My wrestling coach was one of the strongest teenagers in the world, when he was 19 he weighed 167 and benched 405. He got me started working out with a little bit of knowledge and some protein and creatine. As I started to progress I started to learn more about different bodybuilders and weight lifters, I started watching Ronnie Coleman on YouTube, and after that it was all over. Ronnie has been my hero ever since, and I knew that someday I wanted to compete.

In 15 months I went from 150 lbs to 205. I put on a good amount of fat, but even so, I was so happy with the gains I had made. I finally got a trainer halfway through my senior year, and I competed in May 2008.

Click To Enlarge.
Tucker Loken-Dahle.

What Workout Plan Worked Best For You?

My trainer taught me a great way to lift, that doesn't take many sets, but even made me grow for the first few weeks while I was dieting.

I do 4-5 sets to failure of one exercise each day for each body part, and usually superset every set I do with opposing body parts. Every rep is 4 seconds down and 2 seconds up, so most of my sets take around a minute if not longer. I do a 3 day split, 4 days a week, so 1 of the days gets hit twice a week

Day 1: Chest, Rhomboids, Lats, Traps, And Calves

• Superset: (alternate between both exercises)

Bench 4 sets
Dumbbell Rows 4 sets


• Superset:

Chins 4 sets
Dumbbell Shrug 4 sets


• Superset:

Calf Raise 4 sets
Toe Raise 4 sets

Click Here For A Printable Log Of Tucker Loken-Dahle's Day 1 Workout.

Day 2: Quads, Hamstrings, Erectors And Abs

For quads and hams usually I do 1 compound movement like leg press, or squats. And then either a completely isolation movement, like leg extension and leg curl, or a semi isolation movement like front squats and stiff dead lift.

• Squats 4 sets



• Superset: (alternate between both exercises)

Leg Extension 4 sets
Leg Curl 4 sets


• Superset:
  
Weighted Supermans 4 sets
Crunches 4 sets

Click Here For A Printable Log Of Tucker Loken-Dahle's Day 2 Workout.

Day 3: Shoulders, Arms

• Superset: (alternate between both exercises)

Shoulder Press 4 sets
Rear Delt Raises 4 sets


• Superset:
  
Skull Crushers 4 sets
Barbell Curl 4 sets


• Superset:

Forearm Wrist Curls 4 sets
Forearm Extension 4 sets

Click Here For A Printable Log Of Tucker Loken-Dahle's Day 3 Workout.

Click To Enlarge.
Tucker Loken-Dahle.

What Nutrition Plan Has Worked Best For You?

I don't eat the same thing at the same time everyday. I eat every 2 to 2 ? hours, and I have a few meals I choose from that I'll eat through out the day. These all consist of roughly 45 - 50 grams protein, 60-70g carbs and 20 - 25g fats.

• 1 Cup Cottage Cheese
• 3/4 Cup Black Beans
• 1/4 Cup Almonds
• 8 oz Yams
• 8 oz Turkey Burger
• 5 Egg Whites
• 1 Whole Egg
• 1/2 Cup Grits
• 1 oz Cheese

The most convenient meal I eat is definitely a "mutant shake". I got the idea from Capriese Murray:

• 1 Cup Milk
• 1 Cup Pasteurized Egg Whites
• 1 Cup Oatmeal
• 1-2 Tablespoons Peanut Butter

Put it in a blender and you have a whole meal that is super easy to pack around.

I also wake up and drink 50 grams of protein at 4 AM, it's been working really well for my gains. I eat 6 meals a day plus the 4 AM shake. My last meal of the day is only protein, and I try to taper down the carbs on my second to last meal. 350g protein, 3250g carbs and 110g fats.

Click To Enlarge.
Tucker Loken-Dahle.

What Supplements Have Given You The Greatest Gains?

Obviously protein. Kre alkalyn is the best creatine I've used, I take a little bit during, and a serving after workout. Glutamine and BCAAs work great, I take them before, after and during my workouts, before bed and right when I wake up. I also really like Hypershock, I take the caffeine free kind and it gives me great pumps. I take about 9 caps of Sci Fit Complete Aminos right after a workout, its amino acid profile is equal to almost 45 grams of protein, they get instantly into my blood stream while the protein I take digests. I also take 50 grams dextrose post workout, along with vanadyl sulfate. I only take those 7 supplements, but they've given me great gains.

Why Do You Love Bodybuilding?

I love bodybuilding because there are only a select few people who can really go through the 3 to 4 month dieting process. It was one of the hardest things I've ever done, and I'm very proud of myself for doing it. I think bodybuilding is one of the best things to ever happen to me, and I'm so glad I discovered it. Some people may say it's not a sport, its modeling. To them I say, "Tell Ronnie Coleman he's a model." The camaraderie between bodybuilders is another great thing. Not many other sports have that kind of relationship with each other.

What Are Your Future Bodybuilding Plans?

I intend on keeping bodybuilding a hobby. Hopefully it will always be part of my life, and something I can pass on to my kids. Pursuing it at a pro level though isn't realistic. I'm going to start college soon at the University of Oregon and want to major is sports marketing. With that kind of major I'd love to help bodybuilding gain more popularity, perhaps on ESPN or maybe someday in the Olympics, if the steroid use could be gotten under control. I doubt that will ever happen though. It would be great to see the Arnold Classic or the Olympia on ESPN.

Click To Enlarge.
Tucker Loken-Dahle.

What One Tip Would You Give Other Bodybuilders?

Work smarter not harder. Hire a nutritionist/trainer, it's the best thing I've done and I've made great gains with the help of mine. If anyone in the Eugene, Oregon area is looking for a trainer, Clayton Kelleher is the best around. Make sure your diet is spot on and you're consistent. Gains will come!

Who Are Your Favorite Bodybuilders?

Ronnie Coleman, he got me into bodybuilding is the king! Melvin Anthony, if you read his column in MD you can't help but like him, he's one of the nicest bodybuilders around. Lee Priest.... Who doesn't like Lee? Capriese Murray is great; it's too bad he had to retire. Another really nice guy is Toney Freeman. I also like Branch Warren and Dexter Jackson. From the old school, Frank Zane and Franco Columbu.

BodySpace

http://bodyspace.bodybuilding.com/tlok225/

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