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Fitness Competitor Of The Week

Kisha Wilson


  • Name: Kisha Wilson
  • E-mail: fit.figurek@gmail.com
  • Age: 23
  • Where: Charlotte, NC
  • Height: 5'4"
  • Weight: 125 Lbs
  • Years Competing :4
  • Favorite Bodypart: Abs, Shoulders, Arms
  • Strongest Bodyparts: Shoulders
  • Favorite Supplements: Optimum Nutrition's 100% Whey and Casein, Glutamine

How Did You Get Started?

Cheerleading was my 1st passion. I cheered for 6 years and loved it! I was captain each year and also a member of the All American Cheerleading Squad. I also ran track in high school. I was a sprinter and on the field I participated in triple jump and shot put.

The 1st time I picked up a dumbbell was when I was a freshman in high school. I took strength training as an elective and fell in love. I loved the fact that I was naturally strong and I loved the way I felt when I worked out. I've been hooked ever since.

However, after high school I felt a little lost with no practice or real physical activity. So I joined the gym! I started reading Oxygen Magazine and Muscular Development. I was learning tons of training and nutritional info! I then found out there was an NPC sanctioned show in my home town! I immediately decided that I wanted compete in it. So I found a trainer and worked with him for 22 weeks for my very 1st show!

Competing has been my life ever since and I couldn't be happier!

Kisha Wilson.
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Kisha Wilson.

What Workout Plan Worked Best For You?

When getting ready for a competition, I do each body part 2 week, doing basically the same workout with some variation here and there. My workouts are super intense. I use only 10 sec. rest breaks between sets, 1 minute between exercises and 2 minutes between body parts.

All of my cardio is performed on the stair stepper. I range between 90 and 180 steps per minute. I'm usually drenched when I am done, it feel great though!

Superset - Two exercises are performed consecutively without any rest.
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

Day 1 And 4: Legs

Day 2 And 5: Back/Biceps

Day 3 And 6: Chest/Shoulders/Triceps

Day 7: Active Rest

    Usually this means I just walk my dog outside or something low impact. You always need to give your body a break, but it feels good to move around and get some blood flowing!

Kisha Wilson.
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Kisha Wilson.

What Nutrition Plan Has Worked Best For You?

Meal 1: 7 AM

Meal 2: Post-Cardio 9 AM

Meal 3: 12 PM

Meal 4: 3 PM

Meal 5: Pre-Workout 5 PM


Meal 6: Post-Workout 7 PM

Meal 7: 8 PM

Meal 8: 10:30-11 PM

Kisha Wilson.
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Kisha Wilson.

What Supplements Have Given You The Greatest Gains?

Optimum Nutrition's Whey and Casein protein helps keep my nitrogen balance levels up all day, so I can grow. I'm also a big fan of BCAA Powder and Glutamine to protect my muscles and recover. Optimum's 2:1:1 Recovery immediately post training is the perfect ratio of carbs and protein after my workout so I can replenish my muscles correctly!

Why Do You Love Fitness?

The challenge is never ending! There is always something to learn! This is not just a hobby to me; this is a lifestyle. There will always be room for improvement and something new to try! The human body and the way it works is just such a magnificent science project. I love the fact that I can continue to learn more about myself each and every day! Fitness to me is a way of life and a constant challenge. I never get bored and that keeps me in the sport!

What Motivates You To Follow A Healthy Lifestyle?

I figure you only get one body, once shot at living. Why not be the best that you can be?! Living healthy not only is the key to living a long life but you look good doing it! I'd rather feel good about the way that I look and feel great all the time rather than eat any kind of junk food out there or engage in any kind of unhealthy living habits! I am an athlete with Optimum Nutrition and I feel like I am a role model to others. That alone keeps me motivated!

What Made You Want To Achieve Your Goals?

My friends and family have been amazing! They have always been supportive in my aspirations to make it big time (go pro) in Figure. However, my boyfriend has been my number one source of support and encouragement. Everyone knows that turning pro and someday stepping on stage at the Olympia or the Arnold has been my dream for years! I refuse to stop until I make it to the top! I believe in me and thank goodness everyone around me does too! I think the sky is the limit! Someone once told me to remind myself of this "If not me then who, if not now then when" ~ Mikhail Gorbachev. That quote sticks in the back of my mind when I feel like giving up.

What Are Your Future Bodybuilding Plans?

I have been competing in the NPC now for 4 years; 3 of them at a National level. I plan to compete until I turn pro! I also plan to pursue my career in fitness modeling. I actually just landed my 1st print in Oxygen Magazine. I was featured in the "Future of Fitness" section for the October Issue!

I am also honored to announce that I'm a signed athlete with Optimum Nutrition and ABB! It is something I have always dreamed and hoped for and it's still kind of surreal to me! Optimum Nutrition is such a wonderful and respected company! It's been a dream of mine for years to become a part of something bigger than myself and this is definitely a big. I love doing booth work and meeting others that do what I do.

It's a wonderful feeling to be surrounded by such a great support network. The ON/ABB athletes really are like family! I hope that I can continue to motivate and help others achieve their goals, big or small! I always tell people that they can do anything they want to do...anything!

Kisha Wilson.
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Kisha Wilson.

What One Tip Would You Give Other Fitness Competitors?

That's simple. Be consistent! The most important thing is to stay with it. Whether its diet, training or any goal you set. Stay focused and you can achieve whatever it is your heart desires!

Who Are Your Favorite Fitness Competitors/Bodybuilders?

#1 Mindi Smith- she is such an inspiration to me and the nicest competitor I have ever met. She is so caring and down to earth! I love and admire her for that!

Gina Aliotti, Ava Cowan, Jamie Eason are a few more but former FBB Britt Miller ranks above all.

Britt has been my trainer and friend for a year now. To me she is the biggest role model of all time. She was an amazing bodybuilder! She is so driven and focused; it's insane. She can and will do anything she sets her mind to. She is the definition of female muscle and beauty... inside and out.

What Features Do You Use On Bodybuilding.com?

I am an active member on BodySpace. I am always reading new articles and using the handy calculators. I love getting tasty new recipes too! Jamie Eason's Lemon Protein Squares are in my fridge at all times!