1. Biography
• Name: Reginald Wilson
• Age: 34
• Height: 5’10”
• Weight (Contest):173 lbs.
• Weight (Off-Season):185 lbs.
• Hometown: Jackson, MS
• Gym: Walter Payton Center
• Profession: Spreading the Gospel: Jesus Saves!
2. What got you started in bodybuilding/fitness?
I began bodybuilding in 2010. However, actually started liking bodybuilding when a child. When I was little, I would always have to go to the grocery store with my mother. But while she was off shopping, I would go to the magazine rack and read all the muscle magazines. I always said “when I got big,” that I was going to have a lot of muscles!
In 2009, I entertained the idea of competitive bodybuilding by challenging people in the gym where I train. I was then introduced to a former Mr. Mississippi Bodybuilding legend named James Davis, who began training me for competitive bodybuilding. Winning the Junior Lightweight Division Title in the NPC Mississippi Bodybuilding Championships really encouraged me to pursue continue to train harder and harder in order to one day become a professional bodybuilder!!
3. What keeps you motivated to train?
I stay motivated to train because I still have some weak spots that I want to develop. I believe that once a person is satisfied with where they are, then it is time to move onto another challenge in life.
4. What workout plan has worked best for you?
The training plan that I used for competition is the result of an experiment that would enable me to find the perfect balance between losing body fat while maintaining as much muscle as possible. In addition, I had to design my training competition plan with three ideas in mind: (1) balancing the time requirements of my Ph.D. program, (2) my bodybuilding competition, and (3) my martial arts training.
Because I felt that I had to drop around 30 – 40 lbs. to be successful, I used a two-day split. Most mornings I would do cardio, abs, and calves. In the evening, I would do weight training and second cardio session. Normally I would perform four sets of each compound-movement exercise, but I had to adjust that to three sets because I was beginning to lose more muscle than I wanted to lose.
My abdominal workouts focused mostly on developing my obliques. While I performed other exercises to target the other abdominal muscles, I was fortunate enough to have developed a pretty solid abdominal core from doing years of heavy squats and deadlifts. Therefore, I am providing both of my options for you. Option #1 is the oblique centered workout, and Option #2 is the overall abdominal workout.
Abdominals
Option #1
• Dumbbell Side Bends: 6 sets of 12–15 repetitions
• Double Crunch Abdominal Machine: 4-6 sets of 10 – 12 repetitions
Option #2
Superset (3 sets of 10 reps each)
• Double Crunch Abdominal Machine
• Cable Crunches
• Abdominal Well Roller
• Hanging Leg raises or Dumbbell Side Bends
My calf program was developed with idea that I am still rebuilding my calf on my left leg. I ruptured my Achilles tendon in 2008, so my calf program uses most of the core exercises that I learned about during rehab. This program targets the thick soleus muscle in the back of the calf. Be sure to use full range of motion in order to get maximum results.
Calves
• Seated Calf Raises: 6 sets of 10
• Individual Calf Raises: 4 sets of 10 on each leg
The end results were that I dropped from around 205 - 210 lbs. in January 2010 to 168.6 lbs. for my first bodybuilding competition (June 2010), and finally down to 160.4 lbs. in my final competition (July 2010).
My competition program is as follows:
DAY 1: Chest, Calves, Cardio and Abs
Morning
Cardio Session #1
• Cybex 610A Arc Trainer one hour 100% resistance and level 3 incline
Abdominals
• Dumbbell Side Bends: 6 sets of 12–15 repetitions
• Double Crunch Abdominal Machine: 4-6 sets of 10 – 12 repetitions
Evening
Chest
• Bench Press “Deadlifts”: 3 sets of 6 repetitions
• Incline Dumbbells: 3 sets of 6- 8 repetitions
• Decline Bench Press 3 sets of 6 – 8 repetitions
• Flyes (seated or flyes) 4 sets of 8 – 10 repetitions
Calves
• Seated Calf Raises: 6 sets of 10
• Individual Calf Raises: 4 sets of 10 on each leg
Cardio Session #2
• Cybex 610A Arc Trainer one hour 100% resistance and level 3 incline.
DAY 2: Biceps, Abs, Cardio
Morning
Cardio Session #3
• Cybex 610A Arc Trainer one hour 100% resistance and level 3 incline.
