1. Biography
• Name: Lonnie Gunter
• Age: 65
• Height: 5’11”
• Weight: 170 lbs.
• Body Fat: 8 %
• Hometown: Arimo, ID
• Gym: Home gym
• Profession: Retired Navy
2. What got you started in bodybuilding/fitness?
I started lifting weights and distance running in my mid 20’s and continued until I retired from the Navy in 1992. After retirement I took a job driving truck and stopped working out. By 1999 I weighed 240 pounds and was extremely out of shape. I could no longer do the physical things that I enjoyed doing and realized that I had to make changes in my life. Working out and eating better became a top priority. Even though I was still driving truck I was able to set up a workout and nutrition program that allowed me to meet my goals. My weight and conditioning was soon back the way it was before I retired from the Navy. I’ve been working to improve my fitness levels ever since. Body building and fitness has become a life style for me.
3. What keeps you motivated to train?
A drive from with-in, I believe that with proper training I can age without
growing old. Keeping fit will allow me to lead a healthier and more productive
life. Encouragement from family and friends helps keep me on track.
4. What workout plan has worked best for you?
I have used several plans. I change my routine every two or three months.
Currently I am working on a 6 day split, one muscle group each day.
Monday – Legs and Abs
• Squats 4x12
• Leg extensions 4x10
• Hamstring curls 4x10
• Calf raises 4x15.
Abs
• Decline crunch 4x25
• Reverse crunch 4x25
• Hanging crunch 4x10.
Cardio
Tuesday – Chest
• Incline bench press 4x1-15,
• Decline bench press 4x10-1
• Flies 4x12, dips 4x failure
Cardio
Wednesday – Triceps
• Skull crushers 4x12
• Flared elbow push downs 4x15
• One-arm cable push-downs 4x12
Cardio
Thursday – Back
• Pull-ups 4x failure
• Close grip chin-ups 4x failure
• Seated cable rows 4x15
• Lat pull downs 4x15
• Hyperextensions 4x15.
Cardio
Friday – Biceps
• Barbell curls 4x15
• Incline (45 degree) dumbbell curls 4x12
• Reverse curls 4x12
• Hammer curls 4x12.
Cardio
Saturday – Shoulders
• Shoulder press 4x10-15
• Bent over lateral raises 4x15
• Lateral raises 4x15
• Front lateral raises 4x15
• Upright cable rows 4x15.
Cardio
Sunday — OFF
5. What is your philosophy about cardio?
I am a firm believer in cardio. It should be a part of any fitness program. A
strong cardiovascular system is essential for overall good health.
6. What is your philosophy about weight training?
Essential for overall good health. Weight training is necessary for
strength, flexibility and good bone health. It results in a better
physical appearance.
7. Do you prefer HIIT or steady state cardio?
Steady state cardio. My goal is to achieve and maintain aerobic fitness for
distance running. I will do HIIT every now and then to target the fast twitch
muscles. While both HIIT and steady cardio will burn fat, I’ve had better
results with steady state in the 60 to 90 minute range. I believe it is easier to
maintain lean muscle mass with steady state cardio than it is with HIIT,
especially while on a low calorie diet.
8. What are your top 5 favorite exercises?
Running, dumbbell curls, incline bench press, pull-ups and weighted
crunches.
9. What is your philosophy about nutrition?
Everything in moderation. Stay away from processed foods and unhealthy
fats. I do not become obsessed with counting calories. I eat foods that I
enjoy and do not feel guilty about having a dessert every now and then.
10. What nutrition plan has worked best for you?
I prefer a high protein diet. About 1 to 1.5 grams per pound of body weight.
Meal 1:
• 1 cup oatmeal or other grain cereal
• Milk or juice
• Low fat yogurt
Meal 2:
• Peanut or natural almond butter on multi-grain bread
• Protein shake
Meal 3:
• Meat dish (chicken, fish, canned tuna, lean red meat)
• Green vegetable
• Water
Meal 4:
• Peanut or natural almond butter on multi-grain bread
• Protein shake mixed with fruit or cooked sweet potatoes
Meal 5:
• Meat dish
• Green vegetables
• Carbs - potatoes, sweet potatoes, brown rice, pasta
Meal 6:
• Protein shake
11. What is your favorite cheat food?
Apple fritters and ice cream.
12. What is your favorite health food?
Venison roast, broiled chicken breast, fish, sweet potatoes, any green
vegetable and oatmeal.
13. What supplements have given you the greatest gains?
Whey protein, Creatine Monohydrate and L-Glutamine.
14. What does your pre and post workout nutrition consist of?
• Pre-workout: L-Glutamine and whey protein
• Post-workout: Creatine Monohydrate and whey protein
15. Which tools have helped you most with your nutrition and training?
Experience, supplement reviews, magazine articles and books.
16. Where is the first place you turn to when looking for training/fitness/nutrition advice?
BodyBuilding.com and now that I am aware of MuscleDog.com, I will be
using them as a resource as well.
17. Who are you favorite fitness/bodybuilder competitors or role models?
Frank Zane, Clarence Bass and Larry Scott.
18. What obstacles have you had to overcome?
None really. I have been blessed with good health and have not had any
long term injuries.
19. What was the biggest mistake you made when you first started training?
Overtraining. I expected gains too fast. If my running pace was not what I
expected, I would run more miles. In the gym, I was doing full body workouts
four to five days a week and often lifting weights too heavy for good form. My
training was all quantity, not quality. I didn’t have time for anything else in my
life except for my job. Once I figured out that more is not better and
established a sensible training plan, my running performance improved and
I actually put on a little muscle. The quality of my life also improved.
20. What tips would you give to a beginner?
Be patient, listen to your body. Never lift a weight heavier than proper
form will allow. Do not let your EGO get in the way of common sense.
21. What are your future fitness goals?
Try to add a few pounds of lean muscle while maintaining the cardiovascular conditioning to run medium distance road races.
22. Where can we find you on MuscleDog.com?
My profile is lonniej. Check out the photos in my gallery!
