Opio Tia-Okwee Pro Natural Bodybuilder Online coach & PT

18/09/2026

Waiting for natural bodybuilders to follow this page opio_dfac_pro

No gear. No hiding behind a bad prep.

Every gram, every week and every cue has to be right, or you turn up flat on the day it counts.

That’s the whole job. Getting naturals on stage full, dry and conditioned.

DM me COACH and I’ll show you how.

16/09/2026

Free weights vs machines. Which is better?

If you have no pain from an injury standpoint, I’d essentially use free weights.

But machines are really good, especially at the back end of prep, because they take out a lot of the stabilisation you need with free weights.

So the whole notion that free weights are better than machines is really individual.

One of the most important aspects is how well you’re connected with the muscle you’re isolating.

If it’s machines, stick with machines. If it’s free weights, stick with free weights.

Unsure what the right training program is for you? DM me the word COACH and I’ll have a look at it myself.

16/09/2026

PUSH DAY

Numbers are looking pretty good. Bodyweight is continuing to come down while performance is staying strong.

Added a little more free-weight work today. I’ll be rotating this in every other week to keep stability and control challenged rather than relying completely on machines.

Main goal today was keeping the barbell bench above 6 reps. Hit the 6 at around RPE 9, so happy with where strength is sitting while dieting.

SESSION

Seated Lateral Raise Machine
2×10, 1×15

Barbell Bench Press
1×10, 1×6
Back-off: 1×10

Incline Dumbbell Press
2×10

Decline Chest Press Machine
2×10, 1×9

Pec Deck
3 working sets
Final set: 1×6 + drop set ×15

Cable Crunch
3×10
Top set: 1×13

Bodyweight down. Performance holding. We keep moving.

For coaching enquiries, DM me the word “COACH”.

15/09/2026

15/09/2026

Waiting for the “right time” is usually just another way of delaying the start.

When work calms down.
When life is less busy.
When you feel more confident.
When motivation comes back.
After this month.

But six months will pass either way.

You don’t need perfect conditions. You need a plan that works around your actual life.

Start where you are.
Build the routine.
Make adjustments.
Stay consistent.
Let the results build your confidence.

The people who make progress aren’t always the ones with more time, more motivation or fewer problems.

They’re the ones who started anyway.

If you’ve been telling yourself “I’ll start when…”, this is your reminder.

Share this with someone who needs to hear it.

For coaching enquiries, DM me COACH.

15/09/2026

Leg day today

Slight change-up due to a busy gym. Couldn’t get on the leg extension, so substituted it for belt squats, which actually worked pretty well. Two different movement patterns, with the belt squat putting a lot less load through the spine.

Nevertheless, great session. We keep moving

Exercise order + working sets:

Hip Adductor
3x10

Lying Hamstring Curl
3x10, 10, 10 + drop set on final set

Hack Squat
1x10, then 1x9 @ RPE 7

Belt Squat
3 working sets, top set x8

Calves
3x10, 10, 10

For coaching enquiries, DM me the word COACH.

13/09/2026

You didn’t get the placing you wanted.

Don’t decide anything for 48 hours. Get the judges’ feedback before you leave the venue.

Then work out what the gap actually was. Size, conditioning or posing. Three completely different fixes and most people never find out which one cost them.

Posing is free. Conditioning is usually prep ex*****on, not genetics. Size is 12 to 24 months, not another show in three.

Recover properly before you chase redemption.

Comment COACH and I’ll send you my 16 week post show protocol.

13/09/2026

Strong pull session today

Really wanted to see what I could get with six plates on the chest-supported row. Not disappointed at all. A really good base to work from, and now the aim is simply to progress it.

I’m fully aware I’m in a calorie deficit, so the goal is to keep performance as high as possible while continuing to get leaner.

Things are feeling good, things are moving, and we’re keeping it consistent.

Exercise order + working sets:

Chest-Supported Row
1×4, then 1×7 (reduced weight)

Hammer Strength Lat Pulldown
3×8, 8, 7

Seated Row - Underhand Neutral
3×10, 10, 9

Seated Row Machine
3×10, 10, 8

Cable Crunches
3×12, 12, 12

For coaching enquiries, DM me the word COACH.

11/09/2026

Bex’s look early today after fluids, sodium + carbs 📈

Yesterday:
625g carbs
6g sodium
7.5L water

Today:
500g carbs
6g sodium
5.5L water, cut at 6PM

Still looking very fresh going into her 4th show of the season.

The goal is to keep improving the look without unnecessarily driving fatigue, with another peak planned in 4 weeks and, all being well, a Worlds invite on the line

Ready to rock & roll for her first British Finals tomorrow

For coaching enquiries, DM me the word COACH.

11/09/2026

Sam Quinn - Today’s look

Still some more drying up to do, especially through the back, but very pleased with where we’re at.

Kept everything simple and consistent:

Thursday: 500g carbs | 6L water | 6g salt
Friday: 425g carbs | 5L water | 6g salt

Training has remained the same. The only real adjustment this week has been a slight increase in carbohydrates.

Walking into this show looking to be even better than last week.

Tomorrow is game day 🔥

For prep enquiries, DM me the word COACH.