Lifestyle Prior To Change
I began strength training when I was in middle school to prepare for football. I made the varsity team in high school and continued pushing myself in the weight room. When college rolled around a fell victim to the lifestyle and got out of shape. During my last semester of college I decided to get serious about lifting weights and become a bodybuilder.
What motivates you to change?
The results and the chance to show my physique on stage.
Weight training is the best part of my day. I absolutely love lifting weights in a gym. It gives me a chance to forget about the stresses of the world. I can set goals for myself and reach them. A sound body brings with it a sound mind and a peaceful soul. Weight training gives me all of these great things.
What obstacles have you had to overcome?
The urge to cheat, but when you are focused and have a goal it is not too hard to stay on track.
John's Training Approach
What is your philosophy about cardio?
Last minute effort to add detail and lose the final millimeters before I compete.
Do you prefer HIIT or steady state cardio?
Neither, but if I had to choose it would be steady state.
What are your top 5 favorite exercises?
- Bench Press
- Leg Press
I Workout six days a week rest on the 7th. (Abs are performed every other day)
|Reverse Grip Bench Press||3||10|
|Incline Barbell Bench Press||3||10|
|Decline Barbell Bench Press||3||10|
|Wide Grip Barbell Curl||3||7|
|Dumbbell Concentration Curl||3||10|
|Seated Dumbbell Curl||3||10|
|Tricep Pushdown with Rope Attachment||3||10|
|Tricep Pushdown with V Bar Attachment||3||10|
|Reverse Grip Tricep Pushdown||3||10|
|Seated Calf Raise||4||15|
|Back and Shoulders|
|Lat Pull Down||3||10|
|Seated Cable Row||3||10|
|Lying T Bar Row||3||10|
|Seated Dumbbell Press||3||10|
|Decline Weighted Sit Up||3||15|
|Decline Leg Raise||3||15|
John's Diet And Supplement Plan
What is your philosophy about nutrition?
Nutrition is 95% of how you look.
What nutrition plan has worked best for you?
A steady plan that involves eating clean nutrient dense foods and lots of protein.
Can you give an example of what your daily meal plan looks like?
- Meal One - ½ cup of oatmeal, 1 apple, 4 egg whites plus one whole egg, 2 scoops of whey protein.
- Meal Two - 6 oz. grilled chicken breast, 1 cup brown rice, ½ cup broccoli.
- Meal Three - 6 oz. tuna, 8 oz. sweet potato, 1 cup green beans.
- Meal Four - 2 scoops of whey protein, 1 piece of fruit.
- Meal Five - 6 oz. grilled chicken breast, large salad, 2 tbsp. balsamic vinegar.
- Meal Six - 2 scoops of whey protein.
What is your favorite cheat food?
I didn’t get where I am today cheating. Sometimes I crave Mexican food, good southern BBQ, or southern fried chicken. However, I rarely and I mean rarely cheat. When I am in the cutting phase I go months without touching these foods.
What is your favorite health food?
- Protein shakes: Whey protein of a variety of flavors like ice cream sandwich or cake batter.
- I also love a good piece of moist grilled chicken.
- Freshly pickup garden fresh green beans are excellent and they are even better raw.
What supplements have given you the greatest gains?
What does your pre and post workout nutrition consist of?
Advice For Others
Eat right! Seriously that is about all you need to know. However, a common error experienced by beginners is setting unrealistic goals and injuring them. Building a good body takes time and hard work. Hard work and dedication will always pay off in the end.