VITAL STATS Name: Dave Dlouhy E-mail: muscleandperformance@gmail.com Age: 60 Where: Chevy Chase, Maryland Height: 5'11" Weight: 182 Competition 210 Off Years Bodybuilding: 2 Favorite Bodypart: Abs Favorite Exercise: Dave's Harder-Than-Hell 4-Part Abstruction Drill Favorite Supplements: Scivation Xtend, VasoCharge

How Did You Get Started?

I decided that for my 60th birthday present to myself I would celebrate by being in the best shape of my life. I was always in reasonably good shape, but never ripped, jacked, or cut. I laid out a 24-month work plan, with short and long-term goals. I have executed the plan with fanatic dedication. One year into the effort I entered a contest at the 2009 Arnold Classic in Columbus, Ohio.

Winning was like rocket fuel. I am now heading toward my first All-Natural competition.

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Dave Dlouhy.

What Workout Plan Worked Best For You?

Team Scivation Antagonist Training System

Monday - Biceps & Triceps

Biceps
• Dumbbell Hammer Curl: 3 Sets Of 8-12 Reps
• Dumbbell Curl: 3 Sets Of 8-12 Reps
• Cable Curl: 3 Sets Of 8-12 Reps

Triceps

• Close Grip Bench: 3 Sets Of 8-12 Reps
• Skull Crusher: 3 Sets Of 8-12 Reps
• Triceps Pressdowns: 3 Sets Of 8-12 Reps
• Dumbbell Triceps Kickback: 3 Sets Of 8-12 Reps

Forearms

• Barbell Forearm Curl: 3 Sets Of 8-12 Reps
• Dumbbell Forearm Curl: 3 Sets Of 8-12 Reps

Tuesday - Back & Chest

Back
• Lying T-bar Row: 3 Sets Of 8-12 Reps
• Pull-Up OR Lat-Pulldowns: 3 Sets Of 8-12 Reps
• Seated Cable Row: 3 Sets Of 8-12 Reps

Chest

• Bench Press: 3 Sets Of 8-12 Reps
• Incline Press: 3 Sets Of 8-12 Reps
• Dips OR Decline Dumbbell Flyes: 3 Sets Of 8-12 Reps

Wednesday - Quadriceps & Hamstring

Quads
• Squats: 3 Sets Of 8-12 Reps
• Leg Press: 3 Sets Of 8-12 Reps
• Leg Extension: 3 Sets Of 8-12 Reps

Hams

• Stiff Leg Deadlift: 3 Sets Of 8-12 Reps
• Lying Leg Curl: 3 Sets Of 8-12 Reps
• Seated Leg Curl: 3 Sets Of 8-12 Reps

Calves

• Seated Calf Raise: 3 Sets Of 8-12 Reps
• Seated Calf Press: 3 Sets Of 8-12 Reps

Thursday - Delts & Traps

Delts
• Military Press: 3 Sets Of 8-12 Reps
• Cable Side Lateral: 3 Sets Of 8-12 Reps
• Rear Cable Lateral: 3 Sets Of 8-12 Reps

Traps

• Shoulder Machine Shrugs: 3 Sets Of 8-12 Reps
• Dumbbell Shrug: 3 Sets Of 8-12 Reps
• Prone Dumbbell Shrug: 3 Sets Of 8-12 Reps

Abs

• Decline Crunch: 3 Sets Of 8-12 Reps
• Leg Raises: 3 Sets Of 8-12 Reps

Lower Back/Obliques

• Back Extension: 3 Sets Of 8-12 Reps
• Torso Twist: 3 Sets Of 8-12 Reps

Cardio:

• Monday PM: 45 Minute Spinning
• Tuesday AM: 30 Minute Treadmill Incline Climb
• Wednesday PM: 60 Minute Spinning
• Thursday AM: 30 Minute Treadmill Incline Climb
• Saturday AM: 45 Minute Spinning plus fix whatever muscle group needs extra work

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Dave Dlouhy.

What Nutrition Plan Has Worked Best For You?

