Michael Federis Was Hooked After Seeing His First Competition In Japan!

Michael Federis didn't really know what bodybuilding was until he was stationed in Japan. After seeing his first competition there he was hooked on the sport. Check out his nutrition and workout program!

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Vital Stats
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Michael Federis.

Vital Stats:

Military Background:

  • Branch Of Service: USMC
  • Years Of Service: 4 years
  • Rank: Corporal
  • MOS: 0121

Michael Federis was also featured as the Male Amateur of the Week. Check out his profile.


[ Q ] How Did You Get Started?

I started bodybuilding when I was stationed in Okinawa, Japan. At the time I was a real fan of fitness and was always in the gym. I had no prior knowledge of bodybuilding until a met a few Japanese bodybuilders. They introduced me to how bodybuilder's train and how their diet is so different from other sports. I wasn't really hooked until I saw the bodybuilding competition that was held in Japan. From then on, I was hooked and never looked back.


[ Q ] What Is The Hardest Part Of Making The Transition From Civilian Life To Military Life?

The hardest part for me was the lifestyle and commitment it takes to live a military life. It's more than a job it's a way of life. In a sense I can say that you are never off work. It's a 24 hour job and you must be ready at all times. Finally, it takes a lot of commitment. At times you have to make many individual sacrifices for the good of the military and our country.


[ Q ] What Is The Biggest Obstacle In Leading A Military Lifestyle?

The biggest obstacle for me is being away from home and not having that close social contact with family and friends.

Michael Finds It Hard To Be Away From His Family And Friends.
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Michael Finds It Hard To Be Away
From His Family And Friends.


[ Q ] What Workout Plan Worked Best For You?

Sunday - Legs:

Monday - Chest:

Wednesday - Back:

Thursday - Shoulders:

Friday - Arms/Calves:

My rep range stays within 8-12 repetitions but can go as high as 15 for legs. I never stick to the same routine, I always cycle my routine every other week to keep my muscles guessing.

Michael Federis.
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Michael Federis.


[ Q ] What Nutrition Plan Has Worked Best For You?

Meal 1 - 7:30 AM:

Meal 2 - 10:30 AM:

Meal 3 - 1:30 PM:

Meal 4 - 4:30 PM:

Meal 5 - 6:30 PM:

Meal 6 - 9:00 PM:

Meal 7 - 1000 PM:

Sometimes I will cycle my complex carbs with sweet potato or whole wheat bread. But, I pretty much stick to this meal plan.

Michael Federis. Michael Federis.
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Michael Federis.


[ Q ] What Supplements Have Given You The Greatest Gains?

If I had to choose one product that I couldn't live without, that product would be ON Whey Protein. That product has helped me tremendously in gaining muscle and recovery.


[ Q ] What Are Your Future Bodybuilding Plans?

My immediate goal is to gain more muscle mass on my frame. But, eventually I want to be competitive on the national level. I want to take this as far as I can go.

Michael Wants To Eventually Compete At The National Level.
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Michael Wants To Eventually
Compete At The National Level.


[ Q ] Who Are Your Favorite Bodybuilders?

My all time favorite bodybuilders are Arnold Schwarzenegger, Frank Zane, and Shawn Ray.


[ Q ] What One Tip Would You Give Other Bodybuilders In The Military?

Diet, diet, diet! To be successful in bodybuilding diet is core component in maintaining muscle and building muscle. Especially in the military it is hard sometimes to eat 8 meals a day, but staying constant with your diet plan will pay off in the end.


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