Body Transformation: Airman Vilachack Ladara Wins The 2011 Military Challenge

Vilachack Ladara used motivation and support from his family as fuel to win one for the United States Air Force in’s 2011 Military Challenge.

Vilachack Ladara is a family-oriented man who's been happily married for 20 years. His wife, Valerie, supports him in all of his training endeavors by cooking healthy meals. The couple has two children - 13-year-old Gaven and 7-year-old Madeline - who motivate their parents in everything they do.

Vilachack, a Floridian, also serves in the U.S. Air Force as a full-time active duty member. He enlisted right out of high school, and has been serving ever since.

Vilachack began lifting weights at age 22 when he was sent to Thule, Greenland (located inside the Arctic Circle). The social life left something to be desired, so there wasn't much to do besides work out and read books - often books about working out.

Vilachack isn't a gifted or unique athlete. He's not the fastest, strongest or leanest guy in town. But the gym allowed him to maximize his potential. He spent most of his free time lifting weights. Thanks to bodybuilding magazines and workout tips from the pros, he grew from 165-to-200 pounds.

After his days in Thule, Vilachack maintained a muscular foundation, but was never lean enough to have 6-pack abs. He continued to workout on and off for the next several years without a defined goal.

In 2006, while lifting in the gym, Vilachack was approach by a bodybuilding promoter who was putting on a show at Kadena Air Base in Japan. The promoter asked Vilachack to enter. He was hesitant at first, but took the challenge. Before the competition, he read as much as possible about contest preparation and dieting. But he found most of his information on

Vilachack continued to question entering the contest until he went to see a local bodybuilding show, which put him all in. He realized he could and would follow through with the competition.

He trained hard for 12 weeks and took fourth place in his weight class at 169 pounds with six percent body fat. Vilachack learned a great deal from that contest, but never competed again.

Talk about muscle memory: Thanks to his show five years ago, the 39-year old understands his body well enough to know what foods and exercises work best for him. The 2011 Military Challenge was the spark he needed to gear up again and focus on his goal.

Hailing from Hurlburt Field in Mary Esther, Florida, Vilachack used his spare time to cut his weight from 200-to-185 pounds and his body fat percentage from 15-to-8. The end result was exactly what he hoped for - a defining victory in's 2011 Military Challenge!

Before: After:
Vilachack Ladara Vilachack Ladara

Q&A with Vilachack:

Q: Congratulations on winning the 2011 Military Challenge! What inspired you to enter the challenge?

I was just going through the motions by working out a few times per week without a clearly defined goal. This contest gave me the deadline I needed.

Having that deadline and knowing that others were suffering along with me were my main inspirations for entering. I'm more inclined to follow through on something if I have a defined goal that I broadcast to my friends and family. Not wanting to disappoint them or renege on my words keeps me focused.

Q: How surprised are you at the extent of your transformation?

I'm pleased with my transformation, but I'm not 100-percent satisfied. I still see areas of my physique, like my back and chest, needing improvement. That's why I'm still hitting the gym hard and eating clean.

Q: You obviously stayed motivated throughout the contest. Any noteworthy or unique tips for our readers?

I had to battle through my emotions and negative thoughts. There were plenty of times where I wanted ice cream or cheesecake so badly I could taste it. I'd tell myself: "Just one bite, this one time," or "You can always do extra cardio."

The first few temptations were the most difficult to resist, but once I passed on one and two, then three, it was easy to stay on track. I didn't want to see my improvement diminish!

Even at the halfway point, Vilachack was dominating his transformation.

Q: Were there any moments you wanted to give up? If so, how did you push through them and continue training?

There were plenty of moments where I thought about quitting. Once I told my friends and family I entered the contest, I wasn't going to back out. Once I'm in, I'm all in.

Q: What was the single hardest aspect of your transformation?

The hardest part of my transformation was nutrition. During my deployment, eating meals at the dining facility made it difficult to eat the correct ratios of protein, carbs and fats.

I relied on take-out chicken breasts and protein powder to meet my nutritional needs.

Q: Any helpful tips for readers who might struggle with the same issue?

To ensure your nutritional goals are met, plan meals in advance. I wrote down menu items for the week based on the dining facilities menus.

If they were serving something that wasn't on my meal plan, I would resort to chicken breast or tuna. In short, outline a plan and stick to it!

