Over 40 Bodybuilder of the Week: Shad Johnson

Over 40 Bodybuilder of the Week: Shad Johnson! - Pics and info and more!

How Did You Get Started?

The picture I featured as my before picture is truly what got me started. I was on vacation not really a part of this picture but in the background, when I realized it was me and what size I had grown to I was disgusted. I then had a doctors visit and my doctor informed me that for my height I was considered obese, shocking. My nephew, a fitness club owner, informed me that he could help, I was so skeptical. We first started with a meal plan (been through 4 now) which consisted of 6 meals a day.

Without my nephew's help it would not have been possible. After 2 months of being on the meal plan I started working out. I can remember entering the gym with my wife and heading to a treadmill. Looking around I remarked to her who are all these maniacs and why are they working so hard (our first night we walked 10 minutes and were exhausted). Now I've developed into a physically fit nut myself which I love and running 2 miles under 16 minutes is the norm.

Shad Johnson.
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Shad Johnson.

What Workout Plan Worked Best For You?

I workout 4 times a week with Tuesday, Thursday and Sunday as off days or cardio only.

Shad's Workout Routine: 2 Week Cycle

Monday: Arms/Chest/Triceps/Shoulders

Tuesday: Cardio

Wednesday: Legs/Calves/Biceps/Abs/Back

  • Front Squat: 3 warm up drop sets of 1 rep, 6 add sets of 6 reps
  • Deadlift: 3 warm up drop sets of 1 rep, 6 add sets of 6 reps
  • Seated Calf Raises: 3 warm up drop sets of 1 rep, 6 add sets of 6 reps
  • Barbell Curl: 3 warm up drop sets of 1 rep, 6 add sets of 6 reps
  • Abs Wheel: 6 sets of 6 reps

Thursday: Cardio

Friday: Arms/Chest/Shoulders/Triceps

Saturday: Quads/Chest/Legs/Abs/Back

Sunday: Cardio

Week 2

Monday: Arms/Chest/Triceps

Tuesday: Cardio

Wednesday: Legs/Arms/Abs

Thursday: Cardio

Friday: Shoulders/Back/Chest/Triceps

Saturday: Legs/Chest/Back/Calves/Arms

  • Back Squat: 3 warm up drop sets of 1 rep, 6 add sets of 6 reps
  • Rack Pull: 3 warm up drop sets of 1 rep, 6 add sets of 6 reps
  • Seated Calf Raises: 3 warm up drop sets of 1 rep, 6 add sets of 6 reps
  • Hammer Curl: 3 warm up drop sets of 1 rep, 6 add sets of 6 reps

Sunday: Cardio

I use a 30-60 second rest per set on all exercises. This program goes for 4 weeks and then on my 5 week I have a de-load week where the program stays the same but my work sets are less weight and double the reps.

Shad Johnson.
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Shad Johnson.

What Nutrition Plan Has Worked Best For You?

The 6-7 meals a day is the only plan that works for me.

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6: Pre-Workout

Meal 7: Post-Workout

Shad Johnson.
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Shad Johnson.

What Supplements Have Given You The Greatest Gains?

I have been a supplement experiment person. Having researched and tried so many different products for so many different reasons I truly feel like I have found what my body seems to work with best. For me I do believe in the various proteins. I will use Monster Milk for my morning protein and then Real Mass for afternoon protein, Myofusion for pre and post workout and then Optimum Casein for my overnight protein. For me a combination of proteins is working and the Real Mass is certainly the leader for me.

Why do you love Bodybuilding?

This sport has a wonderful competitive nature built in because it's our bodies changing. For me seeing what I can do to make my muscle stronger and my shape both physically and mentally improved is by far the biggest reason I love lifting and working out. Second to that is the attention, it's amazing how many people notice, now I'm not just talking about the physical side, but also because you get an opportunity to share and help. For me being able to help others has been tremendous, because I thought I could not be helped. It gives me great inspiration to succeed, but to also see others succeed. Plus you become an important example of healthy living to your family and friends.

What Motivates You To Follow A Healthy Lifestyle?

When the changes begin you have a tremendous burst of enthusiasm. Then as time goes by the changes aren't as dramatic, but physically you start to increase weight, your stamina increase, your drive strengthens and your attitude is crisp and clear. Living healthy isn't a challenge it's a necessity, no longer do I wish for junky food, or laziness, I like parking further away from doors and walking, I look forward to hunting and hiking and all because physically the demands do not task you like they use to, before you got clean healthy. The amount of good quality food that you can make and consume daily far out weighs the junky, quick food you just have to decide that's your path.

What Made You Want To Achieve Your Goals?

At first I was skeptical, I was never one that could be hunger while dieting or I would simply fail. When I started with just my diet, before exercising, it gave me time to adjust slowly, then when I saw the weight coming off, I began to wonder what exercising would do and wow then the transformation was in full speed. Each week was a new challenge to better myself and see where I was going. Then muscles started to appear and I have to be honest, I liked the way I looked. I would actually stop and look in a mirror, my cloths fit better, my mind could focus easier and all and all I felt terrific, how could I not want to continue? Finally new goals, new challenges, people asking if I was going to compete, compete in what...bodybuilding...who me? All part of the inspiration to continue on.

What Are Your Future Bodybuilding Plans?

Secretly, well not any more I guess, I would love to try to compete for my age bracket. I don't know why I can't besides getting over all my personal barriers and fears. I will continue to strive and set goals, maintain my eating habits and hopefully someday be celebrating winning a competition. If none of that were to ever happen and I could continue to improve my body that would be awesome. I would love to help others into the sport and then watch them grow, both physically and mentally. I've often even wondered how I could help market this sport, be a part of its growth. Who knows the sky's the limit!

Shad Johnson.
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Shad Johnson.

What One Tip Would You Give Other Bodybuilders?

Give yourself as much time re-tooling or building your body as you've spent not caring about it or not doing anything about it. Honestly you will find that your body will respond, and you will develop a body you never thought possible connected to a new way of thinking that will allow you to do and be anything you want. It's that powerful. Plus if you will allow yourself to succeed, you will become a positive influence in so many lives around you, you will never imagine, and that's a privilege!

Who Are Your Favorite Bodybuilders?

My nephew Justin Johnson, who has helped many, including me, he's not famous, but he's amazing! Of course we all love watching Jay Cutler, especially because I don't feel so far away in age from him.

What Features Do You Use On Bodybuilding.com?

For me the answer is easy, everything. My nephew turned me onto this site because we are at a distance, so it allowed me to have support and advice all the time. From start to finish this site is a place I find myself multiple times a day checking my dashboard, email and ordering supplements non stop. The in-depth advice, commentary, direction and help are unsurpassed in the industry. The site is well laid out and simple to use, thankfully!

There's nothing more encouraging then making new friends and encouraging one another to step it up or take it to the next level, it's awesome. No matter what other site I may get to, nothing competes and nothing compares to Bodybuilding.com!