josh bridgeman post ukbff final

Shredding light on how MASS athlete Josh Bridgman earned 2nd place at the UKBFF Finals

 

What you’re getting:

  • A sneak peek at how show day runs
  • An uncut interview with the man himself
  • The naked truth about who rubbed oil on who… (Josh bares all for our readers)
  • Exclusive access to the macros and meal plans from the start of prep to the final grind
  • Exclusive workout routines that will get you pumped to take away try

Last week, we caught up with MASS athlete Josh Bridgman just days before he stepped on stage at the UKBFF Finals. (Click here to read about his journey). With the finals under his belt and a 2nd place trophy in hand, we decided to dig a bit deeper and find out everything you want to know about what it’s really like to be a top-level competitor…

 

Show day

6am: Wake up and check body (I was too bloated from overeating and very, very soft)

6:15am: Shower and scrub body one last time.

6:30am: Start drinking lots and lots of water to remove the bloating I had.

7am: Leave Loughborough to get to Nottingham for my tan at 8:30am.

7:45am: Arrive in Nottingham, Still drinking lots and lots of water.

8am: Registration for UKBFF Finals.

8:30am: Tanning appointment.

9am: Walk up and down stairs 10 times to keep heart rate up and try and flush the water and salt out of my body (still drinking lots of water)

10am: Show starts, still panicking about being bloated, still drinking water and haven’t eaten.

10:30am: Stop drinking and realise what’s done is done.

11am: Put my Shorts on I will be wearing on stage.

11:30am: Go down to the pump up area, plan through how I will pose one more time and my t-walk.

12am: Start pumping up.

12:15-12:20pm: On stage for the competitors to be cut down to the top 15. (call outs)

12:45pm: Final 15 Announced and back on stage for quarter turns and more call outs

1pm: Final 15 cut down to top 6.

1:30pm: Top 6 do T-walks and have comparisons

1:45pm: Top 6 are given the position they came.

2pm: Junior physique completed and all done!

 

 

ukbff junior physique finals 2015 josh bridgeman

How did you feel the day before the finals?

I was nervous, but very excited to eat my carbs and fill my muscles out the night before show day!!

What was your peak week strategy and how did it affect the package your brought to the stage?

I actually changed nothing, I felt I was lean enough already and only needed to fill out with a nice meal the night before, so no changes in water, food or salt anything like that!

Tell us a bit about your grooming and tanning routine…

Well 5 days out, I started scrubbing down, keeping my skin as smooth as possible to make sure the tan sticks well to me and it didn’t end up uneven. 2 Days out I completely shaved my body down (yes everything, haha) And then the night before just went over any bits of hair I missed or anything that had grown back. I woke up nice and early on game day and had my tan at 8:30am on the day of the competition!

Who came with you to the competition?

I was so so lucky to have a few people there, most importantly, my mum and girlfriend were there. I also had a lot of friends from University there! 2 people flying over from the middle east to watch and friends coming up from London and Stroud to come and watch! Couldn’t believe the support!

What was the atmosphere like backstage?

Tense, everyone was nervous and we could all feel it, everyone sizing each other up and pretending like we weren’t doing that!! But we all got on well and i definitely made some new friends.

How did it feel to be up on stage?

Incredible. The screaming crowd, Seeing my friends and family shouting my name and having all the hard work come to reality at that moment. Adrenaline was pumping, heart rate was flying. But what a feeling!!

 

 

ukbff junior physique finals 2015 josh bridgeman

Did your posing go to plan?

I feel my posing could of been better, but I nailed my T-walk in my opinion. Just need to sort my quarter turns out and overall presence on stage.

At what point did you realize you would be among the top placings?

When they called the top 6, I already could not believe it!! I went there for top 5, so when they called 6th out and it wasn’t me, my smile got bigger, and bigger, and bigger with each placing they announced. I really could not believe I got 2nd in the end! Especially with all the talent on show.

3 words to describe your feelings at coming 2nd in the finals:

Surprised, happy and overwhelmed, in that order.

What did you indulge in after the show?

I went to TGIS with my family and friends. It was more about the company than the food, but when the server asked if I was hungry when I ordered the biggest burger, he knew from the look I gave him that I was ready to put it down! Also my mum made a Nutella, Oreo and hazelnut cheesecake which went down very quickly that night!

