- Name: Chad Kerr
- E-mail: firstname.lastname@example.org
- Age: 30
- Where: Estevan, SK Canada
- Height: 5' 8"
- Weight: 255 Lbs., Contest: 215 Lbs.
- Years Bodybuilding :8
- Favorite Bodypart: Back & Legs
- Favorite Exercise: Deadlifts & Squats
- Favorite Supplements: Food
How Did You Get Started?
I grew up sports fanatic. Played baseball, ran track & field and played hockey. I have always been a very competitive person. Wanting to be the best at whatever I did. I started playing hockey at the age of 4. My dad had me on skates when I was 11 months old. I went on to play 4 years of Junior 'A' hockey and Senior hockey after that. When my hockey career was over at the age of 21, I started working out a little here and there with some friends. They all said I should get into bodybuilding because I had the genetics for it. I knew nothing about training, nutrition or anything.
I started buying magazines, books etc. At the time Dorian Yates had become Mr. O. As soon as I saw him, I said I want to look like that someday. Seeing the pictures of Dorian Yates made me educate myself on what I needed to do to look that way. I started reading and asking other bodybuilders questions.
I started training seriously at the age of 22 and weighed only 170 lbs. Once I learned how to eat properly and how important nutrition is, I put on 20 lbs in that first year of training. At this point I had no plans to compete, but my friends kept telling me to compete and that I would do well. I was really scared to get on stage in front of all those people. After my first year of training I decided to give competing a try. I did my own diet just from what I had read and learned from others.
I dieted for 12 weeks and ended up winning my first show at a body weight of 191 lbs. I did the provincial show 3 months later and won the lightheavy weight class. After that I thought this isn't so bad and maybe this is my calling. I trained for another full year and decided to give the 2000 Canadian Nationals a try. I was out of the top 15 in my class and had my eyes open as to what calibre of bodybuilder you had to be to compete at the national level.
After 3 years of training I felt I still wasn't ready for this show yet. I set out to improve on my physique. Since then, I have trained hard for 6 years and invested in some professional assistance. I also learned more about my body and what works for me and what doesn't.
I competed at our provincial level show (in Canada) on June 10, 2006 and won my Heavyweight class and the Overall Men's Bodybuilding title. With the help of IFBB Pro Dan Dufresne I accomplished this. I came into the show at 214 lbs. Winning the overall title has given me a life time bi to compete at the Canadian Nationals. My plan now is to train for another 2 - 3 years and improve on a few things and then I will give the Canadian Nationals a try. I would love to someday turn professional.
What Workout Plan Worked Best For You?
I am a high volume trainer. I train using a lot of sets, lots of reps to fully exhaust all muscle fibres. In the off-season I typically follow a 2 on 1 off, 3 on 1 off schedule. During pre-contest I train 5 days in a row.
Monday - Back
I always start with chins. This is my warm-up. I stretch my lats between every set to get more blood in the muscle. Each set is taken to failure. I usually pyramid up in weight in the 10 - 12 rep range.
Tuesday - Chest & Biceps - 30 min. of cardio
I am a huge believer in free weights. I very rarely use machines. Heavy bench press is how I developed my chest. Presses, presses and more presses. I include lots of warm-ups. The warmer you are the more you can lift!
Wednesday - Cardio only
1 hour of cardio
Thursday - Shoulders & Triceps - 30 min. cardio
6 sets seated side laterals
4 sets seated dumbbell presses
4 sets front dumbbell raises
4 sets side cable lateral (behind back)
4 sets reverse pec dec (rear delts) superset with bent over dumbbell
3 sets standing military presses
I feel it is important to warm-up your shoulders to help prevent injury, so I usually warm-up 3 sets of side laterals at a lighter weight.
Friday - Legs (Quads)
Saturday - Hamstrings & Calves
I normally like to split my quads and hamstrings into 2 days so I can focus more on my hamstrings. After a quad workout I am most times totally exhausted. I do 15 - 20 reps for all leg workouts. I don't do any low reps for legs. I feel your legs can handle a lot of reps to build and shape the muscle. More reps means more blood to the muscle and bigger pumps.
