Athlete Name: Homer Alafa, Jr.
Pro Divisions: Bodybuilding
How did you get started with bodybuilding?
I started bodybuilding (weight training) while participating in multiple sports in junior high school (football, basketball, baseball and track). I have always LOVED weight training. I did my first bodybuilding competition in 1997 and won the middleweight division and overall. After that, I was definitely hooked!
Where does your motivation come from?
My motivation comes from God, my beautiful wife (Alicia Alafa), my beautiful children (Alyssa, Alayna & Ayden), my wonderful parents, my beautiful sisters, natural bodybuilding champions that have paved the road for us to enjoy this wonderful sport of competitive natural bodybuilding. I also like the fact that there are numerous family, friends and spectators that I inspire them, which also means a lot to me. God has truly blessed me with amazing people in my life!
What are some of your greatest achievements?
Some of my greatest achievements are being married to my beautiful wife (Alicia Alafa), being a proud father to beautiful children (Alyssa, Alayna and Ayden), hopefully making my parents and sisters proud of all that I have accomplished.
I have been blessed to be a part of the my Department of Homeland Security (DHS) Customs and Border Protection (CBP) U.S. Border Patrol Family for over 20 years of service – “Honor First!”.
What is your current training philosophy?
My current training philosophy is higher volume training working every body part at least once a week with high intensity. I will workout
What are 3 tips you would give to someone trying to reach their goal physique?
Remain true to yourself, be persistent with your training and nutrition and always have a plan of execution (preparing your training regime – sticking to it, always making sure your meals are prepared in advance and make sure to continue to persevere through the difficult moments/obstacles that occur.
What is your diet like? And does it differ on-season v. off-season?
I am currently following IIFYM nutritional plan with my coach. It is higher in protein (270 to 275 grams of protein daily), moderate carbohydrates (can range from 200 to 115 grams of carbohydrates), and lower fat (can range from 45 to 60 grams of fat). We will also incorporate a higher carbohydrate (Refeed) once a week (usually every 7th day). The refeed This is during my current contest season.
When trying to cut down what type of cardio do you do and why?
At the moment I am mainly incorporating Low Intensity Steady State (LISS) cardio at five times a week. My coach will incorporate some Moderate Intensity Steady State (MISS) cardio sessions if called to reduce a little more body fat or we are trying to make a particular weight division. This is currently incorporated five (5) days a week either post workout or separately from my weight training workout (at a later time after the workout).
What is your next goal?
My next goal is to continue to make improvements on my physique, compete at NFF and other Natural Bodybuilding Organization Affiliates to help promote the sport of natural bodybuilding.
What’s your Favorite Quote?
“Always stay true to yourself and make sure that you are happy with the person looking back at you when you look in the mirror.” “Always stay true to yourself!”