Abdominals
• Dumbbell Side Bends: 6 sets of 12–15 repetitions
• Double Crunch Abdominal Machine: 4-6 sets of 10 – 12 repetitions
Evening
Biceps
• Barbell Curls: 4 sets of 10 repetitions
• Preacher Curls: 4 sets of 10 repetitions
• Incline Curls or Concentration Curls: 4 sets of 10 repetitions
Calves
• Seated Calf Raises: 6 sets of 10
• Individual Calf Raises: 4 sets of 10 on each leg
Cardio Session #4
• Cybex 610A Arc Trainer one hour 100% resistance and level 3 incline.
DAY 3: Legs
Evening (no cardio on leg day)
• Squats: 3 sets of 6 repetitions
• Leg Press: 3 sets of 8 – 10 repetitions
• Lunges: 3 sets of 6- 8 repetitions
• Leg extensions: 3 sets of 10 repetitions
• Leg Curls: 4 sets of 8 – 10 repetitions
• Leg Adductor Machine: 3 sets of 15
DAY 4: Shoulders / Traps, Abdominals, and Calves
Morning
Cardio Session #5
• Cybex 610A Arc Trainer one hour 100% resistance and level 3 incline.
Abdominals
• Dumbbell Side Bends: 6 sets of 12–15 repetitions
• Double Crunch Abdominal Machine: 4-6 sets of 10 – 12 repetitions
Evening
Traps (emphasis on building my traps)
• Upright Rows: 3 sets of 8 repetitions
• Dumbbell Lateral Raises: 6 sets of 8 – 10 repetitions
• Shoulder Shrugs: 4 sets of 8 – 10 repetitions
• Rear Lateral Raises: 4 sets of 10 repetitions
• Smith Machine Rear Shoulder Press – 3 sets of 8 – 10
Cardio Session #6
• Cybex 610A Arc Trainer one hour 100% resistance and level 3 incline.
DAY 5 Triceps, Abdominals, and Calves
Morning
Cardio Session #7
• Cybex 610A Arc Trainer one hour 100% resistance and level 3 incline.
Abdominals
• Superset (3 sets of 10 reps each)
• Double Crunch Abdominal Machine
• Cable Crunches
• Abdominal Well Roller
• Hanging Leg raises or Dumbbell Side Bends
Evening
Triceps, Abdominals, and Calves
• Close-grip Bench Press or Reverse Grip Bench press: 3-4 sets of 6 repetitions
• Skull Crushers: 4 sets of 6-8 repetitions
• Triceps Pushdowns: 3 sets of 15
• Weighted Dips: 3 – 4 sets of 8 – 10 repetitions
DAY 6: Back and Abdominals
Evening
• Deadlifts: 3 sets of 6 – 8 repetitions
• Bent-over rows: 3 sets of 8 repetitions
• Lateral Pull-downs: 4 sets of 6 – 8 repetitions
• Seated Rows: 4 sets of 6 – 8 repetitions
• Close-grip Pull-Downs: 4 sets of 6 – 8 repetitions
Cardio Session #8
• Cybex 610A Arc Trainer one hour 100% resistance and level 3 incline.
Day 7: Off
5. What is your philosophy about cardio?
I prefer to do cardio after weight training. This is because cardio burns an enormous amount of calories. If cardio is done immediately before a weight training session, then the weight training will suffer.
With that being said, my schedule now is very tight, so I cannot do cardio immediately after weight training. So the second best method is to do cardio six to ten hours before weight training. Doing cardio with a large amount of rest time between the cardio and weight training sessions allows you to re-fuel your body by resting and taking enough carbohydrates to help make it through the weight training session.
6. What is your philosophy about weight training?
Weight training is ALWAYS important! I believe in working each set until failure. No matter what repetition scheme you use, the last couple of repetitions should require some type of assistance from a spotter (unless you are super-setting). This way you activate more muscle fibers.
7. Do you prefer HIIT or steady state cardio?
I did cardio for an hour on a Cybex Total Body Arc Trainer for the 2010 bodybuilding season. I have also done cardio by jogging for 45 minutes to an hour. I think that HIIT is a little more fun, but you have to know your body and do what is best for you.
8. What are your top 5 favorite exercises?
My top exercises are (in order):
1) Squats
2) Deadlifts
3) Bent-Over Rows
4) Pull-Ups
5) Bench Press
9. What is your philosophy about nutrition?
Nutrition is the key to success. Be sure to take in enough protein. If you train hard, go with the RDA formula of approximately 1.5 grams of protein per kilogram of bodyweight (not per pound). Too much protein can be as detrimental to your health as too little protein.
