Samuel Kulbila Diet Plan and Workout Routine

Table of Contents

Hailing from a small village in Ghana, West Africa, Samuel ‘Titanium’ Kulbila has defied all odds by sculpting an extraordinary physique using his homemade equipment. 

With a relentless drive and unwavering determination, Samuel Kulbila has risen through the ranks of local bodybuilding contests and garnered a significant following on social media, all while harboring aspirations of becoming one of the greatest bodybuilders of all time. 

Samuel shows no signs of slowing down as he continues to push the boundaries of his potential. Embarking on his fitness journey, Samuel was initially indifferent to weight training and physical fitness. 

However, the persistent encouragement of his friend, Reginald Okyere Mintah, eventually convinced him to venture into the world of weightlifting. 

Intrigued by the idea that his natural frame had the potential for athletic prowess, Samuel reluctantly agreed to accompany Reginald to the local outdoor gym one early morning on September 15, 2011.

Recalling those early days, Samuel vividly remembers the intensity of his first workout, focusing on shoulder and arm exercises

The following day, he experienced the all-too-familiar sensation of soreness, rendering simple tasks like scratching his back challenging. 

Despite the initial discomfort, Samuel Kulbila’s friend urged him not to give up, emphasizing that pain is temporary and would eventually give way to progress.

Months of perseverance and rigorous training passed, and Samuel began to notice a change in his surroundings.

People on the streets would stare in awe at his muscular physique, a testament to his unwavering commitment to bodybuilding. 

Samuel Kulbila Diet Plan and Workout Routine
via samuel kulbila instagram

Fueled by this newfound recognition and the belief that iron never lies, Samuel’s passion for the sport intensified, driving him to continue his journey for three years and six months.

In the absence of accessible gyms or conventional equipment due to their remote location, Samuel took matters into his own hands. Armed with nothing more than scraps of metal, pipes, and concrete, he constructed his very own gym. 

Living far from the city where commercial gyms are available, and facing financial constraints, Samuel and his peers resorted to improvisation, creating a training environment tailored to their unique circumstances.

Beyond his rigorous training routine, Samuel leads a multifaceted life. He works as a construction laborer, and a bouncer at a local nightclub, and actively contributes to his community as a town watch member. 

In his limited spare time, he indulges in watching movies, conducting online research on training and nutrition, and finding solace in the power of music.

Looking towards the future, Samuel harbors ambitious dreams. He yearns to solidify his status as one of the greatest bodybuilders of all time, eager to leave an indelible mark on the sport. 

Additionally, he aspires to establish a fully equipped gym, facilitating the growth of bodybuilding in his homeland and inspiring the next generation of aspiring athletes.

Samuel ‘Titanium’ Kulbila’s remarkable journey from a modest village in Ghana to carving his path in bodybuilding showcases the power of determination, resourcefulness, and an unwavering passion for one’s dreams. 

With his homemade gym and relentless pursuit of greatness, Samuel defies expectations and serves as a beacon of inspiration for athletes worldwide.

Samuel Kulbila Diet and Nutrition Plan

samuel kulbila diet
via samuel kulbila instagram

While Samuel ‘Titanium’ Kulbila may not be meticulous about counting calories, he recognizes the importance of a balanced diet in supporting his bodybuilding endeavors. 

Although he admits to having limited knowledge about calorie counting, Samuel follows a nutrition plan that revolves around his preference for carbohydrates, consuming 3 to 4 meals per day.

Carbohydrates, often referred to as the body’s primary source of energy, play a crucial role in Samuel’s diet. As a bodybuilder with intense training demands, he relies on the energy provided by carbohydrates to fuel his workouts and aid in muscle recovery. 

By prioritizing carbohydrates in his meals, Samuel ensures he has the necessary fuel to sustain his rigorous training sessions.

In terms of meal frequency, Samuel typically consumes 3 to 4 meals throughout the day. This approach allows him to maintain a consistent flow of nutrients, promoting sustained energy levels and supporting muscle growth and repair. 

By spreading his meals evenly throughout the day, Samuel optimizes his body’s ability to utilize the nutrients effectively, ensuring a steady supply of essential macronutrients and micronutrients.