Have the post-show blues hit in or are you still on an absolute high?

I am still flying high! Though a little bloated from the food, excited to bring a better package to the Amateur Olympia I qualified for on the 31st of October!

 

10 things we really want to know but have always been too polite to ask, about what really goes on backstage…

 

1. Most outrageous thing you saw someone eat backstage:

I saw people drinking honey, heaps of peanut butter and the smell of vodka was in the air!!

2. Amount of time spent thinking about the bikini girls:

Zero, because I have a girlfriend and she is the only girl I think about! hahaha

3. Percentage of guys who brought their Mums along:

Definitely over 90% – I saw a lot of guys running in their mums arms afterwards, then again so did I!

4. Biggest ego award goes to…

I wouldn’t want to point one person out, but I definitely got knocked out the way by a few big heads!

5. Average number of selfies per competitor:

At least 5 per competitor, check instagram!

6. Do people share their cheat food?

Yes!!! I couldn’t believe the amount of people that offered a lot of their own food!

7. Anyone shed a tear as they came off stage?

A few of the bikini girls who didn’t do well, and also some who did very well!

8. Is there a risk of smudging your tan with toilet paper? (You know what we’re getting at…)

Yes. That is all.

9. Who rubs oil onto who?

Tanning ladies onto everyone! Although a few guys made some new friendships through oiling each other haha…

10. How many more Facebook/Instagram/Twitter followers did you acquire?

I had around 50 or so I think! Mainly on my Youtube channel which was great! (Josh Bridgman Fitness)

Josh’s Diet

Week 1 2820kcal Final week 2250kcals
Breakfast: 629Kcals

3 Rashers of bacon – 174kcals

Oranic multigrain bread – 220kcals

160g eggs: 235kcals

 

 

Lunch: 711

300g chicken breast – 306kcals

90g basmati rice: 316kcals

10g Coconut oil: 89kcals

 

 

Dinner: 1470kcals:

10g Coconut oil – 89kcals

3 Healthy living wraps – 546Kcals

350g 15% fat mince – 658Kcals

100g Greek Yoghurt – 57kcals

30g Cheddar cheese – 120kcals

 

Breakfast: 555Kcals

50g oats – 195kcals

203g eggs – 298Kcals

200ml Almond milk – 29 kcal

10g Honey – 33kcals

 

 

Lunch: 588Kcals

300g Sweet pot – 258kcals

200g Chicken – 204kcals

100g green beans – 29kcals

8g coconut oil – 72kcals

 

 

Dinner: 613Kcals

200g 10% Fat mince – 412kcals

50g white rice – 176kcals

100g asparagus – 32kcals

 

 

Snacks: 611kcals

3 kalo low fat rice cakes – 87kcals

30g peanut butter – 188kcals

120g Banana – 126kcals

100g Greek yoghurt -96kcals

5g Honey – 18Kcals

 

 

 Josh’s Training Plan

Upper body workout

Bench press – 5 sets 8 reps

superset with

Bent over row – 5 sets 12 reps

Incline flies – 5 sets 15 reps

superset with

Lat pulldowns 5 sets 8 reps

DB Shoulder press – 5 sets 12 reps

super set with

Lateral Raises – 5 sets 10 reps

Rope pull downs – 5 sets 10 reps

Super set

Straight bar curls 5 sets 10 reps

30-60 Seconds rest between sets, very intense and good volume work.

 

Lower body workout

Squats – 5 sets 5 reps

Hack squat – 4 sets 12 reps

Extensions- 5 sets 10 reps

superset with

Leg curls – 5 sets 10 reps

Leg press – 4 sets 20 reps

21’s wide/narrow/normal stance squat – 3 sets of 7/7/7

30-60 second rest on each of these.

Final 2 reps a spotter is used, so failure nearly every set.

 

Josh Bridgeman
MASS SPC 2015 Champion
Facebook Josh Bridgeman Fitness
Instagram @joshbridgman
Twitter @Joshbridgman2
YouTube Josh Bridgeman Fitness

 Interview by Emma Pudge

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