Over 40 Bodybuilder of the Week: Dave Dlouhy

Over 40 Bodybuilder of the Week: Dave Dlouhy! - Pics and info and more!
  • Name: Dave Dlouhy
  • E-mail: muscleandperformance@gmail.com
  • Age: 60
  • Where: Chevy Chase, Maryland
  • Height: 5'11"
  • Weight: 182 Competition 210 Off
  • Years Bodybuilding :2
  • Favorite Bodypart: Abs
  • Favorite Exercise: Dave's Harder-Than-Hell 4-Part Abstruction Drill
  • Favorite Supplements: Scivation Xtend, VasoCharge

How Did You Get Started?

I decided that for my 60th birthday present to myself I would celebrate by being in the best shape of my life. I was always in reasonably good shape, but never ripped, jacked, or cut. I laid out a 24-month work plan, with short and long-term goals. I have executed the plan with fanatic dedication. One year into the effort I entered a contest at the 2009 Arnold Classic in Columbus, Ohio.

Winning was like rocket fuel. I am now heading toward my first All-Natural competition.

Dave Dlouhy.
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Dave Dlouhy.

What Workout Plan Worked Best For You?

Team Scivation Antagonist Training System


Monday - Biceps & Triceps

    Biceps

Triceps

Forearms


Tuesday - Back & Chest

    Back

Chest


Wednesday - Quadriceps & Hamstring

    Quads

Hams

Calves


Thursday - Delts & Traps

    Delts

Traps

Abs

Lower Back/Obliques


Cardio:

  • Monday PM: 45 Minute Spinning
  • Tuesday AM: 30 Minute Treadmill Incline Climb
  • Wednesday PM: 60 Minute Spinning
  • Thursday AM: 30 Minute Treadmill Incline Climb
  • Saturday AM: 45 Minute Spinning plus fix whatever muscle group needs extra work

Dave Dlouhy.
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Dave Dlouhy.

What Nutrition Plan Has Worked Best For You?

Team Scivation Carbohydrate Haters Anonymous Diet for Lean Mass 1800 Calorie Plan

Meals Calories Fats Carbs Protein
Meal 1 303 15 0 42
Meal 2 303 15 0 42
Meal 3 303 15 0 42
Meal 4 303 15 0 42
Meal 5 303 15 0 42
Meal 6 303 15 0 42
Total 1818 90 0 252


Meal 1

42g Protein, 15g Fat


Meal 2

42g Protein, 15g Fat


Meal 3

42g Protein, 15g Fat


Meal 4

42g Protein, 15g Fat


Meal 5

42g Protein, 15g Fat


Meal 6

42g Protein, 15g Fat

The fruits (120 calories) and vegetables (120 calories) can be divided amongst your meals as you choose. These are added to the above calorie plan. Add 1 Cup Oatmeal OR 8 oz Sweet Potato OR 1 1/3 Cup Rice to your post workout meal (250 calories). This is added to the above calorie plan. You are allowed one carb/cheat meal per week

Dave Dlouhy.
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Dave Dlouhy.

What Supplements Have Given You The Greatest Gains?

Why do you love Bodybuilding?

The people. I like to be surrounded by dedicated, energetic, positive, goal-oriented people. We pull together as we lift together. The energy spills over into all aspects of life.

What Motivates You To Follow A Healthy Lifestyle?

Take it to the limit. Challenge yourself. See what you are capable of. Be in better shape tomorrow than today by doing it and not wishing or thinking or making false promises to yourself. You can't want it more than you are willing to work for it.

Go over, under, around and through all the obstacles that will appear and seem to block you from achieving your vision of yourself.

Dave Dlouhy.
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Dave Dlouhy.

What Made You Want To Achieve Your Goals?

To share with friends and family and enjoy every day. To live a simple, healthy, positive life.

What Are Your Future Bodybuilding Plans?

Enter a regional bodybuilding competition. Build mass after this cutting phase.

What One Tip Would You Give Other Bodybuilders?

Get a couple lifting buddies who understand and are as dedicated to keep you motivated and encouraged. This is a long-haul sport.

Dave Dlouhy.
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Dave Dlouhy.

Who Are Your Favorite Bodybuilders?

All natural bodybuilders like Layne Norton, Derek Charlebois and Marc Lobliner.

What Features Do You Use On Bodybuilding.com?

Training videos, bodypart exercise guide and amateur workout schedules are good reference material, particularly for refreshing your workouts and introducing some variants in each muscle group workout.

Dave Dlouhy.
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Dave Dlouhy.