Jesse Dale

• Name: Jesse Dale
• Date of Birth: 4-28-78
• Location: Indianapolis IN
• Height: 5’8
• Off Season Weight 195
• Competition Weight 176
• Years Training 16
• Years Competing 13
• Favorite Body Part chest
• Favorite Exercise Deadlifts
• Website: www.sett2win.com

Have you always been in shape? I have always been thinner as a track athlete in high school.  My college years I gained way too much body fat getting up to 220.  Losing 50 lbs that season was very rough!

How did you get started in physique competitions? I never really excelled at traditional high school sports.  I played football and was the fastest kid in my school but it never really fit.  Lifting became a passion and I started powerlifting.  Through powerlifting I discovered bodybuilding and did my first show when I was 19.

Describe your training philosophy: I believe in training with a purpose so I break my yearly macrocycle down into different phases to address different tasks to complete.  I always advocate training as heavy as possible and tend to lean more towards intensity as opposed to high volume training.  I enjoy the basic core lifts and also tend to favor cable based pieces towards the end of my workouts.

What are your favorite exercises? Deadlifts, dumbbell incline press

What is your diet like in the off season? I eat very clean 80% of the time with foods that pretty much match my pre contest diet (perhaps just more of them)  My caloric average is normally kept high from 1 or 2 cheat meals, normally on the weekend.  I love food!

Describe your diet during contest prep:  I keep my calories as high as I possible while still losing bodyfat.  If fat loss ceases than calories are drawn back.  Once calories get significantly low then I will add in “re saturation” days to fully replenish my glycogen stores, these are higher carbohydrate days which also serve to prevent my metabolism from staling.  They also allow me to continue to make strength gains in the gym.  I keep protein moderate, fat low, and carbohydrates as high as I can.  Periodic RMR measurements tell when calories need to be adjusted.

What supplements have worked for you? Creatine Select (Beverly) Scivation Xtend, fish oil, CLA, Scivation Quake, Hydro Whey

What advice would you give to aspiring athletes? Formulate a plan and stick to it.  Flawless execution is paramount in seeing success.

What have you learned about yourself as a physique competitor? You need to compete more against yourself than anyone else.  Show continual improvments to your own physique each year.

What are your plans for the future? Compete in several shows in 2011 and beyond

jesse@sett2win.com