Lifestyle Prior To Change
I was really into basketball and pro wrestling. I liked the then WWF (now WWE) and WCW because the guys were huge and I wanted to be like that, especially Goldberg. I was quiet and picked on a lot in high school. I was a senior back then and very depressed.
What Was Your Turning Point?
The turning point was when I got a video in the mail. To this day I don’t know how or why it got sent to me. It was called Body of Work and it was by Bill Phillips. He is most known as writing Body-for-Life. After seeing those transformations I decided I had to do this. A couple of months into it, my girlfriend wanted to date someone bigger and had no faith in me so she dumped me on my 18th birthday. I was driven from that point on.
What Was Your Exercise Plan?
I didn’t want to reinvent the wheel so I stuck with basic compound movements. Bench press, squat, deadlift, dips, pull ups, rows, etc. I would throw in an isolation movement or two for balance. I also went heavy. I had a spotter every time I lifted. I would do reps around 6-10 and max out on bench, deadlift, and squat every 4 weeks. I only did cardio once a week since I wanted to get bigger. I did walk to the gym for warm up and cool down.
What is your current training approach?
It is more or less the same in the weight room. Some bodyparts I will use the now famous FST-7 program by Hany Rambod to bring up parts I think are lagging. Right now I do FST-7 for back and quads. I do 45 minutes of cardio 4 days a week now. My split would look like this.
- Monday – Shoulders (everyone does chest so I do delts since I don’t have to wait on equipment)
- Tuesday – Back
- Wednesday – Quads and Calves
- Thursday – Chest and Abs
- Friday – Arms
- Saturday – Hamstrings and Calves
- Sunday - OFF
What Was Your Diet Plan?
1.5 grams of protein per pound of bodyweight, 2.5 grams of carbs per pound of bodyweight and about 80-90 grams of fat per day. I also took in 1 gallon of water a day. All of this was over 6 balanced meals a day.
What was your typical eating plan like?
The protein is the same as back then. I only do carbs in the morning for energy and cut them out after lunch since I am leaning out. I still do 6 meals a day and 1 gallon of water. Lunch is my 3rd meal so from then on it is only protein, veggies, and water. I want to be in 32 jeans by summer. I am in 34’s now. A quick idea of what I eat in a day would be like this.
- Meal 1 - Egg whites, oatmeal.
- Meal 2 - Protein shake and pineapple.
- Meal 3 - Turkey sandwich with whole grain bread.
- Meal 4 - Tuna salad.
- Meal 5 - Some type of meat (whatever my fiancée fixes) and a salad.
- Meal 6 - Tuna or casein protein.
What supplements did you use?
Back then it was a multivitamin, whey protein, creatine, and vitamin C. Now I take a multi, whey, nitric oxide, Vitargo, and C. The multi is very important. Most people don’t take it seriously and they need to.
What Is Your Life Like Now?
Since February 2009, life has been crazy. I started writing for bodybuilding.com and in December I was named 2009 Male Writer of the Year. I also agreed to write for World Physique Magazine and be a part of Team World Physique. I was also named 2009 Writer of the Year and Team Member of the Year for them.
I also do a video series for them called “Training With The Rock”. I also contribute to Ironpinoy Magazine out of the Philippines. I never thought I would be “that guy” that helps others change their lives and from all the emails I get and comments I receive, that is happening and it is the best feeling in the world.
Advice For Others
As corny as it sounds, I am living proof. If you believe…honestly believe in your heart that you can do it, you can do anything you set your mind to. It is just a matter of how bad you want it.
More From Roger Lockridge
Thanks to all of those that have been there and supported me over the years and to all the supporters I have now with bodybuilding.com, World Physique, Ironpinoy, and around the world. I am living my dream and they are making it all possible. Thanks also to Muscle and Strength for having me in this feature. I am honored. If you are interested in me helping you, check out my website www.rocklockridge.webs.com.