With a towering and ripped physique, a massive following including Arnie himself and a forces career that saw him operating in the hostile Middle East—Cedric McMillan is a real-life action hero.
Yet, behind this apparent success, there lies a man often criticized by his bodybuilding contemporaries and bodybuilding fans alike.
So, is he a hero or a villain?
This article exposes the astonishing truth behind Cedric McMillan.
Cedric McMillan Wiki
Date of birth: 17th August 1977.
Height: 6 feet one inch (185 cm).
Weight: 280 pounds (127 kg).
Profession: Bodybuilder, social media personality and army Staff
Nickname: The One, Black Arnold.
About Cedric McMillan
Born in 1977 in Lancaster, South Carolina—Cedric McMillan didn’t have the easiest of starts in life.
An absent father and a single-mother depending on welfare handouts for Cedric’s food and diapers—meant nothing was going to come easy to this future superstar.
You probably think that this instilled a desire to succeed or the formation of a tenacious attitude. But this isn’t a movie—Cedric has never been that bothered about competition.
I didn’t develop competitive spirit. When I was in junior high, a football coach asked if I wanted to play football. I was intimidated. I didn’t wanna be the guy who didn’t catch the ball…I was more into just doing stuff by myself.
Yet, he became fascinated by muscle. Seeing pro-bodybuilders on the TV and engrossed by Arnie in Conan the Barbarian (1982)—led him to want to be big from an early age.
When he was 13, his mom bought him a set of weights—although he wasn’t allowed to use them unsupervised. However, Cedric ignored his mother’s wishes and would train every time she left the house.
After relatively uneventful school years—where he remained dedicated to his weightlifting—he enlisted in the army. Although he was deployed to Iraq in 2003—this wasn’t going to interfere with his training.
As these Cedric McMillan army photos show—he even built a gym in the sweltering heat of the desert camp.
When he returned to the USA—Cedric McMillan worked hard to prepare for competition—eventually winning the NPC Nationals in 2009. Often, this is seen as a springboard for success—being the same title won by the legendary Lee Haney.
But, the big-time has been hard.
Bodybuilding contemporaries criticize him for frequently being out of shape. Fans say he lacks the killer instinct to win.
Others, including Schwarzenegger, have said that he’s one of the most aesthetic bodybuilders of all time—it’s the sport that’s going in the wrong direction.
However—just this year, his second place in the Arnold Classic illustrated he can make it at the top.
The question is, at 42 years of age—is his time running out?
Cedric McMillan Net Worth
Current estimates indicate that the Cedric Mcmillan net worth is between $1-2 million.
Cedric McMillan Bodybuilding Career
2008 1st National Physique Committee Juniors
2009 1st National Physique Committee
2010 4th Europa Dallas Pro
2011 11th New York Pro
2011 1st Europa Orlando Pro
2012 1st New York Pro
2013 6th Arnold Classic
2013 1st FIBO Power Germany
2013 12th New York Pro
2013 12th Olympia
2014 3rd Arnold Classic
2015 4th Arnold Classic
2015 2nd Arnold Classic South America
2015 1st Golden State Pro
2015 2nd Europa Atlantic City Pro
2015 3rd Nordic Pro
2016 2nd Arnold Classic
2016 2nd Arnold Classic Australia
2016 7th Olympia
2017 1st Arnold Classic 1
2017 10th Olympia
2018 3rd Arnold Classic
2018 3rd Toronto Pro
2018 9th Olympia
2019 4th Arnold Classic
2019 2nd Arnold Classic Australia
Here’s an awesome Cedric McMillan Arnold Classic 2019 video. Witness how he throws in some of Arnie’s classic moves—and then the Terminator himself demands a selfie with Cedric!
Cedric McMillan Workout Program
To build and maintain his phenomenal X-physique—the Cedric McMillan workout routine involves working every muscle group on separate days per week.
However, he also explains that in building up to competition, he will increase the intensity by working the biceps and triceps every other day—in addition to that days’ muscle group.
Often, he will complete the first exercise set of the day really slowly—believing it to be the ideal warm-up for the muscles concerned.
Here’s a typical week:
- Pec deck flye 4 sets 12 reps.
- Cable crossovers 2 sets 12-15 reps.
- Low incline dumbbell flye 3 sets 12 reps.
- Incline barbell press 1 set 20 reps.
- Barbell row 3 sets 12 reps.
- Lat pulldown 3 sets 12 reps.
- One arm cable pullover 3 sets 12 reps.
