{"id":29072,"date":"2026-09-12T04:50:31","date_gmt":"2026-09-12T04:50:31","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=29072"},"modified":"2026-09-12T04:50:31","modified_gmt":"2026-09-12T04:50:31","slug":"three-hours-in-gym-10-eggs-a-day-chicken-and-rice-inside-a-bodybuilders-gruelling-routine","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=29072","title":{"rendered":"Three hours in gym, 10 eggs a day, chicken and rice: Inside a bodybuilder\u2019s gruelling routine"},"content":{"rendered":"
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He presses two fingers into his calf, flexes the muscle once, then lets it relax. His shoulders roll back, his chest lifts, and for a brief second, his whole body snaps into a bodybuilding pose before he settles into his chair again. Wellington “Willy” Owiye studies his body the way some people reread a draft before publishing.<\/p>\n<\/p><\/div>\n
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He does not say he built it. He says he edited his body.<\/p>\n<\/p><\/div>\n
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“In 2025, I realised some muscles weren’t keeping up with the rest,” says the 33-year-old. “So I went quiet. I studied my training, fixed my sleep, rebuilt my diet and worked on the body parts that were falling behind.”<\/p>\n<\/p><\/div>\n
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To him, editing is not about dramatic change. It is about patiently correcting what is missing, one muscle at a time. “I had some lagging muscles,” he says with a grin. “Right now, I’m fully edited.”<\/p>\n<\/p><\/div>\n
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Wellington Owiye, also known as Willy Owiye, 33, a professional gym trainer and bodybuilder, flexes his muscles during a fitness session at Ark La Creme Fitness Center in Ruaka on September 11, 2026.<\/p>\n
Photo credit:<\/span> Wilfred Nyangaresi | Nation Media Group<\/p>\n<\/figcaption><\/figure>\n<\/p><\/div>\n
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He is now training for the Body Fuel Championship set on October 10, meaning even more gruelling exercises.<\/p>\n<\/p><\/div>\n
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He follows a strict rhythm, built around two things: training and eating.<\/p>\n<\/p><\/div>\n
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\u201cMonday is a chest day, Tuesday for legs, Wednesday for shoulders, Thursday for back, Friday for arms, abs, and calves, and Saturday brings legs again along with more calf work,\u201d he says. Sunday is the only day he rests.<\/p>\n<\/p><\/div>\n
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A normal session runs close to two hours. On a strong day, it can stretch to three hours. On a tired day, it might reduce the exercises to an hour and a half. Willy sometimes trains twice a day, once in the morning and once in the evening, a habit he has kept for two to three years, long before this current cycle even began.<\/p>\n<\/p><\/div>\n
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But close to the competition, the purpose behind his training has changed completely. He is no longer chasing bigger muscles. What is left now is revealing what is already there, pulling the quad sweep into view, carving out the cut between the hamstring and the calf, bringing up the separation in his shoulders. He picks his legs as an example, and as he explains it, he closes his eyes right there, the way he does in the gym, his hand resting lightly on his thigh.<\/p>\n<\/p><\/div>\n
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“In my preparation, I am more focused on these particular muscles,” he says. “The quad, the calf, the cuts in between. Normally I train when I’m closing my eyes. And I try to locate that muscle in my body.”<\/p>\n<\/p><\/div>\n
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Wellington Owiye\u00a0performs a dumbbell bicep curl\u00a0during a fitness session at Ark La Creme Fitness Center in Ruaka on September 11, 2026.<\/p>\n
Photo credit:<\/span> Wilfred Nyangaresi | Nation Media Group<\/p>\n<\/figcaption><\/figure>\n<\/p><\/div>\n
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He explains that this kind of body awareness is not something everyone has. A bodybuilder trains that awareness the same way an athlete trains any skill, slowly, over years, until every single muscle can be called up and controlled on command, almost like flipping a switch.<\/p>\n<\/p><\/div>\n
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He says he has cut out food variety so he can understand exactly how his body reacts to each ingredient. His carbohydrates come almost entirely from white rice and sweet potato. His protein comes from chicken, paired with broccoli, and sometimes a small serving of avocado when his body needs a bit of healthy fat.<\/p>\n<\/p><\/div>\n
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For the past three weeks, his meals have barely changed. Chicken breast and white rice, again and again.<\/p>\n<\/p><\/div>\n
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\u201cIt is a boring diet,\u201d he says. \u201cBut I have to do it.\u201d<\/p>\n<\/p><\/div>\n
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Eggs carry their own place in his daily routine. \u201cMy mornings begin with three whole eggs before heading to training. Afterwards, I take two more, this time eating mainly the yolks, alongside a small portion of carbohydrates. By the time my day ends, I have taken like eight to 10 eggs in total,\u201d he told BDLife<\/em>.<\/p>\n<\/p><\/div>\n
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None of this comes cheap. A kilogramme of chicken breast currently costs around Sh780. Broccoli goes for between Sh100 and Sh200. A single egg goes for Sh15 to Sh17. The more concentrated protein his body needs at this stage currently costs around Sh22,000. Then come the supplements, which push the numbers even higher. He takes creatine, fish oil, magnesium, and zinc, each one playing its own small part in keeping his body ready.<\/p>\n<\/p><\/div>\n
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Wellington Owiye\u00a0performs a seated cable row during a fitness session at Ark La Creme Fitness Center in Ruaka on September 11, 2026.<\/p>\n
Photo credit:<\/span> Wilfred Nyangaresi | Nation Media Group<\/p>\n<\/figcaption><\/figure>\n<\/p><\/div>\n
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He says having an exercise companion also helped him start a career as a fitness coach.<\/p>\n<\/p><\/div>\n
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He noticed that many people don’t know how to train. \u201cWhen I was training, and someone was looking, they were like, hey, since you look good and fit, can I train with you? Can we be training together? \u201d<\/p>\n<\/p><\/div>\n
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He got training partners, and the small beginning grew steadily. Willy realised he had built a following at the gym. People trusted him and wanted his guidance. In 2021, he made the leap, leaving his job as a salesperson at Dr Mattress to become a full-time trainer.<\/p>\n<\/p><\/div>\n
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Bodybuilding came soon after that decision. \u201cI never wanted to become a bodybuilder,\u201d he says. \u201cI just wanted my name to be known. And in fitness, the only way, or the chances of your name being known, is through bodybuilding and training events.\u201d<\/p>\n<\/p><\/div>\n
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People around him kept telling him he had the frame for it, and eventually the idea stuck. He competed for the first time in 2021, at what he remembers as Mr 001, likely the very first edition of that competition. \u201cIt did not go the way I had hoped. I was new to everything, unsure of what the judges wanted, unsure of how my own body would hold up under the lights,\u201d says Willy. He rested the following year and kept building quietly in the background.<\/p>\n<\/p><\/div>\n
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Wellington Owiye\u00a0performs a reverse pec-deck fly (rear-delt fly)\u00a0during a fitness session at Ark La Creme Fitness Center in Ruaka on September 11, 2026.<\/p>\n
Photo credit:<\/span> Wilfred Nyangaresi | Nation Media Group<\/p>\n<\/figcaption><\/figure>\n<\/p><\/div>\n
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By 2023, he felt ready again. He participated in Mr East Africa carrying a better understanding of what competing truly demanded, and it paid off.<\/p>\n<\/p><\/div>\n
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\u201cThis time, I placed third in my category. That feeling, seeing months of quiet work reflected while I was on stage, pulled me forward.\u201d<\/p>\n<\/p><\/div>\n
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He competed again in 2024, this time with more confidence, inviting friends and clients to come watch him perform. He placed third again.<\/p>\n<\/p><\/div>\n
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With four weeks left before the Body Fuel Championship, Willy is careful about every choice he makes, because this stretch of time carries its own risks. He explains that right now, he should not feel fully ready, because peaking too early is one of the biggest mistakes a bodybuilder can make.<\/p>\n<\/p><\/div>\n
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\u201cAt the moment, I am not supposed to be ready,\u201d he says. \u201cBecause if I am ready at this moment, that will mean that by the time October, I’ll be past ready. And that is the mistake that people do. You get in shape way before the competition.\u201d<\/p>\n<\/p><\/div>\n
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He has learned that lesson the hard way before, and he is not willing to repeat it. So he avoids lifting heavy weights in these final weeks, choosing lighter, controlled movements instead, working each muscle through repetition rather than raw strength.<\/p>\n<\/p><\/div>\n
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\u201cHeavy lifting now carries too much risk of injury, and an injury at this stage, with my diet stripped down the way it is, could set my recovery back by months, possibly past the competition itself,\u201d he explains.<\/p>\n<\/p><\/div>\n
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He also watches his weight closely, understanding that it will naturally drop as the event approaches, whether he wants it to or not. \u201cThe goal now is simply to manage that drop with patience rather than panic.\u201d<\/p>\n<\/p><\/div>\n<\/div>\n
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