Fitness Model & Bodybuilder Samuel Okunola Talks With

How did you get started with bodybuilding?

It all started when I got talked into it by one of my KNPE teachers and my then training partner Kris Calmese at Northern Illinois University. They thought I had a good physique to compete in the school’s bodybuilding competition called Greek Physique in 2009.

So I trained my hardest for nine weeks and won the show and that was how it all started and I haven’t looked back since.

Where does your motivation come from?

I consider myself to be a self-motivated person, but what drives me to compete and win is the failure. I mean failure in the sense that I love to excel in everything I do so I don’t want to fail.

That is why I apply that philosophy to bodybuilding, you train your hardest and leave no stones unturned so you can be the best there is.

What workout routine has worked best for you?

Sample Routine:

Monday: Chest/Triceps

  • Flat Bench 3×10
  • Incline Bench 3×10
  • Incline Dumbell Flys 3×10
  • Weighted Dips 3×10

Tuesday: Quads/Hamstrings

  • Squats 3×10
  • Leg Press 3×10
  • Lunges 2×10-15
  • Leg extensions 3×10
  • Stiff Legged Dead lift 3×10
  • Lying Leg curls 3×10
  • Glute Ham Raises 3×10
  • Standing and seated Calve Raises 3×10

Wednesday: Back

  • Barbell Rows 3×10
  • Seated Rows 3×10
  • Wide grip pull ups 3×10
  • Lat pull down 3×10
  • Rack chins 3×10
  • Dumbell Rows 3×10

Thursday: Biceps/Triceps

  • Barbell Curls 3×10
  • Alternating DB curls 3×10
  • Hammer curls 3×10
  • Preacher or Isolation DB curls 3×10
  • Skull Crushers 3×10
  • Cable Tricep push down 3×10
  • Close grip bench press 3×10
  • DB kick backs 3×10

Friday: Weak point training

  • Specific weakpoint training

Saturday: Cardio, Abs

  • 45mins Cardio
  • Crunches 3×20
  • Hanging Leg raises 3×20

Sunday: Rest

  • Recuperate

What is your diet like?

Sample Diet:

  • Meal 1: 5 egg whites, 3 whole eggs and a cup of oatmeal
  • Meal 2: Lean ground beef, 1 cup of Brown rice, avocado
  • Meal 3: 8 oz. chicken, 1 and a half cup of broccoli, almonds
  • Meal 4: 8 oz. Steak and sweet potato
  • Meal 5: Protein shake, an apple
  • Meal 6: 8 oz. chicken breast, 1 cup of brown rice & a cup of green beans

When trying to cut down do you prefer to use HIIT or just normal cardio?

Normal Cardio, I feel this does the trick for me.

What is your supplementation like?

  • Serious Mass
  • Xtend

Favorite Bodybuilders?

Lee Haney, Flex Wheeler, Ronnie Coleman, and of course Arnold.

Favorite Quote?

“Why go hard or go home, just go hard THEN go home” Lincoln Depaula