Vital Stats
Name: Mike Baldridge
Email: pmb11868@insightbb.com
Bodyspace: Going4Swole
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Before: |
After: |
Why I Got Started
As I was approaching 40, I was increasingly dissatisfied with the way I looked and my lack of conditioning. I was relatively active in my teens in different sports, but after graduating from college I let myself go. I worked long hours, never ate properly, and got little to no exercise.
On my 40th birthday I committed to myself to make a change. I wanted to get in great condition and gain as much muscle as I could and reduce my body fat. I have always followed the sport of bodybuilding and I decided I wanted to totally transform myself.
How I Did It
Lucky for me, a new Fitness 19 gym opened about the same time as my birthday, and they were offering great rates to members of my company. I knew at that point it was now my destiny to start working out so I could look and feel better.
I began working out with a trainer at the gym, learning about lifting and diet/nutrition. Later I began to work with another professional trainer who has encouraged me at working out and also provided much needed consulting on diet and nutrition.
Slowly, I began to see myself transform from a 98-pound weakling with no muscle to someone with some additional size and muscle while losing some much needed body fat. I still have a long way to go, but I'm more committed than ever to make a complete transformation and hopefully be able to compete in the future!
Supplements
Morning & Pre Workout:
-
Beverly International Muscle Synergy
4-5 tabs
Morning & Afternoon:
Pre Workout & Intra Workout:
-
Beverly International Glutamine Select Plus BCAAs
1 scoop w/ 16 oz water
-
Beverly International Creatine Select
1 scoop w/ 16 oz water
Post Workout:
-
Beverly International Muscle Provider
1 serving
3 Times Daily:
-
Beverly International Ultimate Muscle Protein
1 serving
-
Beverly International Quadracarn
3 tabs
-
Beverly International Ultra 4
2/1/1 tabs
With Each Meal (Except Post Workout):
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Beverly International Ultra 40
4 tabs
-
Beverly International Mass
4 tabs
At Meals For Fat Replacement:
-
Beverly International EFA Gold
up to 7 caps
Before Bed (Workout days only):
-
Beverly International Glutamine Select Plus BCAAs
1 scoop w/ 16 oz water
Diet
Meal 1:
-
eggs
8 whites, 2 whole
-
oatmeal (dry measure)
3/4 cup
-
fruit
1 piece
Meal 2:
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blended source protein
2 scoops
-
fruit
1 small piece
Meal 3:
Meal 4:
-
blended source protein
2 scoops
-
almonds
20
Meal 5:
-
grilled chicken
8-10 oz
-
brown rice
1/2 cup
-
green veggies
1 cup
-
olive oil or oil based dressing
1 tbsp
Meal 6:
-
blended source protein
2 scoops
Meal 7: Before Bed
-
chicken, beef, turkey
8-10 oz
Training
I do a 5-day split workout right now. I do abs twice per week and 1 hour of HIIT cardio on the treadmill 3 times per week.
Day 1: Chest/Biceps
Barbell Bench Press - Medium Grip
7 sets of 8 reps
Dumbbell Bench Press
7 sets of 8 reps
Cable Crossover
7 sets of 8 reps
Dumbbell Bicep Curl
5 sets of 12 reps
seatedMachine Preacher Curls
5 sets of 12 reps
Day 2: Back/Triceps
Wide-Grip Lat Pulldown
7 sets of 8 reps
Pullups
7 sets to failure
wide-gripOne-Arm Dumbbell Row
7 sets of 8 reps
Standing Dumbbell Triceps Extension
5 sets of 12 reps
seatedTriceps Pushdown
5 sets of 12 reps
Day 3: Legs
Barbell Squat
4 sets of 15 reps
Leg Extensions
4 sets of 15 reps
Standing Barbell Calf Raise
4 sets of 30 reps
Day 4: Shoulders/Traps
Barbell Shoulder Press
5 sets of 10 reps
Side Lateral Raise
3 sets of 12 reps
Front Dumbbell Raise
3 sets of 12 reps
Seated Bent-Over Rear Delt Raise
3 sets of 12 reps
Dumbbell Shrug
5 sets of 12 reps
Day 5: Legs
Stiff-Legged Dumbbell Deadlift
4 sets of 15 reps
Lying Leg Curls
4 sets of 15 reps
Seated Calf Raise
4 sets of 30 reps
Day 6: Rest
Day 7: Rest
Suggestions for others
It's easy to tell yourself you'll start tomorrow or put things off. Take my word for it, never put it off and never tell yourself that you can't do it.
Below are my favorite words to live by, and, with God's help and the encouragement of my family and friends, I plan to work as hard as I can to become a respected bodybuilder: "If it's possible I will do it. If it's impossible it will just take me a little longer!"