David Otunga’s Training & Fitness Program – Bodybuilding.com

I’m David Otunga, WW
superstar, lawyer, and actor. ♪♪♪ I earned my bachelor’s
degree in psychology from the University of Illinois and,
following that, I managed a cognitive neuroscience
lab at Columbia University. Now after that, I went to
Harvard for Law School. And after earning my JD at
Harvard, I landed a job at the top law firm in
Chicago, Sidley Austin. And then reality
TV came calling. So I starred in VH1’s
“I Love New York 2.” So after that, it was, like, “Wow, I have this
new-found fame. What should I do?” I want to become a
professional wrestler. A graduate of the Harvard
Law School, David Otunga. ♪♪♪ Next step was the WWE. I debuted in 2010 on a new show,
“NXT,” and now I’m a star in raw and smackdown. ♪♪♪ I didn’t always
look like I do today. Growing up as a kid in Elgin,
Illinois, I was short, I was chubby, I had thick glasses and
make things worse, I did pretty well in school so I
got labeled a smart kid. Actually the smart chubby
kid with the thick glasses. So kids used to make fun of me
all the time and call me names like “Nerd” and “Dork” which
actually don’t really sound like that bad in themselves but at
the time, like, they really affected me. And people used to
just push me around. I would look around and I would
see these other kids who weren’t getting picked on and it seemed
like everybody was just so athletic and so
buff and I wasn’t. I was like, “I don’t understand
what I’m doing wrong or what they’re doing right.” I got it in my head what
if I start working out. I can have those muscles too. I just need to start training. So around my freshman year, I
decided all right, I’m gonna start taking the gym seriously
but I didn’t know where to start. So my best friend, Rob, his
older brother had an old weights set. It was the old plastic-coated
cement basically and so I got a couple of those from him and an
EZ Curl Bar and I just started out doing EZ curls every night. I would do sets of
ten; ten sets of ten. That was my thing. And then the next night I would
do pushups, ten sets of ten and then I would slowly increase it. And I did this for maybe,
ah, maybe 3 or 4 weeks. And I kind of felt better
but I didn’t necessarily see a difference. And then I remember one day
during the summer, Rob and I were at the mall and we
saw these girls from school. And I knew one of them. She was an upperclassman and
happened to be in one of the same classes with me. This girl comes over to me and
she’s like, “Hey, David, what have you been doing?” And she grabbed my arm and she’s
like, “You’re starting to get muscles in your arm.” I was shocked. I said, “Wait. What?” She’s like, “Oh, you’re starting
to get muscles in your arm.” I was like, did this girl just
compliment me and say that I had muscles in my arm? That was it. All I could think about in my
head was, “Oh my gosh, it’s working. It’s working and people
are seeing my results.” And after that, I couldn’t even,
you know, hang out at the mall. I wanted to go straight home and
hit more pushups and more curls because now I knew it was
working so it motivated me even that much more. And from then on, it
was like my thing. I would come home from school
every day and before I did my homework, I would work out. I’d work out for an hour or
two and then hit the books. Every day. It’s amazing when
I think about it. Just that one single compliment
led to so much because after that, working out became
my lifestyle, you know? I did this every day through
school, at high school, and then when I went to college, I
already was in a great routine so I thought, “Why mess it up? Let’s keep going.” And there was a gym right by my
dorm so I would go every day and work out and then study. I carried it all the
way through law school. Even when I worked at the firm,
I used to take my lunch breaks and go straight to the gym, come
back, eat my chicken breast at my lunch table and work
the rest of the night. And then even now the crazy
thing is, working out has become my life. Like, that’s my job. As a WW wrestler, part of it is
working out and having a great physique. And then now I’m doing so many
other things in body building and fitness, and I sit back and
I just think, “Wow, it’s so cool that all of this came from me
just deciding I wanted to change and I wanted to
build some muscles.” And then somebody complimented
me and let me know that it was working. Being a professional wrestler,
I have to be in top physical condition. I mean, what we do in there
takes so many years of practice, conditioning,
strength, I mean, you name it. It’s one of the hardest things
I’ve ever done in my life. I mean, basically, I get
my butt kicked every night. And in different cities all over
the world, I’m getting my butt kicked in front of them. But, at the same time, I have
to look good and I know that I’m gonna get my butt kicked again
the next night so I have to be in shape and my body needs
to be able to withstand it. So because of that, I have to
be able to train around injuries and to make sure that
I stay injury-free. Now I don’t know how much
you guys know what goes into becoming a WW superstar but on
the average I have to work out 5 to 7 days a week. Luckily, I’m able to find
a gym everywhere we go. That’s my first priority. As soon as I land and get off
the plane, the first thing I do is go to the gym and work out. Even if I have a match that
night, I know that I need to work out so I’ll work out hard
but I’ll give myself enough time to rest up before the match. My week starts on Wednesdays. I usually fly home Wednesday
morning and, on my way home from the airport, I stop by
the gym and I train legs. Now Wednesdays, I’m super tired
because I always take the first flight home but this is my
toughest workout is legs, and I just hammer it. Next day is Thursday. This is typically a chest day
