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Our Over 40 Bodybuilder of the Week was...
Damian Daly


VITAL STATS

How Did You Get Started?

I was very skinny as a kid, and then blew out once I hit my twenties - topping a 220lbs at 25 yrs old. I started some rudimentary weight training at home while on a structured commercial diet program at that time in an attempt to get into shape. I didn't know anything about weight training or nutrition so ended up with many niggling joint injuries and also very thin and sick at 150lbs. My weight soon climbed back to 230lbs

At 39, after training more off than on over the years and having some heart related health problems, the decision was made to finally do something with my unfit lifestyle and learn how to eat and train correctly. I started off with a small set of weights and a simple bench at home, and now have a well-equipped home gym. I have always trained exclusively at home. Finding Bodybuilding.com and seeing what others had been able to do was the best thing for motivation and information.

Damian Daly.
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Damian Daly.

What Workout Plan Worked Best For You?

I have tried many different splits, including whole body, half body, and single body part, but found that training a single major muscle group each day allows for maximum recovery time and growth at my age. The order of training and placement of days off has made a huge difference to improving maximum performance. I find triceps and delts need time to recover after a chest workout. I train legs in the middle of the week to give the upper body an extra day of rest, and triceps the day after a rest because for me they are a lagging muscle group.

I train abdominals just like every other muscle group but twice per week. Obliques one day per week.

The mixture of heavy/light was something I tried in 2008. A few sets at 8 reps and as heavy as I can go, then the rest of that body part at 15 reps and with explosive movements. The intention to improve definition and muscle density seemed to work a bit anyway.

I do intense cardio - 1? hours per session 2 days per week (Martial Arts). The 15 rep sets were introduced with the intention of assisting progress in this facet of training as well.


Sample Routine:

Damian Daly.
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Damian Daly.

What Nutrition Plan Has Worked Best For You?

I never learned anything from my time at a weight loss centre! I use nutrition charts found on many web sites to get a reasonable idea of the breakdown of the foods. I've found that getting as close to 45% carbs, 45% protein, 10% or lower fat works best for me to stay lean. I know if I get fat to bulk up, I'll stay fat. Usually I consume around 2500 Calories with 240g protein per day from mixed sources. I have a lower protein day on Saturday (around 190g), and a low calorie low protein day (1700cals, 120g protein) on Sunday.


Sample Diet

Damian Daly.
+ Click To Enlarge.
Damian Daly.

What Supplements Have Given You The Greatest Gains?

L-Glutamine, Whey Protein (WPI), Creatine Monohydrate.

Why Do You Love Bodybuilding?

Your body is a personal thing. When you realize you have the ability to make drastic change you feel very much in control of the way you look, and indeed the way you perceive yourself. Did I really enjoy junk food that much? I love the challenge of bodybuilding holistically, the commitment it requires, and the challenge of day-to-day progression in the weight room.

What Are Your Future Bodybuilding Plans?

I don't intend to compete, I just enjoy training, however a goal could be to eventually reach a lean 190lb. If I can continue to progress, research and enjoy bodybuilding into my fifties I would be most content.

What One Tip Would You Give Other Bodybuilders?

When I started I expected to see change happen rapidly. My advice would be to think about progress in terms of years, not weeks or months. Take measurements and get someone to take photos only every 3 months and make comparisons. If you have been training hard and eating right, you will see the good progress. Remember, the people around you won't like you if you are stuck up or have a big ego, keep it real.

Damian Daly.
+ Click To Enlarge.
Damian Daly.

Who Are Your Favorite Bodybuilders?

Guys from the old school - Frank Zane, Sergio Oliva, Lee Haney. I admire anyone who has done it naturally.

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