Obi Vincent

Professional Bodybuilder. Personal Trainer, Nutrition Coach

From being victimized for being overweight as a teenager, to earning his pro card. Obi Vincent, AKA. The Jaguar, has transformed himself from being an overweight teenager to a professional bodybuilder.

He has become an icon in the fitness industry, motivating others to achieve their dreams through his journey.

This is his story:

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“I am always trying to constantly improve my physique because I’m never fully satisfied.”

Athlete Statistics

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“It’s taken me years and a lot of ups and downs to get the physique that I have.”

Accomplishments

• Placed top 5 at the WBFF Muscle Model Europe Championships 2013
• Placed top 4 at the Miami Pro 2013

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“I decided to make a change and started weight training seriously in my early twenties. It all happened on a night out in the city I saw a guy who had an incredible physique and went up to him and asked for advice.”

Biography

Early Years 

Born and raised in the capital of England, London, Obi Vincent was overweight as a kid. Growing up, he didn’t have any interest in sports or fitness, and he loved to indulge on his favorite snack – deep fried candy bars.

After years of watching TV and living off junk food, he found himself at 112kg/247lb by the age of 16. Obi was quickly reaching obesity, but it was only when a girl made fun of his weight when he became unhappy with his body. He realized that he had to make a change, motivated himself to achieve a shredded physique.

A decision that would lead him to becoming a fitness icon.

Entering the gym

In 2008, at the age of 20, Obi met a man that had achieved his ideal physique. Obi asked him for advice on how to attain such a body. This conversation led him to join a gym and start weight training.

Soon after, he began following a diet plan. Through hard work, Obi found himself losing body fat – this inspired him to work harder and see just how far he could go.

This was the beginning of his journey into the fitness industry.

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“My motivation comes from seeing the results of the hard work I put in day in and day out. Once you see results it does become an addiction.”

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Early Mistakes

It wasn’t always smooth sailing for Obi. Being new to training with no previous interest in fitness, he found himself struggling to plan his diet effectively. He had a high protein diet and constantly felt exhausted due to the little carbs he was consuming.

He had also been using numerous supplements without researching into their benefits and effects – he believed that he didn’t need to eat a balanced diet if he took more. This stopped the progress he was making, and he became frustrated with the lack of muscle gain.

He knew he had to step up his game if he wanted to achieve his dream physique.

Competitions and Success

After a few years of rigorous training, Obi had made strong progress and decided to begin competing as a bodybuilder. He had set himself a new goal of winning some trophies and becoming professional.

He continued to train hard, and it wasn’t long until he had entered various competitions. In 2013, he came out of the WBFF Muscle Model Europe Championships in the top 5. But he wanted to do better.

A few months later, Obi had finally achieved his dream of becoming a professional Bodybuilder. He walked away from his first pro show, the 2013 Miami Pro, at a respectable 4th place.

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“I always tell myself that the last rep is what will separate the winners from the losers. In my mind you will only grow if you can push through that burn and finish that last rep.”

Training

Obi enjoys training mostly with high volume training. He likes to completely exhaust the muscle group he is working out before leaving the gym.

However, he trains some parts of his body, like his hamstrings, with low reps and high weights. He feels that this split improves his physique the best.

Workout Plan:

Obi’s workout plan will look something like this:

Monday – Back/Abs

• Deadlifts 5 Sets X 12, 10, 8, 5, 5 Reps
• Wide Grip Weighted Pull Ups 4 Sets X 12 Reps
• Single Arm Dumbbell Rows 4 Sets X 15 Reps
• Seated Close Grip Rows 4 Sets X 15 Reps
• Lat Pull Downs 4 Sets X 12 Reps (Last Set Drop Set)
• Close Grip Under Hand Pull Downs 4 Sets X 12 (Last Set Drop Set)
• Hanging Leg Raises 3 Sets X Failure
• Ab Wheel Rollouts 3 Sets X Failure
• Swiss Ball Pikes 3 Sets X Failure
• Cable Rope Crunches 3 Sets X Failure

Tuesday – Delts/Traps

• Barbell Military Press 10 Sets X 10 Reps
• Shrugs 10 Sets X 10 Reps
• Close Grip Dumbbell Press 3 Sets X 12 Reps
• Dumbbell Lateral Raises 3 Sets X 12 Reps
• Cable Cross Overs 3 Sets X 20 Reps

