The Incredible Sam Shepherd Retires from Fitness Modeling & Physique Competitions
His entire high school career was consumed with football and the weight room. His diet was much different back then, but it gave him a strong base once he was done with high school. With nothing left to consume his time he stumbled upon bodybuilding and he has loved it ever since!
Sam is from a small town in West Virginia [New Martinsville]. He was a student at WVU and worked construction in the summer. Growing up in a small town he was raised on a strong work ethic and integrity. His parents always pushed him to be the best he could possibly be and that is one reason he fell in love with fitness. Either you put in the work and get results, or you don’t and you don’t get the results. There are no shortcuts.
Around 8th grade I hit puberty and had a growth spurt. I went from 5’2 to 5’8 in a matter of a year. My dad had bought my brother some lifting equipment for our basement and I started lifting a little too. I reported to football practice at 5’8” 125lbs my freshman year. My brother was a senior team captain, and made all-state. I remember looking up to him so much. He helped me in the weight room with what he knew and I worked so hard all year. My sophomore year I reported to practice at 5’9” 145lbs. One day I got into a little fight with a teammate and I will always remember him saying, “You will never be anything close to what your brother was.” That statement basically propelled my high school career and put me on the path to where I am today. I worked harder than ever. I stayed after 3 hour practices and lifted in the weight room. I discovered bodybuilding.com and learned how to really lift the right way. My junior and senior year I was 5’10” and 195 lbs. I ended up being a team captain, all-state, and winning state as a senior.
Sometimes it can be something as little as a negative statement that can help you find the love of your life. Mine is bodybuilding. I remember seeing my first Ronnie Coleman video and being amazed. I became infatuated with muscle and aesthetics. I would sit in class and draw what I thought was the perfect body and dream about my workout after school. Eventually I started reading the nutrition articles on bodybuilding.com and that was what really made the difference. I started to eat right for my body and the gains came flying in. That pretty much puts me where I am now. The thing that I love most about it is bettering myself every day. I want to be the best person I possibly can in every single way, this is one big part of it.
Is there anything you are working towards in the future?
I have a photo shoot with Pat Lee in Chicago June 21st and I am flying straight out of Chicago to L.A for a shoot with FLEX and IFBB Pro Matt Christianer. I am really excited and honored for these opportunities. I am currently dieting and training very hard in preparation for them both. Hopefully these first two shoots can launch a successful fitness modeling career and even more! I also plan on competing in my first Men’s Physique competition next spring.
What is your overall goal or your dream?
Overall, I want to be the best person I can be and help as many people as I can. I want to become an IFBB pro in Men’s Physique and the Men’s Physique Mr. Olypmia. That is a large task, but I do not believe I can achieve my full potential if I shoot for anything lower. I also want to become a very successful fitness model, and be on the cover of magazines. Ultimately I want to cast a good light on bodybuilding and the fitness industry and be able to represent it well. Hopefully, people will look back and say that I did great things, and looked awesome while I did it too!
His greatest accomplishment is and always will be being able to help and inspire others. Besides that he won the 2013 Collegiate Men’s Physique Overall. Also, making it into his first magazine (Muscle&Fitness) was great!
His routine has worked for him simply because it fits his schedule. He was a full-time college student and trained clients online. He moves fast throughout the workout and then moved on with his day. He made sure to get the most out of it though. "You have to be flexible with your workout, but as long as you hit each muscle group once a week, hit it hard, and give it proper rest you should be fine."