While specific details about the composition and variety of Samuel’s meals are not provided, it is worth noting that a well-rounded bodybuilding diet typically includes lean sources of protein, complex carbohydrates, healthy fats, and a variety of fruits and vegetables. 

Protein plays a crucial role in muscle repair and growth, while complex carbohydrates provide sustained energy and support glycogen replenishment. 

Healthy fats contribute to overall health and hormone production, and fruits and vegetables supply essential vitamins, minerals, and antioxidants necessary for optimal bodily function.

Although Samuel’s knowledge of calories may be limited, his emphasis on a carbohydrate-rich diet and consistent meal frequency reflects a focus on providing his body with the necessary fuel and nutrients to support his physique and training goals.

It’s important to note that each individual’s nutritional needs may vary based on factors such as body weight, metabolism, training intensity, and personal preferences. 

Working with a qualified nutritionist or dietitian can provide personalized guidance and ensure an optimal nutrition plan tailored to specific goals and requirements.

Samuel Kulbila Meal Plan

Samuel ‘Titanium’ Kulbila follows a meal plan that incorporates a variety of traditional Ghanaian dishes alongside typical bodybuilding foods. 

While the specifics of portion sizes and exact ingredients are not provided, the given information offers a glimpse into his meal plan.

Samuel Kulbila Meal 1

Meal One – “Hausa Koko” and “Koosay” (Millet Porridge and Beans Balls):

For his first meal, Samuel enjoys a traditional Ghanaian breakfast consisting of “Hausa Koko” and “Koosay.” “Hausa Koko” is a millet porridge, known for its warming and nourishing qualities. 

It is often flavored with spices such as ginger and served hot. Alongside the porridge, Samuel includes “Koosay,” which are bean balls made from mashed beans and other ingredients, providing additional protein and fiber.

Samuel Kulbila Meal 2

Meal Two – 6 Egg Whites, Two Bananas, and Slightly Cooked Oats:

In his second meal, Samuel focuses on protein and slow-release carbohydrates. He opts for 6 egg whites, which are a lean source of protein, providing essential amino acids necessary for muscle repair and growth. 

Alongside the eggs, he includes two bananas, which offer natural sugars and additional nutrients. To complete the meal, Samuel incorporates slightly cooked oats, which provide complex carbohydrates for sustained energy.

Samuel Kulbila Meal 3

Meal Three – Rice, Yam, Plantain, or “Eba” with Cocoyam Leaves Sauce and Smoked Fish:

Samuel’s third meal centers around a selection of starchy carbohydrates. He includes options such as rice, yam, plantain, or “eba” (a Nigerian staple made from cassava flour). 

These carb sources offer energy for intense workouts and muscle recovery. He pairs the carbohydrates with a flavorful cocoyam leaves sauce, which typically includes smoked fish such as tuna, catfish, or salmon. 

This provides a source of protein, healthy fats, and essential omega-3 fatty acids. Additionally, Samuel includes avocados, which are nutrient-dense and supply healthy fats.

Samuel Kulbila Meal 4

Meal Four – Similar to Meal Three with Tomato Stew, Boiled Eggs, and Green Beans:

For his final meal of the day, Samuel maintains a similar composition to meal three but introduces variations in the sauce. He replaces the cocoyam leaves sauce with a tomato stew, which adds flavor and richness to the meal. 

He also includes two whole-boiled eggs as a source of protein and adds green beans to provide dietary fiber and additional micronutrients.

Samuel Kulbila Workout Routine

samuel kulbila workout
via samuel kulbila instagram

Samuel Kulbila, a 30-year-old natural bodybuilder from Ghana, has shattered the misconception that achieving an exceptional physique requires access to state-of-the-art gyms and expensive supplements

Despite the limited resources available in his home country, Samuel has diligently built an impressive pro-level physique through sheer determination and resourcefulness. Facing the challenge of not having access to a conventional gym, Samuel took matters into his own hands. 

Alongside his crew, he constructed a homemade gym using simple materials, including cement-filled dumbbells, barbells made from old iron rods, and squat racks crafted from wood. 

This ingenuity allowed him to create a training environment capable of delivering effective workouts.

Despite the scarcity and high cost of supplements in Ghana, Samuel primarily relies on a meticulously planned diet consisting of home-cooked meals to fuel his body with optimal nutrition

He has achieved remarkable results through his commitment to his diet and training regimen. Standing at 5 feet and 8 inches, Samuel weighs an impressive 200 pounds with a body fat percentage of only 10%.

While Samuel does not strictly adhere to a specific workout plan, he ensures that he targets all major muscle groups throughout the week, taking weekends off for rest and recovery. 

His workouts commonly feature exercises such as dips and bench presses, gradually increasing the weights to continually challenge his muscles. Alongside his well-developed physique, Samuel possesses a strong mindset that propels him toward his goals with remarkable ease.

Samuel’s approach to weightlifting can be best summarized by his ‘no excuses’ philosophy, as evident in one of his Instagram captions: “Being strong isn’t about having big muscles or talking a big game. 

Real strength cannot be measured by mere appearances. It is demonstrated by the ability to stand firm against doubt and adversity, to persist despite being told you cannot succeed. 

It’s the feeling of triumph when overcoming life’s challenges. Real strength comes from within.” With limited equipment, Samuel Kulbila follows a weekly workout routine that targets different muscle groups. 

Although the specific weights and repetitions are not provided, the given information outlines the exercises he includes in his training regimen.

Monday: Chest and Triceps Workout

Bench Press3 Sets of 8-12 Repetitions
Incline Dumbbell Press3 Sets of 8-12 Repetitions
Dumbbell Flyes3 Sets of 10-15 Repetitions
Triceps Pushdowns3 Sets of 10-15 Repetitions
Overhead Triceps Extensions3 Sets of 10-15 Repetitions

Tuesday: Back and Biceps Workout

Barbell Rows3 Sets of 8-12 Repetitions
Pull-Ups3 Sets of as Many Repetitions as Possible
Seated Cable Rows3 Sets of 10-15 Repetitions
Barbell Curls3 Sets of 8-12 Repetitions
Hammer Curls3 Sets of 10-15 Repetitions

Wednesday: Legs and Shoulders Workout

samuel kulbila shoulder workout
via samuel kulbila instagram
Squats3 Sets of 8-12 Repetitions
Leg Press3 Sets of 10-15 Repetitions
Leg Extensions3 Sets of 10-15 Repetitions
Hamstring Curls3 Sets of 10-15 Repetitions
Military Press3 Sets of 8-12 Repetitions
Lateral Raises3 Sets of 10-15 Repetitions
Front Raises3 Sets of 10-15 Repetitions

Thursday: Rest

  • Rest and Recovery

Friday: Chest and Triceps Workout

Bench Press3 Sets of 8-12 Repetitions
Incline Dumbbell Press3 Sets of 8-12 Repetitions
Triceps Pushdowns3 Sets of 10-15 Repetitions
Overhead Triceps Extensions3 Sets of 10-15 Repetitions
Dumbbell Flyes3 Sets of 10-15 Repetitions

Saturday: Back and Biceps Workout 

Barbell Rows3 Sets of 8-12 Repetitions
Pull-Ups3 Sets of as Many Repetitions as Possible
Seated Cable Rows3 Sets of 10-15 Repetitions
Barbell Curls3 Sets of 8-12 Repetitions
Hammer Curls3 Sets of 10-15 Repetitions

Sunday: Rest

  • Rest and Recovery
Share, if you would like!
Tikkay Khan
Tikkay Khan is here to help your class through the creation and find what is real, active, constant, and usable. And most essential, what is best for you and that healthy life you are putting together. We treat the health and fitness principle that concerns plus anything else that is great, important, or perhaps also life-changing. Our object is to help you get healthy lives every day to live your best life. We give you the tools and guidelines for your health and fitness. Whether we are discussing exercises, breathing, mind energy, health tips, diet plans, weight loss, and weight gain. You can believe that all the content of Tikkaykhan is evidence-based and expert-approved by the medical doctors of our team. Tikkay Khan is a fitness icon, influencer, and fitness instructor/consultant. He had helped hundreds of people find ways to become more fit and healthy through a balanced life focusing on an individualized approach to their nutrition and fitness.

Table of Contents

Fact Checked

Get accurate and credible information from our expert-written and fact-checked article. With reference links to peer-reviewed studies, you can trust the information provided.

Our team of experts ensure the highest standard of information for your benefit. Read now!