10. What nutrition plan has worked best for you?
My current nutrition plan consists of high protein, high fiber, and pretty high complex carbohydrates. The high level of protein allows me to take care of my muscles after breaking them down in the gym. The high fiber allows me to feel full longer, as well as to help remove “extra” food and nutrients that I don’t use each day.
The high complex carbohydrates provide energy to complete all of my training. Many times people overlook the importance of carbohydrates when training. This is a mistake that I made during my competition training last year. Last year I would often feel lethargic during my training, simply because I had ignored the nutritional benefits of complex carbohydrates. Now, I make sure to include oatmeal, sweet potatoes, and brown rice in my body, because of their favorable glycemic index.
Throughout the day, I usually try and snack on almonds (or sometimes peanuts) if I get hungry between meals. Almonds are really good for you because they provide the “good” fats that your body needs, and they are an excellent source of fiber. Another good snack is green vegetables. Load up on them to help get your vitamins and to ensure your digestive system is working well.
I drink at least one gallon of water per day. Athletes need to ensure that they have plenty of liquids so that they do not dehydrate. Also, water aids in helping a person to feel full, and it also helps out with their ability to digest and use food in an intelligent manner.
The following nutrition plan is the plan that I used four weeks out from my competition:
Meal 1
• ½ cup of oatmeal
• 2 turkey sausages
• 2 eggs (or four egg whites if you are concerned about your cholesterol levels)
Meal 2
• 2 scoops of Muscle Milk Protein Shake (mixed with 3 oz of oatmeal)
Meal 3 (pre-workout meal)
• 4 oz Chicken Breast
• 1 Sweet Potato
• Green vegetable of choice (usually asparagus, greens, broccoli, or salad)
Meal 4
• Steak (cubed steak in off-season; then a lower fat steak in-season)
• Green Vegetable
• Salad with cucumbers, tomatoes, low calorie dressing
Meal 5
• 2 scoops of Muscle Milk Protein Shake (mixed with 3 oz of oatmeal)
11. What is your favorite cheat food?
Any type of deserts my Mom cooks. Also, I love it when Mama cooks pancakes and sausage.
12. What is your favorite health food?
Well, let me answer that question like this: My favorite healthy meal consists of:
(1) Either baked chicken or baked fish
(2) Green vegetables or a stir-fry vegetable medley
(3) A baked sweet potato
There is no need to add salt to the meat and vegetables. Also, there is no need to load the baked sweet potato. I just love to taste the food for its own flavor. It is a great day when you learn to appreciate food for what it is without having to add a lot of stuff to it!!
13. What supplements have given you the greatest gains?
I’m not really in to a lot of supplements. I will drink Muscle Milk, but that is because I can’t drink Milk Shakes. If you eat from all of the basic food groups and take your vitamins, you should be good enough.
14. What does your pre and post workout nutrition consist of?
My pre-workout nutrition is designed to ensure that I have enough complex carbohydrates to fuel my weight training. So I try to have a meal about an hour or two before weights. I make sure that I have either a baked sweet potato or some brown rice. Actually, I try to get anything with the proper glycemic index, so I will not fatigue too early. If I have to do two big body parts, I may take a short break in between and either drink a shake or eat some almonds.
My post workout nutrition consists of protein during the first hour (approximately 25-30 grams) and some more carbohydrates (but not to many). Then a little bit later, I may have somewhere around 20 – 30 grams of protein.
15. Which tools have helped you most with your nutrition and training?
My nutrition book, experienced powerlifters, and experienced bodybuilders. Also, I have learned a lot from personal experience as well!
16. Have online resources (social networks) helped you in your training?
I started training before the advent of online resources, so I have kind of developed a library of the fundamental things I need to know. But I do use the social networks to help anyone who wants to learn, because helping others can be just as rewarding as helping yourself.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
The first place I turn to for nutrition advice is either a nutritionist or to a college-level nutrition book. Also, you can learn a lot from good peer-reviewed nutrition journals.
18. Who are your favorite fitness/bodybuilder competitors or role models?
Wow…too many too name! But the most influential ones in my bodybuilding career have been James Davis (a former Mr. Mississippi Bodybuilder), Ed Corney (IFBB Hall of Fame Bodybuilder), and Shawn Ray (1991 IFBB Arnold Classic Bodybuilding Champion).
