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Amateur Bodybuilder of the Week: Chester Dudzik

Amateur Bodybuilder of the Week: Chester Dudzik! - Pics and info and more!

  • Name: Chester Dudzik
  • E-mail:
  • Age: 22
  • Where: Chicago, IL
  • Height: 5'10"
  • Weight: 190 Off, 165 Contest
  • Years Bodybuilding :6
  • Favorite Bodypart: Arms
  • Favorite Exercise: Bench Press
  • Favorite Supplements: ON Gold Standard 100% Whey Protein

How Did You Get Started?

I began lifting weights sophomore year in high school. I had just taken a weightlifting class and one of my friends who was a big athlete kept giving crap about how he was bigger than me. That I could never lift as much as him or be as big as him. Boy was he wrong. He was a great motivator and still a great friend today.

That got me started lifting weights and from there I just wanted to get bigger and bigger. I was never happy with my how big I was so I decided to learn how to pack on more muscle. I began reading those Muscle And Fitness and Muscular Development magazines and Arnold's Encyclopedia of Modern Bodybuilding. The more I read and learned and the more pictures I saw the more I wanted to look like those bodybuilders. Their physiques were like superheroes; they forced you to stop and stare.

I knew then that I wanted to be big like them. I felt that was how a guy's body should look like; humungous with full, defined muscles. Sometimes I wish it was a tad easier, but then again nothing good comes easy in this world. Over time I've continued my studies of the human body, reading several books, journals, online articles, as well as taking courses in college such as kinesiology, human physiology and anatomy, sports biomechanics and the list goes on.

Not to sound like someone's parent or some corny 80's learning video but it really is true that, "Knowledge is Power". The more you can learn about exercising and the human body the easier it will be to achieve your goals and be injury free.

Chester Dudzik.
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Chester Dudzik.

What Workout Plan Worked Best For You?

Below is a sample of 1 week of my workout plan. I like to keep a lot of variation; reps, sets, order of exercises and the exercises themselves change week to week. Back and leg workouts have 2 alternates with completely different exercises that I switch from each week that are not listed. I like 5 days lifting, 1 day off. If training for a competition I add in cardio in the morning for 45-60 min 4-5 days a week as well.

I train abdominals every other day and often perform drop sets on the last set of several of the exercises listed below. I try to make sure to stretch before a workout, especially on legs day.

Day 1: Back/Biceps/Abdominals

    Shoulder Warm Up




Day 2: Chest/Triceps

    Shoulder Warm Up



Day 3: Legs/Calves/Abs




Day 4: Triceps/Biceps/Forearms

    Shoulder Warm Up




Day 5: Shoulders/Traps/Back/Abdominals

    Shoulder Warm Up





Chester Dudzik.
+ Click To Enlarge.
Chester Dudzik.

What Nutrition Plan Has Worked Best For You?

Meals and amounts may vary depending on how near a show is.

Start Day With Protein Shake - 5:00 AM

26 Grams Of Protein, 18 Grams Of Carbs, 2.5 Grams Of Fat.

Post Cardio Shake - 7:00 AM

26 Grams Of Protein, 16 Grams Of Carbs, 2 Grams Of Fat.

Meal 1 - 7:30 AM

  • Omelet:

  • 5 Oz Sweet Potato
  • 50-60 Grams Of Protein, 35-42 Grams Of Carbs, 9 Grams Of Fat.

    Meal 2 - 10:30 AM

    60 Grams Of Protein, 38 Grams Of Carbs, 4 Gram Of Fat.

    Meal 3 - 2:00 PM

    60 Grams Of Protein, 42 Grams Of Carbs, 1 Gram Of Fat.

    Post Workout Shake - 5:00 PM

    60 Grams Protein, 60-70 Grams Of Carbs, 5 Grams Of Fat.

    Post Workout Meal - 5:45 PM

    60 Grams Of Protein, 1 Gram Of Carbs, 3 Grams Of Fat.

    Meal 4 - 8:00 PM

    50 Grams Protein, 42 Grams Of Carbs, 1 Grams Of Fat.

    Meal 5 - 11:00 PM

    60-70 Grams Of Protein, 38 Grams Of Carbs, 6 Gram Of Fat.

    Chester Dudzik.
    + Click To Enlarge.
    Chester Dudzik.

    What Supplements Have Given You The Greatest Gains?

    Why do you love Bodybuilding?

    So many reasons... First off would be the health benefits. Staying in shape allows me to reduce and help prevent a number of diseases. Another health benefit would be the reduced stress and anxiety levels, which especially is beneficial come finals week at school. Also, the feeling I get in the gym; the pump, the high from endorphins, the body itself, the attention; all the rewards of lifting that make you feel good.

    Knowing that most people out there don't have the dedication and perseverance like you, which allows you to get such a physique; it makes you feel a tad unique and special inside. Another reason is that most of the people you meet in the gym are very nice and friendly. The gym is a neutral environment where everyone is there for relatively the same purpose and goal. Therefore it's easy to relate and stir up conversation and meet some quality people and friends.

    Lastly, bodybuilding allows me to constantly set new goals for myself which upon completion fills you with such a complete sense of satisfaction and happiness.

    What Motivates You To Follow A Healthy Lifestyle?

    Basically all of the reasons above, but to be more precise I would say the knowledge of health, a pursuit to look and feel my best, and the drive to do my best when I compete in a show. It has become such a routine in my life; it's hard to imagine living any other way. Also, being a personal trainer it is important to be a good role model for your clients.

    Chester Dudzik.
    + Click To Enlarge.
    Chester Dudzik.

    What Made You Want To Achieve Your Goals?

    The most important motivating factor if I had to choose one would be the idea to do something great with one's life; to not be average. The feeling on that day of the competition that you're the best at something for maybe just a moment in time is unreal. I don't want to be just another person that drudges into work or school for 8 hours unhappily and come back and drink a 6 pack and eat cheetos. I think that's just a waste.

    I always felt the need to do something more, something great, and something outside the box. Bodybuilding was my choice.

    What Are Your Future Bodybuilding Plans?

    I've done 3 competitions now, one in 2006 with a broken hand and just recently I competed in 2 shows in 2009. I won my college Mr. EIU Show both the middleweight class and overall title: Mr. EIU 2009. The following week I won the NPC Northern Kentucky novice middleweight and novice overall title. At the moment I'm trying to train and compete in the Illinois State Championships in the open class. Hope to bring a little bigger slightly improved physique.

    Going to play it by ear from there, hopefully no matter what happens with this next show or life in general, plan on continuing to lift and stay dedicated to the sport of bodybuilding as much as I can.

    What One Tip Would You Give Other Bodybuilders?

    The one tip I would give other bodybuilders would be never give up. It's never too late to make a change as long as you give it 110 percent. I know from experience, I broke my hand and had rotator cuff issues, and partially tore my hamstrings. I took a year or so off from lifting lost just about all my muscle that I put on over 3-4 years in a matter of months and thought I was done with bodybuilding for good.

    Then I found some free time started lifting again, took it slow and steady, and here I am injury free with two contest winnings under my belt and going for another. You always have a chance, and can always get back into it or improve as long as you stick with it. It maybe tough but it will be worth it.

    Chester Dudzik.
    + Click To Enlarge.
    Chester Dudzik.

    Who Are Your Favorite Bodybuilders?

    There are so many great one's out there, it's really hard to pick. There's Arnold of course, who can be attributed to making this sport so popular. What an amazing physique he had back in the day, so great that it is even comparable to many of the top pros of today. I am also a big fan of Tom Platz, if only I could figure out his secret to those massive tree trunks he calls legs.

    Moving on, my favorites of modern time would be #1 Kevin Levrone, #2 Shawn Ray, #3 Flex Wheeler, and #4 Paul Dillet. It's a shame that none of them won an Olympia. I bet a few might still be competing today if they did. I'm starting to not care for most of the physiques of today's bodybuilders. After 2003-2004 it seems like everyone started playing the mass game and everyone has these blown up over exaggerated physiques that aren't aesthetically pleasing.

    I am crossing my fingers for Phil Heath though, I think he has an amazing physique and if he doesn't ruin that little waist of his I think he definitely has the making of a future Olympia.

    What Features Do You Use On

    In the past I have read the many training and nutrition articles that have been posted. I like to see what other people are doing, and try and find new and better ways to work muscle groups, as well as improve my diet. I especially like when people post pictures or videos on proper form or how to do a new or unusual lift. That is quite beneficial. Also, of course the store portion which is basically your one shop stop that sells just about anything and everything out there in regards of fitness which is always convenient, especially when it comes to getting contest preparation items.

    Chester Dudzik.
    + Click To Enlarge.
    Chester Dudzik.

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