Athlete Profile: Tom Orr

My Name is Thomas Orr. I am a 27 YOD police officer from Naples, Fl. I have been lifting weights for approximately 8 years. I started exercising during college. I just wanted to try to get myself in better beach shape. Well let’s just say that the decision to join a gym and start exercising has changed my life dramatically.

I fell in love with bodybuilding from the first day. I then began to take it more and more seriously. I became a personal trainer and worked for a personal training company for several years helping several different clients achieve their fitness goals. I have also competed in three shows in the last three years. In every competition that I competed in I placed in the top five of the division I was in. The last show I did (OCB South East Body Building Championship Orlando, FL) I placed first in the Novice division. I plan to go for my pro-card this November.

"Bodybuilding is about work ethic. You will go as far as you push yourself to go"

The Lift for Life website has been instrumental to my success. I used the information provided on this website both to train my clients as well as to train my self for upcoming
bodybuilding shows. I would like to take this time to thank all the people involved in your website for all the great information they provided me over the years.

One tip I would tell other bodybuilders is to never give up. Bodybuilding is about work ethic. You will go as far as you push yourself to go!

Height: 5 feet 8 inches
Weight: Off season: 169 pounds/Contest weight: 152 pounds
Age: 27
Years Bodybuilding: 8
Where I am from: Naples, FL
Favorite Body Part: Abdominals and Biceps
Favorite Supplement: Pure Pro protein shakes
EMAIL: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

My workout routine is constantly changing. The basic principle is to work out each body part twice a week with one day off at the end of the week. One day will be heavy lifting day. The other day will be a light lifting day (high reps). I also do an hour of cardio each day first thing in the morning before I eat anything.

Day 1: Back and Shoulders 3 exercises for each body part and 4 sets for each exercise consisting of 15 to 20 reps for each set. Abs 3 exercises 4 sets for each exercise consisting of 15 to 20 reps for each set

Day 2: Chest and Legs 3 exercises for each body part and 4 sets for each exercise consisting of 15 to 20 reps for each set. Abs 3 exercises 4 sets for each exercise consisting of 15 to 20 reps for each set

Day 3: Biceps and Triceps 3 exercises for each body part and 4 sets for each exercise consisting of 15 to 20 reps for each set. Lower Back 3 exercises 4 sets for each exercise consisting of 15 to 20 reps for each set

Day 4: Back and Shoulders 3 exercises for each body part and 4 sets for each exercise. First set is 20 reps. Second set is 15 reps. Third set is 10 reps. Fourth set is 6 reps.
Abs 3 exercises 4 sets for each exercise consisting of 15 to 20 reps for each set.

Day 5: Chest and Legs 3 exercises for each body part and 4 sets for each exercise. First set is 20 reps. Second set is 15 reps. Third set is 10 reps. Fourth set is 6 reps. Abs 3 exercises 4 sets for each exercise consisting of 15 to 20 reps for each set.
 

Day 6: Biceps and Triceps 3 exercises for each body part and 4 sets for each exercise. First set is 20 reps. Second set is 15 reps. Third set is 10 reps. Fourth set is 6 reps. Lower back 3 exercises 4 sets for each exercise consisting of 15 to 20 reps for each set.
 

Day 7: Off Day.

As most bodybuilders would agree, dieting is by far the most complicated part of the routine. Being a police officer makes dieting extremely difficult. This is largely due to
the fact that I am mainly in a patrol car for the majority of my day. This limits my food options. Therefore my diet is extremely strict. It is as follows:

Meal 1: 2 cups of shredded wheat cereal with a pure pro protein shake
Meal 2: Myoplex protein bar
Meal 3: 1 pint of Steamed Chicken 1 pint of brown rice
Meal 4: Myoplex protein bar
Meal 5: 1 pint of Steamed Chicken 1 pint of brown rice
Meal 6: Myoplex protein bar
Meal 7: 6 egg whites 2 eggs
My meal plan changes as it gets closer to the competition.

Tom Orr