- Name: Harold D. Criner (Dave)
- E-mail: hdc49@sbcglobal.net
- Age: 49
- Where: Fairborn, Ohio
- Height: 5'10"
- Weight: 190 Lbs.
- Years Bodybuilding :4
- Favorite Bodypart: Abs, shoulders
- Favorite Exercise: Weighted crunches, Military press
- Favorite Supplements: Creatine, Glutamine, Whey protein
How Did You Get Started?
I have been exercising for over 15 years but got serious after I had surgery for a double hernia. Sitting around for almost two months while I healed, I put on a few pounds that I wanted to take off. After I got the ok from my doctor, I began putting more effort into my workouts. Even though I was in pretty good shape I felt that I could do better, but I really did not know how.
I had read a lot about nutrition, but with so much information available, it was confusing. About three years ago, I noticed there was a trainer available, but hesitated asking for any help, even though I do stop and get directions when I am lost. Well, a few months later, I just got fed up with my progress, and walked into the trainers office, and said 'I need help'.
The trainer, Charles Baerman of Baer Fitness, looked up, smiled, and started me on a program of general fitness which involved eating and lifting weights a little different than I had been doing. After four months of Charles' help, I noticed a serious change in my physical appearance. It was at that time I thought about entering a bodybuilding competetion. I was at the stage in my life that I wanted to take some chances and this seemed like a perfect opportunity to take a chance. I talked with Charles about it, and with his guidence and encouragement, entered my first competetion 6 months later. What was even better, is that I took second place in the novice division and third in the Masters over 40. After that I was hooked.
I started at 211 lbs and in my first competetion I weighed app. 175 lbs, at a bodyfat of 9.6 %. I 'lost', and hope to never find again, 41 lbs of fat and gained 27 lbs of muscle.
Before pictures.
What Workout Plan Worked Best For You?
My workouts change every four to six weeks, but generally, I workout the major muscle groups four days a week, monday, wednesday, friday and saturday. I try to keep my workouts no longer than one hour, except on saturday, which can run up to two hours because I work my legs on Saturday. On Tuesday and Thursday I workout the smaller muscle groups such as my forearms, abs and calves. I do cardio work 3-4 times a week for 30-40 minutes in the morning on an empty stomach which seems to work well for me.
What Nutrition Plan Has Worked Best For You?
I eat very clean year round and currently consume around 2400 calories a day. I eat 6-7 meals a day which contains lots of chicken, fish, fresh vegetables, rice, eggs and protein drinks. A few times a month I change my breakfast to include pancakes to confuse my metabolism and to break up the monotony. Once a month, when I am not working toward a contest, I reward myself with a bowl of ice cream. The hardest thing I had to do was to learn to eat a lot of clean, fresh whole food. This was very difficult to do but once I set my mind to it, I was able to achieve my goal beyond anything I ever thought possible.
What Supplements Have Given You The Greatest Gains?
I take creatine and glutamine which I think has given me the best results for my money. I also take daily multi-vitamin, b-vitamins, glucosamine and chondroitin for my joints, two servings of water soluable fiber and Immune-26 for my immune system. I avoid steroids and any growth hormones as I am a natural bodybuilder and it is just not worth the risk.
Why do you love Bodybuilding?
I love bodybuilding because of the visual rewards I see and feel, and it is a great feeling to have people in the gym compliment me on my physic. Even with all of the help I get, it boils down to me getting into the gym and doing what I need to do, safely, to achieve my goals. The discipline and focus that I use in working out I find that I can bring to other parts of my personal and professional life.
What Are Your Future Bodybuilding Plans?
I plan on continuing to workout, increase my knowledge on nutrition, continue to compete, and hopefully be an inspiration to other baby boomers over 40. Bodybuilding is not just about entering competitions; to me it is a mindset that really means to be in the best shape you can be in without any excuses.
What One Tip Would You Give Other Bodybuilders?
If you do not have a trainer, GET one and listen to him/her. Charles is a constant inspiration to me. Be consistent and keep in mind that change does not happen overnight, but the results are well worth it. Get rid of any doubts you might have and just GET STARTED.
Who Are Your Favorite Bodybuilders?
My favorite bodybuilders are Larry Scott because he started with a small frame and became an Olympic champion with lots of hard work, and Frank Zane because of his near perfect symmetry - remember, he beat Arnold once.