1. Biography
• Name: Vincent Singletary
• Age: 33
• Height: 5’8”
• Weight (Contest): 175 lbs.
• Weight (Off-Season): 190 lbs.
• Body Fat: Under 8%
• Hometown: Sacramento, CA
• Gym: Fitness 19
• Profession: Health and Fitness Professional / Community Health Leader / American Academy of Sports Medicine-National Academy of Sports Medicine (Performance Enhancement Specialist) / Personal Trainer
2. What got you started in bodybuilding/fitness?
I always enjoyed exercising. I started at age 16, but was not consistent—it was more of a pastime. I got serious at age 25 and got consistent when I went to college for personal training. I wanted to be a fitness professional and know the science behind exercise, not just get a certificate. So, I obtained an Associates Degree in Exercise science along with two nationally respected certifications (NASM (PES)/ACSM (CPT).
My teacher, who is a natural bodybuilder, kept encouraging me to become a bodybuilder. She noticed the drive and discipline I had and thought I would excel in the Natural circuit. So I trained for a year, studied the profession and started May 1st 2010. I placed 2nd in the Novice and 1st in the Open class. Now I am all in, and want to be respected in the profession as well as in the fitness industry.
3. What keeps you motivated to train?
My hunger to compete and win now, to be one of the best and also my Type-A personality. Showing my kids that with hard work and consistency, you can accomplish what you set out to do. Also, being healthy and active in my golden years, God Willing. I always see room for improvement.
4. What workout plan has worked best for you?
I use periodized training, a progressive program design that I learned in college. Also the OPT (Optimum Performance Training) model from NASM. I change my program every four to eight weeks or (depending on the program like a power training phase) when my body tells me it’s time to change or rest. I have been blessed to not sustain any injuries. I listen when my body is tired, fatigued, sore, or over-trained. That keeps me safe, so I can continue to make progress in my training programs. One more set, or one more day won’t get you to your goals, but it can cause your body to break down to the point of injury, which will set you back for weeks (sometimes months).
5. What is your philosophy about cardio?
It is very much needed. You have to strengthen the most important muscle in your body—your heart. Without good heart function, you can’t work the other muscles. I don’t like doing long term cardio. I like different variations (circuit training, plyometric training, sprint intervals) to name a few. If you want lean muscle, a strong heart and lungs, it’s necessary to do cardio.
6. What is your philosophy about weight training?
It’s critical for muscle development. It not only helps muscles grow, but it builds strong bones and joints. Progressively overload your body to build a better body. In other words, push yourself enough so you have muscle fatigue, not pain and soreness. My motto is “GET YOUR MONEY!”
7. Do you prefer HIIT or steady state cardio?
I prefer the HIIT program over steady state. I don’t like to do long duration cardio. I’d rather do 30 minutes of walking/jogging/sprinting, than a steady pace jog any day. They are both very effective. Steady state burns calories now, where HIIT burns more after your done. Do what works best for you and what you enjoy.
8. What are your top 5 favorite exercises?
Leg presses, deadlifts, bench presses, pull-ups and seated rows.
9. What is your philosophy about nutrition?
Variety, moderation, calorie control. Protein, carbohydrates and fats all have a purpose. But don’t exceed any of these by much. No matter what macronutrient it is, TOO MUCH of one will turn into fat. Eat five to six meals daily about two to four hours apart to prevent fat storage, increase metabolism and feed your body what it needs to function.
So, eat mostly healthy based and lean foods to get the best results and have energy for your workouts or to make it through the day.
10. What nutrition plan has worked best for you?
I eat lean meats, a variety of fruits and veggies, complex carbohydrates (like whole grain-multi grain rice, pastas, potatoes, pancakes and waffles), along with protein drinks, water (130 oz = 1 gallon) and a little juice. Pre-contest I cut out pancakes, waffles, pastas and juice. I minimize potatoes, fats, sugars and rice to get that lean mass. I eat five to six meals a day and 85-90 percent healthy year-round.
11. What is your favorite cheat food?
I like chocolate or pepperoni and olive pizza. I hardly eat either one, but sometimes I do treat myself. As long as you don’t overdo it. If you don’t treat yourself sometimes, I believe you won’t appreciate the hard work you put in.
12. What is your favorite health food?
Salmon with shrimp, whole grain pasta and asparagus.
13. What supplements have given you the greatest gains?
I don’t really take many supplements. I like to get my nutrients from the foods that I eat. I do take protein shakes, glutamine (for muscle recovery) and glucosamine (for joints). They help me when I finish my workout and being that I have a small window to eat before my clients. They don’t weigh me down.
14. What does your pre and post workout nutrition consist of?
I eat one to two hours before my workout for energy and to prevent dehydration. Chicken or fish with rice or baked potato for carbohydrates and 16-20 oz. of water. Within 30 minutes after my workout, I eat chicken or fish with veggies and my protein drink. I also take my glutamine and glucosamine right after working out, along with my protein drink.
15. Which tools have helped you most with your nutrition and training?
My college education, past reports I have written and other health professionals and teachers that I respect. I always look to get acquainted with other health professionals. The industry is ever-growing and changing. I try to stay ahead of the curb. So, I study and rely on past clients and situations to help me keep progressing.
16. Have online resources (social networks) helped you in your training? If so, what are they and how have they helped you?
Yes, I am on Bodybuilding.com, MuscleDog.com, Facebook, Linked-In, Successfulthinkers.com Befit Network, Nutritiondata.com and my website, Fitnessmajor.com. They get me in front of a lot of people from all walks of life at one time. They give me the chance to show who I am, my credentials and services that I offer. I do a lot of online consulting for my clients across the U.S. These also help me keep in touch with other health professionals.
17. Who are your favorite fitness/bodybuilder competitors or role models?
Tom Venuto articles and two of my teachers, Dr. James Astin and Chrissy Zmijewski.
18. What obstacles have you had to overcome (injury, illness, relationships, etc)?
Financial struggles with the recession and trying to get the money up to compete.
19. What was the biggest mistake you made when you first started training?
I have always worked out hard. No real mistakes there. Just need to stay focused and consistent. I watch my eating and work a solid cardio plan. That has given me the best results.
20. What tips would you give to a beginner?
Practice the RAD Triad (Rest-Activity-Diet). Commit to be consistent. Focus on what you want to achieve, plan for it and make it realistic for the time you have set out to achieve it. Train and progress hard and most importantly, be safe. The one slogan that I tell all of my clients is, “CHANGE BEGINS WITH U.” You have to apply yourself and trust me with all the things I said, you will get results.
21. What are your future fitness goals?
To be an elite trainer and respected by my peers for my knowledge, dedication to the industry and hard work. I want to be recognized by name as a trainer that gets results, wants the best for all I do business with and willingness to work with other professionals in my field and other fields.
My bodybuilding goal is to be Mr. Natural Olympia: a world-wide event that sets the stage of the elite natural body builders on the planet. My short term goal is to win my first overall contest then be Mr. California. Respected in the field of natural bodybuilding for all the hard work I put in training and preparing for each contest. It is so hard to look the way we do. That’s why I respect every bodybuilder and fitness competitor for their dedication and discipline.
22. Where can we find you on MuscleDog.com?
Check out my profile where you can see my bio, fitness stats, favorites, photos and more. Be sure to add me as a friend too!