and I’ll go in and I’m rested. I have a great workout. Now the next day is Friday. Fridays, I usually fly back out
on the road to do live events. The first thing I’ll do is I’ll
find a gym and, typically, this is gonna be a back day. It’s gonna be heavy
deadlifts and all kind of rows. Then I have the show that night
and then we’ll drive to the next city, which now
takes us to Saturday. I’ll sleep for a
few hours, wake up. First thing I do, I find a gym. And now it’s gonna be chest, and
it’s gonna be upper chest and shoulders. Gonna hammer this out. We’re gonna have the show that
night and then I’m gonna drive to the next city. By now it’s Sunday morning. I may take Sunday morning off
because our shows are earlier but I’ll still try
to get in the gym. And this might be something
small, even if it’s just abs or calves or cardio but I usually
like to get in there and do something. And we’ll have the show Sunday
night and then I’ll drive to raw for Monday. First thing I do, go to the gym. Now my cycle is repeated. So [laughing] there’s no excuses in my book. If I can go, anybody can go. I train pretty much
like a bodybuilder. I’ve always considered myself a
bodybuilder at heart, you know, that’s how I got into training
also was reading a lot of the bodybuilding magazines. So I’ll go in with a specific
muscle group I want to work that day. And I typically use moderate
volume like 8 to 12 reps and probably about 5 to 6
working sets per exercise. However, this changes depending
on how my body feels that day and whatever injuries I’m
working around, which is another thing, I’m very fluid with
my workouts and my plans. I know what I want to do, I
know what body part, but the exercises aren’t
etched in stone. Let’s say, for
example, I’m gonna do arms. And I go in there and I’m
thinking I’m gonna do straight bar curls but then I look over
and they have, like, a really cool preacher curl bench. I’m like, “Wow, I like that. Okay, maybe I’ll go
and I’ll hit that.” Or maybe they have the arm
blaster, which nobody uses but I love. I’ll grab that and I’ll just
crank out some sets and I’ll get a great pump doing what I
felt like doing than if I forced myself to go and do straight
bar curls and I wasn’t really feeling that hot about that day. So I’m very big on if
something’s telling me to do that, I’ll go and do it. And I also believe in when I’m
doing an exercise, sometimes I’ll do, like, a lot of sets,
like, I might hit my six working sets and still, like, be really
into it, I’m really feeling this today, the mind-muscle
connection’s there, I’ll just keep going. I might do ten sets. A big part of being professional
wrestler is your endurance and your wind. You have to have great
endurance, great cardiovascular conditioning. However, I don’t really enjoy
doing cardio so the best way I do it is in the gym I
shorten my rest periods. I finish a set and I put the
weights down just long enough to get a few deep breaths and then
I’m right back at it in the next set and it keeps your
heart rate up the whole time. My rest periods are anywhere
between 30 to 60 seconds so I’m constantly moving in the gym. And one of the things I started
doing was wearing a heart rate monitor so I see what the zone
is I want it in, the beats per minute, and I try
to keep it there. So I’ll check and I’ll see,
okay, it’s dropping a little bit, I’ll do, you know, a set
of jumping jacks even and then start the next set. And I always have
to have my music. I cannot train without music. And I have my play list set up. Depending on what the workout
is and, you know, I have certain songs that are more intense,
they build up in intensity by the time I’ll get to certain
exercises and certain sets. Each workout I go
into, I usually have a goal. Depending on what it is, I want
to outdo my previous workout. Now it isn’t always more weight. It might be more reps with a
certain amount of weight or it might be getting my heart
rate up faster or getting more quality reps in of a certain
exercise but there’s always something that I’m reaching for
because, I mean, you need some motivation. I look at myself in
the mirror a lot. Like, I’m always in front of
the mirror studying myself. And I see, what do
I want to work on? Say I’m, you know, want to build
more definition in my triceps, I’ll go right to the mirror and
just do pushdowns right in it and just watch it the whole time
and look at it and just imagine how I want it to look and it
looks great, you know, just in the mirror, just right there,
flexing it and it’s, like, that’s what drives me is to have
the best body I can and if I see something on my body I
want to change, I do it. Maintaining a healthy physique,
you know, starts in the gym but that’s only 1 or 2
hours out of your day. It’s what you do the rest
of the 22 hours of your day. Now a lot of that
is gonna be eating. So nutrition is so important. I think nutrition is as
important as maybe 70%, 80% of, you know, your overall health. I don’t view it as ever
being on a diet because I’m not. This is my lifestyle. I eat healthy, I eat like
this 365 days of the year. And I mean, I have to
because of my profession. I always have to be in top
physical shape, whether I’m on TV or whether I’m
at a live event. And if people come up to me in
the airport, they know who I am. They see David Otunga, they
know they’re expecting me to be ripped. I have to be ripped. I mean, what if they want to see
my abs or something like that? I got to be ready. I can’t say, “Oh, you
know, give me a few weeks.” I never know what opportunity’s
gonna come, you know, when a photo shoot may pop up,
so I try to stay ready. I typically eat a high-protein
diet to help build muscle, all lean meats, you know, low fat
and moderate carbohydrates. I usually opt for complex
carbohydrates like sweet potatoes, oats, fibrous
vegetables and greens. I try to plan my meals around
