Interview With Freaky Ripped Fitness Trainer And Model Micah LaCerte

Micah LaCerte
Quick Stats
  • Micah "Hitch" LaCerte
  • Kansas City, MO
  • 1979
  • 6’0”
  • I am a pro Fitness Model in the WBFF
  • 5th place finish in the worlds last year
  • 215-230lbs
  • 190-198
  • 13
A competitive fitness model with the WBFF and an experienced trainer and transformation specialist. Micah has appeared on 7 magazine covers.

What is your athletic background, how did you get involved with fitness and modeling, and what do you love most and least about it?

Micah LaCerte bicep curl workout.

I grew up a shinny kid, ectomorph the the fullest but was always very into sports. I played, soccer, basketball, baseball, track, tennis and golf growing up. When I turned 18 I started lifting weights and decided that I wanted to get in the best shape my body could be in. Now I was no longer competing against anyone else, it was only me against me. I love the dedication that is involved, obtaining the body I have as given me such huge opportunities and now fitness and changing others is my full time job. I really do not have a least favorite part of it, the dieting can be tough because my energy levels go down but I also know it’s only temporary!

I have competed at pro level with the WBFF ( for 2 years now in the Fitness Model category, 2 years ago finishing 8th and last year finishing 5th. I have been featured in over 60 national fitness magazine features, 7 of them being covers, since I started fitness modeling in 2003! I am a writer for Status Fitness Magazine ( and Hitch Fit. Our company just sponsored our first athlete, Jenna Webb, WBFF diva bikini athlete. I love the fitness industry and the people who are within the industry.

What are your thoughts of niche diet approaches like the Paleo diet, Adkins diet, keto runs, the Warrior Diet, intermittent fasting, etc.?

I am not a huge fan of any of the niche diet fads out there. Food is fuel and you use it for purposes of looking a certain way, feeling a certain way and for overall health. I eat very balanced throughout the year and when I get closer to a show or a competition I will start a very small carb cycle to eliminate that last little bit of fat. Carbs, fats and protein all have huge purpose in building, leaning down and recovering and I think if you use them correctly you never have to eliminate any of them. It's balanced eating and hard work.

What does your current supplementation plan look like?

I try to get most of my nutrients from my foods.

The 50,000 Pound Leg Press Routine

How important is nutrient timing for performance and/or building muscle?

Nutrition is so crucial. My body didn’t really start changing and growing until I learned how to eat right. It’s important to know your body, how much food to consume, when to consume it and why you are eating what you’re eating. When you get your mind geared into the fact that food is fuel, you will succeed.

Workout music – don’t care, or need an MP3 player?

I love having music going when I train. Depending on what style of training I do, I mix it up from hip hop to trance. If I need higher beats per minute and a higher paced music then I would go with techno or trance, when I hit the weights I stick with mainstream and hip hop.

Micah Lacerte Fitness Model

What are some of your favorite motivational quotes?

One I always say is... “The minute you start taking control of your choices you will find success.”

If you could be one athlete or person for a day, who would it be and why?

This is an easy one, Michael Jordan in his prime. He was every kid’s hero; you wanted to be like Mike. He did so much in changing how the sport was played and how athletes were looked at. Those million dollar sponsorships are because of him!

If someone wants to connect with you, where can you be found?

Micah LaCerte

What's the funniest thing you’re seen at the gym recently?

I was working out one day a while back and this young tough stuff kid in his early 20’s comes in and hops on the bench. I knew from the looks of him he thought he was going to toss some weight around. I continued my reps and sets but watched him out of the corner of my eye thinking I may have to help this kid.

He did his first set with nothing but the bar then jumped up to 95lbs for about 6 reps but struggled. He seemed to have something to prove that day because he didn’t ask anyone around him to help. He then goes and throws a 45 on each side, I'm thinking this is going to be disaster. He didn’t use collars either which makes this story even funnier.

He lifts it off and does one rep - please buddy do not go for that 2nd rep - he went for it and it gets stuck. I get up to go help the kid but in the process a 45 starts falling off one side and slips off the other side comes crashing down, it was so loud I think the whole gym stopped to look. I still laugh to this day thinking about that night!

Posted on: Sat, 10/27/2012 - 10:45

Hi Micah LaCerte i was inspired about your history i was starting my work out in 100lbs. can you give me a tip for a beginners :D

Posted on: Wed, 02/29/2012 - 12:43

hi iam 14 years old and i would like to know what exercise you recomend for me iam already tonned but i want to increase my mass aswell what can i do get bigger and more ripped ?
and great workouts btw

thanks regards johnveair

Posted on: Sun, 09/11/2011 - 22:06

Hi man, wow i was super impressed with the 100 reps of 500 lbs.
Your legs must been felt like Jello when you got up. ;0)

I had a situation in a gym by watching somebody just like you.
I was on the stepper and a kid was trying to bench press incline and i was watching him, all of the sudden he could not get the weight back up 2 25lbs on each side and it came back down on him and almost landed on his neck, i jumped off and helped him out. He never did Incline bench in his live before. That was crazy.

Best regards Robert

Micah LaCerte
Posted on: Mon, 09/12/2011 - 10:26

Yes you have to always know your strength and weight to use.. Its nto smart not having a spotter if you do not know these things

Posted on: Mon, 08/29/2011 - 12:59

hey micah i want to know what workouts specificly did you do to get a 38'' vertical? thanks

Posted on: Wed, 01/19/2011 - 00:56

hey micah I am also 6feet tall, and I also want to weight 200lbs in contest shape, however I would like to know some of your numbers like waist size, arm size,chest size, thigh size, calve size. I ask you this because I really want to have like a real direction of a person of my same height, my goal is to build a nice looking body.

thanks btw

Micah LaCerte
Posted on: Wed, 01/26/2011 - 17:23

My waist around my belly button is about 32-34 off season and under 32 in show shape. I will give you stats pumped of all the muscle groups, arms- 18 1/4-19", chest 48-49", thighs 26-27.5", Calves 18-19".

Good luck in achieving all your goals

Micah LaCerte