Wednesday – Quads/Hamstrings

• Leg Extensions 5 Sets X 25 Reps
• Squats 5 Sets X 12 Reps
• Dumbbell Split Squats 5 X 10 Reps Each Leg
• Leg Press 5 Sets X 20 Reps
• Walking Lunges 3 Sets X 50 Steps
• Stiff Leg Deadlifts 5 Sets X 8 Reps
• Standing Single Leg Curl 5 Sets X 8 Reps
• Reverse Barbell Lunges 5 Sets X 12 Reps
• Lying Leg Curls 5 Sets X 10 Reps

Thursday – Biceps/Triceps

• EZ Bar Curls Under Hand Grip 4 Sets X 12 Reps
• EZ Bar Curls (Over Hand) Grip 4 Sets X 12 Reps
• Tricep Dips 4 Sets X 12 Reps
• Incline Bicep Curls 4 Sets X 12 Reps
• Lying Triceps Skull Crushers 4 Sets X 12 Reps
• Close Grip Bench Press 3 Sets X 12 Reps
• Standing Dumbbell Hammer Curls 3 Sets X 12 Reps
• Cable Rope Curls 3 Sets X Failure
• Cable Rope Tricep Push Down 3 Sets X Failure

Friday – Chest

• Cable Fly’s 4 Sets X 20 Reps
• Incline Dumbbell Chest Press 5 Sets X 12 Reps
• Weighted Chest Dips 5 Sets X 12 Reps
• Incline Dumbbell Fly’s 5 Sets X 12 Reps
• Decline Chest Press 3 Sets X 12 Reps
• Press Ups 3 X Failure
• Cable Fly’s 2 X Drop Sets

Saturday – Active Recovery

• Foam Rolling and Mobility or Yoga

Sunday – Quads/Hamstrings

• Leg Extensions 5 Sets X 25 Reps
• Squats 5 Sets X 12 Reps
• Dumbbell Split Squats 5 X 10 Reps Each Leg
• Leg Press 5 Sets X 20 Reps
• Walking Lunges 3 Sets X 50 Steps
• Stiff Leg Deadlifts 5 Sets X 8 Reps
• Standing Single Leg Curl 5 Sets X 8 Reps
• Reverse Barbell Lunges 5 Sets X 12 Reps
• Lying Leg Curls 5 Sets X 10 Reps

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“My diet is all about keeping it simple whilst also enjoying the odd “dirty food” now and then.”

Nutrition

Obi is a fan of carb cycling when he is in optimum condition. He goes through a lean bulk off-season when trying to pack on muscle – this also gives his body a rest from dieting. Obi doesn’t like staying below 10% in the off-season, as he feels it would have a negative effect on him. He only cuts when he has a photo-shoot or competition to prepare for.

“As the years of training have progressed I have learnt to understand my body.  I train twice a day on most days so I need to eat enough to fuel me throughout the day”

Meal Plan:

Obi’s diet plan will look similar to this:

• Meal 1: Powdered Greens, Apple Cider Vinegar & a Protein Shake
• Meal 2: 8 Egg Whites & 2 Whole Eggs with Vegetables & 200g Ground Beef
• Meal 3: 300g Skinless Chicken Legs with Rice & mixed Vegetables
• Meal 4: 200g Chicken Breast with Rice
• Meal 5: 250g Fish with mixed Vegetables
• Meal 6: 30g Oat Biscuits with 2 tbsp. Nut Butter & 150g Berries

Supplements Stack:

• Whey Protein
• Pre-Workout
• Essential Amino Acids
• Creatine Monohydrate
• L-Arginine
• Beta Alanine
• Omega 3
• Probiotics
• ZMA
• BCAA

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“One thing I have come to realize is that not everyone is going to like you, and guess what? That is absolutely okay! In the past I have let negativity get to me and I get so annoyed with myself for letting it affect me, but now i have learnt to block it out completely and focus on people that bring positivity and food into my life.”

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“Consistency, consistency and a lot of patience! I can’t say this enough, there are too many people that expect results fast and then give up because it doesn’t work out the way they want.”

What can we learn from Obi Vincent

Obi Vincent has taught us that learning from your mistakes is the key to success. Taking a step back and accepting your weaknesses can make you a much stronger person – he overcame being victimized at school and drew motivation from it.

One thing we can take away from The Jaguar’s journey, is that anything can be achieved with hard work and determination. He turned his life around, from being a lazy, overweight teenager, to becoming a shredded athlete.