Vital Stats

Name: Sam Bridgewater
Email: sb314bridgewater@yahoo.com

Before:
Age: 24
Height: 5'5"
Weight: 250 lbs
Body Fat: 40%

After:
Age: 26
Height: 5'5"
Weight: 140 lbs
Body Fat: 6%

Why I Got Started

All my life I had been overweight but always just dealt with it and was too lazy to do anything about it. Then, in late April of 2007, I decided that get up and do something about it.

Click Image To Enlarge.
All My Life I Had Been Overweight
But Always Just Dealt With It.

How I Did It

I started out by doing an hour of cardio a day and a few basic weight training movements. Then, as I started to get in better shape, I started doing different forms of cardio and began changing my lifting routine. Over time, I had built up enough endurance to compete in over 30 small road races, a half marathon and a full marathon.

Then, I finally took the plunge and decided to compete in a bodybuilding contest. On October 10, 2009, I finally made my dream come true and walked away with a 4th place trophy at the OCB Cape Cod show!

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I Finally Made My Dream Come True.

Supplements

• Whey Protein
• Multivitamin
• Energy Enhancer
• Fat Burner

Diet

I started slowly just by cutting things out like sodas and cookies, then I started to eat 6 clean meals per day with two cheat meals a week. Then, 20 weeks out from the show, I worked with Layne Norton. From that point on my meals were:

Meal 1:
• 1 whole egg
• 1/2 cup of egg whites
• 1 oz of cheddar cheese
• 1 tbsp of ketchup

Meal 2:

• Greek yogurt
• 1 scoop of whey protein
• 1 tbsp of peanut butter

Meal 3:

• 2 cups of lettuce
• 4 oz of chicken breast
• 1 tbsp of mayo

Meal 4:

• 1/2 cup of oatmeal
• 4 oz of banana

Meal 5:

• 1 scoop of whey protein
• 1/2 cup of oatmeal

Meal 6:

• 2 cups of lettuce
• 4 oz of chicken breast
• 1 tbsp of mayo

Training

Monday: Chest, Back And Shoulders
• Bench Press: 5 sets of 5 reps
• Incline Bench Press: 3 sets of 10-12 reps
• Cable Crossovers: 2 sets of 12-15 reps
• Deadlift: 5 sets of 5 reps
• Bent Over Barbell Rows: 3 sets of 10-12 reps
• Dumbbell Shoulder Press: 5 sets of 5 reps
• Side Lateral Raises: 3 sets of 10-12 reps
• Front Dumbbell Raises: 3 sets of 12-15 reps

Tuesday: Legs

• Barbell Squat: 5 sets of 5 reps
• Leg Press: 5 sets of 10-12 reps
• Leg Extensions: 3 sets of 10-12 reps
• Lying Leg Curls: 3 sets of 10-12 reps

Wednesday: Arms

• Barbell Curls: 3 sets of 6-8 reps
• Seated Dumbbell Curls: 3 sets of 8-12 reps
• Preacher Curls: 2 sets of 15-20 reps
• Lying Triceps Press: 3 sets of 6-8 reps
• Triceps Pushdowns: 3 sets of 8-12 reps
• Dips: 2 sets of 15-20 reps

Thursday: Rest

Friday: Legs

• Barbell Squat: 3 sets of 10-12 reps
• Leg Press: 3 sets of 10-12 reps
• Stiff-Legged Deadlift: 3 sets of 10-12 reps
• Barbell Lunges: 4 sets of 10-12 reps
• Leg Extensions: 3 sets of 15-20 reps
• Lying Leg Curls: 3 sets of 15-20 reps

Saturday: Chest, Back, Shoulders And Arms

• Bench Press: 3 sets of 10-12 reps
• Incline Bench Press: 3 sets of 10-12 reps
• Cable Crossovers: 3 sets of 15-20 reps
• Lat Pulldowns: 3 sets of 10-12 reps
• Seated Cable Rows: 3 sets of 10-12 reps
• Bent Over Barbell Rows: 3 sets of 10 reps
• Dumbbell Shoulder Press: 3 sets of 12 reps
• Side Lateral Raises: 2 sets of 12-15 reps
• Rear Delt Raises: 3 sets of 12 reps
• EZ-Bar Curls: 3 sets of 12 reps
• Hammer Curls: 3 sets of 12-15 reps
• Close-Grip Bench Press: 3 sets of 12 reps
• V-Bar Pulldowns: 2 sets of 15-20 reps

Sunday: Rest

Suggestions For Others

My suggestions to others, whether trying to lose fat or gain muscle, is believe in yourself. Don't let anyone tell you that you can't do something. Take it day by day!

Click Image To Enlarge.
Take It Day By Day!

maletransformations@bodybuilding.com

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