A few years ago, I met and became good friends with Oke Ememe. His journey is not dissimilar to mine in that he lost a lot of body fat by changing his lifestyle completely. He did however go one better by competing successfully in the NPA (Natural Physique Association) Body-building championships in 2013.
In this piece, he gives us an insight into his fitness and nutrition regime in the build up to his competition. It's a very interesting read, and I hope you enjoy it.
My initial bulking meal plan consisted of 6 meals per day:
The first day following this diet was tough. The bland food was extremely hard to swallow, literally, and I needed a lot of water to keep the dry tasteless meals down. I knew then and there that if I was serious about this competition my relationship with food had to change, gone are the days where I ate for enjoyment, food was now a tool, a tool my body needed to transform.
Although I had to stick to this diet religiously, there were days were I picked at my girlfriends plate or binged on cakes, jerk chicken and rice, Chinese and Thai food. Little did I know that these regular cheat meals will make me work even harder during the shredding phase. So please don't make the same mistakes as me.
All my meals were prepared a day in advance by my lovely girlfriend Kate aka Head Coach (Here she is opposite doing her most muscular poses backstage at the NPA British Finals )
Although a primary school teacher with piles of work to do, she always made time to support me, with food preparation, encouragement on days when I was ready to pack it all in and chief camera woman during my posing practise. I guess she probably knew my routine more than me and deserves a medal for putting up with me.
During the bulking stage I only did 10 minutes cardio to warm up before weight training. My profession at the time as a civil servant saw me working from 9am to 5pm. I had to schedule my training around these times, choosing to train at 6am during the quiet periods in the gym to avoid distractions. I previously trained during the evening so waking up at 5am to train at 6am was challenging but after 2 weeks it soon became part of my daily routine. While at the gym I made sure each training session counted. I was lifting as heavy as physically possible, squatting up to 220 kg for 10 reps and benching 180 kg with support. I would strap 90 kg onto a dipping belt and go for 8 to 10 reps in addition to 60 kg for weighted chin up's.
Now at 17.2 stones and my clothes stretched to the limit. May had finally arrived and it was time to start the shred.
The final Product - SHREDDED BABY!!
Hi, Lou here, I'll be sharing my thoughts and insights via my blog regularly, so please stay tuned!