How Did You Get Started?

I started working out in the Navy, mainly to meet the physical fitness requirements. After retiring in 1992, I started driving a truck for a living. I was not doing any kind of fitness by this time and soon my weight was up to 240 pounds. Sometime around 1999 or 2000 I realized that I better start to do something before my health deteriorated. I started running/walking, doing body weight exercises and lifting weights. I got my conditioning back and my weight down to 170 pounds. I have been on a regular fitness program ever since.

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Lonnie J. Gunter.

What Workout Plan Worked Best For You?

I try to lift 4 days a week and do cardio 6 days. Cardio is mostly walking or running and sometimes I use an elliptical machine. In addition to the following routine, I sometimes do 1 set of 50 reps for each body part. Since most of my sets are done to near failure I rest 2 to 3 mins between sets.

Monday: Chest/Triceps/Cardio

• Flat bench: 4 to 5 sets of 15 to 20 reps
• Incline bench (sometimes with dumbbells): 4 to 5 sets of 15 to 20 reps
• Dips: 4 sets to failure
• Triceps pushdowns: 4 to 5 sets of 15 to 20 reps
• Flyes: 4 to 5 sets of 15 to 20 reps
• Cardio: Walk/Run 6 miles

Tuesday: Back/Biceps/Cardio

• Seated cable rows: 4 to 5 sets of 15 to 20 reps
• Lat pulldowns: 4 to 5 sets of 15 to 20 reps
• Dumbbell rows: 4 to 5 sets of 15 to 20 reps
• Barbell curls: 4 to 5 sets of 15 to 20 reps
• Reverse curls: 4 to 5 sets of 15 to 20 reps
• Hammer curls: 4 to 5 sets of 15 to 20 reps
• Cardio: Walk/Run 6 miles

Wednesday: Cardio/Abs

• Cardio: Walk/Run 6 miles
• Weighted decline crunches: 3 sets of 25 reps
• Decline crunches: 1 set of 50 reps
• Leg lifts: 3 sets of 25 reps

Thursday: Shoulders/Cardio

• Dumbbell shoulder press: 4 to 5 sets of 15 to 20 reps
• Upright cable row: 4 to 5 sets of 15 to 20 reps
• Lateral raises: 4 to 5 sets of 15 to 20 reps
• Shrugs: 4 to 5 sets of 15 to 20 reps
• Cardio: Walk/Run 6 miles

Friday: Legs/Cardio

• Leg press: 4 to 5 sets of 15 to 20 reps
• Leg extensions: 4 to 5 sets of 15 to 20 reps
• Hamstring curls: 4 to 5 sets of 15 to 20 reps
• Calf raises: 4 to 5 sets of 15 to 20 reps
• Cardio: Walk/Run 6 miles

Saturday: Cardio/Abs

• Cardio: Walk/Run 6 to 9 miles
• Situps: 4 sets of 50 reps
• Ab wheel (constant tension, partial reps): 3 sets to failure

Sunday: Off

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Lonnie J. Gunter.

What Nutrition Plan Has Worked Best For You?

I try to eat 4 to 5 small meals a day. I try to drink 3 quarts to a gallon of water each day. One day a week (usually Sunday) I eat what I want including junk food.

Meal 1

• 1 cup oatmeal with raisins and nuts

Meal 2

• 1.5 scoops whey protein powder in water
• 1 slice multi-grain bread

Meal 3

• 1 can of tuna (in water) drained, mixed with salsa and bite size shredded wheat

Meal 4

• 1 scoop whey protein in water

Meal 5

• 8-12 oz lean meat (chicken, venison/game meat, fish)
• 1 cup mashed potatoes, brown rice, or vegetables

What Supplements Have Given You The Greatest Gains?

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Lonnie J. Gunter.

Why do you love Bodybuilding?

I feel good when I'm fit. I enjoy working out and like the way I look. It's a wonderful way to work off stress and keep the stress level manageable.

What Motivates You To Follow A Healthy Lifestyle?

Better health, I like to be active. I'm finding out that with age you don't have to slow down, when I am fit and eating right I can still do the physical things that I could when I was younger.

What Made You Want To Achieve Your Goals?

I went from "fit to fat" in my 50's. I did not like the way I looked or felt. I went hunting with my brother one year and couldn't make it up the mountain side without having to rest every other step. I realized this was not the way I wanted to live my life and made a commitment to get back in shape. Once I did, I knew I never wanted to go back.

Click To Enlarge.
Lonnie J. Gunter.

What Are Your Future Bodybuilding Plans?

I would like to compete someday. But for now, I want to maintain the best conditioning I can.

What One Tip Would You Give Other Bodybuilders?

Never give up.

Who Are Your Favorite Bodybuilders?

Frank Zane, Larry Scott and Corey Everson.

What Features Do You Use On Bodybuilding.com?

I have started using the store and supersite. I like the articles on nutrition and fitness. I also use BodySpace.

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.

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