Body Transformation: Sam Bridgewater Body Transformation

Categories: Articles Motivation
18.7K Reads
Before Stats
  • Age
  • Weight
    250 lbs
  • Body Fat
  • Height
After Stats
  • Age
  • Weight
    140 lbs
  • Body Fat
  • Height
Editor's Note: Everyone is different and these results may not be typical for the average person. To achieve these results you need to be willing to put in the work both in the gym and in the kitchen. Use this transformation for motivation for you to make the changes you want!
Injuries and weight gain left Sam without any confidence. Disgusted with himself, Sam lost 110 pounds and dropped his bodyfat from 40% to 6%.

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.

Sam Bridgewater Natural BodybuilderAt 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.

Sam Bridgewater Body Transformation

What Was Your Training Split?

Monday - Chest, Back and Shoulders
Exercise Sets Reps
Bench Press 5 5
Incline Bench Press 3 10 to 12
Cable Crossovers 2 12 to 15
Deadlift 5 5
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
Exercise Sets Reps
Squat 5 5
Leg Press 5 10 to 12
Leg Extensions 3 10 to 12
Leg Curls 3 10 to 12
Wednesday - Arms
Exercise Sets Reps
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
Exercise Sets Reps
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
Exercise Sets Reps
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

Sam Bridgewater

Posted on: Tue, 10/25/2011 - 05:42

Wel done. Im also 5,7 do you think 140 pounds ideal weight? Im currently at 185 pounds. Why is it so difficult to lose the last bit of weight. Is there something diffrent you must do in that last period?

sam bridgewater
Posted on: Sat, 10/29/2011 - 17:09

Hey Morne, Its real hard to loose that last little bit because those are the real stubborn fat stores and have been on your body for along time.. The only way that you can really get rid of that is by sticking to a super strict diet and working your butt off. You can def do it!! let me know if you have any questions.

Posted on: Mon, 10/24/2011 - 17:57

I just wana congrat! Keep it this way! Best regards from Romania!

sam bridgewater
Posted on: Sat, 10/29/2011 - 17:07

Thank you Diana, and Iam my best still day in and day out to look better and better

Posted on: Mon, 10/24/2011 - 17:34

Thanks so much for sharing -- very inspirational. Good luck in future races and shows!

sam bridgewater
Posted on: Sat, 10/29/2011 - 17:07

Thank you Jason!!

Posted on: Mon, 10/24/2011 - 17:21

Do u eat all year long the same food ? if not how often do u change it?
What about workout ? do u change it frequently ?Tell us more details.

sam bridgewater
Posted on: Sat, 10/29/2011 - 17:06

Hey Bartek, I do pretty much eat the same foods all year round but if i'am not on contest diet i will have few dinners out and treats here and there. With my workouts i try to change up every 3 months or so unless iam still making progress. Any other questions feel free to email me at

Posted on: Tue, 01/18/2011 - 15:57

Thanks for the support everyone.. To answer the questions, at first i just started cutting out sodas, candy, and eating out. then about 1 year later i started dieting for the show and started at 225g p, 165g.c, and 45g f. I didnt really have to make any changes after that, dropped about maybe 15g carbs to get little boost towards the end. Brandon- the lovehandles just faded away slowly thru out the time. The main thing that you have to remind yourself is that it takes along time to put weight on and generally not long to take off. For example it took me 25 years to get as fat as in was and only about 2.5 to lose 110lbs. Keep working hard everyone!!

Posted on: Thu, 06/24/2010 - 03:00

Probably my favorite transformation here. Thanks for the motivation! I am gonna keep looking to this one to help keep me going man. RIGHT ON!

Posted on: Mon, 06/14/2010 - 02:03

Awesome transformation! How did you lose your love handles?

Posted on: Mon, 05/10/2010 - 14:43

Can be more specific on your diet for example, how many calories did you remove from your BMR to lose weight, did you do lots of cardio, PCF percentages and for how long, etc etc?


Posted on: Sat, 05/08/2010 - 06:55

Want to put my transformation story what do i have to do thank you

M&S Team Badge
Posted on: Sat, 05/08/2010 - 08:28

To share your transformation, contact the site via this page: