Musclemania Champ Tyrone Ogedegbe Interviews with Directlyfitness.com
- Age: 28
- Height: 5’8
- Weight: 14Stonne
- Measurements: Waist: 32 Neck: 18 Chest:42 Arms: 19
- Occupation: Accounts manager for an Investment Management Firm
- Titles: Heavy weight and Overall Champ of Musclemania European and Common Wealth
- Upcoming Events: Musclemania World and Universe 2013
1. Tell us a little about how you got to your current success level.
I’ll say it has been a result of Hardwork, dedication with a spirit of never quitting that has allowed me the opportunity to attain my goals so far.
I work from 9-6pm Mon-Friday and then after working hours, you can find me in Gym spending no less than 2hours putting in work, hevily focusing on Symmetry and size.
2. What do you think is the number one thing keeping you motivated?
This will have to be my Family and Will to succeed. The satisfaction of knowing I have accomplished my goals rejuvenates my passion to succeed and so I persist in my vision to make that happen.
3. What is your training routine like?
My workout routine takes up 4 days/week – with Wednesdays and Sundays off.
This workout routine is laid out from exercise to exercise according to how I would do it.
3 various shoulder press exercises *6 sets each of 10 reps. Using Free weight and Machine for all:
- Front Deltoids (8 sets of 10 reps)
- Side Deltoids (12 sets of 8-10 reps)
- Rear Deltoids (10 sets of 10 reps)
*Bear in mind this is adjusted to suit my symmetrical construction – so adjust accordingly, doing more on weaker parts to get symmetrically even
- Back Squats *4 sets of 10 reps – super set with Straight leg dead lift (hamstrings).
- Quad Extensions: 5 sets of 18 reps, incorporating 10 fast (heavy weight) and 8 slow (Lighter weight)
- Hamstring Machine: 12 sets of 8-10 reps
- Calf leg raises: 10 sets each of 3 different angles, 10 reps each.
- Front Squats (Quads) 5 sets of 10 reps
- Leg Press: 5 sets 8-10 reps
Wednesday : *Off
- Cardio Speed intervals (incline on Treadmill) – 20 minutes
Thursday: Back & Biceps
- Wide grip pull ups (1set of 20 reps) Warm up
- Lats: Wide grip Pull downs 6 Sets of 10 reps
- Lower back: Dead-lifts; 5 sets of 8-10 Reps
- Lats: Closed Grip Pull downs 5 sets of 10 reps
- Lower back Pulls: Pull row machine; 4 sets 10 reps
- Upper back pulls: Alternate Machine; 8 sets 10 reps
- Hammer curls, Wide and close grip – 4 sets each of 10 reps
- Hammer – 4 sets of 10 reps
- Curl – 4 sets of 10 reps
Friday: Chest & Triceps
- Incline Press(upper chest) 4 sets of 10 reps
- Flys(chest separation) using cables – 4 sets of 10 reps
- Bench press; 4 sets of 10 reps
- Decline bench(lower chest) 4 sets of 10 reps
- Lower outer curve on chest; (Cables) 4 sets of 10 reps
- Skull crushers (using hammer curls) Close and wide grip 4 sets of 10 reps
- Triceps pull using cables – wide grip 4 sets of 10 reps
- Close grip bench press 4 sets of 10reps
Cardio; Cardio Speed intervals(incline on Treadmill) – 20 minutes
4. What kind of cardio do you feel works best for you?
I’ve found that speed intervals(incline on Treadmill) works the best for me – 20 minutes at a speed of 6 Jogging and 9 running.
5. What do you think of free weight vs. machine training?
I feel that free weights generally give better results than machine training – the reason would be that it helps to concentrate more on not just strength but also control which generally stimulates the muscle more for optimum results.
6. How does your on and off season training and diet differ?
My on and off season diet do not differ that greatly – it has become a lifestyle for me to keep lean all year round, so what I’ll d off seaon is maybe have more cheat meals which always refreshes the taste buds and also shocks the metabolism.
7. What top 3 tips you can give to our readers regarding nutrition?
- If you find it hard to put on weight or hold on to it, up your in take of Amino acids – works like magic
- To stay lean, increase your protein, vegetables and reduce your Carbohydrates
- Vitamins are instumental to muscle growth – be very familiar with them
8. What’s your diet like?
My diet for Peak condition coming up to a competition is based on high protein and low Carbohydrate in-take.
- Oatmeal/Porridge (ensure its Quaker Oats not Oat so simple etc.)
- Chicken/Mackerel or any other kind of fish – preferably salmon, tuna 1 Protein shake (Casein Protein -Slow release) with Spinach/Broccoli
- Chicken, prawns and salad – sweet potatoes (optional)
- Chicken/fish – Broccoli
- Chicken/fish – Broccoli
- 2 Bananas if over 85kg and post workout protein (contains more sugar for speedy recovery)
- Chicken, Salad then 1 Protein shake before bed (Casein Protein -Slow release)
Now on Sunday – Good carbohydrates:
Wholegrain rice, Quaker oats and more rice with chicken, fish.. – The idea is to load up on good carbohydrates.
9. Do you believe in cheat meals? Why or why not?
I do believe in cheat meals – a reason for this is that it shocks your metabolism which speeds up to break more fat for when you’re back to eating normally again – hence keeping lean muscle.
10. Which physical feature you are most proud of?
My legs -This ones quite interesting because it used to be my weakest body part but I decided to switch that, working extra hard and long on it at the gym – late nights. Although I can’t say the guns don’t make me happy in the mirror.
11. What supplements do you use if any? If not, why not?
I currently use USN and PHD
12. Favorite Bodybuilders, models, or athletes?
Kai Green, he’s got skill on stage
13. Do you listen to music while you workout?
I used to listen to music while I workout but of late I’ve trained my mind to do without it . So I zone out and just get it done.
14. Who inspires you most?
15. If you never got into this sport, what do you think you’d be doing?
Wow, can’t even imagine that being the case – but if it were, I’d probably be recording in the studio as a partimtime artist (Poetic Rap)
16. Any childhood dreams you’re currently working toward?
Every single one of them and I’m thankful to God as I tick each of them as I go along
17. Any hobbies you like to do?
I like to hang with the family and friends – spend time in the studio making music, alot of bodybuilders can’t dance – so I like to defeat the streotype by shaking a leg or two.
18. List one random fact about yourself your readers might not know.
I’m a profesional 9-6 worker (investmenet management) just like most people as opposed to the usual personal trainer type background, but working on Personal training as an additional activity, like I didn’t have enough of those already.
Also of Nigerian Decent, From the US and now in London UK.
19. If you could change one thing about your physique what would it be?
I work too hard to want to change anything so quite satisfied, but I’ll settle for putting on some more mass. Feel it’ll help as I begin to compete on a professional level.
20. What last 3 tips would you give to our readers to reach their fitness goals?
Practice these 3 words in your day to day:
They will help conquer the normally unconquerable.
Bonus Video: Posing routine from the last show *Musclemania Britain
21. Anyone you want to thank for your success?
The list is endless – but my Family, friends, supporters that have been there right from the start and sticking with me till the end.
22. Do you have a favorite quote?
Yes – “How bad do you want it”
23. Where can our readers reach you?
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