Regie Simmons – Male Fitness Model Statistics
- Name: Regie Simmons
- Height: 6’0″
- Weight: 173 pounds
- Date of Birth: 6/24/1976
- Hair Color: None (bald)
- Eye Color: Brown
- Location: Fort Lauderdale, Florida
Regie Simmons – Male Fitness Model Interview
Can you tell us a little about yourself?
My name is Regie Simmons and I am an NPC Men’s Physique athlete and aspiring fitness writer and model. I have been training consistently for the last three years and competing for one. I have almost a decade of experience in the sales and marketing of pharmaceutical and biotechnology products. I obtained a BA in communications from Howard University and an MBA in Pharmaceutical Marketing from Saint Joseph’s University.
How did you get started in the fitness field?
I have been actively going to the gym for more than 6 years but my real commitment to fitness began approximately 3 years ago when I was living in Maryland. I don’t really count those first three years because I wasn’t very serious about weight training like I am now.
As my professional career started taking off a couple of years ago, I found myself under a great deal of pressure and stress. Going to the gym was my way to de-stress the day. Over time, the countless hours in the gym begin to pay off big time. My arms, chest and legs really started to develop. It was around this time that I met a young woman in the gym that competed in a bikini competition. She suggested that I look into competing. After some soul and Google searching, I stumbled onto the Men’s Physique division of the NPC.
What is the #1 thing you like best about being into fitness?
This is a tough question because there are so many amazing benefits to fitness. The most obvious are physical but there are also psychological and mental benefits as well.
If I had to pick one thing that I like best, I’d say the camaraderie. I love the positive energy of interacting with people who are dedicated to getting into shape and staying fit. I see this play out in local gyms across the country and back stage at fitness competitions.
What has been your biggest accomplishment in the fitness field?
I’d say my biggest accomplishment so far was my 3rd place finish in the Men’s Masters Physique at the 2012 Simmons-Peckham Classic. This was my first show and I have never been so excited and anxious at the same time.
In 2012 I have also had an opportunity to conduct photo shoots with a couple of great photographers and I was selected as Bodybuilding.com’s Amateur Bodybuilder of the Month.
What is the best way to get started in the fitness modeling industry? Should I just contact the photographers directly or should I use an agency?
I’m still trying to figure this one out myself. I’ve had a chance to chat with a couple of professional fitness models and they tell me that I’m headed down the right path but only time will tell if my approach makes sense.
I actually self financed two photo shoots for the experience and the pictures. The photo shoots provided me with dozens of quality photos that I’ve used on Facebook and ModelMayhem. I’m also using these photos to support the fitness related articles that I’ve been drafting for various websites.
Please describe a typical day for you. What is your daily routine like?
I start the day at 6 a.m. and I’m normally in bed by midnight. I have a full-time job so much of my time is spent sitting at a desk when I’m not traveling. I work with and for great people who understand my need to eat at specific times of the day. And, by specific times I mean 9, 12, 3 and 5! I have a tendency to get a little grumpy if I’m late for my feeding times so I try not to let that happen. I normally arrive at the gym around 6 or 6:30 a.m. and I finish up within 1 to 1.5 hours then I head home to eat and prep for the next day.
I don’t have that much time during the day to workout, so I really want to burn major calories in a short amount of time. What is the #1 “bang for the buck” cardio exercise I should do to burn serious calories?
First, I say hogwash to the notion that there isn’t time in the day. People have an uncanny ability to make time for important things. The question is, how important is physical fitness to you? If it’s important then you’ll find the time.
With that said, I understand that time is precious. To this point, a bang for the buck cardio routine would be interval training performed on a treadmill. With interval training you’ll alternate between sprinting and jogging. For example, you run at high speed for 2 minutes followed by a slow jog for 1 minute then you crank the treadmill up for the sprint. You can increase the challenge by increasing the treadmill’s incline. I prefer doing interval training on a stationary bike.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
I think the current recommendation is 1 pound per week, however, a lot will depend upon commitment levels, physical condition, dietary changes and training frequency. When people ask for advice I always direct them to a great video from Greg Plitt. In this video, Greg talks about determining the number of calories that you need to “run” your body. Once you determine this number you can then subtract 500 calories to lose weight. Until you perform this calculation you’re shooting in the dark. I also recommend that people track their calories. I use an application on my cell phone to track my caloric intake.
