Kelechi Opara's Muscle Building Program

Check out Kelechi's personal muscle building plan, and get the rippling muscles that you once thought were unattainable.

When training to build muscle, Kelechi Opara stays "hungry" from an innate urge to fulfill his potential in life by continually improving himself personally each and every day.

Kelechi's intensity is second to none, because he doesn't be believe in sitting down in the gym. With every exercise Kelechi incorporates a standing compound movement superset with an isolation exercise to target as many muscles into one workout as possible.

Check out Kelechi's personal muscle building plan, and get the rippling muscles that you once thought were unattainable.

Kelechi Opara Fitness 360
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Muscle Building Regimen

Meal 1
oats

oats 1.25 cups


eggs

eggs 3


meal 2
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apple


Meal 3
chicken

chicken 6 oz


potato

potato 1


meal 4
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apple


meal 5
protein

Blended protein 2 scoops


potato

potato 1


meal 6
steak

steak 5 oz


brown rice

brown rice 1.33 cups


meal 7
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Maintenance Multiplier

To find out how many calories you need to gain muscle mass or lose fat mass, you must first calculate your maintenance calories. Your maintenance calorie level is how many calories you need to consume during the day to stay the same weight.

This is calculated by taking your current weight and multiplying it by 15. (Ex. 150lbsX15 = 2250 Calories).

From this you want to add or subtract approximately 500 extra calories per day depending on what your overall goal is. If you are trying to build muscle then add, but if you are trying to lean out then subtract.

Everyone is different, so the following multipliers are a good general rule of thumb:

Average Metabolism, X 15

Male Fast Metabolism, X 16

Female Fast Metabolism, X 14

Thermic Effect of Food

Thermic Effect of Food (TEF) is the energy expended by our bodies in order to process the food we eat. Not all calories are created equal, and different types of foods take different amounts of energy to digest. Generally speaking the more nutrient dense (healthier) the food, the more calories will be burned just from eating it.

The following is a breakdown of the TEF matrix of the macronutrients:

  1. Protein: On the scale of energy required to digest different foods, this one sits at the top. Digesting proteins is difficult for your body and tends to burn more calories than any other type of food. Some estimates go as high as 30% of protein calories you consume get burned during digestion.
  2. Carbohydrates: Carbs can be broken down into two separate subgroups; simple and complex. Simple carbs like sugar and refined carbs are easily digested and turned into fleeting energy by your body, and therefore burn little calories during digestion. These types of foods are so easy for our bodies to digest that it only burns an estimated 3% of the calories you consume during digestion. Complex carbs however take much more energy for your body to digest, which is why it is important to eat complex carbs like whole wheat or brown rice.
  3. Fat: Fat is very easily digested by your body and therefore, as far as TEF goes, should be eaten sparingly.

Training

Day 1: legs
1

Front Barbell Squat

5 sets of 5 reps
Front Barbell Squat Front Barbell Squat

2

Leg Press

3 sets of 10 reps
Leg Press Leg Press

Superset
3

Dumbbell Lunges

3 sets of 6 reps
Dumbbell Lunges Dumbbell Lunges
Two-Arm Dumbbell Preacher Curl Two-Arm Dumbbell Preacher Curl

Superset
4

Dumbbell Lunges

3 sets of 6 reps
Dumbbell Lunges Dumbbell Lunges

Hammer Curls

3 sets of 6 reps
Hammer Curls Hammer Curls

5

Seated Calf Raise

5 sets of 5 reps
Seated Calf Raise Seated Calf Raise

6

Standing Calf Raises

4 sets of 8 reps
Standing Calf Raises Standing Calf Raises

Day 2: Back/Shoulders/Abs
Superset
1

Pullups

3 sets of 6 reps
Pullups Pullups

Standing Military Press

3 sets of 6 reps
Standing Military Press Standing Military Press

Superset
2

Chin-Up

3 sets of 6 reps
Chin-Up Chin-Up

Jackknife Sit-Up

3 sets of 6 reps
Jackknife Sit-Up Jackknife Sit-Up

Superset
3

V-Bar Pullup

3 sets of 6 reps
V-Bar Pullup V-Bar Pullup

Seated Cable Rows

3 sets of 6 reps
Seated Cable Rows Seated Cable Rows

4

Barbell Deadlift

5 sets of 5 reps
Barbell Deadlift Barbell Deadlift

5

Upright Barbell Row

5 sets of 5 reps
Upright Barbell Row Upright Barbell Row

6

Hanging Leg Raise

5 sets of 5 reps
Hanging Leg Raise Hanging Leg Raise

Day 3: Chest/Triceps/Calves
1
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

2
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

3

Weighted Bench Dip

5 sets of 5 reps
Weighted Bench Dip Weighted Bench Dip

4

Incline Dumbbell Flyes

3 sets of 10 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

Superset
5
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension
Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension

6
Reverse Triceps Bench Press Reverse Triceps Bench Press

7

Bent-Arm Barbell Pullover

5 sets of 5 reps
Bent-Arm Barbell Pullover Bent-Arm Barbell Pullover

Superset
8

Seated Calf Raise

4 sets of 10 reps
Seated Calf Raise Seated Calf Raise

Standing Calf Raises

5 sets of 6 reps
Standing Calf Raises Standing Calf Raises

Day 4: rest
Day 5: Legs/Abs
1

Front Barbell Squat

3 sets of 12 reps
Front Barbell Squat Front Barbell Squat

2

Leg Press

3 sets of 12 reps
Leg Press Leg Press

Superset
3

Dumbbell Lunges

3 sets of 12 reps
Dumbbell Lunges Dumbbell Lunges
Two-Arm Dumbbell Preacher Curl Two-Arm Dumbbell Preacher Curl

Superset
4

Dumbbell Lunges

3 sets of 12 reps
Dumbbell Lunges Dumbbell Lunges

Hammer Curls

3 sets of 12 reps
Hammer Curls Hammer Curls

5

Seated Calf Raise

3 sets of 12 reps
Seated Calf Raise Seated Calf Raise

6

Standing Calf Raises

3 sets of 12 reps
Standing Calf Raises Standing Calf Raises

7

Hanging Leg Raise

3 sets of 12 reps
Hanging Leg Raise Hanging Leg Raise

Day 6: Back/Shoulders
Superset
1

Pullups

4 sets of 12 reps
Pullups Pullups

Standing Military Press

4 sets of 12 reps
Standing Military Press Standing Military Press

Superset
2

Chin-Up

4 sets of 12 reps
Chin-Up Chin-Up

Jackknife Sit-Up

4 sets of 12 reps
Jackknife Sit-Up Jackknife Sit-Up

Superset
3

V-Bar Pullup

4 sets of 12 reps
V-Bar Pullup V-Bar Pullup

Seated Cable Rows

4 sets of 12 reps
Seated Cable Rows Seated Cable Rows

4

Barbell Deadlift

4 sets of 12 reps
Barbell Deadlift Barbell Deadlift

5

Upright Barbell Row

4 sets of 12 reps
Upright Barbell Row Upright Barbell Row

6

Hanging Leg Raise

4 sets of 12 reps
Hanging Leg Raise Hanging Leg Raise

Supplementation

pre-workout
during workout
daily
fish oil

ON fish oil 5 per day


cycled
creatine

ON creatine 5 per day


Kelechi Opara Fitness 360