Amateur Bodybuilder of the Week: Jason R. Oldham

Amateur Bodybuilder of the Week: Jason R. Oldham! - Pics and info and more!
  • Name: Jason R. Oldham
  • E-mail: jroldham04@yahoo.com
  • Age: 29
  • Where: Colorado Springs, CO
  • Height: 5'9"
  • Weight: 171
  • Years Bodybuilding :2
  • Favorite Bodypart: Legs
  • Favorite Exercise: Bench Press
  • Favorite Supplements: ON 100% Natural Whey, BCAA

How Did You Get Started?

I was introduced to weights during high school for sports. I progressed rather quickly and it became part of my every day routine. I got really into bodybuilding about ten years ago, and I ended up putting on some good quality mass over a couple years.

After a fight with depression and a couple bouts with the flu about two years back, I had lost my motivation and a lot of mass. My wife suggested a competition. I began training hard again and learning about nutrition. It became part of our lifestyle. The first show was tough and a great learning experience. I did rather well, and was hooked. I have also made some great friends through competing.

Jason Oldham.
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Jason Oldham.

What Workout Plan Worked Best For You?

What really works best for me is variety. I like to vary exercises, exercise order, rep tempo, rep schemes, and everything else. I even switch the days around in the split every few weeks. However, the split that I really like and that offers great results for me is a four day power/hypertrophy split.

I don't have all the time in the world to train, so these are fast pace sessions with a lot of volume. The higher frequency and volume works best for me. I superset and keep rest in between sets low. I also adjust the volume depending on how I feel and my overall recovery. Rest is very important!


Monday: Lower Power



Tuesday: Upper Power



Wednesday: Off Or Hiit Cardio (Maximum 25 Minutes)



Thursday: Lower Hypertrophy



Friday: Upper Hypertrophy



Saturday: Off Or Cardio (Usually Racquetball)



Sunday: Off


Jason Oldham.
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Jason Oldham.

What Nutrition Plan Has Worked Best For You?

If you ask anyone, they will say I am very strict when it comes to training, but even more strict when it comes to my diet. A good diet is imperative to success in my experience. I prefer balanced meals. I eat a decent amount of carbs. 50% of my daily carbs are consumed around my workouts.

In the off season, I eat about 2 grams of complex carbs and about 1.2 grams of protein per pound of bodyweight. Fats are around 25% of total calories, and are mostly unsaturated.

During prep, the protein stays the same, but fats and carbs are lowered. Nothing else changes, whether it is food types, timing, etc., except that I eat more vegetables. I eat almost exclusively whole, minimally processed foods all the time.


Breakfast, 6:00 A.M.:



8:30 A.M.



11:15 A.M.



30 Minutes Preworkout:



During Workout, 1:00 P.M.:



Post Workout, 2:00 P.M.:



Dinner, 5:00 P.M.:



7:30 P.M.:



9:00 P.M.:


Jason Oldham.
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Jason Oldham.

What Supplements Have Given You The Greatest Gains?

I rely mostly on training stimulus and whole foods for progression. However, a couple supplements I like to take for timing purposes are ON 100% Natural Whey Gold Standard, BCAA powder, and Waxy Maize Starch. A good intraworkout product would not be too bad either. I think creatine and beta alanine can also offer some benefits.

Why do you love Bodybuilding?

Bodybuilding is challenging, flat out. Competitive bodybuilding is even more challenging in my opinion. There are mental, physical, and personal obstacles to overcome. Having goals is the ultimate motivation if they are realistic and attainable.

Improvements are somewhat addicting to me, and competing fulfills a somewhat competitive personality trait that I hold. The greatest thing, in my opinion, is how much you can transform yourself if you put in work both outside and inside the gym.

What Are Your Future Bodybuilding Plans?

I would like to someday compete nationally. To get there, I plan on taking some time to bring up my weak areas and gain some mass. Then, I'd like to compete in a local show and win an overall. I would also like to become a pro in a reputable natural organization and appear in a natural bodybuilding magazine. Sponsorship by a reputable company is a goal as well.

Above all else, however, I want to stay healthy and teach my kids and others (who wish to learn) healthy physical, dietary, and mental habits associated with bodybuilding and fitness.

Jason Oldham.
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Jason Oldham.

What One Tip Would You Give Other Bodybuilders?

There is so much I have learned, and what works for me may not necessarily work for you, but the most important thing to do is do your work both inside and outside of the gym. By this I mean read, study, and talk to other people. Knowledge is power. Don't be afraid to ask questions. You also have to experiment to find what works for you, but if you find something that does, by all means stick to it!

Also, be patient and consistent. Timeframes can kill your results both short term and long term. Do you think that things like the pyramids were built overnight?

Who Are Your Favorite Bodybuilders?

Arnold, Ben Tennessen, Jim Cordova, Skip La Cour, Philip Ricardo, Jr., and Frank Zane are a few.