About Muscle talk with diced up bodybuilder Dave Bohr. Dave started training in high school when he just 15 years old and is now a full time online personal trainer helping others get into the best shape of their life.
Could You Tell Us A Bit About Yourself And How You Got Involved In Fitness?
Well, I am a full time online personal trainer. I am originally from Detroit, MI I moved to Southern CA when I was 21 to actually pursue personal training & have been here ever since. I started when I was 15 my best friend from High School was building strength/muscle in his garage and it got me excited so I asked for a weight set for my 15th birthday.
What Helps You Stay Motivated?
For me it’s not very difficult personally, Health & Fitness has molded into the main thing in my life. I enjoy working out these days and look forward to it sometimes even the night before I get to wake up and train. If you don’t enjoy it, you won’t last long or get the results you want. This is why I recommend not to using diets or exercises that you don’t enjoy.
How Often Do You Perform Cardio?
This really varies week to week, based on goals & progress. Lately I’ve been trying to get in 2-3 HIIT or LISS sessions per week, and one hybrid HIIT/LISS session. LISS for those who don’t know = Low Intensity, Steady State, while HIIT is High Intensity Interval Training. They both have different benefits. A hybrid HIIT/LISS session is primarily a LISS session usually 45-60 minutes. The only difference is I will usually do 1 HIIT round in the middle of the session and one more near the very end. One HIIT round is usually 120 seconds of high intensity. I like using the elliptical and increasing it to a high setting/incline for these seconds going as fast as I safely can. It’s primarily a LISS session but the few explosive rounds help to increase the resting metabolic rate longer post session. So I feel it’s a very effective way to utilize 45 minutes on the elliptical.
What Does Your Diet Look Like?
As of lately I have been using a variation of IF (intermittent fasting). Rather than going 16-18 hours without food, I will try to have a big keto style breakfast such as 1 dozen eggs (3 whole 12 whites) + 1 Tbsp. of olive oil. This is of course after sleeping which creates a 6-8 hours window of fasting. I will then try to stretch out another 5-6 hours using only BCAAS every 2-3 hours in attempt to keep a positive blood nitrogen balance. If I have to train I’ll break this mini fast with a Pre/Intra workout shake using Vitargo (up to 80g) with bccas/creatine/ scoop Whey/ Arginine. I then usually binge on healthy foods post workout until I sleep. The majority of PWO meals are chicken breast/rice/veggies/bbq sauce, oats/whey/PB & lean ground beef or turkey with whole wheat pasta.
The diet is very loose after training or during the late afternoon to PM hours, but I can slowly drop bodyfat while gaining strength/LBM on this format day to day. It’s risky though due to lack of carbs, but I carb up so much the night before that I have more than enough muscle glycogen to complete my workout with good endurance.
What Do You Find Gives The Best Results When You Are Cutting?
Consistency, It seems just about anyone starting a cutting diet can get the dieting part down during some phase of the diet for at least a little while. What’s hard to pull off is doing that week after week for a good 10-16 weeks straight. I know what it is required for a successful cut, so the key is forcing myself to keep doing it one day at a time, one workout at a time until I reach my goal.
What Supplements Do You Use?
Here’s how and average day currently is looking for me:
• Multi-Vitamin AM & PM
• BCAAS (Modern BCAA by USP labs; I like it due to the 8:1:1 Leucine ration, Leucine is by far the most important of all the BCAAs) I usually take between some meals & pre/intra/post-workout.
• Vitargo I use in my Pre/intra/Post workout shake 3-6 scoops/day I feel it’s the best post workout carb source out there and worth the $.
• HydroWhey I prefer but I am using SEI pharmaceuticals due to taste/price.
• Zinc/magnesium/b6 (ZMA) & Melatonin before bed each night
• Arginine I take about 1000mg pre-workout in pure form
• Six Star Muscle Creatine fuel I have loads of so I’m finishing it up taking it pre-workout, but I’m a fan of Jack3d & Super Pump pre-Contest.
• R-ALA I will take 200mg on high carb days with my last few carb meals
• Beta alanine I take about 3-5g pre-workout
• Finally I’ll use either Hydroxycut Pro or an ECA stack pre-workout, I typically like to open the cap and empty about 50-60% out to limit the stim amount, I’m not a big fan of stimulants.
What Activities and Hobbies Do You Enjoy When You Are Away From The Gym?
I have to admit 90% of my time is either working with clients online or training. What free time I get I like to read and research things I’m interested in such as History, Science, The Universe. I enjoy cooking and being outdoors. Nothing fancy I’m like an old man, I rather go hiking or to a museum over some random club/bar in Hollywood.
What 3 Exercises Have Contributed The Most To Building Your Physique?
I would have to say Bench Press, Military Press, Variations of Rows.
What Is The Most Common Training Question People Ask You The Gym?
The most common would be someone asking a very broad question such as
“what exercises should I do to get a 6 pac?” Or even more broad like “how do I get bigger?” or “How do I lose body fat?”
I will answer anyone’s questions for free, but if you don’t ask a specific question, you won’t get a specific answer. I compare it to asking a mechanic “How do you build a car?” For anyone with questions like this, it’s best to take a good week researching all the basics then coming up with some form of idea on diet/training so you have a base to build upon. There are no secrets but everyone seems to be looking for them.
What Is Your Greatest Achievement?
Being able to do what I love, helping people from around the world full-time. I wanted to start Apex for a while and it was the best decision of my life to finally get the courage to do so.
What Are Your Plans For The Future?
I will be releasing a video series of myself and several clients demonstrating all the basic & advanced exercises I use, including ones I created. This will be available free on my YouTube channel: www.youtube.com/ApexContestPrep It should be completed near the end of the year. I also am discussing new contracts and should be signing with a new company within the next few weeks.
When Training Someone, How Do You Insure They Reach Their Health & Fitness Goals?
Well after finishing a consultation & getting a clear understanding of their goals, I’ll create a customized plan. We then track everything week by week. I track physical stats such as weight, LBM, Body fat %, measurements & even progress photos. We also log all workouts, keeping track of all lifts, how many reps, when/if they reached failure, and how much weight. Each workout is compared side by side in an excel document to monitor changes week by week. I also have a diet log that automatically reflects calories/macros into graphs for the month.
Finally I rely on the clients email feedback/questions to steer them down the right path. We usually review the regimen/diet/workout logs bi-weekly making adjustments to the plan when needed. I encourage everyone to focus on “progression” also, meaning we always try to break some form of record workout to workout, usually breaking last week’s lifts in the gym even if by 5-10lbs or just a few reps.
If Someone Wants To Connect With You How Can You Be Contacted?