I only train calves once per week. Full range of motion with moderate weight, 10-12 reps per set. I believe this is the best way. I believe people can over train their calves, because we use our calves everyday they only need to be trained once per week.
This is a typical week of off-season training for me. I also use a lot of drop sets, supersets, giant sets to switch things up from time to time. I never do the same workout twice in a row. All sets are taken to failure. The basic movements is how I built my physique to this point. Bench press, deadlifts, squats, military presses, bent row.
Monday - Back
Tuesday - Chest
Wednesday - Arms
Thursday - Shoulders
Friday - Legs
Saturday - Off
Sunday - Off
Cardio is done Sunday thru Friday, 1 to 2 hours per day as the contest gets closer.
What Nutrition Plan Has Worked Best For You?
First of all, nutrition is about 75% of bodybuilding. Without it you will get no where. I eat 350 - 400 grams of protein per day and 400 - 600 grams of carbs. Protein comes from steak, chicken, egg whites and fish. Carb sources are rice, oatmeal, pasta, potatoes, and bagels.
Here is a typical off-season day of my meals:
2 whole eggs
8 egg whites
2 cups oatmeal
1 bagel (whole wheat)
2 pieces of fruit
1 1/2C rice
8-10 oz steak or lean ground beef
8 - 10 oz potato
10 oz fish
6 oz pasta
9 oz steak
2 C rice
2 Tbsp. Udos Oil
What Supplements Have Given You The Greatest Gains?
I have never really been a big user in supplements to be honest, but I have tried some supplements and sometimes will have the odd protein shake. I do believe that food is the best thing for you. There is no doubt that supplements are beneficial to your body, but they are called a supplement for a reason; to supplement food. I have always eaten food, right from day one. People always ask me what supplements do I use and I tell them none, I just eat food.
I have no problem eating all this food in a day. Besides back in the days of Arnold they didn't have all these supplements that are on the market today. There is nothing better after a hard training session to have a big steak and baked potato or rice.
Another reason I haven't used supplements is because of the cost. It can get expensive when a tub of protein is gone in a few weeks. I simply couldn't afford it. I felt my money was better spent on groceries. I have tried glutamine, creatine and protein powders. If I had a sponsor I would definitely try more supplements.
Why do you love Bodybuilding?
Bodybuilding has turned my life in the right direction. Back when I was 22 years old, before I started training, I was having relationship problems with my girlfriend at the time. I started drinking and using recreational drugs. I was going in the wrong direction. So when I started training I quit all the drugs and drinking cold turkey. I haven't touched them since.
I have set out on a journey to become a professional and have left those things behind. I wouldn't have met my beautiful wife Cea Anna, if it were not for bodybuilding. I met her at my first show and we fell in love from that day on. We support each other 100%, bodybuilding is our life. It has taught me discipline and what dedication is. Bodybuilding is a lifestyle and I love it. I love training and feel at ease when I am in the gym. I don't know where or what I'd be doing if I were not a bodybuilder.
What Are Your Future Bodybuilding Plans?
My future plans are to take the next 2 - 3 years to really improve my physique. Then I would like to compete on the Canadian National stage as a super heavyweight. I am following my dreams of becoming a professional. I would also like to get my name out there and let people know I am for real. I live in a very small town and I am virtually an unknown bodybuilder.
What One Tip Would You Give Other Bodybuilders?
I would say to be consistent with your diet and training. Get your nutrition in tact first before you do anything. Eat, eat and eat some more! Educate yourself as much as you can. I am always asking questions as to how or what I can do to improve. In the gym don't worry about how much weight you are lifting. It's not about how much weight you can lift, it's about how you are doing it because you do not impress anyone lifting heavy and stupidly.
Also, remember that it takes "time" to build a physique. No one is going to get a physique they want over night. Be patient and keep training hard and eating right!
Who Are Your Favorite Bodybuilders?