Amateur Bodybuilder of the Week: Joel Dale

Amateur Bodybuilder of the Week: Joel Dale! - Pics and info and more!
  • Name: Joel Dale
  • E-mail:
  • Age: 23
  • Where: Corvallis, Oregon
  • Height: 5'11"
  • Weight: Offseason 250 Contest 202
  • Years Bodybuilding :4
  • Favorite Bodypart: Lats
  • Favorite Exercise: Bench Press
  • Favorite Supplements: Fat Burner, Leucine, Multivitamin

How Did You Get Started?

In the winter of 2003, stress in my life led to anorexia and bulimia. After about six months of losing muscle, body fat, and weight, I was weighing 119lbs desperate for help. My mom scheduled me to start seeing a dietitian. After talking to the dietitian and a number of different bodybuilders and personal trainers I came to a solution to my health problems. 3 months later I won the Transformation of the Week on

Then after two years of training I decided to enter my first bodybuilding show. I won the Seven Feathers Novice Light Heavyweight class. Then a year later I won the Open Light Heavy class at the same show which qualified me for nationals.

Joel Dale.
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Joel Dale.

What Workout Plan Worked Best For You?

I have done just about every workout out there. So far the best one for me is Eric Bosner's Power/Rep Range/Shock Training. I also incorporate DC training extreme stretches for every workout. I train about 45 minutes in gym then do 20 minutes of walking right after each workout.

A typical week would look like this:

Monday: Chest

Tuesday: Back

Thursday: Biceps/Triceps/Calves

Friday: Legs

Saturday: Delts/Traps/Calves/Abs

Joel Dale.
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Joel Dale.

What Nutrition Plan Has Worked Best For You?

Meal 1

Meal 2

Meal 3: Pre/Mid And Post Workout

Meal 4

Meal 5

Meal 6

Meal 7

Meal 8

  • 2 Scoops Whey In Middle Of The Night

Joel Dale.
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Joel Dale.

What Supplements Have Given You The Greatest Gains?

Why do you love Bodybuilding?

I like a challenge and in bodybuilding there is always something to improve on.

What Are Your Future Bodybuilding Plans?

Keep adding lean body mass and eventually step onto the national stage when I am ready of course. At my height realistically I need at least another 40lbs of muscle to be competitive at that level. So my goal is to put on 10lbs of muscle a year for the next 4 or 5 years.

Joel Dale.
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Joel Dale.

What One Tip Would You Give Other Bodybuilders?

Leave the ego out of the gym. Don't be that idiot in the gym who loads up the bar and acts like there lifting it, when in reality you are just putting yourself at risk for injury and overtraining. Leave that ego out and actually do the lifts correctly with good form. I know we have all done this but the longer you do this the better your chances are to not improve. And focus on making small improvements because overtime adding up all the small improvements will equal large ones.

Also nutrition is over half the equation. So don't be that frat boy who trains really hard in the gym all week then they go out and get completely wasted every night of the week. I manage security at a bar and you would be amazed at how many people come up to me and go "Hey I see you in the gym. How did you get so big or how did you get so lean?" and the whole time they are double fisting a long island ice tea and an AMF. If you half-ass anything you will get half-assed results.

Who Are Your Favorite Bodybuilders?