what I have scheduled for that day. So obviously, the first thing
I’m gonna try to do is work out. So I’ll either go on an
empty stomach if I have the opportunity to work out first
thing in the morning or, if I know it’s gonna be later on
in the day, I’ll usually have oatmeal, which is gonna
help fuel my workout later on. Now immediately after the gym,
immediately after my workout, I have a protein shake. And now I strive for about 50
grams of protein, branched-chain amino acids, and some
fast-acting carbohydrates then too. And then about an hour later,
I’ll have another meal and it’s usually gonna be probably
some lean chicken breast or lean fish–I’ve been eating a lot of
tilapia lately–with some sweet potatoes. And then about 2.5 to 3 hours
later, I’ll have another meal and this is a lot
of times steak. And also, depending on what time
it is, I’ll alter the carbs. I may have, you know, sweet
potatoes or something else but then, if I know it’s getting
later in the day, it might just be vegetables or a salad and
then the following meal, it’s gonna be pretty much the same
but now the carbs are almost completely cut out so it’s
just gonna be the lean meat. But I always eat clean
throughout the week and then I’ll give myself
like a cheat meal. It’s–sometimes
it’s a cheat day. ‘Cause, you know, I’ll get home,
I have a 3-year-old son and he wants to have, you know, pizza,
hamburgers or ice cream so I want to be able to
enjoy that with him. And also it helps keep my
sanity, like, it’s my reward for eating so healthy throughout the
week, I can kind of, you know, relax a little. Supplementation is a huge
part of nutrition as well. I mean, you try to get all your
vitamins and minerals in the solid foods you eat but
it’s difficult to do that. So taking supplements will
help you supplement that. For example, protein. I need at least a gram of
protein per pound of body weight. So for me, that’s about 250
grams of protein each day. If you’re on the run, you know,
you may not have time to sit down and have a nutritious meal. You may look around and
all you see is fast food. But if you have your protein
powder there, you can have a quick shake and that’s gonna
keep your metabolism going. It’s gonna keep your protein
intake up and it’s gonna help you build muscle and
fight fat at the same time. But then there’s also things
that you need more of like branched-chain amino acids. I’m, you know, a
huge believer in those. And you normally get those
through steak but, like I said, there’s only so much
steak you can eat. But if you get the powdered
form, you can mix that right in your protein shake. It’s so easy. And then multivitamin. I think everybody
should take a multivitamin. I just recently started taking
it, like the past couple of years but I wish I had
been doing it before. It makes me feel so much better. And fish oils. That’s another one that’s great. It’s great just for your joints
and actually will help you lose body fat as well. If I had to recommend only three
supplements, I would say number one, above all, is protein. Whey protein. You need protein. Whey protein, casein
protein, it doesn’t matter. But you need protein. Number two, I’m gonna say the
branched-chain amino acids. You need that to go along
with the protein to get the full benefit of it. And number three, this is one I
haven’t used in a long time but creatine. Creatine phosphate works,
you know, like, if you’re just looking to get big, creatine
actually will help and you’ll notice the difference from it. For guys just starting out and
getting into the gym, I can’t stress how
important supplements are. Like, I noticed that when I
first started working out I wasn’t taking any supplements
or even, you know, taking my nutrition seriously at all
but I was still growing. However, once I realized the
value of good nutrition and, you know, supplementation, I just
started growing like crazy and I loved it. One of the biggest things I
can stress is do your research. I mean, know what your goal is,
know what you’re trying to do. Are you trying to build muscle? Are you trying to tone up? Are you trying to lose fat? Are you trying to
build endurance? Whatever it is, you can do it
but do your research and learn about it. Find out what other people are
doing who have been successful at that. Find out what supplements
they’re taking, you know, but always do your research, that’s
the best answer I can give anybody. Bodybuilding and fitness, just
working out, has added so much to my life. It’s helped me to reach
dreams that I never thought were possible. It helped me to
work hard in school. Helped me to work hard in work. And even in athletic endeavors
and in WWE, but also it’s helped me even in acting. Like, I look at it when I get a
scene, and say, “Okay, this is an exercise,” and I’ll hit it
with different sets of reps going through my lines,
going through my lines. And also since then, I’ve had
appearances on “Oprah” talking about, you know, my
transformation and just following my dreams and
everything that I’ve done. I booked my own
appearance on “Oprah.” I mean, obviously, my fiancée is
Jennifer Hudson and so I’ve been on there with her before but it
was a major moment for me when I booked my own appearance to talk
about reaching my own dreams. So I encourage all of you out
there, reach for your dreams. Whatever it is, go after it. If it’s, you know, in fitness,
if it’s transforming your body, go after it. You can do it. And I’m always here
if you have questions. You can reach me on my
Twitter, @davidotunga. I love answering questions about
fitness and nutrition and you can find me on Facebook. And you can check out my
BodySpace and also you can see me every week on Monday Night
Raw on the USA Network and also on Friday Night
Smackdown on SyFy. And if you want to get more
David Otunga content, check out Bodybuilding.com.

