- Name: Chivon John
- E-mail: firstname.lastname@example.org
- Age: 29
- Where: Toronto, Ontario
- Height: 5'3''
- Weight: 113 Lbs.
- Years Bodybuilding :2
- Favorite Bodypart: Abs
- Favorite Exercise: Legs
- Favorite Supplements: Vega Sport Protein
How Did You Get Started?
I participated in several athletic activities during high school and joined my first gym during university. Although I was very active in various sports growing up, I didn't make healthy choices with respect to nutrition, experimented with unrealistic diets and silently struggled with an unhealthy body image for several years.
My turning point occurred in 2008, after a chance meeting with my mentor, Pro Fitness Model Lyzabeth Lopez. After a brief conversation, I was inspired to join Lyzabeth's Hourglass Workout Boot Camp and from that day forward, I have been passionate about fitness and wellness. For the past few years I have undertaken a complete lifestyle overhaul of embracing holistic nutrition, transforming my body through resistance training and challenging myself to step outside of my comfort zone to compete in fitness competitions and become a fitness model.
What Workout Plan Worked Best For You?
I work out 5-6 days per week and focus mainly on building muscle and increasing my strength. I incorporate cardio workouts 2-3 days per week and opt for HIIT training, the stepmill or spinning. I like to change my program every few weeks depending on my goals and to keep things challenging and fun.
|TERMS YOU'LL NEED TO KNOW|
A sample week would look as follows:
- Leg Extension: 2 warm-up sets of 8-12 reps
- Barbell Back Squat: 5 sets of 5 reps
- Barbell Front Squats: 5 sets of 5 reps
- Hack Squats: 5 sets of 5 reps
- Step ups: 3 sets of 20 reps
- Leg Extension: 2 drop sets of 25 reps
- Cardio: Spin Bike, 30-45 minutes
- Pushups: 2 warm-up sets of 25 reps
Barbell Curl: 2 sets of 6-8 reps
Triceps pushdown: 2 sets of 8-10 reps
Hammer Curl: 2 sets of 8-12 reps
Weighted Dips: 2 sets of 6-10 reps
Preacher Curls: 2 sets of 6-8 reps
Skull Crushers: 2 sets of 6-10 reps
Incline dumbbell curl: 2 sets of 8-10 reps
Close-grip bench press: 2 sets of 4-8 reps
- Cardio: Jumprope for 1 minute between supersets
- Side Lateral Raise: 3 sets of 15,12,10 reps
- Front Raise: 3 sets of 15,12,10 reps
- Bent-over dumbbell lateral raise: 3 sets of 15,12,10 reps
- Arnolds: 3 sets of 15,12,10 reps
- Dumbbell Shoulder Press: 3 sets of 8-10 reps
- Cable Crunches: 3-4 sets of 25 reps
- V-ups: 3 sets of 10-15 reps
- Hanging Leg Raises: 3 sets of 10 reps
- Pikes on stability ball: 3 sets of 15 reps
- Cardio: Stepmill, 20-30 minutes
- Warm-up: Stepmill, 5-10 minutes
- Leg Press: 3 sets of 15 reps
- Deadlifts: 3 sets of 10-15 reps
- Good Mornings: 3 sets of 8-10 reps
- Barbell Squats: 3 sets of 15 reps
- Seated calf raises: 3 sets of 25 reps
Leg Extension: 3 sets of 25 reps
Spin bike: 1 minute of heavy resistance standing
- Close-grip pullups: 3 sets of 10 reps
- Underhand-grip barbell row: 2 sets of 20 reps
Wide-grip pulldowns: 2 sets of 15-20 reps
Seated row: 2 sets of 15-20 reps
Incline barbell bench press: 3 sets of 8-10 reps
Pushups: 3 sets of 10 reps
- Back extension: 3 sets of 8 reps
- Cable Crunches: 3 sets of 15 reps
- Hanging leg raises: 3 sets of 10 reps
- Reverse Crunch: 2 sets of 15 reps
- Pikes on Stability ball: 3 sets of 15 reps
- Cardio: Spinning, 30-45 minutes
What Nutrition Plan Has Worked Best For You?
After my first year of competing, I learned that I have certain sensitivities to food and supplements. Therefore, I try to ensure that I am mindful of selecting gluten-free options and I cycle the type of protein power I use and proteins that I eat so I don't get stuck in a pattern of eating the same thing all of the time.
A typical week would include:
- 1 glass water with lemon
- 1 cup gluten free or wheat free oats with almond milk or water
- 1/4 cup blueberries
- 1 scoop whey protein
- 4-5 oz baked chicken
- 1/2 cup brown rice or quinoa
- 1 cup dark leafy vegetables or 8-10 spears of asparagus
- 5-6 oz tilapia
- 4 oz sweet potato
- 1 cup vegetables
What Supplements Have Given You The Greatest Gains?
- Vega Sport Protein or brown rice protein
- BCAA powder: 5g
- Vega Sport Protein (Berry) or Heartland Gold Brown Rice Vanilla Protein: 1 scoop
- Glutamine: 5g
Why do you love Bodybuilding?
I love fitness because it is an outlet for me to challenge myself both physically and mentally. I love to constantly create goals for myself and fitness allows me to push myself beyond what I perceive to be possible. It has been very empowering to take control of my health and seeing my strength increase. Fitness has also introduced me to a new passion and allowed me to meet several amazing people who share similar interests of following healthy lifestyles and inspiring others to do the same.
What Motivates You To Follow A Healthy Lifestyle?
What motivates me is knowing that I am motivating and inspiring others. It's a great feeling when someone shares how you have touched their life simply by making small changes within your own lifestyle. I also love that my friends and family have been inspired by my passion for fitness and they have started to make changes within their diets and started to workout.
What Made You Want To Achieve Your Goals?
I have always been a very determined individual but there are times when I have moments of self doubt. It is within these moments that I am very blessed to have an incredible support network who believe in me when I second guess myself. Their encouragement inspires me to work harder and live up to the potential that they see in me. Setting and fulfilling the goals that I set for myself has now become an exercise of personal growth and it is very rewarding to have my closest supporters say that I also inspire them in the same way that they have inspired me.
What Are Your Future Bodybuilding Plans?
I would like to eventually compete in a few shows in the United States. Presently I'm studying to become a certified personal trainer that I intend to complete before the end of 2011 and would like to eventually establish myself as a coach and writer.
What One Tip Would You Give Other Bodybuilders?
Competing will test your mental toughness as much as it will push you physically. A key for success during your prep and after is to have a supportive network of individuals that you can turn to for advice and support. Whether it is a personal trainer or seeking advice from other experienced competitors I have benefited greatly from having a mentorship team that I can approach for extra encouragement or to seek advice.
Having individuals that you trust in your corner definitely makes the experience more rewarding and helps to alleviate any stress in the final weeks leading up to a show and after the show is over. I have been very fortunate to meet a lot of great individuals who have become close friends through my journey with competing so I think there is a great benefit in meeting new people and enjoying the process.
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?
I am an avid reader of the Supersite! It is an invaluable resource for training and nutrition articles. When I first started weight training, the training articles and videos definitely made the process a lot less intimidating and I still find a lot of great information and workouts that I incorporate into my plan today.
I'm also active on BodySpace and enjoy interacting with the supportive members. It has been great to meet different people from across the globe who share a similar passion for fitness and who are very encouraging.