Strength & Performance Specialist
Dr. James Okonkwo
PhD Exercise Science · CSCS
PhD in Exercise Science and CSCS-certified strength coach. Former D1 athletic performance coach, now writes on muscle, strength, and sport science.
7 articles published
About Dr.
Dr. James Okonkwo holds a PhD in Exercise Science from Loughborough University, where his doctoral research focused on neuromuscular adaptations to resistance training. He is a Certified Strength and Conditioning Specialist (CSCS) with the NSCA.
Before moving into research and writing, James spent six years as a performance coach in collegiate athletics, working with D1 track & field and rugby programs. His coaching philosophy centres on individualisation — the same periodisation model that works for a 20-year-old sprinter rarely applies unchanged to a 40-year-old desk worker trying to add muscle.
James writes the performance and strength content at MyMacroFit. His articles consistently drill into the science: what the mechanisms are, which studies matter, and what the actual practical takeaway looks like. He has a particular interest in 1RM programming, hypertrophy periodisation, VO2 max development, and the physiology of body recomposition.
He is also a competitive powerlifter and has totalled over 600kg in competition.
Areas of Expertise
- Strength & powerlifting programming
- Hypertrophy & muscle physiology
- Athletic performance & periodisation
- VO2 max & cardiovascular conditioning
- Body recomposition science
- 1RM testing & load prescription
Gallery
Articles by Dr.
All articlesThe Complete Body Composition Guide: BMI, Body Fat, and What to Actually Track
A comprehensive guide to understanding body composition — what it is, how to measure it, what BMI gets wrong, healthy body fat ranges, and what metrics actually matter for health and fitness.
The Complete Muscle Building Guide: Training, Nutrition, and Recovery
Everything you need to build muscle — how muscle growth works, protein targets, calorie surplus, training principles, progressive overload, and recovery. Start here.
Strength Training for Weight Loss: Why Lifting Beats Cardio Long Term
Why strength training produces better long-term fat loss than cardio — covering muscle and resting metabolism, EPOC, body recomposition, and a practical starter programme.
BMI vs Body Fat Percentage: Which One Actually Matters?
BMI vs body fat percentage — what each actually measures, the limitations of BMI, the skinny fat problem, and which metric you should be tracking for health and fitness.
How to Build Muscle as a Woman: The Complete Guide (No Bulk, Just Tone)
How women can build muscle without getting bulky — covering progressive overload, protein needs, overcoming calorie surplus fear, and a realistic month-by-month timeline.
Lean Bulking: How to Build Muscle Without Gaining Fat
The complete guide to lean bulking — the right calorie surplus, macro targets, training approach, and how to monitor progress so you gain muscle with minimal fat.
Body Fat Percentage: What's Healthy and How to Lower It
What body fat percentage means, what's actually healthy for men and women, how to measure it accurately, and proven strategies to reduce it.