Amateur Bodybuilder of the Week: Daniel McCaw

Amateur Bodybuilder of the Week: Daniel McCaw! - Pics and info and more!
  • Name: Daniel McCaw
  • E-mail:
  • Age: 27
  • Where: Detroit, Michigan
  • Height: 6'1''
  • Weight: 255 Lbs.
  • Years Bodybuilding :5
  • Favorite Bodypart: Shoulders and Legs
  • Favorite Exercise: Undergrip Rows
  • Favorite Supplements: Gaspari and MHP

How Did You Get Started?

I was always an athlete in high school, football, wrestling, and martial arts. Bodybuilding just seemed like a natural progression for me. After a few years into college with no sports I missed having the structure of a program with end goals.

Daniel Thomas McCaw II.
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Daniel Thomas McCaw II.

What Workout Plan Worked Best For You?

High volume and giant sets have always worked best for me. Through sports at a young age we develop bad habits which lead to injuries and aches and pains because we simply do not receive proper advice and guidance at the school level. Relearning form and correcting problems like these take much conditioning and repetition similar to studying for a test. We train our mind a certain way to correct mistakes; it's the same with muscles.

I have noticed that the best way to correct issues of injury, form, and proper execution is best done with volume. I can also make very little weight seem extremely heavy which will help save joints and work around tendon issues caused by previous injury. The sport of bodybuilding is about longevity not about how much you can lift. Lifting insane amount of weight can be great in the present but lead to many problems later on. Don't be mistaken I do include heavy weight training in my program just not every session. This isn't powerlifting.

Superset - Two exercises are performed consecutively without any rest.
Trisets - Three exercises are performed consecutively without any rest.
Drop Sets - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.
Add Sets - An add set is the reverse of a drop set in that as you progress the weight used increases with each set.

Day 1: Legs

  • Leg Extensions and Curls: 3 warm-up sets of unspecified reps
  • Leg Press: 4 sets of 60-80 reps (changing foot placing every 20 reps)
  • Front or Rear Squat: 4 sets of 20, 15, 12, 10 reps, 1 drop set of 20 reps
  • Superset:
      Leg Extension: 3 sets of 20 reps
      Walking Lunge (unweighted): 3 sets fo 15-25 each way
  • Triset:
      Lying Curl: 4 sets of 12 reps
      Reverse Curl: 4 sets of 12 reps
      Single Leg Curl: 4 sets of 12 reps
  • Single Leg DB Stiff-Leg Deadlift: 3 sets of 10-20 reps
  • Glute Ham Raise: 4 sets of 15-20 reps

Day 2: Chest/Tris

Day 3: Back/Traps

Day 4: Legs

  • Repeat Day 1 routine

Day 5: Delts/Bis

I take off days as I need them, sometimes after back I take an off day or sometimes it's after day 1 of legs depending on rest days the week prior. I have no set Mon-Fri schedule. Abs and calves get worked in as needed. Around contest time I take one off day being Sunday, abs are done every other day. Cardio in the off season is 30 min walking or stairmill 3 days per week first thing in the morning.

During pre-comp I add cardio as I need it, I have done as little as 45mins per day and up to 2hrs a day depending on condition and diet at that time. Seems my body is different every year as it matures. I do posing between sets with many body parts, as the contest approaches around ten weeks out I am posing everyday for 15-30 min post workout and closer to the show in the sauna as needed.

Daniel Thomas McCaw II.
+ Click To Enlarge.
Daniel Thomas McCaw II.

What Nutrition Plan Has Worked Best For You?

Usually a high protein, medium carb, medium fat protocol was what I have followed. However a friend of mine more recently convinced me to lower my protein and up my carbs and so far I have stayed very lean. To be honest it's much cheaper on my food expenses as well. This is something like 2-2.5g of carbs and 1.5g protein per pound of bodyweight with about 50g of added fats through egg yolk, walnuts, and olive oil.

Meal 1

Meal 2

Meal 3

Meal 4

Post workout shake:

Meal 5

  • 6oz chicken
  • 80-120g brown rice

Meal 6

Meal 7

  • Optional - depending on my work schedule and how late I am up during the day I'll have another shake with 2-3 scoops whey protein.
Daniel Thomas McCaw II.
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Daniel Thomas McCaw II.