Sam Shepherd’s Routine:
Monday: Chest & Calves
- Incline BB Bench: 4×12
- Machine Chest Press: 3×20,12,10
- Incline DB Flyes: 40’s x 12, 45’s x 10, 45’s x 8 Superset:
- Weighted Chest Dips: BW +90lbs x 15, BW +45lbs x 12, BWx12
- Push-Ups: BWx15, BWx12, BWx10
- Cable flies: 3×15
- Calf Raises: 4×10-15
Tuesday: Back
- Pull-Ups: BW for 3×12
- Deadlifts: 135×6, 225×6, 315×6, 455×6, 475×6, 475×6
- DB Rows: 120’s for 3×10
- T-Bar Rows: 3×12
- Lat Pulldowns: 3×10,8,8
- BB Shrugs: 3×10-12
Wednesday: Cardio & Abs
- 20 mins HIIT on stationary bike Abs:
- Weighted Situps: 4×16
- Ab Rollouts: 4×12 Superset: 3 sets
- Ab Cable Crunches
- Leg raises
Thursday: Shoulders
- DB Shoulder Press: 90’s x 8, 90’s x 8, 80’s x 8, 75’s x 8 Superset:
- Front Plate Raises: 45lb. plate for 3×10-12
- DB Lateral Raises: 20’s for 3×8-10 Superset:
- Cable Lateral Raises: 3×8-10
- Cable Front Raises: 3×8-10
- BB Rear Delt Raises: 3×10-12
- Face Pulls: 3×10-15
Friday: Legs
- Squats: 315×3, 335×3, 355×3, 365×3, 185×15
- Leg Press: 5×10
- Leg Extensions: 4×15
- Leg curls: 3×10
- Straight Leg Deadlift: 4×12,12,12,20
- Calf Raises:4×10-15
Saturday: Arms
- Weighted Tricep Dips: BW + 90lbs. x 10-12, BW + 90lbs. x 8, BW + 90lbs. x 6
- BB Curls: 3×8-12
- Decline Skullcrushers: 3×12,10,8
- DB Hammer Curls: 50’s x 12, 50’s x 8-10, 30’s x 10
- Tricep Pushdowns: 3×8-15
- Reverse EZ Bar Curls: 3×12,10,8
- DB Curls: 3×8-12
Sunday:
- Cardio & Abs – Same as Wednesday.
Pics Of Sam’s Transformation
- “My entire high school career was consumed with football and the weight room. My diet was much different back then, but it gave me a strong base once I was done with high school”
What His Diet Is Like:
Well my diet is ever changing and I stay pretty flexible with it. I eat as clean as possible although I do have cheat meals at times, but I always hit my macronutrients by the end of the day.
Meal 1: 7:30 am
Protein shake – 2 scoops
Meal 2: 9:30 am
4 Whole eggs
2 Cups skim milk
1 Slice whole wheat bread
1 Serving peanut butter
Meal 3: 12:30 pm
Protein shake – 1 scoop
Meal 4: 2:30 pm
Mixed greens (spinach leaves, tomatoes, red onions)
Green olives
12 Boiled egg whites
1 Tbsp olive oil
2 Tbsp vinegar
1/2 Cottage cheese lowfat
1/2 Cup brown rice
Meal 5: 6:00 pm
Protein shake – 1 scoop
Meal 6: 8:00 pm
6 oz Chicken breast
Medium size sweet potato
Greek yogurt
Meal 7: 11.00 pm
Greek yogurt
1 Slice whole wheat bread
1 Serving peanut butter
What Supplements Does He Use?
I keep it simple and go with protein powder, creatine, beta alanine, fish oil, and a multivitamin. I take in just 5g of creatine a day and take beta alanine upon waking and pre-workout. Fish oil and multi are taken with lunch and before bed.
His Tips For Success For Beginners:
The three most important things are consistency, perseverance, and a hunger for more. As long as you don’t give up on yourself, and continue to work you will succeed. Also, remember fitness is just you vs. yourself. Do not try to compare yourself to others.
The Best Advice He Has Ever Been Given:
The best advice I have ever been given is probably from my dad and I still mess it up now and then. My dad is a really hard working man and I can’t tell you how many times he has told me, “Don’t half-ass it.” This basically means do your best. He has told me constantly to do my best in whatever it is that I am doing and I think that has stuck with me the most. Although I may mess up at times I try my best to always give my all in everything I take part in.
Mistakes He Made When He First Started Out:
Too many mistakes to name! I used to make my protein shakes with ice cream and I would just try to eat as much food as possible to grow. I grew up in a small town of five thousand people so I really never got to meet or know any bodybuilders. So, I had to learn a lot of what I know now from trial and error.
Where His Motivation Comes From:
My motivation really just comes from being the best I possible can be in ever fascist of life. I want to be as well rounded as possible and be the best “me” possible. My body, health, and fitness is a big part of that, so I give it the proper attention. I stay motivated every day, because I know there is always room for improvement. This desire has come from many places. Most of it is self inflicted, but I’d be lying if I said I wasn’t motivated by people who didn’t believe in me and hurt me in the past as well.
Favorite Bodybuilders and Inspirations:
I’ve had many inspirations growing up like Ronnie Coleman and Arnold. Although I do not compete in heavyweight bodybuilding they are the ones who originally introduced me to the sport. More recently guys like Steve Cook and my good friend Matt Christianer have really been huge inspirations for me.
For More About Sam Shepherd:
Facebook: SamShepherdFitnessInstagram: Samueltroyshepherd
Youtube: Samshepherd02
Twitter: YaBoySamuelTroy
More Pics Of Sam
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These pics will be deleted soon; I will leave them up a while since Sam was one of the Great young Fitness Models and Physique Competitors in both muscles and mind!
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