Amateur Fitness Competitor of the Week: Chivon John

Amateur Fitness Competitor of the Week: Chivon John! - Pics and info and more!
  • Name: Chivon John
  • E-mail:
  • 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.

Chivon John.
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Chivon John.

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.

Superset - Two exercises are performed consecutively without any rest.
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
Rest-Pause - Do a set to failure. Rest for 5 to 10 seconds then do a few more reps with the same weight. Do this once or a few times depending on your energy levels and how far you wish to push. With this technique you can take a weight you can only do for a certain number of reps and increase that amount.
Drop Sets - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.
Add Sets - An add set is the reverse of a drop set in that as you progress the weight used increases with each set.

A sample week would look as follows:

Day 1: Heavy Legs

Day 2: Biceps/Triceps

Day 3: Shoulders/Abs

Day 4: Legs (High reps)

Day 5: Back/Chest/Shoulders

Day 6: Abs

Day 7: Off

Chivon John.
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Chivon John.

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:

Before Meal 1

  • 1 glass water with lemon

Meal #1

Meal #2

Meal #3

Meal #4

Meal #6

Chivon John.
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Chivon John.

What Supplements Have Given You The Greatest Gains?


For First Meal:

During Workout:

Post Workout:

  • 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.

Chivon John.
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Chivon John.

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?

Lyzabeth Lopez, Obi Obadike, Alicia Marie, Jamie Eason, Laura Bailey, and Kassandre Harper-Cotton

What Features Do You Use On

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.