Teen Bodybuilder of the Week: Dave Keyes

Teen Bodybuilder of the Week: Dave Keyes! - Pics and info and more!
  • Name: Dave Keyes
  • E-mail: Isk8316@msn.com
  • Age: 19
  • Where: Elk Grove Village, Illinois
  • Height: 6'
  • Weight: 180 Lbs., Contest: 166 Lbs.
  • Years Bodybuilding :4
  • Favorite Bodypart: Biceps & Calves
  • Favorite Exercise: Standing Alternate Dumbbell Curls
  • Favorite Supplements: Optimum Nutrition Whey, Casein, Creatine, NOW Dextrose, a good multivitamin, and Tri-O-Plex Bars.

How Did You Get Started?

I actually got into bodybuilding through my younger brother, PJ. I saw him reading those crazy magazines, and buying all sorts of crazy supplements. At first, I thought he was crazy, and I thought those bodybuilders in the magazines were gross, and that the protein he was buying was "dangerous." Ha-ha.

Then, one day, he gave me a guest pass to the local gym and we worked out. I liked what he showed me, but I didn't know that this was just the beginning of what there was to come.

I picked up those magazines he was reading, started off with those over priced Muscle Tech supplements at the local GNC, and I began to hit the gym harder and harder every month. At first, I went a couple times a week with a bunch of my neighbor hood buddies.

We started off by playing basketball, then we'd go "workout", and then we'd hit up the hot tub. Not much of a workout. Then, my friends stopped going to the gym with me, and I was the only one left still going on a regular basis.

I knew it was time for me to get serious, and all the bodybuilders in Muscle and Fitness soon became my role models. I switched all of my workouts, and all my supplements. I started hitting the gym 5 days a week, and loving every second of it.

I started working out hard my junior year in high school when I weighed 150 lbs. and at the same height I am now. Throughout the last three and a half years my body has changed dramatically; my diet, and most importantly, my attitude I give to everything I do.


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Through the enormous physical and mental toll bodybuilding can take on you, I have realized that anything is possible as long as you are willing to do the work.

What Workout Plan Worked Best For You?

Throughout the last year, I have been on the MAX-OT workout plan developed by AST supplements. The 12 week program is available on their web site. There's a lot of good information on there, but just make sure not to listen to all their supplement crap.

Although, you must remember that everything works properly and realize it will not work forever. The best workout plan advice I can give you is to go to the gym and figure that out for yourself by constantly changing up your workout routine.

I workout Monday - Friday and I take the weekends off. Every workout is between 1 - 1.5 hours in length depending on whether or not it's leg day. Every exercise I do involves compound movements, heavy weight, high intensity, and a little cheating every now and then.

My workouts are tough and might seem a little quick, but I guarantee after you do three sets of parallel squats at 4-6 reps you're not going anywhere in the morning.

I'll usually do 12 sets total and work one muscle group a week. If you have trouble developing your calves or forearms; you can work them out two or three times a week. I always use 4-6 reps for pretty much everything at one point, but I do take it up to 6-8 reps sometimes and for abs I'll go as high as 12 - 15 reps.

Sample Week

What Nutrition Plan Has Worked Best For You?

During the off season, which is pretty much all year except for the 8 weeks that I diet for the Mr. EIU contest at my school, I pretty much only eat lean meats, whole grains, whey protein shakes, eggs, tons of skim milk, natural peanut butter, and healthy cooking oils.

I like to snack on Triscuits, beef jerky, frosted shredded wheat cereal, other whole wheat cereal with a little sugar to help keep me sane, and all the fruits and veggies I can handle. I love eating fruit, but the only way I eat veggies is when I throw them in my stir fry or I coat them in fat free margarine.

I usually end up eating about 4-5 times a day. Each meal I try to throw in a good amount of protein, a complex carb, some veggies, and healthy fats that usually end up coming from peanut butter or cooking oils. I'll go out and have a cheat meal one or two times a week, and that allows my cravings to be in check and also gives me a break from eating healthy nonstop. As long as I'm working out hard five times a week and staying active I know I can afford the extra calories every now and then.

Come contest time, I knock down my carbohydrates, my fat, my calories and I keep my protein levels in between 1.2-1.5 grams per pound of bodyweight. I type up my diet on excel and I post it on the fridge. This way I know exactly what to eat and when to eat it. Most of the time, I'll end up using my diet as a guideline and I'll switch up the carb sources if I don't feel like cooking some wheat pasta or something like that.

I make a new diet every week because I keep on cutting things out of it. Actually, the diet is very similar except that I just make my portions a little smaller to keep on cutting down calories and carbs. For example, I'll eat a 1/4 cup of oats instead of a 1/2 cup for breakfast.

