Lee Hamilton “made it” as a fitness model and fitness competitor two years ago when a photoshoot he organised led to a contract with a New York based model agency. In this interview, Lee tells us about his motivation and his ambitions. He also talks about his workout schedule and diet.
Would you introduce yourself, please?
My name is Lee Hamilton. I am 25 years old fitness model and fitness competitor based in the UK. I stand at 6’1” and currently weigh 82kg. I work alongside the GB track team. I find this job rewarding and highly inspiring. I will be a competitor in Miami Pro in November this year and stepping on stage in an attempt to do well and further my career.
When did you start your body transformation?
Same old story: extreme ectomorph as a child; I was bullied throughout my younger days but this was NOT my only drive to change. I chose to work out as it made me happy. I still enjoy every workout I do.
I organised a photo shoot a couple of years back and it all went on from there. I got signed with an agency in New York. It got me to work with the best fitness photographers in Miami, Los Angeles, Paris and obviously all over UK.
What keeps you motivated?
MUSIC! I need to make sure I have the hardest, dirtiest and most up to date dubstep music on my iPod. Aside from music I obviously have my idols: Matt Ogus, Jeff Seid and Rob Riches who are all very inspiring characters.
How many days per week you workout and your normal weekly workout schedule?
My week is split into 5, sometimes 6, training days. My average week looks like so:
Day 1: Upper body Workout – max strength/Hypertrophy
- Back & Chest: 3 exercises each (5-10 rep range)
- Delts: 2 Exercises (10-12 rep range)
- Biceps & triceps: 1 exercise each (10-12 rep range)
Day 2: Lower body Workout – Max Strength
- Quads: 2-3 exercises (5-10 rep range)
- Hams: 2-3 exercises (5-10 rep range)
Day 3: Delts/Arms – Hypertrophy/Muscular Endurance
- Delts: 3-4 exercises (10-25 rep range)
- Biceps and Triceps: 3 exercises each (10-25 rep range)
Day 4: Off / Cardio
- 45 mins cardio
Day 5: Upper body Hypertrophy/Muscular Endurance
- Back & Chest: 3 exercises each (10-15 rep range)
- Delts: 1-2 Exercises ( 15-25 rep range)
- Biceps & Triceps: 1 exercise each (15-25 rep range)
Day 6: Lower body Hypertrophy/Muscular Endurance
- Quads: 2-3 exercises (10-20 rep range)
- Hams: 2-3 Exercises (10-20 rep range)
Day 7: Off
- Rest day
What is your favourite muscle group and your favourite exercise for it?
It has to be shoulders. I don’t have a favourite exercise but my favourite method is to isolate my frontal, rear and lateral delt heads before doing my heavy presses. That way I have already exhausted the muscles.
What’s your diet like?
I am not going to give out all my grams per meal as this will be different for each individual. However, I eat the following:
- Strong black coffee
- Oats and eggs
- Protein shake with oats
- Chicken/white fish and sweet potato
- Protein shake with dextrose
- Rice and eggs with steak
- Rice cakes with peanut butter
- Eggs and avocado
Supplementation: whey protein, BCAAs, fish oil, Vit C, Vit D, l-glutamine, l-carnitine.
What is your advice to anyone who wants to gain weight and build muscles?
D.E.D.I.C.A.T.I.O.N – Give it time. Don’t expect to see results in no time at all. It takes a lot of hard work and you need to learn what your body responds to.
I would say: get a solid training program, an ever better diet and stay committed.
What are your ambitions?
My biggest ambition is stepping on Miami Pro’s stage later this year [November 2013]. I also like to enter more competitions within the UKBFF or WBFF.
Photography credit: Gilles Crofta – facebook.com/pages/Gilles-Crofta-models-photo-shoots/381317578622324; Simon Barnes – facebook.com/HOTSNAPZ; Luis Rafael- (facebook.com/LuisRafael4Photos; Bailey Image – baileyimage.co.uk [/quote_box_center]