Dewey Whitworth|

Born
06/59
Hometown
Parker Colorado
Height
5'11"
Weight
214lbs

For some, time is just a countdown of minutes, days and years. But to others, it is a reminder to challenge every moment in pursuit of the ultimate physique and healthy lifestyle no matter what your age.

In this inspirational article, I had the pleasure of going one-on-one with the one and only “Father Time” Dewey Whitworth. Here's the story of how this incredible 57-year-old fought the odds to become more muscular and ripped than ever before. So sit back, enjoy, and find your motivation from this inspiring old guy that tackles every waking day with conviction.

Dewey's amazing transformation.

Dewey is no stranger to the gym – it’s been a haven to him for years. But like many of us, sometimes life gets in the way and you cycle in and out of the gym, putting your physique in flux. Sometime a month goes by – sometimes a year. This has happened to Dewey a few times along his journey to a healthy, strong, muscular body. But recently Dewey said to himself "enough is enough" and he was determined to take his physique to a whole new level… at the young age of 57!

Craig Stevenson (CS): Dewey, congrats on what you have done here on your physique – it is off the charts to say the least!

Dewey Whitworth (DW): Thanks brother, it’s been a great ride over the last couple of years as I set out to challenge myself like never before. I think the end result speaks for itself and that it motivates people of all ages to get to the gym and get it done.

CS: I couldn’t agree more Dew. Why don’t you tell our readers your motivation for stepping up your efforts to get in this kind of shape.

DW: For me being strong, healthy and energetic is a daily thing. I love feeling powerful, muscular and confident when I go about my daily routine. But I wanted to show myself and those around me that there was another level. I wanted to challenge myself both mentally and physically, and show myself that age is not a factor when it comes to health, fitness and performance. So I set my goals around not only building a stronger, more muscular body, but to step back on stage and compete in far better shape than my last competition a few years back.

CS: I think we can clearly see that at the young age of 57, you certainly accomplished that goal. What type of training program did you follow to make these big improvements in your physique?

DW: My coach Shane Heugly (www.teamheugly.com) was nice enough to let me give you exact details. Of course from time to time we do make adjustments, however, here is a full snapshot of how I trained to literally get in the best shape of my life.

REST PERIOD BETWEEN SETS:

30 SECONDS | TEMPO: 1 SECOND UP, 4 SECONDS DOWN

SHOULDERS

MACHINE REAR DELT FLY 4 X 6-12 (DROP SET EACH SET TWICE)

DUMBBELL REAR DELT FLYS 4 X 6-15

BARBELL UPRIGHT ROWS 4 X 8-15 (EACH SET IS SUPERSETTED WITH DB SIDE LATERALS for 10-15 REPS)

MACHINE OR DB SIDE LATERALS 4 X 6-15 (EACH SET = BOTH ARMS TILL FAILURE AND THEN EACH TILL FAILURE)

DUMBBELL (SINGLE ARM) FRONT RAISE 4 X 6-12 (DO EACH ARM TILL FAILURE AND THEN SWITCH ARMS)

COMPLETE ALL 4 SETS BEFORE TAKING A REST

SEATED DUMBBELL SHOULDER PRESSES 4 X 6-12 (SUPERSETTED WITH DB SIDE LATERALS FOR 10-15 REPS)

DECLINE SIT-UPS 3 X FAILURE (GO SLOW AND SQUEEZE!)
BALL CRUNCHES 3 X FAILURE (GO SLOW AND SQUEEZE!)
BACK EXTENSIONS 3 X FAILURE (GO SLOW AND SQUEEZE!)

LEGS

SINGLE LEG LEG EXTENSIONS 4 X 6-12

SINGLE LEG CURLS 4 X 6 -12

GOOD MORNINGS OR STIFF LEG DEADLIFTS 4 X 10-20

WIDE STANCE LEG PRESS 4 X 6-15

SUPERSETED WITH CLOSE STANCE LEG PRESS 4 X 10-20

WIDE STANCE SQUATS 6 X 6-12

WIDE STANCE SQUATS 2 X 20+

SINGLE LEG STEP UPS 4 X 25

SINGLE LEG SEATED CALF RAISE 4 X 6-12

STANDING CALF RAISE (ONE LEG AT A TIME) 4 X 6-12

STANDING CALF RAISE (ONE LEG AT A TIME 2 X FAILURE)

FLOOR CRUNCHES 3 X FAILURE (GO SLOW AND SQUEEZE!)
ROMAN CHAIR LEG LIFTS 3 X FAILURE (GO SLOW AND SQUEEZE!)
BACK EXTENSIONS 3 X FAILURE (GO SLOW AND SQUEEZE!)

BACK

FOR ALL PULLDOWN EXERCISES (LEAN BACK TO 45 DEGREE ANGLE) = CHEST TOWARDS CEILING, PULLING TOWARDS THE TOP OF THE BELLY BUTTON.