A lot of people are going to read this and think, "Nah, I couldn't do this. Not me." Tell them why they're dead wrong.

The biggest excuse I hear is "I don't have the time." I work full time, on the road about half the year, have a wife, two kids and a dog. Yet I still manage to find time to work out.

I'm able to do it because I make working out a priority and build it into my schedule. Most people can overcome a time-crunch hurdle by planning ahead. Schedule your workout time like it's a meeting or appointment and then make sure not to miss it.

Q: Now that you've tackled this fitness goal, what's next? Want to get shredded like cheese, ripped like paper or climb Mount Olympus? Fight pirates? Build a fitness career, perhaps?

I'm not 100 percent satisfied with my physique, so I want to get more shredded. I'll continue to train and diet until I reach that goal. I will retire from the military soon, so I'm definitely looking into fitness as a second career.

I'm a certified fitness trainer, but I still take courses to expand my knowledge. I'm thinking about going back to school to become a licensed dietitian because I think nutrition is the most critical aspect of physique competition. I hope one day to own and run my own gym.

Vilachack Ladara's Fitness Regimen


My nutrition philosophy is primarily based on two proven ideas:

  1. Carbohydrate Manipulation - A rotating cycle of high, low and no carb days.
  2. Calorie Control - Consuming less calories than you burn throughout a day.

For my diet, I carefully cycle calories and carbohydrates. For example:

  • Monday, Tuesday and Wednesday are low carb/low calorie days of less than 100 grams per day.
  • Thursday is a medium carb/calories day between 150-175 grams per day.
  • Friday and Saturday are low carb days.
  • Sunday is a high carb/calorie day between 200-300 grams per day.

I have cheat foods on Sunday, like ice cream, cheese cake or Doritos. Just about anything I crave is fair game, in moderation, of course. I averaged about 2300 calories per day for the first eight weeks.

Daily Totals:

Calories: 3121
Fats: 97g
Protein: 359g
Carbs: 228g

Meal 1: Breakfast

Calories: 223
Fats: 19g
Protein: 31g
Carbs: 22g

Meal 2:

Calories: 400
Fats: 12g
Protein: 44g
Carbs: 26g

Meal 3: Lunch

Calories: 784
Fats: 20g
Protein: 99g
Carbs: 46g

Meal 4:

Calories: 181
Fats: 0g
Protein: 22g
Carbs: 26g

Meal 5: Dinner

Calories: 519
Fats: 12g
Protein: 66g
Carbs: 30g

Meal 6:

Calories: 540
Fats: 12g
Protein: 67g
Carbs: 35g

Pre Workout:

Calories: 274
Fats: 16g
Protein: 8g
Carbs: 30g

Post Workout:

Calories: 200
Fats: 6g
Protein: 22g
Carbs: 13g


I like training to failure and giving it everything I have every time in the gym. I usually perform 4-6 exercises per body part with a warm-up set of 15-20 reps and then four working sets in the 8-12 rep range. I also incorporate drop sets, supersets, giant sets and rest-pauses when I feel straight sets aren't sufficiently exhausting my muscles.

During the transformation, I was deployed and had plenty of time to work out, so I worked a 5-day split. I rested when my body needed it and changed my regimen on a weekly basis. I switched from barbells to dumbbells and from free weights to machines.

Day 1: Chest
Day 2: Back
Day 3: Shoulders
Day 4: Arms
Day 5: Legs
Day 6: Rest
Day 7: Restart Day 1


I believe in supplementation because I can't meet enough nutritional requirements through whole foods only. My core supplements are protein, BCAA, a pre-workout with creatine and a good multivitamin.

I really like the MuscleGel Tropical Mango flavor. It was the first time I tried a gel protein and was pleasantly surprised. It was palatable, tasted great, convenient and fit easily into my diet plan for high protein/low calories.

I also supplement with BSN Syntha-6 protein powder, usually as a meal replacement between my three normal meals. I also took fish oil and flax oil supplements with my multivitamin. My pre-workout drink was Gaspari Nutrition SuperPump MAX - it really helps to get me fired up for intense workouts!

Vilachack's Stack:

With Meal 1/Breakfast:
Between Breakfast and Lunch:
Post Workout:
Before Bed: