1. Biography
• Name: Ty Dinh
• Age: 31
• Height: 5’9”
• Weight (Contest): 162
• Weight (Off-Season): 200
• Body Fat: Off-season, around 12 %
• Hometown: Coon Rapids, MN
• Gym: LA Fitness
• Profession: Credit industry
2. What got you started in bodybuilding/fitness?
Initially, my dad had a roommate that lived with us who was into bodybuilding, which had caught my interest. I also loved to watch any cartoons that had muscular physiques like He-Man, G.I. Joe, and Thunder Cats. I can’t forget about all of Arnold’s movies that inspired me too.
3. What keeps you motivated to train?
To always improve and get better at. I go on a bodybuilding stage to show the fruits of my labor and once compared to other athletes, I can see all of my weakness; I work on them and try to get better each time. It also helps that it is a healthy lifestyle where I try to gain more knowledge in weight-training, nutrition and supplementation- that is my main motivation!
4. What workout plan has worked best for you?
Monday: Chest and Hamstrings
Chest
• Dumbbell Press
• Smith machine Incline 3-4 sets; 10-15 reps
• Cable Press 3-4 sets; 10-15 reps
• Decline Dumbbell Press 3-4 sets; 10-15 reps
Hamstrings
• Smith Machine squat 3 sets; 20-25 reps
• Hyperextensions (hams) 3 sets; 10-15 reps
• Lying Leg Curl 3 sets; 3 sets; 10 reps
• Hyperextensions (glutes) 3 sets; 20 reps
• I will also super set smith machine squats with wide stance barbell squats.
Tuesday: Back and Calves
Back
• V-grip pull-ups 4 sets of 10-15 reps
• Wide pulldowns- front/bk 3 sets of 10-15 reps
• 2-arm Dumbbell Row 3 sets of 5-15 reps
• T-bar row 3 sets of 10-12 reps
Calves
• Leg press (toes middle) 4 sets of 10-25 reps
• Leg press (toes out) 3 sets of 15 reps
• Seated calves (toes in) 3 sets of 10-25 reps
Wednesday: OFF
Thursday: Triceps and Biceps
Triceps
• Smith machine press 4 sets of 5-15 reps
• Dips 3 sets of 25 reps
• V bar tricep ext 3 sets of 25 reps
• Rope tricep ext 3 sets of 10-15 reps
Biceps
• Barbell curl 3 sets of 5-15 reps
• Preacher curl 3 sets of 10-12 reps
• Hammer curl 3 sets of 15-20 reps
Friday: Shoulders and Traps
Shoulders
• Dumbbell Side Laterals 3 sets of 15-20 reps
• Upright Barbell Row 3 sets of 10-15 reps
• Front Dumbbell Laterals 3 sets of 15 reps
• Smith Machine Press 3 sets of 10 reps
Traps
• Dumbbell Shrug 4 sets of 25-50 reps
• Barbell Shrug 3 sets of 15 reps
Saturday: Quads and Abs
Quads
• Back Barbell Squat 4 sets of 10-15 reps
• Dumbbell Squat 3 sets of 10-12 reps
• Leg Press 3 sets of 10-20 reps
• Leg Extensions 3 sets of 10-15 reps
Abs
• Hanging Leg Raises 3 sets of 25-50 reps
• Dumbbell lift for lower abs 3 sets of 15 reps
• Ab Machine 3 sets of 20 reps
Sunday: OFF
5. What is your philosophy about cardio?
Just do it! I don’t really have any philosophy on cardio. I just figure out my maintenance level for calories while keeping my fat and protein the same. I also adjust my carbs with cardio to hit a one or two pound a week loss up until I do a bodybuilding show.
6. What is your philosophy about weight training?
Consistency! It’s about working on weaknesses and being consistent, and also training smart. It’s not only about how much one can lift, but how much one can lift with good form.
7. Do you prefer HIIT or steady state cardio?
I prefer both. I change it up depending on my mood and energy levels.
8. What are your top 5 favorite exercises?
1) Squats
2) Smith Machine Incline Press
3) Dumbbell Curls
4) Pull-ups or Pulldowns
5) Stiff Leg Deadlifts
They are all mass building exercises that hurt. I am all about the feel and lactic acid burn; so if it hurts, I like to do it.
9. What is your philosophy about nutrition?
My philosophy as a bodybuilder is to make sure I get enough protein to repair my muscles, but also making sure I get in clean carbs and good fats.
10. What nutrition plan has worked best for you?
I am not too complicated in nutrition. Basically, I eat every two hours and eat a variety of proteins—chicken, turkey, cottage cheese, hamburger, tuna, and whey protein; along with fruits, and vegetables, pasta and wheat bread for my carbohydrates. I also eat peanuts, cashews, pistachios and any kind of nuts for healthy fats. The key for a beginner is to eat just above your calorie maintenance level to make sure you are getting enough food so your body can heal and grow.
11. What is your favorite cheat food?
Burgers, fries and cookies.
12. What is your favorite health food?
I like any health food, more so than cheat food. I like to feel good, and for the most part, putting junk in my body doesn’t make me feel good. I usually only eat junk when I am dieting and I spike my metabolism once a week. Otherwise, I eat clean all year-round.
13. What supplements have given you the greatest gains?
Whey protein and a creatine product or a pre-workout drink. Protein is obvious, but I like to take in a pre-workout supplement to give me energy and focus.
14. What does your pre and post workout nutrition consist of?
My pre-workout is usually a nitric oxide, as stated prior.
My post workout includes easy digestible foods like eggs and wheat bread with a granola bar. I do change it up from time to time, but that is what I am currently eating.
15. Which tools have helped you most with your nutrition and training?
The biggest tool was reading a lot and going through the trial-and-error of nutrition and dieting. I have trained very unorthodox, mostly with bad form for many of my beginning years, and finally put my ego aside to train the muscle I was working. That goes the same with nutrition. When I first dieted; all I ate was tuna and potatoes. Why? I really don’t remember, but I thought that is what bodybuilders did, so I did it. I lost 40-50 lbs, but It was not fun doing it! So I have smarted up quite a bit through the years, and am still learning.
16. Where is the first place you turn to when looking for training / fitness / nutrition advice?
Typically, a friend involved in bodybuilding.
17. Who are your favorite fitness/bodybuilder competitors or role models?
I don’t know if I have any favorites now. I strive to be like the top natural bodybuilders, and I figure if they can do it (be at the top), then so can I…so I strive to be better. As far as a role model, it would be my Lord and Savior Jesus Christ. I know that everything I have is because of Him, so I look forward to living each day for His glory.
18. What was the biggest mistake you made when you first started training?
As I stated earlier, the biggest mistake was nutrition and unorthodox training. I didn’t know much, so I did what I though worked. I am just glad I learned about it sooner than later.
19. What tips would you give to a beginner?
Well, here are three tips I would give a beginner:
1. Be realistic with yourself. Don’t go into a natural bodybuilding competition expecting to win or lose. Go into it as an experience, initially.
2. Don’t be discouraged if the gains do not come as they would if you were using drugs. Be patient and diligent, and they will come.
3. Ask questions, read magazines and watch videos of natural pros to encourage you that if they can do it, so can you!
20. What are your future fitness goals?
I don’t have anything set in stone. Currently, I am just enjoying training and life. However, Lord willing, I would like to do a show next year, depending on my improvements and where my life is at.
21. Where can we find you on MuscleDog.com?
Check out my profile Tdinh to keep up with my stats, photos and more!
