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👋 Hi! Tell us about yourself and your training
My name is Kwesi Orr, popularly known as Mr. Orr-some. I´m a 37-year-old, single entrepreneur, fitness model, personal trainer, and bodybuilding competitor from Trinidad and Tobago. I’m 6’2” and generally weigh between 175-190 lbs depending on cycle or consistency. I have no children but a one-year-old mixed-breed terrier named Juve`(pronounced: joo-vay).
Sports have always been a part of my life since I was small having played football (soccer), basketball and cricket. I started training in my teens, but my journey into fitness truly evolved when I joined a gym years later to better equip myself for basketball training but bodybuilding took on a life of its own.
I was naturally skinny growing up…a hard-gainer…but no matter what anyone else thought, I wasn’t happy. SO I DID SOMETHING ABOUT IT. That’s one message I try to spread in every aspect of life – become the best version of yourself — for you.
I have been training for 14 years now and I have done numerous bodybuilding competitions, some wins and some losses but I’ve always competed to have fun and better myself from the last show.
Besides fitness, I have a passion for business, fashion, art and animals. As an artist myself, I see bodybuilding as an artistic expression where I can be the sculptor and the stone simultaneously.
My goal is to train, compete and model internationally and obtain my pro card in Men’s Physique. What I like the most about fitness is the way I feel physically, how I look, as well as my level of confidence and persistence that transcends to everything I do in my life.
I love business and bodybuilding and I have true, unrelenting passion for both. I am an entrepreneur with multiple businesses including product distribution, fashion, asset development and have also successfully launched my own clothing brand Cutterz Wear (Instagram: @cutterzwear).
My clients rely on my workouts for their ongoing success as well as photographers, marketers and fitness enthusiasts seek my aesthetic qualities for promotion and motivation. My vision is a world where daily acts of self-love and care are a regular part of life.
My personable approach and my own dedication to health, business and well-being of others play a massive part in my success. I love working out but some days it’s more like therapy.
⏱ Describe a typical day of training
My training philosophy was developed over many years experimenting. I do not follow a specific programme as I make my own programmes. Currently, a normal day for me is to wake up and go to the gym by 5 a.m. (weekdays), where I usually spend between 90 and 120 minutes. On Saturdays or Sundays, I usually train in the afternoon depending on business commitments.
My workout split does vary but typically I train most body parts three times a week. Progressive overload, mind/muscle connection, and training intensity are the keys to muscle growth.
However, I am always working different combinations of muscle groups and volume using intensity as the only standard. I love to challenge myself and muscle groups and I incorporate circuits, supersets, drop sets, pyramid sets at volume sets at different times.
Training stays the same whether in muscle gain or fat loss modes. The only thing that changes is diet. My cardio generally increases the closer to a show, physique goal or photo shoot.
I currently train at “City Gym” (@citygym_fitnessclub) on weekdays, due to proximity to work, and at “The Bar” (@thebar_tt) on weekends. They both have a large variety of free weights and machines.
I usually train alone most of the time but on many occasions I have had training partners. I have a tight schedule and meeting up with people usually isn’t practical. It is nice to workout together and push each other to higher levels but I don’t want to depend on others for motivation or pushing me.
I prefer dumbbells or machines, which I think are safer and better for development and allow a greater range of motion. Some of my favorite exercises: Leg extensions, leg press, machine bench press, shoulder press, and wide bicep curls (“curls for the girls!!”).
In my gym bag: Lifting straps, a belt, knee bands, change of clothes (usually work attire), protein bars, water bottle (with creatine), towel.
Current training split:
- Monday – abs, chest, calves
- Tuesday – legs, arms, shoulders
- Wednesday – abs, back, forearms
- Thursday – legs, chest, calves
- Friday – abs, shoulders, arms
- Saturday – chest, back, forearms
- Sunday – legs, arms, shoulders
👊 How do you keep going and push harder?
My biggest tip is don’t wait until you feel motivated because you could be waiting your entire life. Motivation is a state of mindset just like happiness. The best hack for improving in the gym is INTENSITY – not weight.
Loving what you do is also important, I genuinely enjoy training and helping people to achieve their goals. The time training at gym is the best part of the day. I am alive! For me, I am always trying to get better and I set goals to ensure this happens.
I’ve learned to develop skills and habits such as reading, viewing and listening to positive material, and taking ownership of my positive attitude.
I always remain focused on the WHY so that the what or how remain less important. This way I am striving, even on those days I don’t physically “feel like it”. Pushing harder is just a matter of priorities and less excuses.
🏆 How are you doing today and what does the future look like?
I am in love with the process of transformation. The key to GREATNESS is to find a way to SERVE MANY. My plans are to make my name and brands bigger internationally, and open my own gym one day.
I will continue growing my businesses and help others achieve their goals in life and fitness. I am here to build an empire and I’ve got some exciting things in the pipeline.
