Over 40 Bodybuilder of the Week: David Johnson

Over 40 Bodybuilder of the Week: David Johnson! - Pics and info and more!
  • Name: David Johnson
  • E-mail: eagles138@hotmail.com
  • Age: 48
  • Where: Dover, Pennsylvania
  • Height: 5' 10"
  • Weight: 180 Lbs., Contest: 160 Lbs.
  • Years Bodybuilding :4
  • Favorite Bodypart: Quads & Abs
  • Favorite Exercise: Preacher Curls
  • Favorite Supplements: Creatine, Glutamine, Whey Protein, BCAA's.

How Did You Get Started?

I posted some pecs after doing a twelve week "Body for Life Challenge," and a few people encouraged me to try a bodybuilding competition. Bodybuilding had always intrigued me. I wondered how the competitors achieved that "cut up" look. Never in a million years did I dream I could enter a contest, but this little bit of encouragement got me curious.

Through a friend at work, I found a trainer who trained bodybuilders. He was a great help in getting me started and teaching me how to pose. I also learned quite a bit on line from websites like Bodybuilding.com, Leanandstrong.com and reading books on the sport. I had been a gym rat since I was in college but never had any solid direction on how to workout or eat. I soon learned how important it is to have proper nutrition.

At 45 years old I entered my first bodybuilding contest. I will never forget the feeling of winning that first trophy after putting all the hard training in. It was only a third place trophy, but to me it felt as good as any first place trophy I have won since because, with the help of my wife, friends, and God, I had accomplished something I never thought possible.

arrow My placings:

    NABBA Maryland State Cup - Novice - 3rd, Masters - 7th
    NABBA Keystone Classic - Men's Athletic - 2nd
    NABBA Susquehanna Valley Classic - Men's Athletic - 1st
    NABBA Nationals - Men's Athletic - 2nd

    NGA Philadelphia - Novice Lightweight - 2nd, Masters - 4th
    NABBA Susquehanna Valley Classic - Men's Athletic - Tall 1st & Overall
    NABBA Keystone Classic - Men's Athletic - Tall - 1st & Overall
    NABBA Nationals - Men's Athletic - 2nd

    NABBA Jr. Nationals - Novice Tall - 3rd, Masters - 2nd
    NABBA Nationals - Men's Athletic - 2nd

    NABBA Susquehanna Valley Classic - Novice Tall - 2nd, Masters - 2nd
    NABBA Keystone Classic - Men's Athletic - Tall - 1st and Overall

What Workout Plan Worked Best For You?

I like to change my routine up fairly often. Generally I train each body part once a week and when trying to improve a weak area, I work it twice per week. I generally like to use four to five exercises for larger muscle groups and three exercises for smaller ones. I typically do three sets per exercise, not counting warm-ups and stay in the six to ten rep range. I frequently like to do strips sets on my last set and really concentrate on strict form for the last few reps. My unwritten rule is, if I can't do six reps, it's probably too heavy.

I have battled a lot of elbow and some shoulder tendonitis probably from going too heavy as I get older. My current off season workout plan is:

I throw in one or two 20 min. cardio workouts per week in the off season, no specific days.

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What Nutrition Plan Has Worked Best For You?

I've tried several macro nutrient ratios. I don't think any one particular supplement has had a big advantage over another as much as keeping the diet pretty clean. My current off-season diet plan is 3700-3800 cal. with 30% carbs/40% pro/30% fats and looks like this:

arrow Meals

    1) 12 whites / 3 yolks / 1/4 cup cream of rice / few strawberries / 1 Tablespoon Udos

    2) 6.5-7 oz. chicken breast / 3/4 cup brown rice / 1-2 cups broccoli / 1 Tablespoon flax oil

    3) 7 oz. top round / apple / salad w/ oil dressing / 2 Tablespoon natural peanut butter

    4) Same as number 2

    5) Workout shake 2 scoops whey / 3/4 cup maltodextrin / 1/4 cup dextrose

    6) 6 oz. chicken breast, turkey breast or fish or 1.5 cups cottage cheese / 1/2 cup oatmeal or 5-6 oz. potatoes

    7) 12 whites / 3 yolks / 3/8 cup oatmeal / few strawberries

I have a bar or shake in place of a meal only if I'm pressed for time.

I average one to two cheat meals per week in the off-season. Off-season calories range from 3400-3800/day. Pre-comp calories bottom out around 2200 cal/day. Last precomp I tried carb cycling based on Tom Venuto's "Burn the Fat, Feed the Muscle." I liked it as the high carb days were a nice change. I'm a classic ectomorph, so I begin cycling only two low carb days / one high carb, and as I get closer to comp, three low carb days / one high carb day.

Low carb days bottom out at about 2200 cal and high carb about 2800 cal. I try to have my high carb day on a heavy lift day like when I work my legs or back. Since I lose muscle easily, I keep protein at 45-50% during precomp. Whether I'm losing weight during precomp or gaining it back in the off season, I try to do it slowly at about 1 to 1.5 pounds per week.

What Supplements Have Given You The Greatest Gains?

I have tried pretty many but really can't say I can attribute gains to any one supplement. I use Creatine, Glutamine, BCAA's regularly as well as whey/maltodextrin/dextrose in my workout shake. Other than that, good clean food is hard to beat.

Why do you love Bodybuilding?

I have always liked working out so bodybuilding has just given me a specific goal to shoot for in my workouts. Training for competition makes me step it up a level and gives me something to focus on. I like the challenge of trying to improve specific muscle groups. I like to feel that "good" kind of soreness in my quads the two days following leg day.

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What Are Your Future Bodybuilding Plans?

I'm not sure. I guess I'll take it to 50 years old, good Lord willing and go from there. I often think about getting certified as a personal trainer.

What One Tip Would You Give Other Bodybuilders?

"TRY" not to compare yourself to others. Concentrate on improving yourself and doing your best so when you hit the stage, there will be no regrets, regardless of how you place. Make sure that you make time for other important things in your life like God and family.

Who Are Your Favorite Bodybuilders?

Of course the Austrian Oak and Dave Draper, but my all-time favorite is Frank Zane, the "little" guy who made it to the top. He had incredible symmetry and proportion, and he even taught Arnold a lesson or two on coming in ripped to shreds.

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