How Did You Get Started?

My older brother had some old plastic weights with the concrete in them and I started using those when I was around 12 years old. From there, it continued through high school being on the football team and the weight lifting team.

Click To Enlarge.
Keith Davis.

What Workout Plan Worked Best For You?

The workout plan that works best for me is high intensity moderate to high reps where I would do two body parts per day, 3 days a week, keeping each work out to no more than 45 minutes and then going directly to 30 minutes of cardio.

Day 1: Arms

• Barbell Curls: 3 sets of 8-12 reps
• Incline Dumbbell Curls: 3 sets of 12 reps
• Dumbbell Preacher Curls: 3 sets of 8-10 reps
• Weighted Dips: 3 sets of 12-15 reps
• Cable Triceps Pressdown: 3 sets of 10-12 reps
• Overhead Dumbbell Extensions: 3 sets of 12 reps
• Cardio: 30 minutes of jumping rope

Day 2: Legs

• Squats: 3 sets of 10-12 reps
• Romanian Deadlift: 3 sets of 10-12 reps
• Superset:

Leg Extensions: 3 sets of 12-15 reps
Jump Squats: 3 sets of 12-15 reps


• Superset:

Leg Curls: 3 sets of 8-12 reps
Jump Squats: 3 sets of 8-12 reps


• Cardio: 20 minutes of jumping rope

Day 3: Abs/Cardio

• Crunches: 2 sets of 25 reps
• Straight Arm Sit Ups: 1 set of 50 reps
• Hanging Leg Raises: 3 sets of 25 reps
• Decline Crunches: 3 sets of 25 reps
• Cardio: 2 mile run

Day 4: Chest/Shoulders

• Incline Dumbbell Press: 3 sets of 14-18 reps
• Incline Dumbbell Flyes: 3 sets of 12-16 reps
• Flat Dumbbell Bench Press: 3 sets of 15-20 reps
• Decline Dumbbell Bench Press: 3 sets of 15-24 reps
• Overhead Dumbbell Press: 3 sets of 12-14 reps
• Dumbbell Lateral Raise: 3 sets of 12-14 reps
• Bent Over Lateral: 3 sets of 14-16 reps
• Cardio: 30 minutes jumping rope

Day 5: Back/Traps

• Deadlift: 3 sets of 12-14 reps
• Bent Over Row: 3 sets of 8-10 reps
• Front Pulldowns: 2 sets of 12-15 reps
• Back Pulldowns: 2 sets of 12-15 reps
• Dumbbell Shrugs: 3 sets of 14-18 reps
• Cardio: 2 mile run

Day 6: Abs/Cardio

• Heavy Bag: 10 minutes kicks, 10 minutes punch combinations, 10 minutes punch and kick combinations
• Straight Arm Sit Ups: 1 set of 50 reps
• Hanging Leg Raises: 3 sets of 25 reps
• Decline Crunches: 3 sets of 25 reps

Day 7: Chest

• Heavy Flat Bench: 4 sets

1 warm-up set of 16 reps
1 set of 6-8 reps
1 set of 8-10 reps
1 set of 12-14 reps

Click To Enlarge.
Keith Davis.

What Nutrition Plan Has Worked Best For You?

The nutrition plan that worked best for me was carb cycling where I would alternate between high and low carbohydrate days, this encourages the body to burn fat on an accelerated rate on low carb days and replenish glycogen stores on high carb days. This helped me to avoid fat loss plateaus but still have enough energy to fuel my workouts. Phase 1 of this nutrition plan included consuming 5 or 6 meals a day and eating every 2 1/2 to 3 1/2 hours. Days 1, 4, and 6 were considered high carb days where I would consume approximately twice my body weight in grams of carbs. Days 2, 3, 5, and 7, during phase 1 were low carb and I would consume 1 gram of carb per pound of body weight. This continued for the first 3 to 4 weeks.

