Amateur Bodybuilder of the Week: Thomas McMenamy

Amateur Bodybuilder of the Week: Thomas McMenamy! - Pics and info and more!
  • Name: Thomas McMenamy
  • E-mail: mactom9@yahoo.com
  • Age: 38
  • Where: Salisbury, Maryland
  • Height: 5'6"
  • Weight: 180 lbs
  • Years Bodybuilding :6
  • Favorite Bodypart: Legs
  • Favorite Exercise: Hack Squats
  • Favorite Supplements: Met-Rx Protein Revolution

How Did You Get Started?

I began at almost age 25. With no experience in resistance training, I was using weight training to rehabilitate torn ligaments in my ankle from a soccer injury. After only a year of training I tried my first contest and got hooked, then soccer was a memory.

Thomas McMenamy
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Thomas McMenamy

What Workout Plan Worked Best For You?

With a rotating work schedule as a Police Officer I train every day possible. I train often and only take about 5-7 days off a month. I always use progressive resistance and increasing weight with each set. I do drop sets on my last set on most exercises to fully exhaust each muscle group. I stay in the repetition range of 8-12 except for abs which I stay above 20 each set with my own bodyweight.

Day 1: Chest
Day 2: Back/Traps
Day 3: Shoulders/Abs
Day 4: Off


Day 5: Arms
Day 6: Legs
Day 7: Off


Thomas McMenamy
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Thomas McMenamy

What Nutrition Plan Has Worked Best For You?

Off season I eat whatever I want. But I limit myself to snack foods and breads on training days only.

On season diet looks something like this:

Meal 1:
Meal 2:
Meal 3:
Meal 4: Post Workout
Meal 5:
Meal 6:
Meal 7:
Thomas McMenamy
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Thomas McMenamy

What Supplements Have Given You The Greatest Gains?

Met-Rx Whey Protein, Pure Protein bars, Optimum Creatine, and Prolab Glutamine.

5 Times Daily:
With Breakfast & Post Workout:
Post Workout:

Why do you love Bodybuilding?

I found that bodybuilding has not only saved my life but has brought me closer to my family. I want to use my experience to show what can be done with a second chance. Not only as a survivor, but also as Natural Bodybuilder. I truly believe that all it takes is heart and determination to become successful at this sport.

I have the support and backing of a great wife and awesome friends which proves that bodybuilding is a team sport.

What Motivates You To Follow A Healthy Lifestyle?

I began competing in the fall of 1998 in the NABF Maine Super Natural. It was my first contest with only a year of weight training under my belt. I placed 2nd in the Men's Open.

What Made You Want To Achieve Your Goals?

I began an intense training and diet regimen for The NPC Syracuse NY Ironman Classic the summer of 2000 which I placed 2nd in the Men's Open Middleweight Class. The following week I placed 2nd in the Men's Open Middleweight Class in the NPC Rochester NYS Championship. This was done only a year after I was cancer free.

In 2001 I won the Middleweight class in the NPC Syracuse Ironman Classic qualifying me for National Competition.

In 2002 I placed 2nd In the NPC Syracuse Ironman Classic Middleweight class then won the Middleweight class In the Rochester NYS Championship the following week. I then hit the gym harder than ever to get ready for my first National Competition.

This year just 15 weeks out from the OCB Charm City Classic in Baltimore MD on Oct 9th, my 17 year old son wanted to try to step on the competitive stage. After just a week of training him, he convinced me to give it one more shot after over 8 years off. I decided to get up there with him.

I was able to win the Short class in the contest, while my son placed 4th in both the Men's Open and Novice classes! I became hooked on the sport one more time.

The following week I won the Middleweight Class in the USBF East Coast Championship Pro-Am and just missed a Pro Qualification. My son placed 2nd in the Men's Novice Class!

Thomas McMenamy
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Thomas McMenamy

What Are Your Future Bodybuilding Plans?

I am now on a quest to get my son to the Pro stage, and meanwhile going on a quest for a Pro card for myself.

What One Tip Would You Give Other Bodybuilders?

It's 90% in your training. Train like you are competing with everyone around you because in a sense you really are.

Who Are Your Favorite Bodybuilders?

Current Bodybuilders Kent Bierly and Damon Gillis. Past Bodybuilders Tom Platz and Frank Zane.

What Features Do You Use On Bodybuilding.com?

The Store and BodySpace.