Posted 29 April 2012 by Interview:

Kelechi Opara

What mistakes did you make as a newbie?

The major mistake I made, that I believe everybody who's new still makes is believing everyone they see in magazines or otherwise is NATURAL. It then follows that they decide to follow or copy their workout/nutrition plan only to run into a wall becoming frustrated and quitting or worse yet, start using steroids.

What would you say your genetics are...What was your physique like before you started training?

As far as somatotype? I would venture towards a meso-ecto perhaps meso dominant...maybe 50-50. It’s rare where you see an individual who's 100% meso or ecto or endo. I was 120 pounds when I first started.

Do you listen to music whilst you train?

Most definitely. I have to block out the voices in my head that say, "You can't deadlift 600 lbs " "what are you doing trying to squat 500” lol.

Free weights vs machines what do you feel are the pros and cons of both and which do you prefer?

Not only do I prefer free weights I prefer to do them STANDING. The advantage is:

1) You utilize more stabilizing muscles.

2) You follow the natural line of movement as opposed to a fixed path that machines force you to go.

3) It has better applicability to the real world where a lot of the activities you are going to be doing require you to utilize your stabilizing muscles.

4) Your core/abs are engaged MUCH MORE, especially when you are doing the movements standing.

What are you most proud of?

My tour in Afghanistan (being one of the first in 2001), Being part of, Optimum Nutrition and American Bodybuilding.

What types of cardio do you do?

I do high intensity and low intensity depending on my goal. If I am emphasizing on bulking then it’s low intensity most of the time since it’s been proven HIIT impedes muscle gain (I have shown the reason why on my facebook page when I give tips). If I am getting ready for a shoot then its both because HIIT causes the body to release both catecholamine hormones (adrenaline and noradrenalin) and LISS though mainly noradrenalin has the advantage of utilizing fatty acids as fuel so I perform both concurrently when it’s show time.

What rep ranges do you prefer and why?

I prefer 5 sets x 5 reps, as these rep ranges are quicker in activating all of your muscle fibers very quickly since the rep range tends to be 85 percent of your 1 rep max.

Do you bulk and cut or stay lean year round?

I stay lean all year round. Now this doesn't mean I don't bulk. It means I slow bulk certain parts of the year I emphasize one or the other.

What is your take on cheat foods?

I indulge in them but don't overindulge. The person who's flexible with their
nutrition goals always lasts longer.

We know consistency is key, what tips would you give to anyone struggling to stay consistent?

The biggest tip I always give and by the way I give more than anyone on this page here is that it takes 21 days for any repeated act to become habit and the best way to turn an action into habit is to change your environment. You can start by surrounding yourself with like-minded people who have the same goals as you. If it’s nutrition, toss out all the junk food in your fridge/house and replace it with healthy, nutrient dense options. In addition have 5 quick recipes on hand that will allow to throw something together at the last minute when you are hungry. This way you are not tempted to go to a fast food restaurant.



What supplements do you use if any?

  • Optimum nutrition supplements
  • Beta Alanine aka Threshold
  • Nitrocore: Monday through Wednesday
  • Hydrobuilder: Thursdays through Sunday
  • Gold standard whey --a must for me
  • Opti-men (multi vitamins)
  • Amino Energy
  • Casein: Taken when I'm dieting most of the time or thursday/friday through Sunday
  • Enteric Coated fish oil
  • ABB supplements (when I'm mobile)
  • Pure pro 50
  • Speed stack

What top 3 tips would you give to anyone
wanting to get CutAndJacked?

1. Be consistent.

2. Be wary of the person who you are following. If they are not natural chances are what they do won't apply to you.

3. Don't use the crutch "It’s genetics” as it counts for 15% of the equation  when it comes to your resting metabolic rate you still have 85 % of the equation which is under your control i.e. training, nutrition supplementation and to some extent environment.

Weight:181lbs  Height: 5ft 7.5

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