Team Scivation Carbohydrate Haters Anonymous Diet for Lean Mass 1800 Calorie Plan

Meals	Calories	Fats	Carbs	Protein
Meal 1	303	15	0	42
Meal 2	303	15	0	42
Meal 3	303	15	0	42
Meal 4	303	15	0	42
Meal 5	303	15	0	42
Meal 6	303	15	0	42
Total	1818	90	0	252

Meal 1

• 6 Egg Whites
• 3 Whole DHA Eggs

42g Protein, 15g Fat

Meal 2

• 6 oz Lean Meat (Fish, Chicken, Beef) or 2 Scoops Whey
• 18 Almonds or 6tsp Peanut Butter or 3 oz Avocado or 3tsp Olive/Flax/Enova Oil

42g Protein, 15g Fat

Meal 3

• 6 oz Lean Meat (Fish, Chicken, Beef) or 2 Scoops Whey
• 18 Almonds or 6tsp Peanut Butter or 3 oz Avocado or 3tsp Olive/Flax/Enova Oil

42g Protein, 15g Fat

Meal 4

• 6 oz Lean Meat (Fish, Chicken, Beef) or 2 Scoops Whey
• 18 Almonds or 6tsp Peanut Butter or 3 oz Avocado or 3tsp Olive/Flax/Enova Oil

42g Protein, 15g Fat

Meal 5

• 6 oz Lean Meat (Fish, Chicken, Beef) or 2 Scoops Whey
• 18 Almonds or 6tsp Peanut Butter or 3 oz Avocado or 3tsp Olive/Flax/Enova Oil

42g Protein, 15g Fat

Meal 6

• 6 oz Lean Meat (Fish, Chicken, Beef) or 2 Scoops Whey
• 18 Almonds or 6tsp Peanut Butter or 3 oz Avocado or 3tsp Olive/Flax/Enova Oil

42g Protein, 15g Fat

The fruits (120 calories) and vegetables (120 calories) can be divided amongst your meals as you choose. These are added to the above calorie plan. Add 1 Cup Oatmeal OR 8 oz Sweet Potato OR 1 1/3 Cup Rice to your post workout meal (250 calories). This is added to the above calorie plan. You are allowed one carb/cheat meal per week

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Dave Dlouhy.

What Supplements Have Given You The Greatest Gains?

• Scivation Xtend (BCAA)
• VasoCharge
• Beverly International Ultra 40 Desiccated Liver
• Muscle Synergy
• Symbiotic Colostrum Plus Powder
• Body Tech Whey Tech Vanilla & Chocolate
• EAS Premium Whey Protein
• MuscleTech Nitro-Tech Hardcore Protein Bars
• NxLabs Methyl Test
• Nitro T3
• Twinlab Amino Fuel Mass Anabolic Liquid
• Core Nutritionals Core ZAP
• Body Tech Growth Tech
• Body Tech ZMA Tech

Why Do You Love Bodybuilding?

The people. I like to be surrounded by dedicated, energetic, positive, goal-oriented people. We pull together as we lift together. The energy spills over into all aspects of life.

What Motivates You To Follow A Healthy Lifestyle?

Take it to the limit. Challenge yourself. See what you are capable of. Be in better shape tomorrow than today by doing it and not wishing or thinking or making false promises to yourself. You can't want it more than you are willing to work for it.

Go over, under, around and through all the obstacles that will appear and seem to block you from achieving your vision of yourself.

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Dave Dlouhy.

What Made You Want To Achieve Your Goals?

To share with friends and family and enjoy every day. To live a simple, healthy, positive life.

What Are Your Future Bodybuilding Plans?

Enter a regional bodybuilding competition. Build mass after this cutting phase.

What One Tip Would You Give Other Bodybuilders?

Get a couple lifting buddies who understand and are as dedicated to keep you motivated and encouraged. This is a long-haul sport.

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Dave Dlouhy.

Who Are Your Favorite Bodybuilders?

All natural bodybuilders like Layne Norton, Derek Charlebois and Marc Lobliner.

What Features Do You Use On Bodybuilding.com?

Training videos, bodypart exercise guide and amateur workout schedules are good reference material, particularly for refreshing your workouts and introducing some variants in each muscle group workout.

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Dave Dlouhy.

BodySpace

http://bodyspace.bodybuilding.com/dbd2/

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