1. Biography
• Name: Eric Rodgers
• Age: 25
• Height: 5’9”
• Weight (Contest): 150 lbs.
• Weight (Off-Season): 165-170 lbs.
• Body Fat: 7%
• Hometown: Lewisburg, TN
• Gym: Harvey Gym
• Profession: Full-Time Student at Columbia State Community College / Trainer
2. What got you started in bodybuilding/fitness?
Wow, where to start—well, my oldest brother introduced me to the world of fitness / bodybuilding. At a young age, I went through what some would call the “chubby stage.” During this time, I was considered the underdog to my brothers and peers. Subjected to being picked on, I decided that it was time to make a change. Sports became a big part of my life—allowing me to work on physical fitness and strength conditioning. My sports background has also been the foundation of building my fitness lifestyle. Thirteen years later, I’ve had the honor of teaching fitness, nutrition, and inspiring those around me. To MuscleDog.com and those reading this story, it is a blessing to share my transformation.
3. What keeps you motivated to train?
My motivation stems from inspiring as many people as possible. Showing people that they can achieve the “impossible” and break barriers of all sizes.
“All of us are capable of making the so-called “impossible” possible. Get your mind right, fill up your gas tank with clean energy, surround yourself with positivity and let your light shine so that you can light the path for another.” - Eric Rodgers
4. What workout plan has worked best for you?
The best routine split that always worked for me was a 5 day split with 2 rest days. Rest is very important for growth and recovery.
Day 1: Cardio in the AM / Legs in the PM
Day 2: Biceps / Triceps / Abs
Day 3: Rest
Day 4: Back / Abs / Cardio
Day 5: Chest / Abs / Cardio
Day 6: Shoulders
Day 7: Rest
Day 1: Legs
Cardio: 20 minutes of HIIT
• Barbell Squat – 4 Sets of 12, 10, 8, 6 reps
• Walking Lunges- 4 Set of 20,20,10,10 reps per leg
• Leg Press – 3 sets of 15,12,10 reps
• Hamstring Machine Curl – 4 sets of 12,10,10,8 reps
• Stiff Legged Deadlifts – 4 sets of 15,12,10,10 reps
Day 2: Biceps / Triceps / Abs
• Alternating Dumbbell Bicep Curls –4 sets of 10,8,8 reps
• Hammer Curls –4 sets of 12,10,10,8 reps
• Close Grip Preacher Bar Curls – 4 sets of 10,10,8,8 reps
• Close Grip Tricep Bench Press – 4 sets of 12,10,10,8 reps
• Lying Tricep Extensions *Skull Crushers— 4 sets 10,8,8,6 reps
• Tricep Dips on Dip Machine – 3 sets to failure
• Hanging Leg Raises – 3 sets of 20 reps
• Cable Crunch -3 sets of 20 reps
• Decline Oblique Crunches – 3 of 20 reps per side
Day 3: Rest
Day 4: Back / Abs / Cardio
Cardio: Sprints – 20 sprints – 40-yd. intervals
• Wide Grip Pull-Ups – 3 sets of 15 reps
• Bent Over Barbell Rows – 4 Sets of 12,10,10,8 reps
• Close Grip Pull-Ups – 3 sets of 15 reps
• Straight Bar Pull Downs – 3 sets of 12,10,8 reps
• Hyperextensions – 3 sets of 15 reps
• Planks – 3 sets of holding for 2 minutes (weighted vest optional)
• Side Planks – 3 sets per side – Hold for 2 minutes (weighted vest optional)
Day 5: Chest / Abs / Cardio
Cardio: 20 minutes HIIT - Treadmill
• Barbell Bench Press – 4 sets of 10,10,8,6 reps
• Dumbbell Flat Flyes -3 sets 15,15,12 reps
• Incline Dumbbell Chest Press – 3 sets of 10,8,8 reps
• Incline Dumbbell Fly- 3 sets of 15,15,12 reps
• Cable Cross Overs-(burnout) 2 sets to failure
• Hanging Knee Raises: 3 sets of 20 reps
• Cable Crunches: 3 sets of 20 reps
• Hanging Oblique Crunches: 3 set of 20 reps per side
Day 6: Shoulders
• Standing Military Barbell Press – 3 reps of 12,10,10 reps
• Reverse Fly – 3 sets of 10,10,10,8
• Front Raises – 3 sets of 12,10,8
• Side Lateral Raises – 3 sets of 12,12,10
• Face Pulls with Rope – 3 sets of 15 reps
Day 7: Rest
5. What is your philosophy about cardio?
Cardio should always be fun and challenging. Incorporate interval training, sprints, agility ladders, jump roping, boxing, etc. Create challenges that will keep you motivated.
6. What is your philosophy about weight training?
Listen to your body, figure out the split that works best for you. By creating a plan you will have structure, and unique drive to do it. Have fun working out and aspire to set new goals to keep you moving.
7. Do you prefer HIIT or steady state cardio?
I incorporate both into my routines to change things up. Interval training has worked best for me. I do sprint 3x per week, as well as other forms such as using an agility ladder, boxing and jump-roping. Cardio is based on an individual’s preference.
8. What are your top 5 favorite exercises?
Squats, Deadlifts, Bench Press, Close Grip Bench Press, Barbell Bicep Curls.
