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

Muscle Building Regimen

Meal 1
Oats
1 1/2 cup
Eggs
3
Meal 2
Apple
1
Meal 3
Chicken
6 oz.
Potato
1
Meal 4
Apple
1
Meal 5
Protein Powder
2 scoops
Potato
1
Meal 6
Steak
5 oz.
Brown Rice
1 cup
Meal 7
Apple
1

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
1
Front Barbell Squat
5 sets, 5 reps
2
Leg Press
3 sets, 10 reps
3
Superset
Dumbbell Lunges
3 sets, 6 reps
Two-Arm Dumbbell Preacher Curl
3 sets, 6 reps
4
Superset
Dumbbell Lunges
3 sets, 6 reps
Hammer Curls
3 sets, 6 reps
5
Seated Calf Raise
5 sets, 5 reps
6
Standing Calf Raises
4 sets, 8 reps
Day 2
1
Superset
Pullups
3 sets, 6 reps
Standing Military Press
3 sets, 6 reps
2
Superset
Chin-Up
3 sets, 6 reps
Jackknife Sit-Up
3 sets, 6 reps
3
Superset
V-Bar Pullup
3 sets, 6 reps
Seated Cable Rows
3 sets, 6 reps
4
Barbell Deadlift
5 sets, 5 reps
5
Upright Barbell Row
5 sets, 5 reps
6
Hanging Leg Raise
5 sets, 5 reps
Day 3
1
Barbell Incline Bench Press Medium-Grip
5 sets, 5 reps
2
Close-Grip Barbell Bench Press
4 sets, 8 reps
3
Weighted Bench Dip
5 sets, 5 reps
4
Incline Dumbbell Flyes
3 sets, 10 reps
5
Superset
Cable Rope Overhead Triceps Extension
4 sets, 8 reps
Lying Dumbbell Tricep Extension
5 sets, 5 reps
6
Reverse Grip Triceps Pushdown
5 sets, 5 reps
7
Bent-Arm Barbell Pullover
5 sets, 5 reps
8
Superset
Seated Calf Raise
4 sets, 10 reps
Standing Calf Raises
5 sets, 6 reps

Day 4: Rest

Day 5
1
Front Barbell Squat
3 sets, 12 reps
2
Leg Press
3 sets, 12 reps
3
Superset
Dumbbell Lunges
3 sets, 12 reps
Two-Arm Dumbbell Preacher Curl
3 sets, 12 reps
4
Superset
Dumbbell Lunges
3 sets, 12 reps
Hammer Curls
3 sets, 12 reps
5
Seated Calf Raise
3 sets, 12 reps
6
Standing Calf Raises
3 sets, 12 reps
7
Hanging Leg Raise
3 sets, 12 reps
Day 6
1
Superset
Pullups
4 sets, 12 reps
Standing Military Press
4 sets, 12 reps
2
Superset
Chin-Up
4 sets, 12 reps
Side Jackknife
4 sets, 12 reps
3
Superset
V-Bar Pullup
4 sets, 12 reps
Seated Cable Rows
4 sets, 12 reps
4
Barbell Deadlift
4 sets, 12 reps
5
Upright Barbell Row
4 sets, 12 reps
6
Hanging Leg Raise
4 sets, 12 reps

Supplementation

Kelechi Opara Fitness 360

About the Author

Contributing Writer

Contributing Writer

Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today.

View all articles by this author

Workout