Over 40 Bodybuilder of the Week: Dennis Bauer

Over 40 Bodybuilder of the Week: Dennis Bauer! - Pics and info and more!

How Did You Get Started?

I've always been a fitness enthusiast, but haven't always lived the lifestyle it takes to stay in shape. I've exercised and lifted weights for years pretty steady since 2000. I've used different programs to set goals, Body for Life, P90X, etc. However, I took a break from lifting in 2007 to train for and run a marathon, (the Traverse City, Michigan Bayshore Marathon) I finished in a respectable 3 hours 40 minutes.

I picked up some bad eating habits during my marathon training (because I could eat just about anything) and the lifting really took a back seat as I increased my aerobic training. I really focused a lot of my attention on endurance training the last couple of years.

At the beginning of 2009 I had to make a career change and, after moping around for several months, I decided I wasn't going to let circumstances I couldn't control dictate my future. So in June of 2009 I decided to start eating strict and increasing the intensity of my weight training and cardio workouts. I switched all my training around to focus on getting lean and gaining lean muscle mass. I finally got motivated to see what I could achieve with the body God gave me.

Now that I've started getting some visible results through bodybuilding I'm even more motivated to continue this journey. During my transformation process I've had the opportunity to help inspire several other people lose weight and begin living a healthier lifestyle. That makes my hard work in the gym even more rewarding!

Dennis Bauer.
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Dennis Bauer.

What Workout Plan Worked Best For You?


Day 1: Chest, Shoulders, Biceps And Triceps


Day 2:

Cardio usually an InsanityTM workout with Shaun T by BeachBody! Absolutely love it!!! I use the Insanity™ calendar and just do whatever is next on the list.


Day 3: Thighs, Hamstrings & Upper Back


Day 4:

InsanityTM workout with Shaun T by BeachBody!


Day 5:

InsanityTM workout with Shaun T by BeachBody!


Day 6: Chest, Shoulders, Biceps & Abs


Day 7: Rest

I may rest another day of the week if I'm feeling like I need it. If that happens I skip one of the InsanityTM workouts.


Day 8: Thighs Hamstrings And Low Back


Day 9:

    Repeat Day 1 and start all over.

Sometimes my schedule changes and I have to switch up the days but I usually lift 3 days a week and do a full body cardio conditioning workout 3 days a week.

I still want to keep my cardio conditioning at a high level.

Dennis Bauer.
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Dennis Bauer.

What Nutrition Plan Has Worked Best For You?

Right now I'm shooting for 50% protein, 30% Carbs, 20% Fat. Here's a typical day.


Breakfast:


Coffee:


Snack:


Supplements:


Lunch:


Snack:

  • 11 Fl. Oz. Myoplex Lite Drink

  • Supper:


    Snack:


    Snack:

    I've been cutting carbohydrates lately so I've been eating a salad with chicken breast instead of a sandwich at lunch. My suppers vary daily, but you can always count on lean meat and green vegetables, all carbs come from vegetable sources at supper time. At times I up my calorie intake if I'm not making gains.

    Dennis Bauer.
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    Dennis Bauer.

    What Supplements Have Given You The Greatest Gains?

    I've recently started taking a creatine stack before my workouts. It has been a huge plus for intensity and pump. So I definitely recommend that you supplement with creatine if you're serious about making gains in muscular development and definition. Make sure your stack includes L-Arginine. I've used EAS Myoplex Whey protein for years.

    Find a fat burner that works for you.

    I'm still experimenting with my supplementation.

    Why do you love Bodybuilding?

    I like the self-confidence it gives me! In a culture with nearly 70% of the population overweight, a healthy body (at 46 years old) really makes a statement! I like how I look and feel and I like the influence my fitness gives me with others who are looking for a change!

    What Motivates You To Follow A Healthy Lifestyle?

    Bodybuilding.com has been a huge motivator! I'm on my BodySpace daily to review progress pictures, check on blog entries, and see the success and determination of other fitness enthusiasts. Oh and also to see who's leading the "Inspirational Profiles-Men."

    I stay motivated by setting personal goals and helping others achieve theirs!

    Dennis Bauer.
    + Click To Enlarge.
    Dennis Bauer.

    What Made You Want To Achieve Your Goals?

    Influence and inspiration. Sure I want to be healthy and look great (show off some abs) but if I can't influence and inspire others to join me I feel like I'm losing focus and purpose! Everything I do with bodybuilding is directed toward those goals. I hope I'm successful in competition or get recognition so I have influence with someone I don't know who needs help and I can inspire them to pull themselves out of their rut! I'm discovering that I believe more in people than they believe in themselves!

    What Are Your Future Bodybuilding Plans?

    I'd like to enter a bodybuilding competition in 2010. I have a lot to learn so I'm beginning that process. It would be awesome to place as a novice in whatever competition I decide to enter. (Watch my BodySpace for more details later!) I want to gain about 15 lbs of muscle before my competition and drop my body fat to 5%. I hope to compete at about a 175-180 lbs bodyweight. Lots of work ahead!

    What One Tip Would You Give Other Bodybuilders?

    Never give up! You're an inspiration to those around you. So whether you achieve your competitive goals or not, you have influence to change the lives of those around you. So keep eating healthy and working out hard!

    Dennis Bauer.
    + Click To Enlarge.
    Dennis Bauer.

    Who Are Your Favorite Bodybuilders?

    Of course the most recent Mr. Olympias: Jay Cutler, Dexter Jackson and Ronnie Coleman, they all demonstrate years of dedication and commitment.

    I have some favorites on Bodybuilding.com too!

    Men:

    Women:

    Dennis Bauer.
    + Click To Enlarge.
    Dennis Bauer.

    What Features Do You Use On Bodybuilding.com?

    There're tons of features and contests on Bodybuilding.com so I'm surfing the site all the time to get info and find out what's new! So whether it's the store, forum, SuperSite or BodySpace I've been there! I've watched videos, read articles, looked at nutrition and exercise plans, etc. Bodybuilding.com has it all!

    I've started blogging and I read other BodySpace blogs. I review BodySpace profiles to see how my abs stack-up against the other guys (very motivational). I'm making new friends looking for other guys who'll share their knowledge and experience with a novice. I love the progress stats and photos and intend to use it monthly as I progress through my training. It'll help me stay on task as well as provide info and inspiration to others.

    Bodybuilding.com has it going on! Make sure your friends get plugged into Bodybuilding.com when they begin their transformation!