- Name: Dave Hawk
- E-mail: firstname.lastname@example.org
- Age: 19
- Where: Pittsburgh, Pennsylvania
- Height: 5' 8"
- Weight: 205 Lbs., contest: 185 Lbs.
- Years Bodybuilding :2
- Favorite Bodypart: Chest
- Favorite Exercise: Curls
- Favorite Supplements: Many!
How Did You Get Started?
5 years ago I weighed 105 and starting training for sports (football, wrestling and LaCross). During my first year, my Dad was asked by a large sports nutrition company to oversee and manage a national muscle building strength training program for teen athletes. I was then invited to participate. I gained 15 pounds over 6 months and that's where I really got hooked loving bodybuilding.
Competition History:In the past two years I won or placed:
- 2004 NPC Over All Teen Tri State
- 2004 NPC Over All Teen Pennsylvania
- 2004 NPC 1st Men's Middle Weight Mr. Pennsylvania
- 2005 NPC Over All Teen Mr. Pittsburgh
- 2005 NPC 2nd Men's Middle Weight Mr. Pittsburgh
What Workout Plan Worked Best For You?
When I first started for almost a year I used nothing but light weights, high reps and did a lot of conditioning. Then as I became more acclimated with the gym I slow evolved into using heavier weights with moderate reps (6-10's) but always using good form.
I normally workout 2 days on 1 day off - 3 days on 1 day off, hitting each body part HARD one time per week. I like training the follow body parts on these days.
Sample Training Weeks:
I sometime switch it up to from time to time:
Day 1: Chest, Shoulders, abs
Day 2: OFF
Day 3: Hamstrings, Quads, Calves
Day 4: OFF
Day 5: Back, Traps, Abs
Day 6: Biceps, Triceps
Day 7: OFF
What Nutrition Plan Has Worked Best For You?
In the off season (to grow) I try to eat a bit clean but still get in around 3800-4000 calories a day @ 45% carbs, 35% protein and 20% fats.
Normally my diet is around:
450-gm carbs, 350-gm protein, 95 gm good fats
Carbs: (Oat Meal, Brown Rice & Pasta)
Fats: (Olive oil, Natural Peanut Butter)
What Supplements Have Given You The Greatest Gains?
Vitamin's/minerals: for health and energy, minerals also support metabolize.
Protein powder blend: (Soy, Whey, Casein) for between meals before bed.
Protein isolates (Whey & Soy): immediately when your wake up and after training.
Creatine - 2 times a day to boost strength and energy.
NO (amino/arginine) - accelerate the muscle pump.
Glutamine (amino) - morning, after training, before bed. Improve recovery time.
BCAA's (amino) - right before training or cardio daily to improve muscle energy.
HMB - help prevent muscle wasting and DOMS.
ZMA - before bed to improving rest, recovery.
Why do you love Bodybuilding?
I like how it makes me feel and enjoy the attention it brings. When I saw how people look at my dad, it only made me want to one day have people respect me.
What Are Your Future Bodybuilding Plans?
My first goal is to win the Teen Nationals next week on July 22nd here in Pittsburgh. I have one week left. Next year I want to try and win the Men's NPC Mr. Pittsburgh Open. I took 2nd in Men's Middle weight class this past year. The guy who won the overall I took 2nd too.
What One Tip Would You Give Other Bodybuilders?
A tip my dad taught me; stay focused on one goal at time. Bodybuilding is one of the hardest sports in the world. You have to eat, sleep, and breathe it. It's not one you leave on a track or field or even at the gym. It's a lifestyle 24/7. You can train hard 210% but that still is only 2 hours of your 24 hour day. The other 8)5 consist on diet, diet, more diet and then sleep.
Who Are Your Favorite Bodybuilders?