100 thoughts on “David Otunga’s Training & Fitness Program – Bodybuilding.com

  1. amazing role model up until the Harvard part. then he went fuckin nuts and decided to be a wwe clown

  2. I didn't know David was such a cool guy. Thanks for all the advices, this really inspires me and motivates me to keep on training and following my dreams. Thank you David !

  3. "Got the charisma and confidence of The Rock, the cerebral attack style of Triple H and the power of John Cena" I remember when Otunga said that. His career in wrestling might suck but he has a great physique.

  4. His degree will last him for the rest of his life plus he is undefeated in court so far. He wants to do wrestling and travel the world kudos for him. It shows that he is not just the guy who is with Jennifer Hudson and lives off her money. The guy goes to the ring to take bumps for a six figure contract. Something his wife probably dwarfs in money but he is wants his own money and goals. I say this man deserves respect.

  5. I'm not saying that it is a bad thing, and this guy seems awesome but he has pretty obvious bloating/gyno around his nipples so he probably uses some sort of steroid.

  6. Creatine is good if you no what your doing two of my friends took creatine and they have damaged kidneys

    One is on Dialysis be mindfull of your redmeat intake if you consume creatine

    Because your body has too much protein which it cannot process

    All the "high protein" diet people as well after 6weeks or less have 1week when you intake carbs sugars so the protein does not become toxic in your body!

  7. I wanna see ur shoulder workout, throughout the video im focusing on ur shoulders…Damn! That boulder shoulder!

  8. There is a Wellness programme in WWE,loads of TOP Superstars have been banned due to being caught using Banned Substances. Drugs in WWE are no more.

  9. its impossible, Ryback natural?? even john cena is too big for a natural guy, the rock etc , I know about the banned substances but they awalys use but try too hide more.

  10. I agree,they must have used Gear before actually joining WWE. John Cena still looks like a HGH User to Me though,His Skin is so clear,His Ears and Nose has grown since 2002 and He is Incredibly Big,Lean & Strong.

