- Name: Dennis Fanucchi
- E-mail: DF49er@gobowling.com
- Age: 63
- Where: Livermore, CA
- Height: 5'10"
- Weight: 198 lbs
- Years Bodybuilding :9
- Favorite Bodypart: Abs/Chest
- Favorite Exercise: Swiss Ball Crunches with weight plate
- Favorite Supplements: BSN 'True Mass"
How Did You Get Started?
When I was 54 I was 130lbs and my mother told me that I was so skinny that I looked sick. The next day while shaving I looked at myself in the mirror and realized that I did look sick. A friend of mine owned a local gym and has always told me that if I ever decided to workout that he guaranteed me that I would have not a good body but a great body because of my discipline. I called him up and got started. He started training me and set me up with a nutritionist and I was on my way.
What Workout Plan Worked Best For You?
I workout 4 times a week and sometimes 5. On the 5th day I will work on body parts that I want to shock or that are lagging. My sessions are intense and last from 1 hour to 1 1/2 hours. Perform 4 exercises for each body part with reps 8-12. Every 4 weeks I have a "blast" week with heavy weights 4-6--8- reps to failure.
I hit each muscle group at least once a week and with all my workouts I concentrate "mind to muscle" while performing the exercise. Also I target every part of the muscle which also helps in giving me the sculptured look. I found that working my back and lats on separate days as well as the traps from the shoulders really has helped for great development.
I also use al of slow negatives to breakdown the twitchers for faster muscle growth. My workout program has a vast amount of exercises for each muscle part which allows me to never do the same exercise 2 weeks in a row. I continue to research new exercises to keep my workouts fresh and fun.
- Monday: Chest and Traps
- Wednesday: Lats, Bi's, Tri's
- Thursday: Quads, Hams, Calves
- Friday: Back, Shoulder, Forearms
- Sunday: 5th day random workouts-lagging body parts; shock body parts
My Favorite Exercises:Chest:
What Nutrition Plan Has Worked Best For You?
I have been on a very strict program for 3 years. I eat 7 to 8 meals a day. My plan is so clean that I just have to change it slightly before a competition. The last show I competed in I decided to do it 8 days out and I came in first place. After my recent physical my doctor told me that my Bad Cholesterol was too low and that I eat to clean. He said that he has never said that to patient in his career.
I burn fat easily so I have to intake a good sum of carbs to maintain and grow. I still weigh and measure my food every night. It takes me up to an hour to prepare my meals for the next day.
My current plan has me on Workout days taking in 6,130 Calories 50% carbs, 30%protein and 20% fat. On non workout days 5,500 Calories 35% carbs, 45% protein. 20% fat.
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I don't want to get old! I am 63 and I pass for 40-45 especially when I wear a tight shirt, tank top and no shirt. I am re-living my 40's at 63 and REALLY ENJOYING IT MORE!! I continuously get compliments and told that I am an Inspiration. Imagine, being 63 and many times I have the best physique in the gym, at the beach or pool. Besides all that, just feeling good about yourself and the pump you get while working out just adds to all the good.
What Are Your Future Bodybuilding Plans?
I plan to continue my competitions. This year I will be doing 4 to 5 shows including the California State. My coach and I are also considering the National Show this year.
What One Tip Would You Give Other Bodybuilders?
Nutrition is 80% of what you see. You have to fuel your body. If you don't put gas in your car it will go nowhere. Same with your body. You have to feed it to grow.
A week has 168 hours, if you go to the gym 4 days a week for an hour that leaves 164 hours outside the gym. That is where your growth is made or the damage done to your body. Fuel your body with good nutritional food. You don't have to be a strict as I am but just watch what you eat and drink. Be careful with your eating and drinking habits. You will be amazed at the results.