What Supplements Have Given You The Greatest Gains?

I have consistently used Animal, MHP, and recently Gaspari for everything. I feel these lines are one of two concepts, a line that has something for everything with great quality, and/or a company that was developed by a bodybuilder. Gaspari and Dente were both bodybuilders and know exactly what would be good for the athlete and have great front runners for their companies as well as Universal Nutrition. I have tried just about every supplement I can think of in the last 7 yrs and I swear by these 3 companies based on consistency of good products.

Upon Waking:

Pre W/O:

Post W/O:


  • Gaspari Anavite: 1 serving
  • Vit B complex: 1 serving
  • Vit C: 1 serving
  • Vit E: 1 serving
  • No flush niacin: 1 serving


If Needed:

  • Probiotics (with red meat meals or higher dense carb meals): 1 serving

Why do you love Bodybuilding?

It is my form of meditation. You can take your day to day stress out in the gym. Being on stage makes all the hard work worth it, for me it is really for the self gratification. I view bodybuilding as a discipline not just a sport. It is based on a certain type of mentality, work ethic, structure. It is ideals such as these that set bodybuilding apart from other sports. You have to live it day in and day out.

What Motivates You To Follow A Healthy Lifestyle?

The simple answer- I USED TO BE A FAT KID! In 7th grade I was 5'8" weighing 270 lb. and around 20+ percent body fat. By 8th grade I was 175. The weight loss came slowly over the course of the year. It was something I worked at each and every day. Aside from this I am predisposed to some nasty health issues on both sides of my family.

My elders treated their body like amusement parks and paid the price for it in their later years and I don't want to have to be taken care of in my older years. I also truly love this lifestyle, nothing makes me feel more alive than to be able to have all my limbs working as well as my mind and being able to connect them to create myself in my own image.

Too often in our society these days people forego the idea of a healthy lifestyle, when really our health in the end is one of the biggest investments we will ever make. So we can either work hard now and invest time and money into ourselves thus creating a better person for the ones around us, or later in life we will invest a lot of money to diet a slow death. Which would you rather have?

What Made You Want To Achieve Your Goals?

Arnold Schwarzenegger was one of my favorite actors as a kid like many others. I collected every magazine he was in, I was just amazed by the muscular look. After losing all my weight and getting into sports(football, wrestling, martial arts) I wanted to look good as well as be a good athlete. We all have a certain level of talent, but skill is something that we must work at every single day.

Michael Jordan didn't just wake up one day and say to himself I want to be the best player ever and bam, multiple championships. No, he failed many many times along the way. I understood this and I have failed to, but that competitive nature in me, that warrior mentality I used in wrestling and martial arts has crossed over into my bodybuilding. This is something I work on with clients too, many of them I have to change their thinking from "I CAN'T" to "I CAN."

Daniel Thomas McCaw II.
+ Click To Enlarge.
Daniel Thomas McCaw II.

What Are Your Future Bodybuilding Plans?

Well after falling short of my goals last year at the Jr USA, not carrying enough size, followed by some issues in my personal life I needed to address, my goal right now is to re-qualify this year and then go right to work on the areas that are needed to compete in the national circuit in 2012. I have a good handful of people that believe in me and that is key for anyone trying to do well in this sport. As much as it relies on the individual, it is also a collective effort which allows one to give everything in the gym or on stage.

What One Tip Would You Give Other Bodybuilders?

Focus on consistency of your nutrition. Many guys fall short in the off season. I have learned over the past 5 years you have to diet year round to make the best gains. Yes enjoy life and food, but if your goal is to be a great bodybuilder then you must structure your life around a healthy lifestyle: 1. Nutrition, 2. Training, 3. Rest, 4. Supplementation - in that order!

Who Are Your Favorite Bodybuilders?

Currently Evan Centopani, Victor Martinez, Jay Cutler, and Roelly Winklaar. I will always be an Arnold, Flex, Levrone, and Ray fan. To me those looks are classic and unmatched.

What Features Do You Use On

I used many of the training video series, I understand that no single way to train is best and I like to try new things to shock the body from time to time. I also will refer many clients to the site for their supplements and to gain info. I like to make them become more conscious about learning about what goes into their body vs. just having them do it because I tell them too. My goal is to educate them so they can then help others too.