  11. Sorry "I" could not get past all the "I's… Does every sentence that this guy speaks have to start with I. ??? So the video is all about you ringing your own bell. congrats!!?

  12. they still using gear, because if you stop taking gear the gains slowing gonna too lose, they dont stay for long like you sayng.

  13. I know that,they must have lost size,Batista was 280lbs when He was competing then He went down to 317lbs when he debuted and when they introduced the Wellness Policy he was 290lbs? Plus look how much size The Undertaker & Kane lost,Kane was definatly on the Gear in 2001 He was Massive!!!

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  16. I would love to see Otunga as WWE Champion what he could do for the US title would be so great =)

  17. eating totally healthy all the time isn't healthy. it fucks yup your digestive system. shut up you foreign fuck.

  18. First of all,your statement is wrong. Second,I didnt say nothing about "eating healthy all the time",but you are too stupid to realize that. I was talking about disturbed and upside down values and way of thinking there,and many things more "between the lines",but it is out of the question that someone like you can get that.
    And last-"foreign fuck"?! Haha,direct example of person I've been talking about.You can be arrogant selfcentered jerk like him,but you wont have (inner) satisfaction.The end

  19. David Otunga has one of the best builds in the WWE. It's a shame that they don't use him often in matches & storylines.

  20. sure is right. i know the bad fat is the reason that stopping 6 pack coming outside even we work out well. Between The surprising part is my friend who is not doing much excercises, maintaining his six pack with this secret food items. i found it here bit.ly/145iT3g?=acfot

  21. If you seriously want to bulk up, you should search Google for "Smashing Ripped X". They can help you get the body you deserve.

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  23. Yes i mean it. we must kill the bad fat and belly first to get the 6 pack.

    Listen to this one of my friend working in fitness field suggested me this 7 secret food items to kill our jelly belly.

    have a look here bit.ly/153jgwy?=nkgpr

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  25. if you dudes hope to get ripped immediately without spending a single additional minute in the gym, then you really want to keep an eye on this video tutorial SIXPP.COM

    Intelligence is so damn rare and the people who have it often have such a bad time with it that they get bitter or propagandistic and then it's not much use.

  26. Hello, have you considered "MUSCLEADER" (look on Google)? On their website you will find a good free video explaining the way to gain visible lean muscle very fast whilst burning body fat as well. Kev and hundreds of guys with the same goal enjoyed great success using this system. Hopefully it will help you as well…

  27. this website is the shitiest website ever! you just talk shit, make shitty videos and don't even tell people the truth behind the muscles…it's steroids and no supplement could make you look ripped or whatever!

  28. spoken like a man that seems to not know how to train and eat clean. get the necessary food and train in a smart and precise way and stop talking junk on someone that is out there doing something towards their dreams

  29. he got picked on so he bettered himself by working out and studying hard and getting buff didnt get to his head he remained humble what a pimp.

  30. Everyone has the priceless ability to bulk up–but very few actually use it. Copy And paste into Google  Max Muscle Method and discover how to utilize your gift.

  31. Scientific evidence show that it is possible to improve your muscle building process 2x-3x faster; just by change your eating plan. Because the time you spend for the gym is just 3% of all your time.

  32. In two month from now on, you actually can easily get 10 lbs in muscle & lose 5 – 10 pounds in body fat. You just need an effective workout program, correct nutrition plan & begin right now.

  33. i never liked this guy's gimmick in the WWE, but he seems like a really chill guy, i know he's a smart guy too, went to Harvard Law school, say whatever you want regarding WWE wrestlers, but they have one tough job, they gotta stay in shape, and they are on the road, away from from 300+ days out of the year, while some of you live 1 block away from the gym lol, Respect to David Otunga. 

  34. Curling 40's bro? On some weak shit? I'm stronger than him! hey @Bodybuilding.com make a video with me

  35. My respect for David! Very intelligent. Has an education, fit, healthy, famous… this is success 🙂

  36. I hate Jennifer Hudson she tried to ruin this man's life and image. She claimed he wasn't in a good father and wasn't a good partner and he that was abusive. But for the 10 years he held her ass down, he quit wrestling because he made him choose between that and his "family" with her. He even became a stay at home dad so she could globetrotting, and how does she repay him with her fuckery??? She tried to get their only son taken away from him, she tried to get him locked, she killed his dream of being a wrestler. And why??? Because he caught her cheating…n the nigga is a down grade! These fuckingí hoes in Hollywood

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