• Name: Leo Wilson
• Age: 24
• Height: 6’0
• Weight (Contest): 180 lbs.
• Weight (Off-Season): 190 lbs.
• Body Fat: 10%
• Hometown: Atlanta, GA
• Gym: L.A Fitness
• Profession: PT / Fitness Model
2. What got you started in bodybuilding / fitness?
Most of my life, I was about average. From elementary school to high school I was considered “skinny fat.” Once I got married (at the age of 19) I began gaining weight. I went from an average 175 lbs. to a staggering 245 lbs. within two years. I have not noticed tremendous weight gain until my wife began speaking to me about it. Our marriage began to crumble and I realized I needed to do something about it.
I joined a gym and began putting my best effort into getting in shape. After a few weeks and seeing no results, I’ve done what most people do….give up. Now I was a member to a gym and was even going. Eventually, my marriage failed. During that moment I said to myself, “It’s time for a change.” I gave the gym another shot. Now I began using my failed marriage as fuel to push myself at the gym. I bought and tried different supplements, and began seeing results.
Though my body began changing, my old habits stayed the same. Fast food was what I was used to. So for a while I was the guy going to the gym to work out and after going to McDonalds to get a Big Mac meal. Sadly to say, but I got off to a rough start. Other things in my life began to change, so I decided to move to my current location Atlanta, GA. Originally from Detroit, Michigan I felt this was a move I had to make in order to progress in life.
Once I made the move, I realized I didn’t know anyone in Georgia and had a lot of free time. So out of boredom, I began going to the gym again. First I was going three days a week, then four days, then five and eventually six. Seeing the changes I was making to my body motivated me to work even harder. I was to the point where if I didn’t have a good reason not to go to the gym and didn’t, I felt really horrible. I not only have the body I always wanted, but I live a much healthier and active lifestyle. Now I am preparing for my first bodybuilding competition here in Atlanta, GA next year in 2012.
3. What keeps you motivated to train?
My motivation comes from my desire to look the best I possibly can. Seeing my results every day inspires me as well as emails from other people saying I inspire them to live a healthier lifestyle. This gives me the fuel to keep going and to continue to inspire others.
4. What workout plan has worked best for you?
My workouts consist of 3-day splits working each muscle group twice a week resting on Sunday. The workouts usually last from 1 ½ to 2 ½ hrs.
Day 1: Chest / Calves / Abs
• Smith Machine Close Chin Press: 3 sets of 8 reps
• Smith Machine Incline Press: 3 sets of 8 reps
• Incline Bench Dumbbell Press: 3 sets 8-10 reps
• Incline Bench Dumbbell Flies: 3 sets 8-10 reps
• Calf Raises (Machine): 3 sets 10-12 reps
• Calf Raises (Holding Dumbbells) 3 sets 8-10 reps
• Seated Cable Crunches: 3 sets 15-20 reps
• Hanging Knee Raise: 4 sets 8-10 reps
• Flat Bench Lying Leg Raise: 3 sets 10-12 reps
Day 2: Quads / Hamstrings / Shoulders / Abs
• Squats: 3 sets 8-10 reps
• Leg Press: 3 sets 10-12 reps
• Leg Extensions: 3 sets 10-12 reps
• Lying Leg Curls: 3 sets 8-12 reps
• Romanian Deadlifts : 3 sets 8-10 reps
• Cable Front Raise: 3 sets 8-10 reps
• Dumbbell Shoulder Shrug: 3 Sets 8-10 reps
• Dumbbell Front Raise: 3 sets 8-10 reps
• Crunches on Machine: 3 sets 12 reps
• Dumbbell Side Bend: 3 sets 25 reps
• Air Bike: 3 sets 40 reps
Day 3: Back / Biceps / Triceps
• EZ bar Curls: 3 sets 12 reps
• Dumbbell Hammer Curls: 3 sets 10 reps
• Dumbbell Concentration Curls: 3 Sets 12 reps
• Barbell Lying Triceps Press: 3 sets 10 reps
• Cable Triceps Pushdown : 3 sets 10 reps
• Dips: 3 sets max
• Chin-ups: 3 sets max
• Pull Ups : 3 sets max
• T Bar Row: 3 sets 8-10 reps
• Abs (Repeat from Day 1)
Repeat for Days 4, 5 and 6 switching exercises every 3 days (20 minutes cardio after each workout).
5. What is your philosophy about cardio?
Cardio is good but I don’t do a lot of it.
6. What is your philosophy about weight training?
Weight training is very important to me. Not only does it help sculpt your body, but it also helps increase endurance and supports a healthy and active lifestyle.
7. Do you prefer HIIT or steady state cardio?
Steady state cardio. I usually do my cardio before I weight train. Doing steady state cardio allows me to warm up without burning too much of my energy.
8. What are your top 5 favorite exercises?
• Bicep curls
• Hanging Leg Raises
9. What is your philosophy about nutrition?
Nutrition to me is more important than the actual training. Without proper nutrition all of your hard work training would be for nothing.
10. What nutrition plan has worked best for you?
I usually eat to stay lean and gain muscle. So a lot of protein, not too much carbs, good fats and decent caloric intake.
• 6 eggs (4 white 2 whole)
• 2 scoops whey protein mixed with 12 oz fat-free milk, wheat germ and cocoa power
• 2 scoops whey protein (mixed with water)
• 2 granola bars
• 1 grilled chicken breast
• 1 granola bar
Meal 4: (Pre-workout)
• 1 apple
• 1 protein bar
Meal 5: (Post workout)
• 1 scoop whey protein (mixed with water)
• 2 tilapia fillets (grilled)
• 1 cup mixed veggies
• ½ cup brown rice
• 1 scoop whey protein with 8 oz fat free milk
11. What is your favorite cheat food?
Pizza, Oreo cookies, McDonalds.
12. What is your favorite health food?
Grilled chicken breast, eggs, granola bars.
13. What supplements have given you the greatest gains?
100% Whey Protein, Con-Cret, L-Arginine, N.O. Xplode.
14. What does your pre and post workout nutrition consist of?
Con-Cret, L-Arginine, N.O Xplode.
15. Where is the first place you turn to when looking for training / fitness / nutrition advice?
I use the internet a lot for training and nutrition advice. It is full with so many different resources that will help you create your own training and nutrition program.
16. What was the biggest mistake you made when you first started training?
The biggest mistake I made when I first started was the lack of nutrition. I was still eating in my old bad habits and therefore wasn’t making the progress I wanted to. Most importantly, I wasn’t getting enough protein.
17. What tips would you give to a beginner?
Stay focused and train hard. You have to really want it if you want to succeed.
18. What are your future fitness goals?
To compete in my first BB competition in 2012. Also to open up a gym to help others reach their goals.
19. Where can we find you on MuscleDog.com?
Check out my profile anahnymus to track my stats and photos.