The Journey After The Lean Body Challenge With Wes Williamson

Who is Wes Williamson?

Wes Williamson is a 50-year-old man who decided it was time he took control of his overall health. Back in 2009 Wes joined the Lean Body Challenge.

After 3 months of habit changing workouts and nutrition plans Wes not only changed his body, he WON the Lean Body Challenge contest. Having the opportunity to come visit Lee Labrada, and consult with Keith Klein (One of the top Nutritionist in Texas) Wes had the tools to continue his journey.


AGC-2815Several years later we wanted to see how Wes was doing. Not only has he kept up with the healthy habits, he’s taken those habits to the next level. Below are the questions and answer we asked Wes before his first ever national qualifying bodybuilding contest. The pictures speak to the hard work Wes has continued to put forth over the past 5 years.

The Importance Of Continued Learning – Having A Coach/Mentor.

After leaving the Lean Body Challenge how easy was it for you to continue your healthy habits?

After winning the lean body challenge, I had lost a lot of weight but really didn’t have full knowledge of the best way to go about leading a healthy lifestyle. I had read Lee’s book Lean Body Promise, but aside from the 12 week contest hadn’t put those techniques into real practice much. One of the prizes for winning the lean body challenge was a visit to Keith Klein, the fantastic nutritionist here in the Houston area. I would say it was actually over the first year or two after winning the contest, I visited Keith on a regular basis and worked out using the techniques I learned from Lee. During that time I got to know enough about nutrition and exercise to start showing real progress.

Nutrition Is More Important Than We Realize…

If you were to meet yourself in the spring of 2009 what would you have said the most important habit would be for your transformation?

If I were to go back and meet myself in the spring of 2009 now, the first thing I would tell myself is to learn all I could about nutrition… It is in my opinion more important than the exercise. Back then I was working out more than I am now but eating poorly and showing no progress at all.

Balancing Healthy Habits With Sustainable Habits.

What were some of the challenges you faced over the past several years?

Some of the biggest challenges I faced these past five years has been staying consistent. There were times where I didn’t work out or eat properly and it really showed in my physique. Also, balancing a career and a family at home while trying to maintain a healthy lifestyle was sometimes very difficult.

Everyone needs a little wiggle room or they go crazy!

Were you still able to enjoy what some would consider cheat foods while you stayed lean over the years? What was or is your favorite unhealthy meal?

I am still able to enjoy my favorite foods on my cheat days… I try to limit a cheat meal to once a week at the most. My favorite meal then and now is still a good steak, although right now as I’m training for an upcoming contest I am craving a double cheeseburger with fries and a chocolate shake!

Healthy Nutrition Starts With Sustainable Habits. Finding The Foods That Work For You Is Vital!

What does a regular day of food look like for you? Do you eat out or make your own meals the majority of the time?

I do make all my own food now; a regular day to me begins with a breakfast of egg whites and oatmeal followed by four meals I make to take with me for the day so that I can eat every three hours. Primarily a lean chicken turkey or fish with a starch like potatoes; sweet potatoes or rice and then I pile on the steamed vegetables! My sixth and final meal for the day is usually a Lean Body protein shake.

It’s Not Always An Easy Path. Everyone’s Journey Is Unique.

How difficult was it to find the time necessary to stay in great shape while having a family?

I do have a family… My wife passed away in a car accident 11 years ago, and I have raised two boys pretty much on my own. My boys are now 16 and 18, and doing fantastic 🙂

I am single and dating, although the last couple of months as I have been completely focused on getting lean for this upcoming contest, my dating has been very limited… It’s difficult to date when you don’t eat out in restaurants 🙂

Learning From Those Who Have Done It!

If you could have avoided 3 mistakes along your journey what would those be and why?

Three mistakes I wish I could have avoided…

1) The first one would be not overtraining. Before I learned what I was doing I constantly had injuries… A bad shoulder, tendinitis in my elbows etc.

2) The second mistake I think that was very difficult to overcome was learning to accept how much food is required to eat to get bigger. I had a very hard time thinking I would get fat consuming so much food. That is not the case if you eat clean. Had I learned this earlier I would have 10 to 15 pounds more muscle on my body today.