What type of food or supplements should I take before and after my workouts to help me see results in gaining lean muscle and losing fat?
Pre and post workout meals and supplements will depend on various factors like work schedule, energy level, exercise time, etc. I like to consume carbohydrates 1 hour before my workout. There is nothing better, in my opinion, than Quaker Oats with honey before a workout.
Approximately 20 minutes before my workout I take a pre-workout drink. Presently I’m using Con-cret but I’ve also tried Hemo Rage, White Flood and Super Pump just to name a few. I like the pre-workout drinks because they give me a little energy boost after a long day. I always consume a protein shake following a workout and a solid food meal within 90 minutes.
How do you deal with cravings for junk foods, sweets and salty food? I can stay on a diet for maybe a few weeks but I eventually get really bad cravings and binge on snacks and fast foods.
I don’t really have junk food cravings that often. And, when it happens, I give in. I don’t see anything wrong with having a piece of candy as a reward. Cheat meals are actually encouraged. Notice that I didn’t say a PACK of candy or a cheat DAY. Moderation is key.
You can also have healthy treats to control the cravings. For example, I will mix 1-2 scoops of protein powder with water in a bowl then freeze the mixture. It’s almost like eating ice cream!
Another secret is to always have food prepared. You’re less likely to make poor food choices if your meals have been prepared in advance and you’re eating every 2-3 hours.
I’m trying to create a healthy shopping list to stick with. What are some of the main foods I should include to maintain a lean and muscular physique?
Great question. The best advice that I can give is to stay away from processed foods. You can’t go wrong with lean red meat, chicken, fish, turkey, eggs and vegetables.
People shouldn’t be afraid of carbohydrates either. Carbohydrates are not evil. In fact, they’re necessary. I get 90% of my carbs from Ezekiel bread, oatmeal, vegetables and sweet potatoes. Did I mention how much I like oatmeal?
In addition to the aforementioned foods, you should add Mrs. Dash to your list. Mrs. Dash makes some amazing salt-free products that improve the taste of foods.
I’m about 35 pounds overweight. I have never started an exercise program and really don’t know where to start. What tips can you give me to get started on the right track?
If someone is 35 pounds overweight I would encourage them to first consult a doctor to ensure that they are healthy enough to begin exercising. Second, I would encourage them to evaluate their diet. People that are trying to get into shape often overlook the liquid calories that they consume. Fruit juice, soda pop and energy drinks all have tons of calories and sugar that should be eliminated.
People can transform their bodies simply by cutting calories and eating healthy food. Exercise only accelerates that process. When it comes to training, my recommendation would be to go slow and train smart.
I tend to eat out most of the time and really don’t know what healthy foods to order from the menu. What tips do you recommend for eating out at restaurants to make sure my diet will not suffer?
- Tip #1: Order off the menu. Keep the menu closed. Don’t look at the colorful pictures of the “perfect” unhealthy food. Those pictures are powerful and they’ll draw you in. I typically order grilled chicken without the salt, butter and steamed broccoli. You can’t go wrong with this meal. Fish is also a sensible alternative.
- Tip #2: Stop eating out and get a Foreman Grill.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
You can’t go wrong with walking lunges and squats.
What is the most challenging thing you deal with about consistently staying in top shape?
I consider myself a work in progress. I am not satisfied and I’m always looking to improve my physique.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
At present, I am consuming 3,140 calories per day. Here is a breakdown of my meals:
- Meal one: 10 egg whites, 2 whole eggs, 2 slices of Ezekiel bread, 2 tbsp almond butter, coffee.
- Meal two: 3/4 cup of oatmeal and 2 scoops of protein power (1 cup on high carb days).
- Meal three: 9 oz of chicken and broccoli or asparagus.
- Meal four: 9 oz of chicken and broccoli or asparagus (plus 1 sweet potato on high and medium carb days).
- Meal five: 1/2 cup of oatmeal with honey.
- Meal six: 3 scoops of protein.
- Meal seven: 9 oz of turkey, chicken or fish and broccoli or asparagus.
- Meal eight: Depending the calories needed to reach my daily target, I’ll have a protein shake, eggs or even a tablespoon of almond butter.
What type of exercises do you include in your routine to stay in shape?
I like variety in my workouts so I’m always changing up the order of my exercises and the tempo. I prefer dumbbells but I also utilize cables, machines and barbells. Here’s a quick rundown of some of my favorite exercises by body part:
- Chest: Incline dumbbell press, incline fly, flat dumbbell press, peck deck.
- Back: Pullups, lat pulldown, bent bar row, pullovers.
- Biceps: Alternative dumbbell curls, preacher curls, EZ curls.
- Triceps: Close bench press, dips, overhead extensions, skull crushers.
- Quads: Leg extensions, squats, hack squat, leg press.
- Calves: Standing calf raises, seated calf raises, leg press calf raises.
- Hamstrings: Standing leg curl, deadlift, squat press, seated leg curl.
- Shoulders & Traps: Seated dumbbell press, front raises, lateral raises, rear delt, shrugs (bar and dumbbell).
- Abs: Cable crunches, leg raises, scissor leg raises, planks.
Cardio Exercises: I hate cardio but I recognized that it’s a necessary evil. I actually don’t do cardio except in the weeks leading up to a competition when I’m cutting back calories. And, my preferred cardio is the stationary bike.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. There are a few “standard” exercises that I love for biceps and they include: standing dumbbell curls, preacher curls, EZ curls, incline curls.
2. Developing great arms isn’t just about biceps as you’ll need to train your triceps and shoulders as well.
3. A few great triceps exercises include: close bench press, dips, overhead extensions and skull crushers.
4. A few outstanding shoulders exercises include: dumbbell press, front dumbbell raises, lateral raises and rear deltoids.
5. It’s important to obtain a full range of motion with each exercise.
What are your top 5 tips for losing unwanted body fat?
1. Determine your baseline caloric needs then cut 500 calories. You need to create a caloric deficit to reduce body fat.
2. Eat every 2-3 hours to keep your body fed and your metabolism burning.
3. Be sure to drink one gallon or more of water per day.
4. Interval training.
5. Carb cycling.
What are your top 5 tips for gaining lean muscle mass?
1. Determine your baseline caloric needs then add 500 calories to create a caloric surplus.
2. Consume 1 to 1.5 grams of protein per pound of weight.
3. Be sure to drink one gallon or more of water per day.
4. Reduce your cardio.
5. If you’ve been doing the same workout then change it. It’s important to challenge your body by mixing up your workouts, the order of your exercises, the tempo, the number of reps and sets.
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. People should think of this as a lifestyle and not a diet or a fad.
2. Set realistic and attainable goals.
3. Surround yourself with positive people and information (magazines, websites). There are some great social media websites that can serve as a virtual support system.
4. Take progress pictures.
5. Celebrate your progress.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
Here is my current training split:
- Monday – Chest / back
- Tuesday – Biceps / triceps
- Wednesday – Legs
- Thursday – Shoulders / Traps
- Friday – Off
- Saturday – Chest (light)
- Sunday – Legs (light)
- Note: I train chest and legs twice a week as these are two areas of improvement for me. I also don’t do much cardio except in the weeks leading up to a competition when I’m cutting back calories.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for losing fat around the stomach and developing a toned and defined midsection?
1. It’s impossible to target fat loss around the midsection or any other body part for that matter. Fat loss is systemic. Your goal should be to reduce your overall body fat percentage.
2. Work with a trainer to determine your body fat percentage.
3. Developing a toned and defined midsection isn’t just about crunches. Abs are made in the kitchen so watch your diet.
4. When training abs be sure to train them in sections: top, bottom and sides.
5. Planks are an excellent abs exercises because they hit the sides and front of the stomach. You can combine the planks with cable crunches and legs raises.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
3. Walking lunges.
4. Jefferson squats.
5. Reverse lunges.