So all I can say is watch this space and keep in touch/follow me to see what I have in store for you!
🤕 How do you recover, rest and handle injuries?
I have had various injuries throughout my lifetime. Two of the most significant were a damaged right shoulder, which still affects my training at times and a spinal compression due to scoliosis. Both of those injuries took a very long time to heal.
Recovery is a big aspect of bodybuilding and I have found the first recovery aspect is the nutrition we eat daily. What we put in can cause inflammation or create a hospitable environment for our muscles to grow.
Proper nutrition, hydration and rest helps with my recovery. Sleep is also critical to recovery and growth, however I must confess that I have not had a proper night’s sleep in many months due to business commitments.
I always try to do warm up sets and stretch to prevent injuries. But most importantly, you just need to listen to your body. Showing off is the easiest way to get an injury.
Some of the most foolish things I did/saw inside the gym are ego lifting and 1/2 rep exercises or training with bad form. I am a bodybuilder not a powerlifter, I will never sacrifice form over heavy weights.
🍎 How is your diet and what supplements do you use?
I do not follow a specific diet as I just ensure that I hit my macros and calorie/protein intake for the day! I personally enjoy eating out and treating myself so a strict diet would get in the way of this!
So I don’t worry too much but I just ensure I make healthy choices while I can and hit my daily goals. I combine eating what I like with eating what likes me. Typically, I strive to eat every four to five hours but budget and work constraints seldom allow it.
I don’t drink alcohol anymore and I try to limit my sugar and caffeine intake — I must confess that love snacks, please don’t judge me!). Food is the best supplement you can buy. I eat to grow and to stay lean. It’s just a matter of what you eat and when to accomplish the current goal.
I always try and eat within an hour after training or at least have a high protein shake/snack.
My go-to brands for protein powder, glutamine, creatine, etc. are Nutrilite, XS or SAN. They are high quality; my body digest their products well and I also respect how these companies operate as a whole.
With Nutrilite supplements, you get more than just vitamins and minerals, the best of nature meets the best of science. They have the best certified organic supplement that I have encountered.
With Nutrilite, you can harness the power of plant based minerals and fill basic nutrient gaps with macronutrients, micronutrients, and phytonutrients from multivitamins, omegas, protein, and plants. I was even inspired to become a distributor of these awesome products!
Nutrilite™ Double X™ supplement is my absolute MUST HAVE daily vitamin. Whether your focus is sports nutrition, weight management or general nutritional health. DoubleX is the world’s number one selling multivitamin multimineral and contains natural plant ingredients from every color on the phytonutrient spectrum.
I recently discovered an AMAZING all natural tonic called BMT (Best Man Tonic) @i am the best man, which is manufactured by a close friend and occasional training partner.
It has helped me to recover better, faster and reduce pain and inflammation. It also increases energy, decreases stress levels and improves sexual performance (wink wink) I also use creatine, joint care, omega 3 and protein supplements regularly.
👍 What has inspired and motivated you?
Motivation can change from day to day. For me there is nothing like putting in a hard workout before or after a stressful day of work. Primarily, my fitness motivation was based on aesthetic excellence but these days sustainability and longevity of health is also what I seek for myself and others.
Two athletes who have inspired me and influenced both my mindset and training are Kai Greene(@kaigreene) & Ulisses Jr.(@ulissesworld).
Actually, I once got a late-notice call to take part in a promotional event that (unknown to me) used a photo of Ulisses on the promotional flyer. When I arrived, patrons thought that I was him! He has been my aesthetic standard ever since.
I really enjoy listening to podcasts and motivational speakers like David Goggins, Jim Rohn, Robert Kiyosaki and Dan Pena to name a few.
✏️ Advice for other people who want to improve themselves?
The Law of Diminishing Intent says, “The longer you wait to do something you should do now, the greater the odds that you will never actually do it.”
Just get started. My advice is to start out with small achievable goals. Have a performance goal (mobility, strength, flexibility, etc.) and an aesthetic goal (bigger chest, smaller waist, etc.)_use/take pictures!
Make movement toward your goal every day. Dedication is better than motivation. Progress takes time and it’s a matter of putting the work in and understanding there are no shortcuts or magic pills.
Start by taking small actions on a daily basis to lead to bigger changes in the long run. The “Compound Effect” is ALWAYS WORKING for or against you. Learn and respect your limits, but redefine them over time.
Lifting weights and eating right is the fountain of youth. Throw in some well-planned supplementation and you’ve got the recipe for a long, healthy life. Be inspired by others, but do not compare yourself to others. #BeYourOwnHero
As with all other forms of success, find someone with a proven track record. Hiring a good coach is an investment that will pay dividends.
🤝 Are you taking on clients right now?
I started personal training five years ago in order to expand and help as many people as I could. I also do personal training online. You can email me at [email protected] for more information.