Marcus Wallace – Male Fitness Model Statistics
- Name: Marcus Wallace
- Height: 6’3″
- Weight: 225 pounds
- Date of Birth: 07/05/1975
- Hair Color: Brown
- Location: Ft Hood, Texas
Marcus Wallace – Male Fitness Model Interview
How did you get started in the fitness field?
I got started in fitness through playing sports my whole life. I started out being a pro basketball player overseas but a back injury caused me to stop playing for a long period of time. During my rehab process, I was spending a lot of time in the gym working out trying to build my strength back up and I started seeing great results. Other trainers and bodybuilders would always come over to me for advice or ask me how many competitions I already done, so I tried some bodybuilding competitions and started personal training people and it just grew from there. It gave me the chance to still get the same excitement I had for basketball and I also love helping others reach their fitness goals. That is how all this fitness stuff started and the more I read about fitness, I just kept exploring more and more fitness opportunities.
What is the #1 thing you like best about being into fitness?
The best thing I love about fitness is that you can control how your body looks through hard work in the gym, proper diet and sufficient rest. I also love how I can set goals, write up a plan and strive to reach them. I can apply these elements when I’m training people.
What has been your biggest accomplishment in the fitness field?
I would say placing in the top 5 in the Central Texas Showcase. It was my first competition. Also getting on the front cover of Elite Fitness Training magazine and being named one of the military’s most fittest soldiers.
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?
The best way to get started in the fitness industry is of course to have a good physique but I also believe is being very visual. Self promotion is a major key I believe also. Sometimes it’s not what you know but who you know. I also feel you should contact both the photographers and agencies just to make sure you give yourself every chance to be successful. It can never hurt to go both routes.
Please describe a typical day for you. What is your daily routine like?
A typical day for me is to get up and do normal Army physical training for an hour and then work a normal duty day and then get right to training:
- Monday: Chest and biceps.
- Tuesday: Shoulder and triceps.
- Wednesday: Back and legs.
- Thursday: Cardio and abs.
- Friday: Off
- Saturday: Total body workout.
- Note: I do cardio 4 times a week after my weight workouts. I do this to burn more fat and I prefer HIIT training for cardio.
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?
I would have you do what I call circuit training which hits different body parts back to back with no rest in between the exercises. I would also have you jumping rope for 10-15 minutes. All of this can be done in about 30-40 minutes but you will be moving at a high pace for a short period of time.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
I would say about 2 pounds a week is a reasonable goal which you can reach. It’s a good number and you will see steady progress which means the weight has a better chance of staying off versus if you drop a lot of weight very quickly which will cause you to gain it back just as fast.
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?
I always suggest to clients to eat natural fruit before a workout or even peanut butter. After a workout, I suggest a protein shake with low sugar like 3 grams or less. For more serious bodybuilders, I have them take a nitric oxide (NO2) type product before a workout and eat protein after the workout. I feel no need to spend a lot of money at GNC if you are just trying to drop a few pounds.
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.
For cravings, I usually set aside a day or a meal so that I can treat myself to whatever I crave and then I get back on my diet. For example, I will eat a cheat meal on Friday morning and that’s it. It’s a weekly thing but I might change it up and go three weeks without a cheat meal and on the fourth week I might have a whole cheat day.
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?
Grilled Chicken, tuna, vegetables, water, whole wheat bread, skim milk, Greek yogurt, fruit, almonds and peanut butter.
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?
First, see a doctor to get checked out. Then find a good local gym and find a good personal trainer with creditability. Do research and go from there but if a gym is not an option, then start walking every night and work your way up to running. Just start with something small so you can reach your goals and boost your confidence.
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?
When eating out, your diet doesn’t have to suffer. For instance, most restaurants offer healthy choices and you just have to ask. When I go to dinner with friends, I start off with a salad but leave off the dressing and croutons and I ask for grilled chicken to be added to it. Or, if I choose a sandwich I will ask for whole wheat bread and make sure its has no mayonnaise or other fatty dressings on it. Even at the fast food places, you can get creative and choose whatever has the lowest calories. I know that when eating out, sometimes you can’t avoid the high calorie foods but you should always try to plan your meals ahead of time to avoid eating out a lot because after a while, it can be very bad on your body.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
I suggest squats and lunges because they can be done with or without weights.
What is the most challenging thing you deal with about consistently staying in top shape?
Being in the army can be challenging as far as being in tip-top shape because of the field time and the deployments. But I don’t let that stop me and I find ways to overcome it.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: 4 hard boiled eggs, oatmeal and a banana.
- Midmorning Snack: Handful of almonds and Greek yogurt.
- Lunch: 8 ounces of grilled chicken breast, broccoli and brown rice.
- Mid-Afternoon Snack: Peanut butter sandwich on whole wheat bread.
- Dinner: 10 ounces of ground turkey, green peas and a backed potato.
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: Bench press, military press, squats and deadlift.
- Cardio Exercises: Running, jump rope and elliptical.
- Additional Training: I love to train outdoors at a park.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Superset biceps and triceps exercises.
2. Stay away from fried foods, sugars and fast food.
3. Standing barbell curls are a great exercise to build up your biceps.
4. Bench dips are a great exercise to build up your triceps.
5. To get a great set of arms, I suggest working your biceps and triceps together.
What are your top 5 tips for losing unwanted body fat?
1. Eat 6 smaller meals to your boost metabolism.
2. Do cardio 4 times a week.
3. Do cardio after weight training to burn more fat.
4. Stay away from fast food.
5. Cut back on your sugar and salt intake.
What are your top 5 tips for gaining lean muscle mass?
1. Do supersets when lifting weights.
2. Maintain a healthy diet.
3. Get proper rest.
4. Do HIIT training (high intensity interval training).
5. Change up your workouts to keep shocking your muscles.
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Take days off to recharge.
2. Set goals for yourself to reach.
3. Track your fitness progress.
4. Get a trainer that can motivate you.
5. Look in the mirror because it can motivate you in a good way.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Chest and biceps.
- Tuesday: Shoulders and triceps.
- Wednesday: Back and legs.
- Thursday: Cardio and abs.
- Friday: Off
- Saturday: Total body workout.
- Sunday: Off
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. A clean diet.
2. Cardio.
3. Leg lifts.
4. Crunches.
5. Hanging leg lifts.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Squats.
2. Lunges.
3. Leg extensions.
4. Leg curls.
5. Leg press.
