Body Transformation: Roger Lockridge Body Transformation

Categories: Articles Motivation
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Before Stats
  • Age
  • Weight
    125 lbs
  • Bench
    95 lbs
  • Arms
After Stats
  • Age
  • Weight
    210 lbs
  • Bench
    425 lbs
  • Arms
Editor's Note: Everyone is different and these results may not be typical for the average person. To achieve these results you need to be willing to put in the work both in the gym and in the kitchen. Use this transformation for motivation for you to make the changes you want!
At 17 Roger weighed 125 pounds and had a bench max of 95 pounds. Today he is strong, massive and pressing over 400 pounds. Read about his amazing journey!

Lifestyle Prior To Change

I was really into basketball and pro wrestling.  I liked the then WWF (now WWE) and WCW because the guys were huge and I wanted to be like that, especially Goldberg. I was quiet and picked on a lot in high school.  I was a senior back then and very depressed.

What Was Your Turning Point?

The turning point was when I got a video in the mail.  To this day I don’t know how or why it got sent to me.  It was called Body of Work and it was by Bill Phillips. He is most known as writing Body-for-Life.  After seeing those transformations I decided I had to do this.  A couple of months into it, my girlfriend wanted to date someone bigger and had no faith in me so she dumped me on my 18th birthday. I was driven from that point on.

What Was Your Exercise Plan?

I didn’t want to reinvent the wheel so I stuck with basic compound movements.  Bench press, squat, deadlift, dips, pull ups, rows, etc.  I would throw in an isolation movement or two for balance.  I also went heavy.  I had a spotter every time I lifted.   I would do reps around 6-10 and max out on bench, deadlift, and squat every 4 weeks. I only did cardio once a week since I wanted to get bigger.  I did walk to the gym for warm up and cool down.

What is your current training approach?

Roger LockridgeIt is more or less the same in the weight room.  Some bodyparts I will use the now famous FST-7 program by Hany Rambod to bring up parts I think are lagging.  Right now I do FST-7 for back and quads.  I do 45 minutes of cardio 4 days a week now.  My split would look like this.

What Was Your Diet Plan?

1.5 grams of protein per pound of bodyweight, 2.5 grams of carbs per pound of bodyweight and about 80-90 grams of fat per day.  I also took in 1 gallon of water a day.  All of this was over 6 balanced meals a day.

What was your typical eating plan like?

The protein is the same as back then.  I only do carbs in the morning for energy and cut them out after lunch since I am leaning out.  I still do 6 meals a day and 1 gallon of water.  Lunch is my 3rd meal so from then on it is only protein, veggies, and water.  I want to be in 32 jeans by summer.  I am in 34’s now.  A quick idea of what I eat in a day would be like this.

  • Meal 1 - Egg whites, oatmeal.
  • Meal 2 - Protein shake and pineapple.
  • Meal 3 - Turkey sandwich with whole grain bread.
  • Meal 4 - Tuna salad.
  • Meal 5 - Some type of meat (whatever my fiancée fixes) and a salad.
  • Meal 6 - Tuna or casein protein.

What supplements did you use?

Back then it was a multivitamin, whey protein, creatine, and vitamin C.  Now I take a multi, whey, nitric oxide, Vitargo, and C.  The multi is very important.  Most people don’t take it seriously and they need to.

What Is Your Life Like Now?

Since February 2009, life has been crazy.  I started writing for and in December I was named 2009 Male Writer of the Year.  I also agreed to write for World Physique Magazine and be a part of Team World Physique.  I was also named 2009 Writer of the Year and Team Member of the Year for them.

Massive Rock Rockridge

I also do a video series for them called “Training With The Rock”.  I also contribute to Ironpinoy Magazine out of the Philippines. I never thought I would be “that guy” that helps others change their lives and from all the emails I get and comments I receive, that is happening and it is the best feeling in the world.

Advice For Others

As corny as it sounds, I am living proof.  If you believe…honestly believe in your heart that you can do it, you can do anything you set your mind to.  It is just a matter of how bad you want it.

More From Roger Lockridge

Thanks to all of those that have been there and supported me over the years and to all the supporters I have now with, World Physique, Ironpinoy, and around the world.  I am living my dream and they are making it all possible.  Thanks also to Muscle and Strength for having me in this feature.  I am honored.  If you are interested in me helping you, check out my website

Posted on: Sat, 06/22/2013 - 00:55

I'm 46, wanting to transform my body from 5'11, 206, lanky, to someone bigger more defined and results that people will notice! I do have weights at home that I use.

All comments welcome
ie supplements, diet etc.


Posted on: Sun, 06/20/2010 - 19:46

This is a very inspirational story, especially for me. Being 6'2 makes me look even more skinny. I am starting my own work out routine tomorrow, and not giving up until I reach my goal. Hopefully I can make a amazing transformation like you did.

Posted on: Wed, 06/16/2010 - 12:07

i have recently lost close to 100 pounds by running and changing my eating habits and drinking all water. But now i want to try and lose the excess fat that i have left. I know that running and eating right will help, i was just wondering if there was any personal advice or tips that you could share with me to help me accomplish this goal. And i know that if i put my mind to it, i can accomplish anything.


Roger Lockridge
Posted on: Wed, 05/26/2010 - 22:31

You can find products that are inexpensive and yet effective. It can be done. The biggest thing is food. If you can't get protein powder, tuna is anywhere from .50-.75 a can. Fruit and veggies are affordable too. Just keep striving and it can be done.

Posted on: Mon, 03/29/2010 - 03:33

I seen your story and i can relate to it. Im 26 years old, 5' 8" and 138 lbs. My biggest influence for wanting to get more muscle mass is Triple H. Im looking for a good routine that could help get me going towards my goal. The only thing is, I can't really afford all the vitamins and protein shakes and all that stuff. Is there alternatives that i could try to get me going? I would appreciate your input. Any ideas you can think of i will gladly listen....

Thank you,

Posted on: Fri, 03/26/2010 - 15:47

pretty motivating story. im in the same boat,im 26,6'2",135 lbs. if you look up weak and skinny,im next to the definition. ive been doing the dumbell split now for 3 weeks,and my wife already sees changes in my appearence. (it helps that ive quit smoking too) ive also gained 5 lbs already. perhaps today was an off day,but i found myself struggling,then while drinking my protien shake after my workout,i stumbled on this story. if you can do it,i can too!