Alright, I got this idea thanks a wonderful friend of mine. Ohma Tokita is the definition of ripped, so we are definitely gonna get after it today.
Ohma Stats:-
Height: 182 cm (6’0 ft)
Weight: 85kg (187 lbs)
Age: late 20s?
Alright some points to remember when getting into this:-
- Ohma is a martial artist. Practioner of the mysterious Niko Style.
- He is pretty big in size, while also having insane muscle definition.
- Nothing really has been said about his diet. So we’ll tackle this our own way.
Diet
Now, this is a very important part of the equation. While getting a body like Ohma Tokita, we wanna make sure we’re training plenty while also getting enough sleep and the right nutrition.
There’s two types of people we’re dealing with here; those who are skinny and wish to gain muscle mass without gaining fat and those who are fat and wish to lose that fat and put on some size.
Those who are overweight also have that advantage of gaining muscle easily, so their diet can focus more upon fibrous foods, to lose that fat mass.
The skinny ones will have to focus mainly on gaining mass, so will need a more protein-based diet. I have a mass gainer plan for all the ectomorphs out their. Make sure to check that out as well.
Here’s a sample diet.
Breakfast : 3 Scrambled Eggs, 2 Toasts
Mid-Morning : 1 Fruit of Choice
Lunch : 1 Grilled Chicken Breast, 75 g of Brown Rice, 1 Bowl of Salad.
Evening : Protein Shake/3-5 Boiled Egg-Whites
Dinner : 1 Grilled Chicken Breast, 1 Bowl of Salad
*Have your last meal minimum 3 hours before bed*
This is a sample diet. You can follow it exactly as it is, or change it up to suit your interests.
Sample Diet (Intermittent Fasting Version)
Meal 1 : 3 Scrambled Eggs, 2 Slices of Bread, 1 Fruit of choice.
Meal 2 : 2 Chicken Breasts, 75 g Rice, 1 Bowl of Salad.
*Keep minimum 6 hours gap between both meals*
*Eat last meal minimum 3 hours before sleep*
Workout
OKAY! We’ve come to the best part of the post! Unlike the diet this workout applies to everyone.
We will make use of some equipment during this workout routine.
Weekly Split
Monday : Cardio & Full Body
Tuesday : Martial Arts Training
Wednesday : Cardio & Full Body
Thursday : Martial Arts Training
Friday : Cardio & Full Body
Workouts
Cardio :
Spend 20-40 Mins Running
Full Body :
75 Pull-ups
75 Dips
150 Push-ups
150 Squats
Abs :
50 Crunches
50 Russian Twists
25 Legs Raises
1 Minute Plank
Martial Arts Training :
30 Minutes Shadow Sparring and Bag Work
Sample Set (Punches) :
Sequence 1 : Jab (R), Cross (L), Uppercut (R), Hook (L)
10-20 Reps, then switch sides.
Sequence 2 : Jab, Cross
50 Reps, Switch Sides
Sequence 3 : Uppercut (R), Uppercut (L), Hook (R), Hook (L)
10-20 Reps, then switch sides
Sample Set (Kicks) :
10 Thrust Kicks
10 Side Kicks
10 Hammer Kicks
10 Turning Kicks
10 Inward Kicks
Repeat on both sides. Do 3-5 Sets Each Side.
Play around with these sequences and see which feels most natural to you.
And there you have it guys! Ohma Tokita’s Diet and Workout Routine. Feel free to share your feedback in the comments below.
Thank You for reading.
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