SHOULDER WIDTH PULL-UPS 4 X FAILURE

CLOSE GRIP (PALMS FACING EACH OTHER) PULL-UPS 4 X FAILURE

SHOULDER WIDTH PULLDOWN 4 X 6-15

CLOSE GRIP PULLDOWN 4 X 6-15

STRAIGHT BAR BARBELL ROW 4 X 6-15

TWO ARM DUMBBELL ROW 4 X 6-15

CLOSE GRIP (PALMS FACING EACH OTHER) CABLE ROW 4 X 6-15

STRAIGHT BAR CABLE ROW 4 X 6-15

DECLINE SIT-UPS 3 X FAILURE (GO SLOW AND SQUEEZE!)
BALL CRUNCHES 3 X FAILURE (GO SLOW AND SQUEEZE!)
BACK EXTENSIONS 3 X FAILURE (GO SLOW AND SQUEEZE!)

CHEST/CALVES/ABS

MACHINE FLY 4 X 6-12 SUPERSETTED WITH PUSH-UPS

DUMBBELL CHEST PRESS 4 X 6-12 SUPERSETTED WITH PUSH-UPS

INCLINE DUMBBELL PRESS 4 X 6-15 DROP SET EACH SET

FLAT DUMBBELL PRESS 4 X 6-15 SUPERSET WITH DUMBBELL FLYS

DECLINE BENCH PRESS 4 X 6-15

CABLE CROSS OVER 4 X 6-15

SEATED CALF RAISE 4 X 6-15

STANDING CALF RAISE (ONE LEG AT A TIME) 6 X 6-15

CALVES RAISES ON LEG PRESS 4 X 6-15

FLOOR CRUNCHES 3 X FAILURE (GO SLOW AND SQUEEZE!)
ROMAN CHAIR LEG LIFTS 3 X FAILURE (GO SLOW AND SQUEEZE!)
BACK EXTENSIONS 3 X FAILURE (GO SLOW AND SQUEEZE!)

BICEPS/TRICEPS

BARBELL CURLS 4 X 4-8 (DROP SET EACH SET)

DUMBBELL BICEPS CURLS 4 X 4-8 (BOTH TILL FAILURE THEN RIGHT ARM TILL FAILURE THEN LEFT ARM TILL FAILURE)

DUMBBELL HAMMER CURLS 4 X 4-8 (BOTH TILL FAILURE THEN RIGHT ARM TILL FAILURE THEN LEFT ARM TILL FAILURE)

SKULL CRUSHERS 4 X 4-8 (SUPERSETTED WITH CLOSE GRIP BENCH PRESS)

TRICEPS DIPS 4 X FAILURE OR 4-8 (DROP SET EACH SET)

REVERSE GRIP PUSHDOWNS SUPERSETTED WITH OVERHAND PUSHDOWNS 4 X 4-8

FLOOR CRUNCHES 3 X FAILURE (GO SLOW AND SQUEEZE!)
BALL CRUNCHES 3 X FAILURE (GO SLOW AND SQUEEZE!)
BACK EXTENSIONS 3 X FAILURE (GO SLOW AND SQUEEZE!)

CS: That’s a strong plan for sure. Why don’t you also let the readers know how you incorporated cardio into your program in order to get as lean and muscular as possible.

DW: Cardio started with a steady walk at 3.5 on an incline of 4 for 30 mins 5 days a week for the first 4 weeks. It then moved to 45 mins of High Intensity Interval Training (HIIT) Cardio for the next 4 weeks. The last 4 weeks were 1 hour of HIIT in the am and 30 mins at night after my workout. All morning cardio was done on an empty stomach with 8 oz. of water before I started. I would consume another 20 oz. during the cardio.


CS: It sure seems like it’s a balance of goals, a plan and effort that is needed to get to this level. Nutrition is obviously a critical factor in this. What would you say are your top five nutrition principals that you followed to make such big changes?

DW: I’d have to say these are my top five principals:

1. When it comes to nutrition, one of my goals is to always measure my food every time no matter what.
2. Also, prepare your food ahead of time. I like to prep my food on the weekend so I’m ready for the week.
3. Water is key in this process. I consume at least a gallon if not a gallon and a half each day.
4. Supplements were also key in your program. Protein like 100% BIO-ACTIVE WHEY is critical, because not only is it an exceptional protein, but it literally tastes like a milk shake. It gives your brain and taste buds a chance to relax each and every day.
5. Consistency. I eat every 2 to 2 ½ hours to keep my metabolism working efficiently. This keeps me on schedule. Keep in mind, a routine is very important not only with your eating, but in almost everything you do in life. Discipline is key.
CS: Perfect! That certainly helps people understand your nutrition principals. Can you give us a breakdown of a typical day of eating and supplementation say 10 weeks before a contest (because we know that eating close to a contest becomes very specific and restricted).
DW: Again, I’m going to defer this to Shane (www.teamheugly.com) to lay out what I was doing. I of course know the nutrition principals, but this was contest time, and that’s the time Shane takes over!

