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Amateur Bodybuilder of the Week: Jacob Dunneback

Amateur Bodybuilder of the Week: Jacob Dunneback! - Pics and info and more!

  • Name: Jacob Dunneback
  • E-mail: None
  • Age: 27
  • Where: Fredericksburg, VA
  • Height: 5'8"
  • Weight: 187 lbs off 155lbs contest
  • Years Bodybuilding :2
  • Favorite Bodypart: Back
  • Favorite Exercise: Weighted Pull-Ups
  • Favorite Supplements: Animal Pak, Gold Standard 100% Whey, SuperPump Max

How Did You Get Started?

In high school I started lifting weights with my father to make me a better athlete. During college I continued to train to keep in shape. After college I spent a couple years as a distance runner. I even placed in a couple local half marathons. I lifted during this time too but I could never understand why I wasn't making any gains in muscle. After some issues with plantar fasciitis a friend mentioned I was built more like a bodybuilder than a runner.

Bodybuilding was something I was always interested in so I decided to give it a shot. I got a coach, Kelly Felske, who taught me how to prioritize my workouts on specific body parts and proper nutrition. Coach Felske also set up my pre show diet plans and posing routines. Every thing I know I learned from her and I try to represent her system to bodybuilding as best I can.

What Workout Plan Worked Best For You?

I train with a 5 day split. I try to mix up my routine every 4 weeks or so by alternating between low rep higher weight and high rep light weight routines. The routine that has done the most for my muscle strength and hypertrophy is as follows.

Day 1: Legs/Abs
Day 2: Chest/Calves/Abs
Day 3: Back/Abs
Day 4: Shoulder/Hamstrings/Calves/Abs
Day 5: Arms/Calves/Abs
Day 6 & 7: Off

What Nutrition Plan Has Worked Best For You?

In the offseason I eat a lot of the same foods I do during pre contest accept that I eat bigger portions and my diet is not as clean - I will use some sauces and I eat more cheat meals especially immediately after a hard workout. I also take whey protein before my workout, a combination protein after my workout, and casein protein before bed. Here's an example of my pre contest diet:

Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6:

What Supplements Have Given You The Greatest Gains?

The supplements that have given me the greatest gains are the Universal Animal product line, Optimum Nutrition Proteins and fish oil, Con-Cret creatine, and Gaspari SuperPump Max as a pre workout. Pre-contest I do not take protein powders or creatine since they tend to bloat me and hold water. Here's an example of my off season routine:

Morning & Afternoon
With Meals 1, 4 & Before Bed
Morning & Pre Workout
Post Workout

Why do you love Bodybuilding?

I love being able to see my hard work in the gym pay off on stage. On stage the adrenaline rush I get is incomparable. Also, bodybuilding is a brotherhood of like minded fitness individuals. I love the camaraderie in the gym and being able to bounce ideas about nutrition and supplementation as well as training off other lifters.

However, to me bodybuilding is an individual sport. The goal is to defeat your competition on stage, but the true reward is your own improved physique and the advancements you make over time.

What Motivates You To Follow A Healthy Lifestyle?

I am motivated by my personal dreams as well as my competition. I know that if I'm not putting in the work, my competition is and it will show on stage. First and foremost I am motivated by God and by my family. It can be hard to wake up some morning to work out before going to work, but by the time I finish my workout I am energized and ready for the day.

I work as a Health and Physical Education teacher and I love being able to pass my knowledge of nutrition and fitness on to future generations. Seeing them succeed in sports and in life also motivates me to practice what I preach and be a positive example of what nutrition and fitness can do for their life long goals.

What Made You Want To Achieve Your Goals?

Ever since I first started talking about bodybuilding at 140 lbs and 13% body fat, I've heard the same things: "You don't look like a bodybuilder," or "You're too small to be a bodybuilder." It seems that most people don't realize that everybody builder is not pushing 300lbs shredded and standing on the Olympia stage. However, once my pre-show diet started coming along for my first show and my definition started to come in, the comments started to change to "You're really shredded, but... You still don't look like a bodybuilder".

Well my first show came and went and even though I did well and I felt accomplished, I still wanted more so I put on ten pounds of solid muscle for the following year. Again I felt very accomplished in the work I put in and I strive to put on more muscle mass for future shows.

I am currently standing at 187 lb and 13%, while people in the gym have noticed more, I am still striving to improve my physique for future shows and prove to them that you can be successful in bodybuilding even if you never make it to the Olympia stage.

What Are Your Future Bodybuilding Plans?

I would like to win at the novice level and move up to the open class. After that, it would be nice to eventually win my pro card in natural bodybuilding. As long as I continue to improve I will continue to compete. I am constantly learning and implementing new strategies into my training and nutrition.

I am also currently half way through a masters degree program in Sports performance enhancement and injury prevention and would love to be able to pursue a career in that field in order to share my fitness knowledge with others.

What One Tip Would You Give Other Bodybuilders?

Determination manifests success. Consistency in training and diet is crucial. If you dedicate your life to something you can expect something in return.

Who Are Your Favorite Bodybuilders?

Flex Lewis, Brandon Curry, Jay Cutler, and Phil Heath.

What Features Do You Use On

I use the Store, BodySpace, and the articles.