James Davis is my favorite because in the mid-2000’s he won that I covet the most right now: Mr. Mississippi. After expressing to him my desire to be a competitive bodybuilder and demonstrating to him I was serious about the sport, Mr. Davis spent hours training me, and teaching me the ins and outs of posing and what it will take for me to eventually become a Mr. Mississippi Champion.
Ed Corney is my favorite because he is known as the greatest poser the bodybuilding sport has ever seen. I watched hours of his posing routines, studying every detail in order to learn how to pose. He is the standard that I want to achieve one day from a bodybuilding posing aspect.
Shawn Ray is another of my favorites, because he routinely beat people that outweighed him by sometimes as much as 50 lbs. This is inspiring for me, because I don’t desire to ever weigh as much as some bodybuilders, because I will not be able to carry that much weight well. But what Shawn Ray shows is that through perfect symmetry and posing, a bodybuilder will always have a good chance of winning!!
19. What obstacles have you had to overcome?
The biggest injury that I had to overcome was a ruptured Achilles tendon. I am still trying to rebuild my calves. Although the injury occurred May 2008, I am still trying to “trust” my Achilles.
20. What was the biggest mistake you made when you first started training?
1. Calculating my protein intake in terms of grams per pound of bodyweight. You don’t need that much protein. It is both a waste of money as well as an unnecessary strain that you put on your body. Calculate your protein in terms of grams per kilogram (approximately 1.5g of protein per kilogram of bodyweight if you train hard).
2. Overeating in order to make sure that I had “enough” to make it through a workout.
3. Not eating enough when I began cutting down for a bodybuilding show.
4. Not using proper form when executing my exercises.
21. What tips would you give to a beginner?
Always strive to use proper form, even when you are lifting “light” weights!!! Using proper form and full range of motion allows you to target the muscle group(s) you are focusing on. Using proper form will also keep you from serious injury.
However, if you do get injured (God-forbid), be patient and do not try to rush back. I can assure you that if you train hard after an injury, you will recover everything that you lost from the injury. But if you rush yourself to get back, you may suffer a setback or aggravate the injury even worse, which will cause you to lose more time. And as all bodybuilders know, timing is everything!!
Also, perform every set to failure in order to get maximum results. Even if you are going “light,” pick a weight that allows the targeted muscle group that you are working to “fail” at the predetermined number of repetitions that you desire. As a rule of thumb that I use, my definition of going to failure is that my last repetition requires the assistance of a spotter in order for me to keep proper form.
Finally, always squat and deadlift. In addition to training the legs, these two exercises will develop the abdominal muscles as well as increase your overall mass and strength. For more information, please visit my website http://reginaldwilson.net/FitnessPlus.aspx .
22. What are your future fitness goals?
My goal is to become a professional bodybuilder. My step-by-step plan to become a professional bodybuilder is as follows.
Short Range Goals: First, I intend to gain between 7 – 10 lbs. of muscle by July 2011 in order to win my overall Men’s Open Bodybuilding Weight Class at the NPC Mississippi Bodybuilding Championships. In 2010, I won the junior lightweight division at 163 lbs., but I lost the overall Junior division title to an outstanding middle weight competitor. Therefore, I plan to enter the Mississippi Bodybuilding Championships at a contest weight between 172 – 175 lbs.
In addition to the July 2011 NPC Mississippi Bodybuilding show, I plan on competing in the following competitions:
(1) NPC Southern Regional Competition
(2) NPC Europa Bodybuilding Championships
(3) The Heart of Dixie Bodybuilding Championships in Alabama.
Medium Range Goals: In 2012, I plan on training hard to gain another 10 lbs. of muscle in order to bring my competition weight up to about 180 – 185 lbs. I would like to at least win my Open weight class, and I would like to be considered a formidable competitor in terms of winning a Men’s Overall Competition. I realize that I will compete against those who outweigh me by at least 30 - 40 lbs., but I saw Shawn Ray do it, so I believe that I can do it too if I train very hard.
Long Range Goals: Honestly, I would love to make a run at the NPC Team Universe AND obtain my pro card. I feel that if I work very hard on my posing, and continue to find the optimal balance between nutrition, weightlifting, and cardio, that I have the genetics to accomplish this feat. When I do, I will be deeply indebted to A LOT of people who have sacrificed for me to get where I want to be.
With God, ALL things are possible!!
23. Where can we find you on MuscleDog.com?
Check out my profile, reginaldwilson for more information and be sure to add me as a friend. Also, please join my Facebook Fanpage: Reginald Wilson Bodybuilder!!
