Teen Bodybuilder of the Week: Sam Schrader

Teen Bodybuilder of the Week: Sam Schrader! - Pics and info and more!
  • Name: Sam Schrader
  • E-mail: Sams_505@yahoo.com
  • Age: 19
  • Where: Albuquerque, New Mexico
  • Height: 5'10"
  • Weight: 191 Lbs
  • Years Bodybuilding :3
  • Favorite Bodypart: Biceps
  • Favorite Exercise: Cheat Curls
  • Favorite Supplements: BSN NO-Xplode, Iron Tek 100% Protein, Supplement Direct Creatine Ethyl Ester

How Did You Get Started?

For as long as I can remember I've wanted to be big. Unfortunately, I was always a skinny kid, even wrestling at 112 lbs when I first entered high school. I had a passion for bodybuilding, but no knowledge of lifting or dieting to apply. That started to change when I was 13 and joined a gym near my house. I was never the most consistent, and I had no clue how to diet, but I was finally on the right track.

Through that gym, I met an excellent trainer who had been a former NPC California champion named Romeo Villarino. I told him I wanted to compete, and at 17, with only 7 months of real bodybuilding training under my belt, I stepped on stage at my first show. From there, I competed a few more times and set my sights on the 2010 NPC Teen and Collegiate Nationals. I started working with IFBB Pro JoJo Ntiforo for this contest prep, and came in the best shape of my life, placing 5th in the Collegiate Division.

Sam Schrader.
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Sam Schrader.

What Workout Plan Worked Best For You?

My pre-contest and off season training don't differ too much. For my body, I've found it is important to keep the weight heavy (with proper form) to hold onto muscle when dieting, although I will include more high intensity techniques such as super sets and drop sets during contest prep. Also, my training is very instinctive: I never have a set workout plan. I typically go into the gym knowing what body part I'm training, and I let my body tell me what exercises it needs. That being said, a sample might look like this:

Day 1: Chest

Day 2: Back

Day 3: Arms

Day 4: Shoulders

Day 5: Rest

Day 6: Legs

Day 7: Rest

Abs: Every Other Day

Sam Schrader.
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Sam Schrader.

What Nutrition Plan Has Worked Best For You?

Meal 1:

Meal 2:

Meal 3:

Meal 4: Post Workout

Meal 5:

Meal 6:

Meal 7:

Sam Schrader.
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Sam Schrader.

What Supplements Have Given You The Greatest Gains?

I'm not a big supplement user, but there are a few that I always include in my routine. Pre workout I will typically take Supplement Direct Beta Alanine and Creatine Ethyl Ester, as well as NO-Xplode. I feel like this helps me achieve better intensity and strength in the gym, and force more blood into the muscles. When I'm dieting I also like to include supplements like ON Vanadyl Sulfate, to increase my insulin sensitivity.

Why do you love Bodybuilding?

I owe a lot to this sport. Before I threw myself into bodybuilding I was not always on the best, or most focused path. This sport has given me direction, a life plan, confidence, and a goal to focus on every single morning. This sport is unique in that you will never achieve anything by luck, or your own hard work: I love this, and it has been a lesson that I have applied throughout my life.

What Motivates You To Follow A Healthy Lifestyle?

My main motivation is that I don't want to quit this sport with any questions or regrets. No matter what you have achieved there is always something more you can do in this sport, and that keeps me motivated through every workout and every meal. I don't want to wake up some day wondering what would have happened if I had given bodybuilding my all; I am making sure I know what the answer will be.

What Made You Want To Achieve Your Goals?

Being a skinny kid but having big dreams. I admired the physiques of the bodybuilders I had seen pictures of, and wondered what it would be like to be at that level. In 2000, when I was a little kid, I met a former state champion bodybuilder named AC. He was the biggest guy I had ever seen in person, and was blown away by his accomplishments. That may be what lit the fire for me.

What Are Your Future Bodybuilding Plans?

Earn my IFBB Pro Card. This is my dream, and I wake up every day thinking "how can I make this happen?" In the short term, I plan to take a year off to move up to the heavy weight division, then evaluate where my physique is at and plan my next show accordingly.

Sam Schrader.
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Sam Schrader.

What One Tip Would You Give Other Bodybuilders?

Keep a food journal. This is at least 80% diet. The problem I hear all the time is "I can't gain weight!" These people always seem to think they're eating enough, but when confronted they can't tell you how much they eat.

If you record your food however, you can always know exactly how much to increase your food intake by. If you aren't gaining weight at 200g of carbs, up it to 250, and so on. Everyone can gain weight, you just have to have a concrete way to up your nutrients until you find that sweet spot.

Who Are Your Favorite Bodybuilders?

JoJo Ntiforo for all the help he gave me with my Nationals prep, and also Mike Matarazzo, Jay Cutler, Phil Heath, Kevin Levrone, Shawn Ray, and Chris Cormier.

These are just a few of my favorites, but I have the upmost respect for anyone who has achieved the upper levels of bodybuilding.

2010 MidUSA Teen Bodybuilding Champ Sam Schrader

Check out Sam Schrader's posing routine from the 2010 MidUSAs.

What Features Do You Use On Bodybuilding.com?

This website is a great resource. I primarily use the store, because of the amazing prices and fast shipping. I also use the forums on occasion (as a reader, not a poster) to look for unbiased supplement reviews. I do not frequently use BodySpace, but it is occasionally a good tool for spying on the competition. Ha-ha.