During Phase 2, carbohydrates were reduced even more so on days 1, 4, and 6 (high carb days) I consumed only 1 gram of carbohydrate per pound of body weight and days 2, 3, 5, and 7 (low carb days) I consumed only a 1/2 a gram of carbohydrates per pound of body weight. On all days, I attempted to consume 1 1/2 times my body weight in grams of protein. A typical day's meal plan would be as follows:

Pre Workout: Upon Waking

• 1 Scoop Optimum Nutrition Gold Standard Whey Protein Mixed In Water

Post Workout:

• 1 Scoop Optimum Nutrition Gold Standard Whey Protein In Low Fat Milk
• 1/2 Cup Oatmeal

Mid Morning Snack:

• 1 Granola Bar

Lunch:

• Chicken Cabob With 10 Oz Chicken
• 4-5oz Mixed Vegetables
• Green Salad
• 3-4 Tbsp Oil And Vinegar Dressing

Mid Afternoon Snack:

• 1 Scoop Optimum Nutrition Gold Standard Whey Protein Mixed In Low Fat Milk

Dinner:

• 8oz Skinless Grilled Chicken Breast
• 2 Cups Mixed Green Salad
• Oil And Vinegar Dressing

(On High Carb Days, One Medium Sweet Potato Is Added To This Meal)

Bedtime Snack:

• 1 Scoop Optimum Nutrition Gold Standard Whey Protein Mixed With Low Fat Milk

This typical nutrition plan for me would be approximately 205 grams of protein.

What Supplements Have Given You The Greatest Gains?

I have seen the greatest gains using Optimum Nutrition Gold Standard 100% whey protein and USPlabs Jack3d.

Click To Enlarge.
Keith Davis.

Why do you love Bodybuilding?

I love fitness/bodybuilding because I find it to be a tremendous release of stress and just something that I have always done at some level during most of my life. I feel like bodybuilding is somewhat like the fountain of youth and it keeps me feeling young and energetic to keep up with my young children.

What Motivates You To Follow A Healthy Lifestyle?

My level of fitness had dropped off over the years and I recently became rededicated after the passing of my mother this past February. During one of my last conversations with my mom, she mentioned that she wished she had taken better care of herself so after her passing, I decided to not only rededicate myself to my workouts but to eat a more healthy diet and live a healthier lifestyle. In doing so, I have been able to shed about 16 pounds in 4 months, dropping my percentage of body fat from 18% to 11%.

What Made You Want To Achieve Your Goals?

Setting a good example for my 7 year old daughter and 6 year old son, in addition, to honoring my mom's memory was the main motivation to achieving my goals.

What Are Your Future Bodybuilding Plans?

I'm not looking to compete on stage because I'm not a Speedo type of guy but I do realize there is quite a bit of room for improvement of my physique, which I would like to improve until the point where I could possibly get a supplement company sponsorship as motivation for the over 40 athletes and want to be athletes out there.

What One Tip Would You Give Other Bodybuilders?

The one tip I would give to other fitness competitors would be to go brown. In that I mean whole wheat, whole grains in place of the traditional white breads, white flours, and simple carbs. It takes some getting used to but if you do something for 21 days, it becomes a habit and I believe after an additional 21 days it becomes a lifestyle. The simple carbs immediately spike your insulin response which encourages the storage of fat; these carbs are the greatest threat to anyone's overall health and fitness.

Who Are Your Favorite Bodybuilders?

Jim Cordova as a current active body builder and Lee Labrada are my all time favorites because they both have what I call mass with class.

What Features Do You Use On Bodybuilding.com?

Of course I order all of my supplements on Bodybuilding.com because of the pricing and fast shipping. I also find the ratings by users of different supplements most helpful. I enjoy great motivation from the over 40 crowd that are busting their guts to maintain a superior physique.

More Bodybuilder Profiles:

:: Current Over 40 Bodybuilder Of The Week.
:: Other Previous Over 40 Bodybuilders Of The Week.
:: Amateur Bodybuilder Of The Week.
:: Teen Bodybuilder Of The Week.
:: Fitness Competitor Of The Week.

---