Amateur Bodybuilder Of The Week: Jason Decided To Take The Dive

Jason wanted to resume his fit ways after college. The bodybuilding stage called, and he answered!

Football players are taught to pack on weight to carry them through the brutal seasons. Many of them, like Jason Tucker, shift gears after football season and take to the mat for wrestling—a sport which call for hyper-lean, well-conditioned athletes.

Jason had to adjust for wrestling, then later for the Navy, and eventually the bodybuilding stage. He made a terrific plan, worked with some IFBB pros, and got his body stage-ready.

How did your bodybuilding journey begin?

I always played sports growing up, but it was football that really introduced me to the lifting lifestyle. The football team would have two-a-days all summer long to get ready for the season. I always loved the gains I'd accrue by the end of the season.

After football, I would go straight into wrestling season. Even though I had been lifting all year, I would be hurting when it came to conditioning in wrestling. Wrestling is grueling, physical, and draining. If your conditioning fails, you lose. That sport—more than any other in athletics—really showed me the discipline and sacrifices you must make in lifestyle and diets. You have to make weight!

After high school I joined the Navy and went through the Deep Sea Diver program. We consistently would have physical training, and it kept me in good shape. After the diver program, I went to Florida State University and became extremely relaxed with my conditioning and diet.



Once I graduated, I went into the Explosive Ordnance Disposal (EOD) field in the Navy, and that was when I realized just how much weight I'd put on in college. It was embarrassing to me, so I made a lifestyle change and decided to be a better role model. I made it a goal to compete on my 31st birthday. I hired a nutritionist and trainer and got to work. Having a set date definitely makes you hold yourself accountable.

Cool Fact

Jason is an active duty Navy officer in the Explosive Ordnance Disposal (EOD) community—the military version of a bomb squad!

What workout regimen delivered the best results?

My workouts have always stuck with the basics. If it worked for the legends then it will work for me as well.

I do 45 minutes of cardio 5 days per week, typically on a stair stepper.

Day 1: Legs
1

Squats

5 sets of 8-15 reps
Squats Squats

Superset
2

Leg extension

4 sets of 12 reps
Leg extension Leg extension

Leg curl

4 sets of 12 reps
Leg curl Leg curl

3

Standing calf raise

3 sets of 20 reps, toes in
3 sets of 20 reps, toes out
Standing calf raise Standing calf raise

4

Leg press

4 sets of 20 reps
Leg press Leg press


Day 2: Chest/Triceps
1

Dumbbell bench press

1 warm-up set of 20 reps, then 4 sets of 8-12 reps
Dumbbell bench press Dumbbell bench press

