# 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.

## Muscle Building Regimen

Meal 1

meal 2

Meal 3

meal 4

meal 5

meal 6

meal 7

### 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

5 sets of 5 reps

2

#### Leg Press

3 sets of 10 reps

3

3 sets of 6 reps

3 sets of 6 reps

4

3 sets of 6 reps

3 sets of 6 reps

5

5 sets of 5 reps

6

#### Standing Calf Raises

4 sets of 8 reps

Day 2: Back/Shoulders/Abs
1

3 sets of 6 reps

3 sets of 6 reps

2

3 sets of 6 reps

3 sets of 6 reps

3

3 sets of 6 reps

3 sets of 6 reps

4

5 sets of 5 reps

5

5 sets of 5 reps

6

#### Hanging Leg Raise

5 sets of 5 reps

Day 3: Chest/Triceps/Calves
1

5 sets of 5 reps

2

4 sets of 8 reps

3

5 sets of 5 reps

4

#### Incline Dumbbell Flyes

3 sets of 10 reps

5

4 sets of 8 reps

5 sets of 5 reps

6

5 sets of 5 reps

7

5 sets of 5 reps

8

#### Seated Calf Raise

4 sets of 10 reps

5 sets of 6 reps

Day 4: rest
Day 5: Legs/Abs
1

#### Front Barbell Squat

3 sets of 12 reps

2

#### Leg Press

3 sets of 12 reps

3

#### Dumbbell Lunges

3 sets of 12 reps

#### Two-Arm Dumbbell Preacher Curl

3 sets of 12 reps

4

#### Dumbbell Lunges

3 sets of 12 reps

#### Hammer Curls

3 sets of 12 reps

5

#### Seated Calf Raise

3 sets of 12 reps

6

#### Standing Calf Raises

3 sets of 12 reps

7

#### Hanging Leg Raise

3 sets of 12 reps

Day 6: Back/Shoulders
1

#### Pullups

4 sets of 12 reps

#### Standing Military Press

4 sets of 12 reps

2

#### Chin-Up

4 sets of 12 reps

#### Jackknife Sit-Up

4 sets of 12 reps

3

#### V-Bar Pullup

4 sets of 12 reps

#### Seated Cable Rows

4 sets of 12 reps

4

4 sets of 12 reps

5

#### Upright Barbell Row

4 sets of 12 reps

6

#### Hanging Leg Raise

4 sets of 12 reps

pre-workout

during workout

daily

cycled