechi Opara is a Bodybuilding.com & Optimum Nutrition/American Bodybuilding Athlete
Bodyspace: http://bodyspace.com/Madtitan/
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