- Hyperextension 3 sets 20-25 reps.
Watch the Cedric McMillan back workout—completed by the man himself:
Light cardio—20 minutes.
- Smith machine press 3 sets 12 reps.
- Cable lateral raise 3 sets 12 reps.
- Bent over lateral raise 3 sets 12 reps.
- Forward dumbbell press 4 sets 12 reps.
This video shows Cedric McMillan working his shoulders in his hometown gym:
- Quad leg extensions 3 sets 12 reps.
- Seated leg curls 3 sets 12 reps.
- Lying leg curls 2 or 3 sets 12 reps.
- Machine calf raise 5 sets 10-12 reps.
Take a look at the Cedric McMillan calves in action:
- O’head cable extension 3 sets 12 reps.
- Standing barbell curl 2 sets 20 reps.
- Concentration curl 2 sets 20 reps.
- Decline lying triceps 3 sets 12 reps.
Light cardio—20 minutes.
Cedric McMillan Diet
To maintain his awesome physique, Cedric McMillan typically eats five to six times per day.
Recently, he’s been working with the legendary bodybuilding guru Chris Aceto to ensure that his nutritional requirements are met and is in perfect condition for competition.
Here’s a typical daily meal plan:
- One large banana.
- Six egg whites.
- One whole egg.
- Chicken breasts.
- One cup of rice.
- Sweet potatoes.
- Curly kale.
- White fish.
- One cup of rice.
- 50 grams of whey protein isolate.
- Lettuce and rocket salad.
Is Cedric McMillan on Steroids?
Cedric McMillan always denies the use of synthetics—but not with a great deal of conviction.
In a recent Q and A session, when asked about how he responds when questioned about steroid use, he said:
I laugh and say ‘no’… I say I eat 400 grams of protein a day, eight meals, and train six days a week… that usually changes the subject.
But then, ask most of the pros in the IFBB, and you’ll get the same answer.
Let’s face it—steroid use in the professional ranks is one of the worst kept secrets in bodybuilding—despite what the regulatory committees say. If you want to compete at the top—you’re gonna have to juice.
However, when you look at the Cedric McMillan height to mass ratio—he’s not a behemoth. And, this is probably one of the reasons he’s never been consistently winning in the modern bodybuilding “monster trend.”
The symmetrical physique—like Schwarzenegger—seems to indicate that if he is using—he’s not abusing. There’s no evidence of the tell-tale ‘roid gut associated with HGH use.2
Cedric McMillan Before and After
Take a look at these images:
From his toned army years in the late 1990s to the competition-winning physique of today—his appearance seems to be in line with steady progress.
However, watch the below video—detailing his change from a child into a competitive bodybuilder. Pay particular attention to the difference between the ages of 26 and 30 years.
During this time, not only did he massively bulk—but his whole body composition appeared to change.
Diet and training—or synthetics? I’ll let you be the judge.
Cedric McMillan Supplements
Protein and BCAAs—these are the two main products that Cedric McMillan often refers to in interviews.
With a hefty daily protein and amino acid requirement—that would equate to a heck of a lot of meat—hence the need for supplementation.
Business-wise, Cedric McMillan is sponsored by and works as a brand ambassador for the Hungary-based Scitec Nutrition.
Cedric McMillan Quotes: Motivation and Inspiration
In addition to his numerous photos, the Cedric McMillan Instagram account is packed full of his inspiring musings. Here are a few examples:
“Life ain’t about trying to prove shit to nobody. It’s about living. So do things your way.”
“Making gains over a long period takes some serious creativity. You shouldn’t be afraid to try new things in the gym.”
“We are all worthy. None of us are greater or less than the other.”
“Bodybuilding is in my heart, and I do it because I love it. It is a goal for me to be successful at representing what bodybuilding was all about—back when I fell in love with it.”
Cedric McMillan Summary
Cedric McMillan isn’t your typical bodybuilder.
He rejects the overt masculinity of the sport—seeing it more as an aesthetic discipline rather than a competition between testosterone-driven Hulks.
As he says:
I just can’t equate bodybuilding as going to war…It’s standing up beside a bunch of other half-naked dudes in a beauty pageant….it’s not freakin’ MMA—we’re just trying to look beautiful.
Maintaining his almost Golden-Era physique requires discipline and hard work. His critics could be seen to be wrong—it’s not him who is misguided—it’s the sport.
And, when you have the backing of Schwarzenegger himself—who are we to argue?