Superset
2

Dumbbell fly

4 sets of 20 reps
Dumbbell fly Dumbbell fly

Incline bench press

4 sets of 12-15 reps
Incline bench press Incline bench press

3

Cable fly

3 sets of 15 low reps
3 sets of 15 high reps
Cable fly Cable fly

4

Skullcrusher

4 sets of 12 reps
Skullcrusher Skullcrusher

5

Rope push-down

4 sets of 8 reps
Rope push-down Rope push-down

6

Chest dip

4 sets to failure
Chest dip Chest dip

Triset
7

Behind the neck press

4 sets of 20 reps
Behind the neck press Behind the neck press

Dumbbell lateral raise

4 sets of 20 reps
Dumbbell lateral raise Dumbbell lateral raise

Seated front raise

4 sets of 20 reps
Seated front raise Seated front raise


Day 3: Back/Rear Delts/Biceps
1

Bodyweight pull-up

4 sets to failure
Bodyweight pull-up Bodyweight pull-up

Superset
2

Seated low-pulley row

4 sets of 10 reps
Seated low-pulley row Seated low-pulley row

Lat pull-down

4 sets of 12 reps
Lat pull-down Lat pull-down

3

Bent-over row

4 sets of 8 heavy reps
Bent-over row Bent-over row

4

Reverse-grip pull-down

4 sets of 20 reps
Reverse-grip pull-down Reverse-grip pull-down

5

Pec deck rear delt fly

4 sets of 30 reps
Pec deck rear delt fly Pec deck rear delt fly

6
Seated alternating dumbbell curl Seated alternating dumbbell curl

7

Reverse-grip EZ-bar curl

3 sets of 10 reps
Reverse-grip EZ-bar curl Reverse-grip EZ-bar curl

8

Machine preacher curl

3 sets of 12 reps, then 1 dropset
Machine preacher curl Machine preacher curl


Day 4: Delts/Calves
1

Arnold press

5 sets of 8-12 reps
Arnold press Arnold press

2

Dumbbell lateral raise

5 sets of 10-18 reps
Dumbbell lateral raise Dumbbell lateral raise

3

Front delt raise

3 sets of 10 reps
Front delt raise Front delt raise

4

Cable high pull

4 sets of 12 reps
Cable high pull Cable high pull

5

Seated calf raise

4 sets of 20 reps
Seated calf raise Seated calf raise

6

Standing calf raise

4 sets of 10 heavy reps
Standing calf raise Standing calf raise


Day 5: Biceps/Triceps/Abs
Superset
1

Barbell curl

6 sets of 15 reps
Barbell curl Barbell curl

Dumbbell skullcrusher

6 sets of 15 reps
Dumbbell skullcrusher Dumbbell skullcrusher

Superset
2

Preacher curl

4 sets of 20 reps
Preacher curl Preacher curl

Weighted dip

4 sets of 12 reps
Weighted dip Weighted dip

3

Hammer curl

4 sets of 8 reps
Hammer curl Hammer curl

4

Dumbbell kick-back

4 sets of 10 reps
Dumbbell kick-back Dumbbell kick-back


What nutrition plan fueled your body?

Meal 1

Oats 3/4 cup


Egg whites 11 whites


Whole egg 1 egg


Meal 2

Pork loin 4 ounces


Cooked brown rice 1/2 cup


Meal 3

Cooked chicken 6 ounces


Sweet potato 6 ounces


Broccoli 1 cup


Meal 4

Tilapia 6 ounces


Cooked brown rice 1/2 cup


Broccoli 1 cup


Meal 5

Cooked chicken 6 ounces


Sweet Potato 6 ounces


Broccoli 1 cup


Meal 6

Tilapia 6 ounces


Cooked brown rice 1/2 cup


Post-workout
Meal 8

Cooked lean steak 7 ounces


Broccoli 1 cup



What supplements gave you the greatest gains?

Pre-workout
Post-workout

How did your passion for bodybuilding emerge?

There are a few things I love about the sport. The first is that it's all up to you. You can have the best trainer in the world or have the best diet laid out for you, but in the end, it's you who has to be accountable. You are the one who will have the spotlight on you when you hit that stage.

I love the fact that when you are in a contest prep, the results speak for themselves. For the last eight weeks of my prep the only thing people would talk to me about was nutrition because they could see the results and hard work paying off.

"You can have the best trainer in the world or have the best diet laid out for you, but in the end, it's you who has to be accountable."

What or who motivated you?

I would say my job motivated me. I have my guys I serve with looking at me as a leader and my appearance reflects on me.

Where did you go for inspiration?

My fiancé was probably my biggest inspiration. Prepping is not an easy task and she helped me through it every day. By the end of every day I knew I had given 100 percent just because I didn't want to let her down.

What are your future bodybuilding plans?

I am starting prep again soon for an April show. After that I plan on going after a national show to earn that pro card.

What is the most important bodybuilding tip?

Let go of your ego. All it is going to do is cause an injury.

Who is your favorite bodybuilder?

I tend to lean more toward the pro men's physique guys like Sadik Hadzovic. This division aims for more of the old school bodybuilding physique. I just feel you have to be more disciplined to keep that crazy V-taper.

How did Bodybuilding.com help you reach your goals?

It really served as a baseline for all my questions as I entered the sport. There are always hundreds of good articles and advice from the members who have been competing for years.

Jason's Favorite Gym Tracks

Martin Garrix & Jay Hardway
"Wizard"
Swedish House Mafia
"Save the World"
Skrillex
"Scary Monsters and Nice Sprites"
Avicii
"Fade into Darkness"
Martin Garrix & Jay Hardway
"Wizard"
Swedish House Mafia
"Save the World"
Skrillex
"Scary Monsters and Nice Sprites"
Avicii
"Fade into Darkness"


Thanks

Special thanks to IFBB Bodybuilding Pro—and my nutrition/prep coach—Pete Ciccone out of 619 Muscle in San Diego, Calif., and IFBB men's physique pro Axel Alvarez.

Contest History
  • Musclecontest.com Ultimate Warriors, third place