Cyberflexing.com Exclusive Interview With PNBA Natural Bodybuilder Meshack Ochieng

Cyberflexing.com Exclusive Interview With PNBA Natural Bodybuilder Meshack Ochieng

Quick Bio:

Age: 33
Height: 5’2″ – 157 cm
Contest Weight: 170 lbs – 77 kg
Off-Season Weight: 185 lbs – 84 kg
Location: Madison, Wisconsin, United States

Cyberflexing.com Exclusive Interview With PNBA Natural Bodybuilder Meshack Ochieng

How did you get started with bodybuilding?

I started training back in 2001 in Kenya through my brother Michael Otieno. He made some stone dumbbells and barbells in the backyard. The gym had no iron equipment at all. It was all bricks and stones. He had seen some exercises from an old mag. I remember it was 1992 April Flex magazine. Really old but we cared so much about that mag. People will come from far to just look at the pictures of Kevin Levrone, Shawn Ray, Dorian Yates and so on. We were motivated by their looks and so everyone around the village wanted to lift. I remember we had a leg press too. (Hanging a bag full of sand on a branch of a tree then you lie down and push it with you feet.) Sometimes the weights will add themselves when it rains. Sometimes jealous friends will break the bricks at night so we don’t have anything to lift the next day. We didn’t have any idea about dieting. Only eat what the parents have on the table.

Supplements was just a word for us. When we moved to a small town nearby, we collected scrap metal and made benches, and weights. All from the old parts of tractors. Brake sticks and flywheels would work perfectly as weights. Bicycle chains were used as cables for our lat pulldown machines. Our gym could only carry 5 people at a time. Sometimes we would put some equipment outside to the restroom for the 6th and the 7th person.

What keeps you motivated?

After doing my first contest and won my flyweight class, I was so happy and wanted to win more. I wanted to learn more about the sport, nutrition and posing. I did all these and kept on winning everytime I would step onstage. Beating my brother too at some contests. People started to learn from me and as the years went by, I felt happy that I inspire people. Now I can look back and see the people that I coached are ruling the world of bodybuilding.

Cyberflexing.com Exclusive Interview With PNBA Natural Bodybuilder Meshack Ochieng

What is your current workout routine?

I train four days a week. Combining larger muscle groups with smaller ones.

  • Quads and traps/abs
  • Chest and biceps/calves
  • Back and hamstrings/glutes
  • Shoulders and triceps/obliques

High intensity is the way brother.

If you had to choose only 3 exercises, what would they be and why?

  1. Incline dumbbell press – Saved my upper chest.
  2. Front squat – Target the quads and hard to cheat.
  3. Stiff leg deadlifts – Back, hamstring and glutes builder. I like it.

Cyberflexing.com Exclusive Interview With PNBA Natural Bodybuilder Meshack Ochieng

Competition history:

  • 2003 MR KENYA Under 21
  • 2004 MR KENYA SENIOR
  • 2010 MUSCLEMANIA EAST AFRICA
  • 2010 FAME AFRICA 3rd
  • 2011 MUSCLEMANIA AFRICA
  • 2012 MR KENYA
  • 2013 PNBA UNIVERSE 3rd
  • 2013 NPC FLEX LEWIS CLASSIC
  • 2013 NPC ELITE PHYSIQUE CHAMPIONSHIP
  • 2013 MUSCLEMANIA UNIVERSE 2nd
  • 2014 NPC WINGS OF STRENGTH
  • 2014 PNBA NATURAL UNIVERSE
  • 2014 PNBA NATURAL OLYMPIA 4th
  • 2015 PNBA NORTH AMERICA
  • 2015 PNBA NATURAL UNIVERSE
  • 2015 IFPA KANSAS CITY INTERN 2nd
  • 2015 PNBA NATURAL OLYMPIA 4th
  • 2016 IFPA NORTH AMERICA 3rd
  • 2016 DFAC WINDY CITY NATURALS
  • 2016 PNBA NATURAL UNIVERSE

What is your favourite form of cardio?

I like the stairmaster. It works glutes, quads and calves too.

Cyberflexing.com Exclusive Interview With PNBA Natural Bodybuilder Meshack Ochieng

What is your diet like?

I always have a simple meal plan.

  • Morning: Oatmeal with egg whites and blueberries.
  • Snack: Chicken or ground turkey with brown rice and spinach.
  • Lunch: Sweet potatoes with fish and veggies.
  • Snack: Ground turkey and brown rice and veggies.
  • Dinner: Sweet potatoes and fish.
  • Snack: Almonds and rice cakes with PB2.

What supplements do you use?

I use:

  • Creatine for 4 weeks then a break of 1 week.
  • Whey Protein Isolate
  • Amino BCAA
  • Amino Arginine
  • Multivitamin
  • Ginseng
  • Fish Oil
  • Glucosamine

Cyberflexing.com Exclusive Interview With PNBA Natural Bodybuilder Meshack Ochieng

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