Posted 05 May 2012 by Interview:

Lais DeLeon

What sparked your interest in training?

I started training at 19. I saw my body changing and gaining weight in certain places and thought it was time to start some sort of routine to keep it tight. Like the typical beginner I stuck to cardio, yoga, and Pilates because I was “afraid of getting bulky” haha
I saw a woman at my gym with full 6 pack abs, and this was the first time I’d seen them on a woman in real life and found them attractive. Naturally, I watched her, and saw her lifting weights. Heavy ones.
That was a big day for me; it changed everything I thought about training, and fitness. I started lifting weights shortly after that.

How do you stay motivated?

Seeing progress is my biggest motivator. The obvious motivators work too; seeing fit women I admire, watching training video clips of my favorite athletes, and I frequent for my daily dose of motivation.
I also find that having a goal or a date to work towards is a great way to stay motivated. I know if I have a shoot or a trip coming up, I have to work extra hard to look my best for it.

What types of cardio have worked best for you?

Steady pace cardio 40 minutes or more at a time, up to twice a day has always been my go-to when I’m training for a competition or shoot. I don’t enjoy it, but it works.
But when I’m just trying to maintain I try to avoid such long cardio sessions so I’ll do HIIT instead

My favorite cardio machine is the Stairmaster; I work up the best sweat there!

Do you have a favorite healthy recipe?

I don’t enjoy most vegetables so I make a green juice every day to make sure I get more servings in each day.
Green Juice: Kale, spinach, celery, cucumber, wheatgrass, very little ginger, half lemon, and I alternate a different fruit like: a green apple, pear, grapes, honeydew melon etc…

What does your diet consist of?

I try to keep things simple to make things easier on myself. I don’t like spending too much time on food prep. The easier a meal is the more likely I am to opt for that rather than an unhealthy choice.

A typical day:

  • 1.5 cup coffee
  • (Cardio)


  • 2 whole eggs, 2 egg whites, Ezekiel slice toast, green juice


  • ¼ cup oats, 1 scoop protein powder, 1tbs almond or peanut butter,
    1tsp cinnamon, 1 small banana


  • 4oz Salmon + salad


  • 1 cup plain nonfat Greek yogurt + blueberries + sliced almonds
  • (Evening workout)
  • Post workout protein shake


  • 5oz protein source (chicken, steak, fish), 1 cup green veggie (usually asparagus or spinach), ¼ cup carb (potatoes or brown rice)

How do you deal with cravings for junk foods,
sweets and salty food?

I usually give in. It’s not every day that I crave these foods so when I do, I allow myself the treat. Moderation is the key when it comes to living a healthy lifestyle. Feeling deprived, won’t make me happy. If I’m not happy, I won’t feel motivated to continue.

What are your top 3 favourite exercises?

Pull-ups, push-ups, and lunges

Do you listen to music whilst you train?

I NEED music to train! I like it all but I tend to listen to mostly hip-hop,
or house music while training.

What is your training routine like?

I aim for 45 minutes of cardio 4x per week. x2 if I’m leaning out for a shoot or show.
With evening weight training I aim for 4 sets of each exercise and usually go to failure.

Day 1
Am fasted Cardio + abs
Evening training: chest and shoulders

Day 2
Am fasted Cardio
Evening training: biceps and triceps

Day 3
Am fasted Cardio
Evening training: abs and Legs

Day 4
Am fasted Cardio
Evening training: shoulders

Day 5
Plyometric HIIT

Day 6

Day 7
Evening training: back & biceps

Do you set short and long term goals?

As far as my physique goes I don’t set specific weight goals at all. As long as I like the way everything looks in the mirror or in photos, I’m happy.
Long term goals may include: increasing the weight with which I’m lifting, working on building a particular muscle group more, higher rep goals etc…

What are you most proud of?

In the gym I’m proud of the weight I’m lifting, and being able to do pull-ups.
Out of the gym I’m proud of my ambition and discipline.

Have you had any obstacles or setbacks
towards achieving your goal physique?

I find it very difficult for me to build and keep muscle on but I wouldn’t call that a setback, it’s more of an on-going obstacle. I think genetics plays a role in that, but I would love to be able to put on more muscle.
Also, I travel a lot and find it a struggle to stay consistent when I’m not home.

How do you measure your progress?

I measure progress in the mirror and performance.

Who are your favorite, athletes or fitness models?

Some of my favorite athletes are Floyd Mayweather,
George St. Pierre, and Jon Jones.

What supplements would you
use/recommend if any?

I’m not a fan of taking too many unnecessary supplements.
I like to stick to multi vitamins, Vitamin C, green tea extract, and protein shakes when I’m having trouble getting enough in with my regular meals.

My protein of choice is Nutrex's' Muscle Infusion Black' because of it's unique blend of seven multi-functional protein fractions, each with a different absorption rate and distinct sequence of highly anabolic amino acids. 

When I need a little extra boost of energy to get through a tough workout I use 'HEMO-RAGE ultra concentrate' pre-workout.

Above all I recommend proper nutrition and a balanced diet.

What 3 tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

  1. EAT!! Eat clean and eat often.
  2. Don’t skip your cardio.
  3. Get your beauty sleep!

Lais DeLeon

Height: 5'3",
Weight: 110 lbs,
Born: Sao Paolo, Brazil,

Twitter: @Lais_DeLeon

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