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Amateur Bodybuilder of the Week: Reginald Wilson

Amateur Bodybuilder of the Week: Reginald Wilson! - Pics and info and more!

  • Name: Reginald Wilson
  • E-mail:
  • Age: 34
  • Where: Mississippi
  • Height: 5'10"
  • Weight: 185 Lbs
  • Years Bodybuilding :1
  • Favorite Bodypart: Legs
  • Favorite Exercise: Squats and Deadlifts
  • Favorite Supplements: Muscle Milk

How Did You Get Started?

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. But my best friend - Nicole Cunningham - pushed me to pursue my dream. She then introduced me 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!

Reginald Wilson.
Reginald Wilson.

What Workout Plan 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 pounds 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 a 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.

Giant Sets - Four or more exercises are performed consecutively without any rest.

Abdominals Option 1:

Abdominals Option 2:

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.


The end results were that I dropped from around 205-210 pounds in January 2010 to 168.6 pounds for my first bodybuilding competition (June 2010), and finally down to 160.4 in my final competition (July 2010). My competition program is as follows:

Day 1: Chest/Calves/Cardio/Abs

Day 2: Biceps/Calves/Abs/Cardio

Day 3: Legs

Day 4: Shoulders/Traps/Abs

Day 5: Triceps/Abs

Day 6: Back/Abs

Day 7: Off

Reginald Wilson.
+ Click To Enlarge.
Reginald Wilson.

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 indices.

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 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:

Meal 2:

Meal 3: Pre-Workout

Meal 4:

Meal 5:

Reginald Wilson.
Reginald Wilson.

What Supplements Have Given You The Greatest Gains?

Since bodybuilding is still new to me, I am still trying to learn the ins and outs of nutrition. The main supplements I use are Muscle Milk and Isopure. I use muscle milk as a meal replacement for a couple of my meals in order to ensure that I control my calorie intake. I use CytoSport's Muscle Milk all through the year up until about 4 weeks from a contest. About four weeks out from the contests, I use Nature's Best Isopure protein, because it is lower in fat and fat calories. This allows me to continue to get my protein intake without the "extras".

In addition, I try and consistently take a multivitamin in order to ensure that I receive all of my nutrients, especially since my diet is pretty strict during competition season.

Why do you love Bodybuilding?

First, I just have to say I love bodybuilding because I just love banging around a lot of weights, especially heavy ones!

I love bodybuilding because it has definitely improved my quality of life in three ways. First, bodybuilding has caused me to become more conscientious about my overall health in terms of a year-around diet and improving my cardiovascular health. It forces me to eat properly throughout the year in order to put on "good" body weight. It also forces me to do cardio, which benefits my heart and overall general health as well as it keeps me lean.

Secondly, bodybuilding has enabled me to continue to engage in a competitive sport that causes less stress on my lower body joints. This is important because I am still apprehensive about a devastating Achilles tendon injury that I suffered in May 2008. Finally, it is important because I can do more for others now that I am a bodybuilder. As a powerlifter, all I could do was show off how much I could lift. As a bodybuilder, I now have the opportunity to use my success to impart knowledge about how to improve both their physical health and it also gives me an opportunity to tell others about Jesus Christ, and how trusting in him can be the best thing that can ever happen to anyone!

My love for bodybuilding increase after winning 1st Place in the Junior Lightweight Division at the 2010 NPC Mississippi Bodybuilding Championships in my first year of competitive bodybulding!

This is why I love bodybuilding!

What Motivates You To Follow A Healthy Lifestyle?

I am motivated to live a healthy lifestyle because I was to enjoy all of the things that I love to enjoy. I want to be able to live life to the fullest, which includes bodybuilding training, martial arts training, being involved in my church, playing recreational sports with my family and friends, going to work, and yes, eating.

Some people think that because I eat healthy, I am not "enjoying" eating. This could not be further from the truth! I actually enjoy eating more than I ever have, especially since I have drastically reduced the amounts of additives in my food, especially salt and sugar. By dropping salt and sugar to minimal level, I can now taste the "glory" of the food for what it really is. For instance, a sweet really tastes sweet, without all of that extra (and fattening) butter and sugar.

Eating healthy has also allowed me to understand what my body physically needs in order to maximize my performance in bodybuilding and martial arts. I don't feel as heavy or tired, because I know just what my body needs at the right time. This way I can enjoy all facets of life, and not let my desire to eat stop me from having fun and being successful in other areas of life.

What Made You Want To Achieve Your Goals?

I wanted to achieve my goals because I believed I could. Once I realized that God had given me everything I needed, I knew it was up to me to make it happen. I have never been a person to sit back and wonder "what if", and this is just another think I wanted to do. So once I started to research the bodybuilding sport, and realized that only hard work and desire is what separated me from my goal, I decided to do it. And the rest is history.

What Are Your Future Bodybuilding Plans?

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 pounds 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 pounds, 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 pounds.

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 ten pounds of muscle in order to bring my competition weight up to about 180 - 185 pounds. 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 pounds, but I saw Shawn Ray do it, so I believe that I can do it to if I can 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, I feel 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!

Reginald Wilson.
+ Click To Enlarge.
Reginald Wilson.

What One Tip Would You Give Other Bodybuilders?

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 trying to target. 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 muscle group you are working to "fail" at the predetermined repetitions that you desire. As a rule of thumb that I use, my definition of going to failure is that my last repetition requires require 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.

Who Are Your Favorite Bodybuilders?

Wow! Too many to 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 pounds. 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!!

What Features Do You Use On is an extremely invaluable tool that is very instrumental in my bodybuilding success. The main feature that I use is the Dashboard in the BodySpace application. This feature allows me to manage my competition weight during the bodybuilding season as well as in the off season. In addition, it gives me a place to post my pictures where other bodybuilders can see them and provide constructive criticism.

The dashboard also allows me to encourage people with their goals. It is always a rewarding experience to meet someone on BodySpace who I can provide tips that I have used to help them be successful. It is one thing for me to be successful. However, nothing beats making a contribution to someone else's success, not so much for personal pride, but because it enables a little bit of myself to live on and on and on!