MEAL 1:

  • 8 EGG WHITES WITH ONE YOLK OR 2 SCOOP 100% BIO-ACTIVE WHEY (50 GRAMS)
  • 3 scoops BIO-GRO BIO-ACTIVE PEPTIDES
  • 2/3 CUP ROLLED OATS (BEFORE COOKING) OR WHOLE WHEAT TORTILLA (40 CARBS OR LESS)
  • VEGETABLES (OPTIONAL)
  • 3,000 MG FISH OIL
  • 1,300 MG EVENING PRIMROSE OIL
  • 2 CAPSULES LIPO-DREX FAT LOSS HARDENING AGENT
  • MULTIVITAMIN (OPTIONAL)

MEAL 2:

  • 8 OZ. CHICKEN BREAST OR TILAPIA / TUNA / ORANGE ROUGHY / COD / SHRIMP OR LEAN TURKEY BREAST (AFTER COOKING) OR 2 100% BIO-ACTIVE WHEY (50 GRAMS)
  • 1/2 CUP RICE / QUINOA / COUSCOUS OR 4 OZ. POTATO (AFTER COOKING) OR WHOLE WHEAT TORTILLA / BREAD (24 CARBS OR LESS)
  • VEGETABLES (OPTIONAL)

MEAL 3:

  • 8 OZ. CHICKEN BREAST OR TILAPIA / TUNA / ORANGE ROUGHY / COD / SHRIMP OR LEAN TURKEY BREAST (AFTER COOKING) OR 2 100% BIO-ACTIVE WHEY (50 GRAMS)
  • 1/2 CUP RICE / QUINOA / COUSCOUS OR 4 OZ. POTATO (AFTER COOKING) OR WHOLE WHEAT TORTILLA / BREAD (24 CARBS OR LESS)
  • VEGETABLES (OPTIONAL)

MEAL 4: PRE-WORKOUT MEAL - MOVE WHERE NEEDED

  • 8 OZ. CHICKEN BREAST OR TILAPIA / TUNA / ORANGE ROUGHY / COD / SHRIMP OR LEAN TURKEY BREAST (AFTER COOKING) OR 2 SCOOPS 100% BIO-ACTIVE WHEY (50 GRAMS)
  • 1 CUP RICE / QUINOA / COUSCOUS OR 8 OZ. POTATO (AFTER COOKING) OR WHOLE WHEAT TORTILLA / BREAD (50 CARBS)
  • VEGETABLES (OPTIONAL)
  • PRE-GRO MAX 30-40 MINUTES BEFORE TRAINING

INTRA-WORKOUT SUPPLEMENTATION

MEAL 5: (POST-WORKOUT MEAL - MOVE WHERE NEEDED)

  • 8 OZ. CHICKEN BREAST OR TILAPIA / TUNA / ORANGE ROUGHY / COD / SHRIMP OR LEAN TURKEY BREAST (AFTER COOKING) OR 2 SCOOPS 100% BIO-ACTIVE WHEY (50 GRAMS)
  • 1 CUP RICE / QUINOA/ COUSCOUS OR 8 OZ. POTATO (AFTER COOKING) OR WHOLE WHEAT TORTILLA / BREAD (50 CARBS)
  • VEGETABLES (OPTIONAL)
  • 3 scoops BIO-GRO BIO-ACTIVE PEPTIDES

NOTES

  • ONCE PER WEEK REPLACE MEAL 5 WITH A SMALL CHEAT MEAL (PROTEIN + CARB + DESERT)
  • WALDEN FARMS BRAND PRODUCTS ARE APPROVED TO USE
  • APPROVED VEGETABLES: ASPARAGUS, BRUSSEL SPROUTS, CELERY, CABBAGE, GREEN BEANS, KALE, BROCCOLI, CAULIFLOWER, SPINACH, LETTUCE
  • SALT, SEA SALT, AND YELLOW MUSTARD ARE APPROVED
  • DRINK A MINIMUM OF 128 OZ. OF WATER DAILY
  • YOU MAY USE CRYSTAL LIGHT, POWERADE ZERO, OR DIET SODA

CS: Dewey, thanks for all of the insight and motivation for our readers – it’s truly inspiring. I want to leave our readers with one last though. I know you believe in life balance with working full-time, enjoying the outdoors and of course training. What advice would you have for people when it comes to managing the 24 hours in every day?

DW: My advice to people who want to change their body is very simple. You first must have a plan and an end goal that you want to achieve. Write it down so you can look at it every day to remind yourself what you want to accomplish and how you want to look. People think bodies are made in the gym when realistically they are made in the kitchen; that is one of the biggest things that I can tell you has changed me and my physique is food preparation. I always prepared my food in advance, because if you don't have the right food with you that's when you’ll fall of your plan and cheat.

The other thing you must remember is we are all human and there will be times that you fall off the horse that is when you find out truly how bad you want your goal. I have fallen off that horse several times in my pursuit to step on the stage but the one thing that I always did was I made sure that I stood back up and was able to get back on that horse.

The other key component is that you cannot allow yourself any excuses. No matter what it is, you must do what you say you're going to do and hold yourself accountable no matter what the outcome.

I really hope this will help someone to change. You don't have to step on stage or do a show to change your physique. But what you have to do is REALLY want it and understand that it's not going to be easy to obtain it. Once you come to grips with that the rest will fall in place.