Here's a small portion of my diet I used during my cutting phase. I changed around a bunch of things constantly, and some people might think that my calories and carbs might seem high, but you must remember that everyone's body is different and it responds in different ways.

Fortunately, I was able to consume a good amount of calories because of my genetics and extremely fast metabolism. Unfortunately, my room mate wasn't so lucky and his daily caloric intake was much lower than mine even though he weighed 30 pounds more than I did.

I also threw in higher carb days and lower carb days in order to continue tricking my metabolism. Towards the end of my diet I also switched most of my later meal carbs from starchy ones like oatmeal to fibrous ones like veggies.

Sample Meal Plan

    Meal 1
    1 whey protein shake
    1/2 cup of oatmeal
    5 egg whites
    1 whole egg

    Meal 2
    1 Tblsn Natural Peanut Butter
    1/2 pc Chicken
    1/2 cup veggies
    1/2 cup wheat pasta

    Meal 3 (post-workout)
    1 whey protein shake
    4 tsp. dextrose
    Packet of cream of wheat

    Meal 4 (post workout)
    1/2 whole wheat Pita
    1/2 can tuna

    Meal 5
    Serving brown rice
    1/2 cup veggies
    4 oz. extra lean ground beef

    Meal 6
    4 oz tilapia
    1/2 cup of Oatmeal
    1/2 pc Chicken
    1/2 cup veggies

    Meal 7
    2 slice low carb flax
    Slice FF cheese
    4 oz turkey
    1 Tblsn Natural Peanut Butter
    1/2 cup veggies

    Bed Snack
    Casein Shake


























What Supplements Have Given You The Greatest Gains?

Optimum Nutrition Whey, Casein, Creatine, NOW Dextrose, a good multivitamin, and Tri-O-Plex Bars.

Why do you love Bodybuilding?

I love bodybuilding because I know it's more than just a sport; it's a way of life. My day revolves around when I go to the gym, and when I'm done working out then I'm ready to start my day.

Not only is working out a passion of mine, but the fact that I can help other people achieve things they never even dreamed about really motivates me to bring out the best in everyone. Basically, being in shape just makes me feel GGGGRREEEAATT!!!! I know the gains I see from bodybuilding money could never buy.


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What Are Your Future Bodybuilding Plans?

Right now, I'm working on getting arms da size of CA-LIF-FOR-NA!!!! Ha-ha! I've competed in the Mr. Eastern Illinois University contest when I was a freshman, and I lost my weight class. Unfortunately, the judges only place one winner in each weight class.

I gained a lot of useful information from last year's contest that I applied to this year's contest, but I still came up short. I know I'm just a sophomore and I can't expect to beat someone that has years of training and experience on me.

Both times I competed in the Mr. EIU contest I lost to seniors. This year, the senior who beat me in my weight class went on to win the whole contest. I plan on competing in the Mr. EIU contest until I win it.

If it takes me until I'm a senior to win it so be it. After my college days are over, I plan on becoming a personal trainer and just staying lean and mean. I love bodybuilding, but I definitely couldn't train the rest of my life knowing that there are guys like Ronnie Coleman out there just waiting for me.

I'd have to gain about 150 pounds of muscle if I wanted to compete with him. I'll just gain 50 pounds every year for the next three years... I think I might have a chance. Actually, at the rate he's growing, I don't think that'll even be enough!

What One Tip Would You Give Other Bodybuilders?

Don't ever stop learning about bodybuilding. Bodybuilding is a constantly changing sport, and the more you know the more you will grow. Every time I click on Bodybuilding.com, every single page of Muscle and Fitness I flip through, and every meat head I talk to I learn something that I can apply to the gym, to the stove, or my everyday life.

Who Are Your Favorite Bodybuilders?

My favorite bodybuilder of all time is definitely Arnold Schwarzenegger. I'm pretty sure that he's one of everyone's favorites, but without him I don't think bodybuilding would be anything like it is today.

Also, I think Frank Zane's proportions were so perfect that he made himself look extremely muscular and athletic but not unusually big. I always felt that he would be able to fit in a crowd much better than Arnold or Ronnie. When I think of Roman sculptures I just think Frank Zane.

Over the summer, I had the chance to meet Skip LaCour. Skip was at one of the local supplement stores promoting AST. I got the chance to talk to him for a while and he was really down to earth, and I could tell that he loves what he does. The fact that he is a natural bodybuilder was pretty cool too. He told me he was 41, and he weighed 240. I definitely respect the fact that he's still working so hard at that age.