- Name: Christopher R. Brigode
- E-mail: firstname.lastname@example.org
- Age: 31
- Where: Reynoldsburg, Ohio
- Height: 5' 6"
- Weight: 170 Lbs., 153 Lbs. contest
- Years Bodybuilding :4
- Favorite Bodypart: Triceps
- Favorite Exercise: Leg Press
- Favorite Supplements: Glutamine and branched chain amino acids (BCAA's)
How Did You Get Started?
When I was 13 I would lift 3 days a week. My workouts were always highrep/low weights because that's all I had! I'm talking 2-5 lb dumbells and no more! So I was doing sets of 50! At the age of 17-18 I joined a gym with some friends who were serious. We really beat ourselves up, but it was only twice a week, I was only 120 lbs!
We still didn't know what we were doing. We would be extremely sore. But I wasn't noticing any results! I was a cut, defined scrawny geek! So I went in the Navy and figured I'd beef up. Nope. Didn't happen, went in at 125 lbs and came out at 138.
Those 13 lbs were half muscle gain and half fat, I had seemed to lose my six pac even. After landing a decent job a few years after the Navy (I was 25) I bought a weight bench and used my employments exercise room. I wanted to get serious!
So that is when I trained for the 4 years, never missed a day. Kept my sets 35 seconds apart, kept a very decent tempo and started eating anything I could get my hands on. By the summer of 2004 I was getting compliments from my friends, so in June of 2004 I bought the book 'Encyclopedia of Modern BodyBuilding' by Arnold Schwarzenegger.
I tried to implement many things that Arnold mentioned in his book. And the results were extreme! Trust me, before June 04 I did not look as good as I do in these pictures. Before this transformation period my diet was not good.
Now, it's all I think about... what is my next meal going to be? When should I eat it? Etc... I entered my first contest on April 9th, 2005. It was the ONBF (Ohio Natural Bodybuiding federation) 'Battle of the gyms' competition held at Heath High School in Newark, Ohio. I won first place in the Novice under 170 lb. and first place in the men's open lightweight division. But that's not all, I also ended up winning 'overall champion' of the whole show!
What Workout Plan Worked Best For You?
The last 10 months: double split sessions (workout twice a day) for example, Chest and tri in the morning, then legs at night. The next day: shoulders in the morning and back at night. This enabled me to work each muscle group 2 times a week and even have a day of rest. I typically do about 15-20 sets for each muscle group. Just last night for example, I did legs and did 22 sets for the thighs.
I do about 3 different exercises for a particular muscle group. I also try to mix up the order every week or so. Because I can tell when my body gets used to something and that's not good for growth! I usually spend a total of about 2.5 hours in the gym on any given day. Sometimes there will be a day or 2 during the week where I'll just workout once for an hour, and sometimes I take a day off during the week.
What Nutrition Plan Has Worked Best For You?
For gaining: high in good carbs, high in protein, low saturated fats, about 40 grams of good (mono or poly unsaturated fats). Things like big macs, steaks, potatoes, milk, peanut butter sandwichs, tuna fish sandwichs. For contest, a lot of chicken and eggs and plain tuna! I like a tbsp of flaxseed oil every morning. I also take a multivitamin every day, with fish oil capsules.
What Supplements Have Given You The Greatest Gains?
EAS precision protein powder, Beverly's Glutamine with BCAA's, and Elite K Kre-Alkalyn creatine. One of my favorite stacks is the glutamine mixed with 10 grams of protein powder mixed with a bottle of carbo force or carb rush and drink this during my workout. The pump I get is incredible! Keep in mind, I generally do about 60-75 % of my sets to total failure, where I can't do them any more!
Why do you love Bodybuilding?
I love bodybuilding because it gives me a chance to see results that are with me 100 % of the time from all the hard work I put in to it. I feel better about myself, I hardly ever get colds or flu's anymore, I'm in a better mood and handle stress better. Plus when people do a double take it boosts my confidence!
What Are Your Future Bodybuilding Plans?
3 years from now win my pro card, 5 years from now win a very high contest like 'night of champions' or something. 7 years from now be on the stage for the Arnold Classic here in my home town!
What One Tip Would You Give Other Bodybuilders?
Just one? Well, OK, it would have to be to workout every 12 hours to failure.