We explain you in few steps how to optimize your nutrition behvaviour!
HD INTERVIEW – Sam ShepherdMen Interview July 15, 2013 - 10:46 am
Fitness Model and Men’s Physique competitor.
WHAT MISTAKES DID YOU MAKE AS A BEGINNER
AND HOW DIFFICULT IT WAS TO BEGIN?
S.S.: Starting out wasn’t very hard for me. I just fell in love with exercise and fitness and the changes
I saw in my body got me hooked. I definitely made some mistakes though! Starting out my training
was actually really good because my older brother showed me the ropes, but diet was another story.
I was eating as much as possible to gain weight, but not clean foods. I was eating fast food, cookies at
night, and putting ice cream in my protein shakes! Once I got diet figured out about 3 years ago the gains
really started to come!
WHAT ADVICE WOULD YOU GIVE ANYONE STRUGGLING TO STAY MOTIVATED?
S.S.: I think the key to staying dedicated is just pride and self discipline. For all we know you only
have one life and you need to make the most of it that you can! If what you want is to change your body,
then you most certainly have the tools to do it.
Society will try to drag you down to its level. It will want you to eat fast food, stay up late, drink every other
night, but you have the choice to rise above that. It’s all about the choices you make. Think about each one
and choose what is truly best for your long term goal, not your short term satisfaction.
WHAT ARE YOU MOST PROUD OF?
S.S.: I think I am most proud that I can inspire and help others meet their goals. I am a firm believer that
our lives are not our own and no man is an island. Even if I won every contest and rocked the cover of every
magazine out there it would mean nothing if I couldn’t give back.
Every time I see someone say that I helped them or motivated them I feel extremely proud.
DO YOU PREFER TO BULK AND CUT OR STAY LEAN ALL YEAR ROUND?
S.S.: I honestly bulked for close to 6 years up to 205lbs. It took me a long time because I tried to do it while
maintaining as lean as possible.
I finally cut this spring until now and right now I am down to 175lbs at 5% bodyfat. This year I am planning to do
one last all out bulk to 215lbs and then cut again. After that I will probably stay lean year round to stay ready for
photo shoots, competitions, etc.
WHAT IS YOUR FAVORITE EXERCISE AND WHY?
S.S.: My all time favorite exercise has to standing barbell curls. Simply because they give me an amazing pump,
they are fun to do, and I love the way I look in the mirror during them!
HOW DOES YOUR OFF DAY LOOK LIKE?
S.S.: I actually don’t take an off day, but I do take active rest days. On Sundays I go in and do a light cardio
session and work a weak point in my physique. And the rest of my day is just getting my nutrition in, studying
for school, and hanging with friends/family.
TELL US MORE ABOUT YOUR EATING SCHEDULE
5 am wake.
6 am breakfast: 4 egg whites, 1 cup oats, ½ cup strawberries
7 am – 5:30 pm work construction.
Eat at work at 9 am, 12 pm, and 3 pm.
9 am: 1 Adkins advantage protein bar
12 pm: 6 oz grilled chicken, 1 cup brown rice, 1 cup plain greek yogurt
3 pm: 12 oz tuna, 2 slices whole wheat bread
6 pm: 6 oz chicken, 8 oz sweet potato, 6 stalks asparagus
7 pm shower and workout.
8:30 pm: 2 scoops protein shake and ½ cup cottage cheese
9 pm shower and bed.
That is my schedule every day. It seems very boring but I love it! I stay active and I love hard work. I know if I can
do that schedule then I can do anything! You’ve have to truly love it to do what I do every day.
WHO ARE YOUR IDOLS?
S.S.: I really look up to guys like Matt Christianer, Greg Plitt, and Arnold Schwarzenegger. Matt and I just did
a shoot together in L.A. and he helped me so much, was a nice guy, and had the best physique I had ever seen.
I love Greg because he is just so motivated all the time and I really admire that. Arnold of course made me fall in
love with what I am doing today.
WHAT DOES YOUR SUPPLEMENT SCHEDULE LOOK LIKE?
S.S.: I keep my supplementation pretty simple. As a college student who pays rent and bills, I don’t have money
for too many supplements. Hopefully, I will be sponsored by a supplement company one day.
I stick with the basics and take when protein, a multivitamin, fish oil, beta alanine, and creatine.
Upon Waking: multivitamin, fish oil, beta alanine
Pre workout: creatine, beta alanine (mixed in a cup of coffee)
Post workout: 2 scoops whey protein, creatine