9. What is your philosophy about nutrition?
I live by what I call the “90/10” rule. Eating Clean 90% of the time and allowing myself some room to enjoy foods like pizza, pie, and other junk foods. By having a “cheat meal,” you shock your body to jump-start your metabolism. Just remember: all things in moderation.
10. What nutrition plan has worked best for you?
Eating six meals a day to keep the metabolism going has worked the best for me.
Meal 1:
• 4 egg whites
• 2 whole eggs
• 1 cup oatmeal
• 1 cup blueberries
• 10 oz skim milk
Meal 2:
• 3 slices Ezekiel toast
• 6 oz. chicken breast
• ½ cup Greek yogurt
• Almonds
Meal 3:
• 1-1/2 cups oatmeal with cinnamon and Truvia
• 1 slice Ezekiel bread
• 6 egg whites
• 1 whole banana
Meal 4:
• 8 oz chicken breast
• 10 oz sweet potato
• 1 cup broccoli
• Sugar-free Jell-o snack - orange
Meal 5:
• 4 oz tilapia
• 2 cups mixed vegetables
• 2 low-carb wraps
Meal 6:
• 6 egg whites
• ½ cup cottage cheese
• 4 Tbsp salsa
• 2 cups of broccoli
• ON Casein shake (taken before bed)
11. What are your favorite cheat foods?
• Pizza
• Pumpkin Pie
• Snicker’s Blast from Sonic
• Krispy Crème Donuts
• Chili Cheese Fries
12. What are your favorite health foods?
• Sweet Potato
• Brown Rice
• Chicken
• Tilapia
• Greek Yogurt
13. What supplements have given you the greatest gains?
• Optimum Nutrition – 100% Whey Protein
• Optimum Nutrition— HydroWhey
• Optimum Nutrition Casein
• Cellucor’s M5
• Cellucor’s NO N-Zero
14. What does your pre and post workout nutrition consist of?
• Pre workout:
• Bulking – Cellucor’s M5 and NO N Zero, 8 oz black coffee
• Leaning – Cellucor’s NO N Zero, 8 oz black coffee
• Post Workout:
• Bulking – Optimum Nutrition’s HydroWhey - Chocolate and 10 oz white potato
• Leaning – Optimum Nitrition’s HydroWhey – Chocolate and 12 oz Gatorade
15. Which tools have helped you most with your nutrition and training?
My greatest tool has been eating every 2-3 hours, which are 6-7 balanced meals a day. Along with 6-7 meals, researching diets and reading labels has become a staple in my diet planning. Eating frequent meals is great for super-charging your metabolism. Another great tool is paying attention to the foods you eat, which can make a world of difference. Knowing how to utilize food as energy to build your body stronger is the key to success. When I cleaned up the diet, my body had taken a change for the better.
16. Have online resources (social networks) helped you in your training? If so, what are they and how have they helped you?
Yes, Bodybuilding.com, Bodyspace.com, Facebook.com, Youtube.com and MuscleDog.com. These sites have allowed me to expand my fitness network to connect with others I can help or vice versa. We can all learn from one another; therefore, these sites have played a major role in my growth in the fitness world.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
I turn to the sites listed in question 16. Being able to connect with others has expanded my knowledge of many fitness techniques and training ideas.
18. Who are your favorite fitness/bodybuilder competitors or role models?
A few of my fitness role models are Robert Perry of Xtreme Fitness, Micah Lacerte, of HitchFit, and Steve Poynter of Fitness Poynters. These individuals have a great level of passion for helping others, which inspires me to continue working hard on my fitness to motivate and inspire.
19. What obstacles have you had to overcome (injury, illness, relationships, etc)?
In December of 2006, I was diagnosed with Vasculitis. In a nutshell, Vasculitis occurs when your veins see themselves as bacteria; therefore, destroying themselves. From 2007 to early 2008, I went through many struggles of dealing with it. I dropped 20 lbs. in a matter of months due to not being able to work out. During this point, I lost all motivation about my fitness lifestyle, which caused me to get off track. The doctor explained that I could have five years to live depending on the type of Vasculitis. At this point, I changed my mind frame to keep my head up and forge ahead. Luckily, tests came back negative and by March 2008 everything was in the clear. Since then, I have managed to get back on track and remain focused.
20. What was the biggest mistake you made when you first started training?
OVERTRAINING…as I am sure many can agree. At first, we all approach the gym wanting quick results. I learned that the best growth came from correct training and ample rest.
21. What tips would you give to a beginner?
Start slow; be sure to work on form and technique. Find a partner to work out with so you can push one another. I encourage goal setting to keep it fun and interesting. The big key to working out is having FUN with it. Keep your head up, be consistent, and train hard—the results will come, I promise.
22. What are your future fitness goals?
I plan to step on stage within the next year at the WBFF in hopes of inspiring others. Other goals would be to get a job in the fitness industry that allows me to travel and share my passion for fitness with my peers, as well as the world. I think it would be amazing to make the cover / spread of a fitness magazine with some of the top fitness models in the world. Most importantly, I hope to continue inspiring those around me for years to come.
Again, I would like to thank MuscleDog.com for giving me the opportunity to share my transformation.
23. Where can we find you on MuscleDog.com?
My User ID is EEKRODG. Make sure to check out my photo gallery (before and after pics), fitness stats, interests, and more.
