Your browser (Internet Explorer 7 or lower) is out of date. It has known security flaws and may not display all features of this and other websites. Learn how to update your browser.


Navigate / search

WO Interview ► Lawrence Ballenger

Athlete Profile:

Name: Lawrence Ballenger

Location: Chicago, IL

Sport: Bodybuilding, Football, and Golf

Years Training: 10 years

Professional Affiliation: National Physique Committee (NPC)


When and how did you start training?

I started training because I was REALLY skinny in the beginning of high school. When I was 15-yrs old I went to my cousins’ house for Thanksgiving and he had a flat bench set in his basement. After dinner all the kids went down-stairs and started bench-pressing 60lbs for reps. When it was my turn I got under the bar and un-racked it. When I did, it fell straight to my chest and I was pinned. Everyone started laughing and they had to get it off of me. To make matters worse they called a girl from upstairs to bench press and she did it 20 times. From that day on I said I was going to go to the gym and train hard everyday and never be weak again.

Free weights or machines? What’s your preference?

Free weights are my technique of choice because you have to use stabilizers throughout the whole lift, which gives your body a more complete look; I also believe free weights provide more functional strength thoughout your day-to-day life. When my muscles become fatigued and my form begins to slack, I use machines to complete my work out because they can isolate the muscle and keeps me in correct form throughout the movement.


What personal workout routine has yielded the best results for you?

I workout each body part individually using a 6-day-a-week split.  I do cardio in the morning 2-3 times a week.

What does your cardiovascular routine consist of?

I usually do sprints on a track consisting of 100-yard sprints then a 50-yard walk. I do 8-12 sets or I will just walk on a stair climber at 80 steps a min for 45 min, 2-3 times a week.


We all experience days when we’d rather stay home and skip out on a WorkOwt. What keeps you motivated and focused?

You have to remember everyone gets busy, tired, and unmotivated;  the thing to remember is you never want to regret what you failed to accomplish throughout your day. You don’t want to be average.


What does your diet consist of?

Meal 1

  • 1 cup Muscle Egg whites
  • 2 scoop Dymatize ISO 100
  • 1 cup oats
  • 1 scoop G Fuel by Gamma Labs
  • 1 serving of enzymes
  • 1 shark cartilage


Meal 2

  • 5 egg whites
  • 3 whole eggs
  • ½ cup veggies
  • 2 P28 Protein Bagel
  • 4tbsp of nuts and more peanut butter
  • 1 Super Mass Shake by Dymatize


Pre workout shake

  • 2 scoop Dymatize ISO 100
  • ½ cup of oats
  • 2 scoops of Gamma Labs PTF


 Post Workout

  • 2 scoop Dymatize ISO 100
  • 60G dextrose
  • 2 fish oil tablets
  • 1 serving of enzymes

Meal 3

  • 12oz Chicken
  • 1 cup brown rice
  • 1 Super Mass Shake Dymatize
  • 1 serving of enzymes


Meal 4

  • 12oz Steak
  • 2 Tbsp. nuts and more peanut butter
  • ½ cup cottage cheese
  • 1 serving of enzymes


Meal 5

  • 12oz Salmon
  • 1 Tbsp. Fish oil
  • 2 cups of veggies


Meal 6

  • 2 Scoops of Dymatize Fusion 7
  • 2 Omega 3, 6, 9 Pills
  • 2 Gamma-O Pills


Any favorite cheat foods?

My favorite cheat foods (by far) are Pizza, Fruit Snacks, Chocolate, and Pancakes, lol.

How do you fend off your cravings for junk food, salt, or other unhealthy foods?

I find healthy alternatives to my junk food cravings. Example, if I really want pancakes I will make some protein pancakes and add pecans to them with sugar free syrup.


What supplements do you use? (If any)

I use a ton of supplements because I am super busy with work, training and school.


I use:

  • Gamma Labs G Fuel
  • Gamma Labs PTF
  • Muscle EGG
  • Dymatize ISO 100
  • P28 Bread and begals
  • Dymatize Super Mass
  • Vitamin Shoppe Milk Thisle
  • Dymatize BCAAs
  • Gamma Labs Gamma-O Testoerone Booster
  • GNC Shark Cartilage
  • Dymatize Primal

What do you listen to when you WorkOwt?

I listen to rap, hard rock, or alternative; Lil’ Wayne to Disturbed to Rob Baily.


What are you most proud of?

I’m most proud of inspiring others to achieve their fitness goals and push themselves to their limit.

What tips would you give someone wishing to obtain a beyond ordinary physique like yours?

Stay focused and never quit. No matter what anyone says, never stop learning and asking questions.


WorkOwt! Magazine is focused on helping our readers excel ‘Beyond Ordinary’. What ‘s the #1 piece of advice you’d give to someone wishing to push beyond their ordinary thresholds?

Stick to your diet and workout regimen because constancy is the key.


What’s are your favorite motivational quotes?

“Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don’t quit” – Conrad Hilton

“If you train hard, you’ll not only be hard, you’ll be hard to beat.” – Herschel Walker


Connect with Lawrence: