Fitness Model Micah Lacerte Talks With Simplyshredded.com

How did you get started with bodybuilding?

I started my journey at 150lbs and 6 foot tall. I didn’t touch a weight until the age of 18 when I had got to college. I was an athletic kid growing up but always very skinny. I remember at that age I wanted to look like Van Damne, I thought his body was attainable and he seemed like a badass.

I went into the gym knowing nothing about how to workout, what to eat or how important recovery was. The first year I did everything wrong but I loved the lifestyle and it kept me focused on my goals. Within 2 years I had packed on about 20 lbs of muscle and was weighing 170 lbs. I was hooked for life. In 2004 soon after college I was on a reality tv show called Manhunt which opened a few doors for me that helped get me into the fitness industry. I just recently hit my 50th national fitness magazine 3 of them being covers. I competed at the 2009 WBFF World Championships in Toronto last year finishing Top 10. I am a writer and blogger for Status Fitness Magazine and own a personal training gym and an online personal training business called Hitch Fit with my lady Diana Chaloux. My life is spent helping others reach their goals and keeping myself in tip top shape. I have so much passion with educating people on how to do things right. This nation is becoming more obese by the minute.

I live in Kansas City and we just got voted by Men’s Health as the 6th fattest in the country. Its sad but Hitch Fit is doing everything it can to change this city 1 person at a time.

Where does your motivation come from?

Where my motivation first started was about looking a certain way like most single guys we do it for the chicks. As the years went by it became about feeling great and business. I love competing against myself, pushing my body to its limits then going back and achieving even bigger things.

Now my motivation comes from helping others get in amazing shape and showing them that they to can feel happy and look great.

What workout routine has worked best for you?

When I’m bulking I stick with very heavy movements with a 6-10 rep range, it’s a slow style of training but it has been much more effective for me when trying to add size on. I also do a ton of tempo training. When I’m dieting and getting ready for photo shoots or competitions I move over to a style of Tabata Interval training that I designed, it is about the most intense style of training on the planet. I always leave the gym thinking I would have rather got hit by a truck.

That’s a good workout.

If you have to pick only 3 exercises, what would they be and why?

Seated Calf – Calves are by far my favorite muscle group. I think im infatuated with them so much because very few fitness models have them and it was the one muscle group when I was a kid that I trained because I thought I would fly like Michael Jordan if I did, I refuse to be the Johnny Bravo. So thank you Michael. I do some very insane calf routines. Seated calf over 400 lbs, 9 minute drop set on leg press calves starting at 800 lbs, stuff that keeps me from walking for 3-6 days. Calves are one of the most painful muscle groups to work and one of the hardest to develop.
Lat Pull Down - I love this movement because it helps with getting that V in the back that we all aim for. Wide back and thin waist. You’re using secondary muscle such as biceps, forearms and rear delts as well which after a heavy set your 100% PUMPED. I maxed out on hammer strength single arm lat pull down at 300 lbs for 4 reps. Like Ronnie Coleman says LIGHT WEIGHT BABY…
Bench Press – This is one of my favorites because it’s an old school movement that not only can show strength but helps with growth. I love challenging myself; I finally hit the 400 lb club doing a 1 rep of 415 and did 225 for 32 reps.

Seated Calf Over 400lbs

Single Arm Lat Pull Down – 300lbs for 4 reps

What is your diet like?

Born a hard gainer I get away with things many people cannot, when I bulk I eat upwards to 6000 calories daily consisting of about everything excluding high sugars (besides pre and post workout). Stuff like pizza, pasta, peanut butter, weight gainer drinks, anything to help me become stronger and put weight on. I never get my body fat above 7-8% so when I diet it’s very easy to get in shoot shape. I walk now about 220 lbs and shoot around 205-208 at 3-5%. When I’m dieting I’m very strict with everything. I eat tons of sweet potato baby food, chicken, brown rice, veggies, fish, and oats. All very clean foods, I typically have to diet about 1 months and I’m ready to go.

Micah LaCerte Fitness Photoshoot – 200lbs 6″ at 4% bodyfat

They say that the pre and post-workout meals are the most vital meals for the day, what do yours consist of?

I actually think breakfast is more vital being you have been in fasting for 6-8 hours and it’s the first meal of the day but pre and post are right behind. My pre workout meal consists of 3 protein pancakes. It has oats and protein in it which allows me to have a very power long lasting working. Post workout I drink about 16oz of orange juice with 2 scoops of Waxy Maize and 2 scoops of vanilla whey Isolate. It’s important after a killer work out to get your glycogen levels back up and fast digestive protein back in the muscles.

Protein Pancake Recipe

When trying to cut down do you prefer to use HIIT or just normal cardio?

I do not do duration cardio; I stick with sprinting and Hiit style training. Most of my body fat is lost through dieting alone but for condition it’s important to hit the sprint training very hard. I love stair and hill training as well. Its important to stay a athlete even though you are adding muscle on.

What is your supplementation like?

I’m a huge fan of Magnum Products, They have a creatine based product called serum that’s amazing for pre workout and Quattro whey isolate that is the best tasting on the market in my opinion. I also take l arganine, l glutamine and a multi combo called edge from magnum in the am.

Favorite Bodybuilders?

Frank Zane – Head to toe, the best body I have ever seen, was a leaner build then some of the other bodybuilders but had amazing symmetry, I met him 2 years ago and he had to be one of the nicest guys I had met in the business. He gets my vote

Favorite Quote?

“When you have control of your choices you have control of your lifestyle. You will live healthier, becoming happier and spread that happiness to those around you” Micah LaCerte

Last Words

I am living proof that regardless of where you live or where you start in your life, if you work hard enough and continue pushing forward towards your dreams and goals you in time will reach them.. Cut all the negatives out of your life and do what it takes to be the best you can be. It does not matter who believes you can do it or who doesn’t, inside yourself you must know you can.