Obi Vincent workout and diet 

Fitness Influencer
Born: 1988

Born in Nigeria, Obi Vincent’s family moved to London, England when he was 11. As a child, Vincent was an introvert and a chubby couch potato. At age 20, he started working out. In 2013, ‘the Jaguar’ placed in the Top 5 of the WBFF Muscle Model Europe Championships and came in 4th at the Miami Pro. He has created his own fitness program called Crossliftr which combines elements of bodybuilding and CrossFit. He also endorses PhD nutrition. Vincent has almost a million followers on social media. Vincentis 6 feet,2 inches tall and weighs about 240 lbs.

Known For:

Obi Vincent’s Diet

Summary

Born in Nigeria, Obi Vincent’s family moved to London, England when he was 11. As a child, Vincent was an introvert and a chubby couch potato. At age 20, he started working out. In 2013, ‘the Jaguar’ placed in the Top 5 of the WBFF Muscle Model Europe Championships and came in 4th at the Miami Pro. He has created his own fitness program called Crossliftr which combines elements of bodybuilding and CrossFit. He also endorses PhD nutrition. Vincent has almost a million followers on social media. Vincentis 6 feet,2 inches tall and weighs about 240 lbs.

Estimated Macros

  • Low Fat 20% 20%
  • Medium Carb 40% 40%
  • High Protein 50% 50%

Diet Details

Diet Overhaul

Vincent stumbled when he was first figuring out healthy eating. He consumed a lot of protein and very few carbs, which left him exhausted much of the time. He also took a bunch of supplements, figuring that would make up for nutritional deficiencies, but he failed to make gains. A personal trainer finally put him on the path to a healthy diet.

Meal Math

Vincent created an equation to calculate daily caloric intake: Basal Metabolic Rate (BMR) = (10 x weight in kg) + (6.25 x height in cm) – (5 x age) + 5. Then you must factor in activity level, from sedentary to active. For little to no exercise, eat BMR x 1.53 calories. Moderate activity = BMR x 1.76, and very active people get to eat BMR x 2.25.

Interchangeable Meals

Vincent has his staples that he always sticks to: protein bars, lean animal protein, egg whites, veggies, and rice. He might eat any of them as a meal or snack.

Some Like It Hot

Vincent likes to spice up his food with hot sauce, and keeps a good half-dozen varieties on hand to suit his mood.

Secret Rice Trick

Vincent loves rice, but he says if you don’t, try cooking it in broth because it adds a lot of flavor.

Drink Up

Vincent reportedly takes in an amazing 10 gallons of water each day, but that doesn’t mean everyone needs to do the same.

Tea Time

Vincent is ‘obsessed’ with tea and drinks 4-5 cups at day minimum, most of them herbal such as peppermint, fennel or turmeric.

Cookie Monster

Vincent has a weakness when it comes to Oreo cookies. But his standard weekly treat is much more refined: a package of oat biscuits and tea. He’ll also have popcorn with a movie.

What to Eat

R

Water

R

Protein Bars

R

Rice

R

Broth

R

Egg Whites

R

Chicken Breast

R

Turkey Sausage

R

Greens

R

Apple Cider Vinegar

R

Tea

R

Fruit

R

Bread

R

Peanut Butter

R

Popcorn

R

Oat Biscuits

R

Low-fat Ice Cream

R

Oreos (treat)

What to Avoid

Q

Junk Food

Q

Processed Foods

Q

Trans Fats

Q

Added Sugar

Q

Artificial Ingredients

Q

Chemicals

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Vincent on His Previous Physique

‘I was overweight, but I always say I was chubby in the right places.’

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Vincent on His Foodie Status

If you invite me anywhere make sure food’s involved!

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Vincent on His Weight Loss Diet

I was clueless, and it wasn’t exactly healthy, but I lost nearly 20 kg.

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Vincent on His Diet

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

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Vincent on Getting Input From a Personal Trainer

‘I started to learn about nutrition — macros and daily expenditure. I went from lean to shredded.’

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Vincent on Rice

I love rice. I could have rice for breakfast, lunch, and dinner.’

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Vincent on What Others Should Eat

I dont want you to feel like you have to eat the exact same way to look like I do.

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Vincent on Not Counting Macros

‘I eat how I feel on the day. I don’t want my life to be dictated by food.’

Obi Vincent’s Workout Routine

Weekly Routine

Tubby Teen

Vincent wasn’t always the super-ripped stud you see on social media. It took teasing to prod him to work out, which he did initially by running in fields because he was embarrassed to be see by others on public streets.

The Aha Moment

After spotting a muscle-bound dude, Vincent joined a gym the very next day with the goal of developing his physique in the same way. 

Gotcha Moment

Vincent got caught out after bragging on social media that bodybuilders were superior to CrossFit athletes.

A Helping Hand

A personal trainer suggested Vincent take bodybuilding seriously, which prompted him to learn more about nutrition as well as the correct way to train.

Good Genes

Vincent admits he got lucky in the genetic jackpot, and says his whole family is blessed with big muscles.

Double Daily Dose

Vincent usually works out twice a day. He follows a classic split routine of working a certain muscle group each day. Sunday to Friday, he does weightlifting while Saturdays are dedicated to active recovery, such as foam rolling, yoga, and flexibility.

Variable Training

Vincent aims to exhaust his muscles. He mostly does high volume, although legs are an exception where he does high weight and low volume.

CrossLifting

Vincent pivoted from his original, standard lifting routine to create a versatile training system he calls CrossLifting. It combines bodybuilding, endurance and flexibility.

The Sweet Spot

Vincent admits that he works out to look good, but ap-pearance shouldn’t be the only goal.

Exercise Style

Z

Some Obi Vincent Cross Liftr Moves

Back Squat
Begin with barbell across upper back, feet shoulder width. Keeping back straight, lower until thighs are pa-rallel with floor. Return to start by reversing movement. Do 3 reps x 5 sets.

Barbell Thruster
Place barbell at collar and lower into squat, then ex-plode up, lifting the weight above your head. Return to squat position in smooth motion. Do 15 reps x 4 sets.

Cossack Squat
Begin with feet wider than shoulder width. Squat hold-ing unweighted bar overhead, then shift weight onto left leg. Push back up and repeat on right side. Do 10 reps x 3 sets.

 

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Vincent on His Size

‘I was big, but in all the right places.’

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Vincent on His Early Workouts

‘I was too self-conscious to be out on the roads.’

{

Vincent on His Personal Epiphany

‘I saw a man in a club with huge muscles and I decided there and then I wanted to look like him.’

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Vincent on His Early Gym Routine

‘I was a typical bro trainer. I worked hard on my chest and arms and hated legs.’

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Vincent on the Supposed Superiority of Bodybuilders

‘I was supposed to be an athlete, but I just couldn’t keep up.’

Obi Vincent’s Supplements

PhD protein

Whey Protein

Vincent incorporates a lot of supplements into his diet, including whey protein, which builds muscle, burns fat, and blunts cravings.

Get it here

Green Powder

Greens Powder

Another part of Vincent’s daily supplement shake is greens powder. He still eats his veggies, but he knows the importance of getting a full dose of phytonutrients. Get it here
Apple Cider Vinegar

Apple Cider Vinegar

Vincent also has some apple cider vinegar (ACV) each day. ACV lowers blood sugar and cholesterol, curbs appetite and helps regulate insulin, all of which can help with weight loss. It also improves gut health and kills germs. Get it here
Pre Workout

Pre Workout

Vincent hits it pretty hard at the gym and takes a pre workout to help keep himself pumped up. Beetroot is a caffeine-free type of pre workout, and one that Vincent prefers. Get it here
Amino Acids

Essential Amino Acids

Vincent struggled for a long time to build muscle. Essential amino acids are the basic building blocks of muscle, and they’re called ‘essential’ because the body cannot make them on its own.

Get it here

Creatine

Creatine

Vincent supplements with creatine because it helps the body build new muscle, create energy, and it improves high-intensity exercise. Get it here
arginine

Arginine

Vincent takes the amino acid arginine because it boosts performance. Arginine also stabilizes blood sugar and blood pressure, and can help you cut weight. Get it here
Beta Alanine

Beta Alanine

Another amino acid Vincent takes is beta-alanine which improves exercise performance, endurance, power output and strength by delaying muscle fatigue. Get it here
Omega 3 Fish Oil

Omega-3s

Also on Vincent’s roster of supplements are omega-3s which provide anti-inflammatory effects and boost brain and overall health. Get it here
probiotics

Probiotics

For optimum nutrient absorption, Vincent takes probiotics which also up immunity.

Get it here

ZMA

ZMA

ZMA (zinc, magnesium, vitamin B6) is a popular pick for bodybuilders and anyone looking to cut cortisol, boost testosterone and improve sleep.

Get it here

BCAA

BCAAs

BCAAs are also on Vincent’s supplement list. They’re a top pick among bodybuilders because they help build and retain muscle and also reduce recovery time and post-workout soreness. Get it here

Obi Vincent’s Lifestyle

Recovery Matters

Vincent says one of the pleasant discoveries of his fitness journey has been learning that he needs more sleep. He is also into napping, meditation, and stret-ching to help his body recover and feel good.

Total Transformation

Vincent went from teenage tv addict to fitness influencer after being teased by a colleague about his weight.

Food: A Fraught Relationship

Vincent says that he and many bodybuilders have a very difficult relationship with food. They can go to ex-tremes and view certain foods as ‘the enemy,’ creating a vicious cycle and negative mindset.

Obi the App

Vincent has his own app that combines his own blend of metabolic conditioning, functional training and bodybuilding called Crossliftr. He also offers nutritional counseling, meal planning, grocery lists and other tips and tricks for healthy living.

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Vincent on Sleep

‘I actually need a lot more sleep than I thought I needed, which is awesome.’

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Vincent on His Recovery Methods

‘Naps, mobility work, and meditation.’

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Vincent on His Career Path

‘If you had asked me when I was about 16 if I would be doing this now, there’s no way. I was way more into video games than I was into fitness.’

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Vincent on Perseverance

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

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Vincent on The Last Rep

‘I always tell myself that the last rep is what will separate the winners from the losers…You will only grow if you can push through that burn and finish that last rep.’

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Vincent on Motivation

‘My motivation comes from seeing the results of the hard work I put in day and day out.’

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Vincent on Self-Motivation

‘Once you see results, it does become an addiction.’

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Vincent on Vulnerability

‘It doesn’t make you less of a man if you are willing to share how you feel.’

Recommended Products

PhD protein
PhD protein
PhD whey protein bar
PhD whey protein bar
Egg whites
Egg whites
Basmati rice
Basmati rice
Oatly oatmilk
Oatly oatmilk
Reggae Reggae hot sauce
Reggae Reggae hot sauce
Lavender tea
Lavender tea
Peppermint tea
Peppermint tea
Matcha Green Tea
Matcha green tea
Turmeric tea
Turmeric tea
Mint-fennel tea
Mint-fennel tea

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