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Ask The Ripped Dude: How Do I Maintain A Cover Model Physique?

I've graced more than 30 magazine covers in the past 3 years. The global fitness industry has branded me 'The World's Most Ripped Fitness Model.'
Q
Your physique is awesome! You're ripped, but you're not "bodybuilder big." What's your stay-shredded secret?

There was a time when I got caught up in the size game and consumed 5,000 calories per day. Although I was much bigger than I am now, I realized it wasn't healthy for me, anyway. Moreover, fitness stopped being fun. It was a drag to weigh myself every day and eat a whale's amount of food. I gave up the bodybuilder look and became lean, and healthier inside and out.

I maintain my physique by using a combination of a really clean diet and a tough fitness routine. I don't eat 5,000 calories like a lot of bodybuilders so I don't have to worry about accumulating unwanted fat. When I do cardio, I don't walk on a treadmill like I'm an 80-year-old grandma.

My "Ripped Dude" Diet

For me to maintain a razor-sharp 4-to-5 percent body fat year-round, I consume 10-to-12 calories per pound of bodyweight. That means if I weigh 200 pounds, then my daily caloric intake falls between 2,000 and 2,200. I know it doesn't seem like a lot of food, but I never go hungry. I don't feel deprived. It's a perfect amount of food to keep me lean and energized in the gym.

My macronutrient ratio diet is high protein (50%), low carb (35%) and low fat (15%). I am always conscious of my sodium intake, so most of my foods are low in salt. I try to eat my cheat meals during that awesome post-workout, nutrient-absorbing window. (I heart french fries.) It's great because even if I have a low-intensity training session, my muscles can still sponge up a large amount of carbs. Those fries feed my muscles instead of accumulating into a paunch.

I eat some great fat-burning foods on a weekly basis. Some of my favorites are brown rice, chicken breasts, broccoli, spinach, asparagus, oatmeal and sweet potatoes. In order to lose weight or stay lean, you need to eat fewer calories than you burn. It's a pretty simple concept - even a caveman could do it! It doesn't matter if you're eating these calories during the day or night, you just need to make sure you consume fewer than you burn.

My "Ripped Dude" Training

I don't lift nearly as heavy as I did in my bodybuilding days. I train with about 70-to-75 percent of my 1-rep maximum and I always go at least 10 reps, but no more than 15. For my physique goals, I think it's pointless to train with a set less than 10 reps. I'm not a powerlifter and I'm not trying to get huge.

Every time I lift, whether I'm training back, biceps or legs, I make sure I can feel the muscle working. If I can't feel the muscle doing work, I'm doing the movement incorrectly. When that happens, I re-adjust the angle and reset my posture. My reps are slow and controlled for proper technique and fewer injuries. The mind-muscle connection is incredibly important; you should feel the muscle execute the exercise.

I do a lot of outdoor cardio that keeps me functional, agile and athletic. I do plyometrics over hurdles, 1- and 2-leg jumps on stadium steps, sprint workouts, jump roping, high-knees and agility drills. These exercises are intense, but fun. I attribute my low body fat to these weekly outdoor cardio sessions.

Accelerate Your Fat Loss

Contact Info: www.obiobadike.com
Like his Facebook fan page: http://www.facebook.com/oobadike
Twitter Info: https://twitter.com/#!/obadike1
Email address: obifitness@verizon.net


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About The Author

Known as ''The World Most Ripped Fitness Model,'' he's very passionate about educating people all over the world about health and fitness.

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CassB

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CassB

Example of plyometrics over hurdles?

Article Rated:
Jul 13, 2012 7:48am | report
 
Sam152

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Sam152

Probably setting up 5 plus hurdles in a row and jumping over them continuously

Jul 13, 2012 10:21am | report
goose220

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goose220

I do a lot of outdoor workouts similar to what you are describing and I would agree that those exercises are some of the best at keeping a lean physique.

Jul 13, 2012 10:13am | report
 
avyion12

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avyion12

if you're on that amount of calories, heavy sets of 4-8 reps will not just explode you in terms of size. its a good, solid burn and to stir things up. if he were to eat 4,000 cal per day, and crank intensity up a lot, then yea, he'd grow a lot more. besides... lifting heavy is fun as hell lol.

Jul 13, 2012 10:47am | report
 
miladjuckel

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miladjuckel

so as long as we fall within the range of 10-12 cal per lbs its k, or should we actually pick 1?
how can i calculate my macro ratio in percentile?

Jul 13, 2012 11:37am | report
 
TheBigA1985

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TheBigA1985

Hey Obi, I love your articles. I'm wondering how you are able to do such intense cardio and frequently(as I could see from your other articles) and not loose your muscle mass?

Thank you and if other bodyspace members would like to answer I would aoppreciate it too!

Have a great day everyone!

Jul 13, 2012 6:43pm | report
 
Shifisu

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Shifisu

Because HIIT uses the same muscle fibers as weight lifting (fast twitch muscle fibers). After 20 minutes of regular cardio your muscle starts to develop its slow twitch muscle fibers (meaning they become smaller and weaker).

Can't go wrong with HIIT

Jul 16, 2012 12:26am | report
teslation

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teslation

French fries ? hmm interesting

Jul 14, 2012 6:15am | report
 
pmgiampi

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pmgiampi

Obi, what's your lifting/cardio split consist of? I weigh 165 so I'd be at 1650-1980 calories a day. As long as I'm in that range with your macro split, that's what I'd aim for?

Jul 14, 2012 8:10pm | report
 
bbfinatic4ever

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bbfinatic4ever

Great work and info. Thx for sharing.

Jul 16, 2012 3:21pm | report
 
dominico0

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dominico0

ah the old high protein...low carb...low fat diet .....only problem is your body can only absorb so much protein in one setting so the rest gets stored as fat...

Jul 16, 2012 5:31pm | report
 
obadike1

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obadike1

The reason why I don't lose much muscle mass when I am doing HIIT cardio is because my cardio typically doesn't exceed 30 minutes. Its very quick and fast with very little rest. Thanks for the comments guys on the articles! Much appreciated!

Jul 16, 2012 8:43pm | report
 
fahfu2

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fahfu2

Wow so I started my transformation program at 155.4 pounds and consuming a diet of 1553 cals. This is like cushion for me to have the energy, while I learn to lift and actuallty challenge myself to lift heavy. As I lift more correctly, making sure I can feel my muscle working, I will adapt. When Its time, the cals can decrease?

Jul 18, 2012 8:54pm | report
obadike1

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obadike1

You drop your calories when you have plateaud in your fat loss program and your weight stays the same for a couple of weeks in a row.

Jul 19, 2012 2:33am | report
 
Kostya1981

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Kostya1981

"For 200 pounds, daily caloric between 2,000 and 2,200"!!!

Men, don't you get overtrain sometimes? Does it mean, that with my lean mass about 160 pounds i can consume about 1500-1600cc with no negative impact? THNX.

Aug 14, 2012 11:18pm | report
 
Showing 1 - 15 of 15 Comments

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