Sam Bridgewater's Transformation
I had always been a somewhat active person but had always been overweight due to poor eating habits. I had been racing motocross for years and that had kept me in decent shape and very active. But then in mid-2006 I hit my low point. I had ongoing injuries and recently had knee surgery and was going through a lot of personal problems. My eating habits went out of control and any form of activity other than work stopped.
At this point I was so disgusted with myself and had absolutely no confidence. So I decided to make a change and went back to the gym. At first I started with 30 minutes of cardio per day and cut out obvious bad foods and sodas. After a lot of trial and error and help from friends, I managed to get down to around 185lbs. At this point I got really involved in running and started to enter a lot of local races. Then mid-march of 2009 I decided to enter a bodybuilding contest with my friend. So I contacted Layne Norton and we got underway on my 20 week diet and got to work.
On October 10th, the time had finally come to step on stage, and I competed in the OCB Cape Cod natural show. What an amazing experience that was. I ended the day with a 4th place and a lifetime of memories. On that day I stepped on stage at around 145lbs and felt awesome. I never in my wildest dreams imagined that I would compete in a contest where you are being judged on your body.
Over my transformation I sampled a lot of different supplements. But in the end I believe that protein powders, creatine, glutamine, and a couple fat burners really helped me on my way. Currently I use MusclePharms combat protein and their pre-workout Assault. Also Met-Rx meal replacements and Scivation Xtend. I really love how these products work for me and have an amazing blend of quality ingredients.
Life now is totally different, I am working in the industry at Cape Cod Nutrition Corner and also on MusclePharm's street team. I've competed in over 30 road races including a marathon and a half. Currently, I have just started my contest diet for the 2010 season. I have yet to decide on exactly what shows but I will do at least 5 this year. Overall I am glad that I have discovered this lifestyle and would recommend it to anybody! Whether your goals are to drop 2 pounds. or to become a world famous pro athlete, if you want it bad enough you can achieve it! Don't let anybody tell you differently. Just work hard and stay focused!
What Was Your Diet Plan?
- Meal 1: 1 whole egg, 1/2 cup of egg whites, 1 oz of cheddar cheese, 1 tbsp of ketchup.
- Meal 2: Greek yogurt, 1 scoop of whey protein, 1 tbsp of peanut butter.
- Meal 3: 2 cups of lettuce, 4 oz of chicken breast, 1 tbsp of mayo.
- Meal 4: 1/2 cup of oatmeal, 4 oz of banana.
- Meal 5: 1 scoop of whey protein, 1/2 cup of oatmeal.
- Meal 6: 2 cups of lettuce, 4 oz of chicken breast, 1 tbsp of mayo.
What Was Your Training Split?
|Monday - Chest, Back and Shoulders|
|Incline Bench Press||3||10 to 12|
|Cable Crossovers||2||12 to 15|
|Bent Over Barbell Rows||3||10 to 12|
|Dumbbell Shoulder Press||5||5|
|Side Lateral Raises||3||10 to 12|
|Front Dumbbell Raises||3||12 to 15|
|Tuesday - Legs|
|Leg Press||5||10 to 12|
|Leg Extensions||3||10 to 12|
|Leg Curls||3||10 to 12|
|Wednesday - Arms|
|Barbell Curls||3||6 to 8|
|Seated Dumbbell Curls||3||8 to 12|
|Preacher Curls||2||15 to 20|
|Skullcrushers||3||6 to 8|
|Tricep Pushdowns||3||8 to 12|
|Tricep Dips||2||15 to 20|
Thursday - OFF
|Friday - Legs|
|Squat||3||10 to 12|
|Leg Press||3||10 to 12|
|Stiff Leg Deadlift||3||10 to 12|
|Barbell Lunge||4||10 to 12|
|Leg Extensions||3||15 to 20|
|Leg Curls||3||15 to 20|
|Saturday - Chest, Back, Shoulders and Arms|
|Bench Press||3||10 to 12|
|Incline Bench Press||3||10 to 12|
|Cable Crossovers||3||15 to 20|
|Lat Pull Downs||3||10 to 12|
|Seated Cable Rows||3||10 to 12|
|Bent Over Barbell Rows||3||10|
|Dumbbell Shoulder Press||3||12|
|Side Lateral Raises||2||12 to 15|
|Rear Delt Raises||3||12|
|EZ Bar Curls||3||12|
|Hammer Curls||3||12 to 15|
|Close Grip Bench Press||3||12|
|V-Bar Pull Downs||2||15 to 20|
Sunday - OFF