3) The third would be to understand that this is a marathon not a sprint. It takes time and consistency to show progress. I always wanted to have results in just a few weeks.
Wes’ take away message: The message I want people to hear from me is that it’s never too late! I’m 50 years old and in the best shape of my life… In fact better shape than I
ever imagined I would be in!

When I was 45 years old I was 40 pounds overweight and had 25 pounds less muscle than I do today… my 40s weren’t that great, I was a widowed single father of two, out of shape and overweight… I picked up Lee’s book and decided to do something about it… And now my 50’s are going to be amazing!

Last year my 50th birthday was coming up and not sitting well with me, I decided to set a goal of competing in a national qualifying bodybuilding contest. This month I will meet that goal and compete in Austin on June 21. I know that I have done my absolute best and win or lose, I am happier than I have ever been!

Closing Comments

AGC-2813On behalf of Labrada Nutrition we want to thank Wes for taking the time to sit down with us. His continued efforts and support for the Labrada Nutrition family has always been appreciated. From Wes’ story we can take away several great messages.

1) The importance of continued learning! Wes didn’t just stop after the 12 week Lean Body Challenge, he continued to research, read, and most importantly ask questions. We can all learn and follow Wes in his drive to educate himself. This week Labrada Nutrition would like to challenge you!!! 20-30 minutes a day on a topic that you would like to learn more about. Are you up for it? We truly have nothing to lose and everything to gain if we spend a little time learning.

2) The balancing act. Healthy habits are sustainable habits. Our health is a lifestyle choice; there is no start or finish. Of course we can set micro goals, Wes competing at a national qualifying bodybuilding contest is a prime example of a micro goal. Wes worked extremely hard for an end goal, however his passion for a healthy lifestyle will not change. We will all have our ups and downs; the key to our success is building sustainable habits. (Much easier said then done, but who ever said things should be easy?)

3) The food choices we make MATTER! When trying to change our bodies to become leaner, stronger, bigger, faster, or whatever your personal goals may be, the foods we eat have a HUGE influence on the results we can achieve. When walking through the grocery store ask yourself… Could someone grow this? Could you catch it? These two questions will steer you clear of all processed foods, or any food that comes in a box. Wiggle room is needed, if you like ice cream, or chips, whatever your fancy…. have some, but realize it’s a treat and we should consume in moderation. Buy small serving sizes, a small 250 gram single serving of ice cream will help prevent you from eating the half gallon of ice cream because you have an entir e gallon in the freezer haha.

4) Everyone’s journey is unique! It’s not always an easy path. We have to stop comparing ourselves to others. Life will always throw us curve balls. If we accept the fact that fitness is a lifestyle choice and not a race we can overcome anything!

5) Coaches need Coaching! Learning from those who have done it!

Find a friend, mentor, or even a coach that has gone through a body transformation, or have coached several people through one. Having someone to hold you accountable will provide the support during tough times, and we promise there will be some. A friend, mentor, or coach should be someone you can look up to, ask for help, and provide positive reinforcement. Before you know it, you will be that coach inspiring someone else.

6) Best time to start a new healthy habit? RIGHT NOW!

Yours for a Lean Body,

Your Lean Body Coach™
Houston, Texas

About the Author
One of the world’s most well-known and celebrated bodybuilding legends, Lee Labrada holds 22 professional bodybuilding titles, including the IFBB Mr. Universe. He is one of few pro bodybuilders in history to consistently place in the top four at the Mr. Olympia competition (the “Super Bowl” of bodybuilding) for seven consecutive years—a feat he shares with Arnold Schwarzenegger.

He has appeared on the covers of more than 100 bodybuilding and fitness magazines and has been featured on CNBC, FOX, NBC, ABC, CBS, CNN and ESPN as a fitness and nutrition expert.

Lee was also inducted into the Bodybuilding Hall of Fame, is an Internationally known best selling fitness authos and holds a Bachelors of Science Degree in Civil Engineering. For more about Lee please visit his page here: Lee Labrada’s page.