Over 40 Amateur Of The Week: Going Hard At Age 54!

Dale is living proof that bodybuilders have no shelf life. A strict diet combined with a hardcore work ethic never gets old!

Name: Dale Hedrick
E-Mail: dhedrick76@gmail.com
BodySpace: hedricD
Location: Stow, Ohio
Age: 54  Height: 5'8"
Weight: 172 lbs contest, 205-210 lbs off
Years Bodybuilding: 11

How Did Your Fitness Journey Begin?

I began lifting casually in college at Kent State University in 1976, but was also an avid jogger and couldn't add size to my frame. After graduate school, I started to lift seriously and switched my focus from running to weightlifting in 1990. I continued to jog for cardio, but backed off of the everyday runs and began to bulk up. I've been lifting hard since.

In 2000, I met Oliver McCaimbridge, who, at that time, was co-owner of TKO Sports Nutrition, an Akron area supplement store. We talked about my training goals and my focus turned to competitive bodybuilding. In 2002, I competed in my first bodybuilding competition in Monroeville, Pennsylvania, and placed fourth in the men's lightweight division. It was the catalyst I needed to pursue bodybuilding on a more serious level.

At my first competition, I was a modest 153 pounds on a 5-foot-8 frame. I lacked thickness, but made up for it by getting ripped. I dieted wrong in an effort to get the deep cuts and lost hard-earned muscle. I learned from my mistake and focused on offseason diets designed to add size and thickness. I took several years off from competing to put on clean size. When I returned to the competition stage in 2006, I was 168 pounds.

In 2010, I renewed my seriousness for training and approached Oliver McCaimbridge again, who became co-owner of Superior Fitness with his wife, Sarah. He revamped my workout routine and designed a special offseason diet to push my weight higher with the intent to step on stage as a high middleweight. In May 2012, I entered the NPC Pittsburgh at 172 pounds and placed second in the master's over 50. I returned to the Pittsburg in May 2013 and placed fourth. This minor setback motivated me to push further. I plan to continue competing and win the master's over 50 division next time.

What Workout Regimen Delivered the Best Results?

I vary my workout routine to continually stimulate growth. My completion workouts are naturally designed to develop deep cuts and definition that include 40-60 minutes of cardio twice per day. My offseason workout routine is designed to add muscle size, so I back off on the cardio and cut it down to 30 minutes 3-4 times per week.

Day 1: Chest/Triceps

Day 2: Shoulders/Arms

Day 3: Cardio/Abs/Small Muscle Groups

Day 4: Legs

Day 5: Back

Day 6: Off

Day 7: Abs/Cardio

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What Nutrition Plan Fueled Your Body?

I eat clean throughout the year, but enjoy a good German beer occasionally. I keep my protein intake between 250-300 grams per day and limit my carbs to a complex variety (oats, green beans, green veggies, yams, etc.). I drink 2-3 gallons of water per day.

Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
  • Fish


    8 ounce

  • Rice


    1 cup

Before Bed

What Supplement Schedule Gave You the Greatest Gains?

Supplementation is important for muscle growth and recovery. I take BCAAs after each workout and throughout the day. I also take glutamine in each protein shake throughout the day.

How Did Your Passion for Fitness Emerge?

I got into bodybuilding slowly. I lifted weights since high school, but my original goal was to stay lean and focus was running. I had a strong desire to bulk up and realized that jogging was counterproductive. It kept me lean and fit, but inhibited my growth and muscle development.

In the late 90s, I considered bodybuilding as a goal to shoot for in the gym. I'm goal oriented and knew that a competition goal would give me something to work for. This gave me the opportunity to enter a more competitive arena.

What/Who Motivates You and Inspires You?

I have a strong desire to battle Mother Nature. I'm a hard gainer and have to work hard to add size and muscle. As I get older, I'm motivated by a desire to be in the best possible shape to stave off the aging process as long as God will allow.

Currently, I train with Oliver McCaimbridge, co-owner of Superior Fitness. We work out frequently with serious competitors. It's motivating to hang with younger guys and try to keep up with them. I find inspiration in good-natured support and encouragement I get from them. We always encourage each other to achieve our best possible condition.

What Are Your Future Fitness Plans?

I competed in Jim Manions' NPC Pittsburgh Competition on May 4, 2013. I wasn't satisfied with my performance, so I plan to follow a strict offseason diet and training program to add additional muscle. In January 2014, I will start preparing for the spring 2014 contest season for a return to Pittsburgh and possibly 1-2 more competitions.

What Is the Most Important Fitness Tip?

If working out was the most important aspect to bodybuilding, then everybody would do it. There are lots of great lifters in gyms across the world, but there is no substitute for a good diet if you plan to be a competitive bodybuilder. Stay strict with your diet and eat clean. That is the only way to bring in the cuts and definition that wins contests.

Who Is Your Favorite Bodybuilder/Fitness Athlete?

I'm impressed with the physiques of Bill Pearl and Mark Dugdale. They come from different generations of bodybuilders, but have great overall symmetry and perfect proportion. For extreme size, Branch Warren's thickness can't be beat.

How Did Bodybuilding.com Help You Reach Your Goals?

Bodybuilding.com is a valuable source for motivation and training information. I refer to several of the diet and training programs to see how to change up my diet or workout routine.

Dale's Top 5 Gym Tracks

  1. "Born To Run" by Bruce Springsteen
  2. "Dancing In The Moon Light" by King Harvest
  3. "Satisfaction" by Rolling Stones
  4. "Come And Get It" by Bad Finger
  5. "The End Of The World As We Know It" by REM