Jon's best lift is his deadlift at 495 lbs for 8 reps.


Jonathan is a training and dieting expert who can help you reach your goals with his amazing articles.

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Vital Stats

Name: Jonathan Deprospo
Birthdate: September 5th, 1986
Height: 5'6"
Weight: 200-210lbs
Contest Weight: 190 lbs (Light-Heavyweights)
Years Lifting: 10 years
Location: Boston, MA
Contest History: 7th Place Light - Heavyweights 2007 Mr. New England

  • Certified Personal Trainer
  • National Academy of Sports Medicine
  • Advanced Yoga Instruction
  • Stretching Anatomy

Favorite Body Parts: Back and Legs... But I enjoy training every muscle group.
Least Favorite Body Parts: Calves and Abs
Favorite Off Season Food: Steak (If cows can get big off grass...I can get big off cows), Asian Food, Italian Food
Favorite Dieting Food: Anything with Protein, and Green Vegetables.
Favorite Supplements: Whey Protein Isolate, Waxy Maize, NO Shotgun, Glutamine, Vitamins, Minerals, and Essential Fatty Acids.
Favorite Pro Bodybuilders: Lee Priest, Kai Greene, Evan Centopani

Personal bests in the gym:

  • Squats: 495lbs. x 8, 545lbs. x 5 (both raw) 605lbs. x 2 (belt and wraps)
  • Deadlift: 495lbs. x 8, 545lbs. x 5, 585lbs. x 1 (With wrist wraps)

Please contact me at for rates on personalized Nutrition, Training, and Supplement programs!


Articles :: Sorted By Date


A True Back Workout!
If you go in there and use good form, negatives, and maximum poundage on your working sets, then you will leave the gym spent and with a feeling of accomplishment!
Section: Training :: Aug 24, 2014

In Depth Look At Ketogenic Diets And Ketosis.
The main benefit of keto diets is that it increases the body's ability to utilize fats for fuel, which gets very lazy on a high carbohydrate diet. Learn the scientific facts!
Section: Nutrition :: Aug 24, 2014

Pre-Contest Bodybuilding Journal - Jonathan Deprospo 12 Weeks Out!
This New Year, 2007, marks the beginning of my road to the NPC New England Bodybuilding Championships in May where I will be competing in the Middleweight class... In this pre contest journal I will detail training and diet! Learn more.
Section: Contests :: Mar 12, 2007

Eight Torturous Training Techniques!
In this article I am going to outline eight extreme training techniques that can be used to shock muscle groups into further growth. Learn how these can improve lagging body parts.
Section: Training :: Feb 27, 2006

Winter Season Mass Gain Diet - Part III.
In this third installment of the 'Winter Mass Gain' series I am going to discuss what training techniques should be used during a bodybuilder's off season to receive maximum gains in lean mass. Learn more...
Section: Training :: Jan 10, 2006

Winter Season Mass Gain Diet - Part II.
I am going to map out a mass gain diet for a bodybuilder who is metabolically cursed with a slow metabolism. The focus will be on alterations to the original program. Learn more...
Section: Nutrition :: Dec 05, 2005

Get Abs Of Steel With This Intense Abdominal Workout!
What I have outlined below is a very intense abdominal workout. You are encouraged to follow this but remember without a strict diet the training will not mean much. Learn more...!
Section: Training :: Nov 07, 2005

Winter Season Mass Gain Diet - Part I.
Every bodybuilder and powerlifter should have goals, especially with their diet. My focus here will be the macronutrient cycling and how to break it up between a fast and slow metabolism. Learn more...
Section: Nutrition :: Oct 31, 2005

Top 10 Nutritional Tips For Designing A Summer Diet.
Check out the top ten nutritional tips for designing a summer diet here. Get the beach body you want!
Section: Nutrition :: Aug 01, 2005

Pre-Contest Bodybuilding Journal - 1 Weeks Out!
Justin is now 1 week out from the New England Bodybuilding and Fitness Competition. This last week is the final stage in his contest prep. Read on below to see how the last week and competition day finish out.
Section: Contests :: Jun 07, 2005

Justin Deprospo Pre-Contest Journal!
Find out all of the details right here for Justin Deprospo Pre-Contest preparation. Details include training, diet, supplementation, and of course lots of photos!
Section: Contests :: Jun 06, 2005

Pre-Contest Bodybuilding Journal - 2 Weeks Out!
Justin is now 2 weeks out from the New England Bodybuilding and Fitness Competition. As I said in the last journal, Justin's pre-contest journal will now be updated on a weekly basis. Keep following Justin to see how he progresses.
Section: Contests :: May 23, 2005

Pre-Contest Bodybuilding Journal - 3 Weeks Out!
Justin is now 3 weeks out from the New England Bodybuilding and Fitness Competition. As I said in the last journal, Justin's pre-contest journal will now be updated on a weekly basis. Keep following Justin to see how he progresses.
Section: Contests :: May 06, 2005

Pre-Contest Bodybuilding Journal - 4 Weeks Out!
It is currently 4 weeks out from the New England Bodybuilding and Fitness Competition and Justin's pre-contest journal will now be updated on a weekly basis as things begin to get revamped more often. Keep following Justin to see how he progresses.
Section: Contests :: Apr 27, 2005

Pre-Contest Bodybuilding Journal - 6 Weeks Out!
The road is slowly winding down to the 2005 New England Bodybuilding and Fitness Competition with only 6 weeks to go. Continue following Justin's program with just 6 weeks remaining.
Section: Contests :: Apr 25, 2005

Pre-Contest Bodybuilding Journal - 8 Weeks Out!
Justin is currently 8 weeks out from the New England Bodybuilding Competition, and everything is right on track. So far Justin is right where he needs to be at the 8 weeks out mark, and will only continue to improve as he progresses in his prep.
Section: Contests :: Apr 11, 2005

Justin Deprospo's Pre-Contest Bodybuilding Journal - 10 Weeks Out!
See how brother, Justin Deprospo is preparing for competition in New England. View his entire program and follow to see how successful it really is.
Section: Contests :: Apr 06, 2005

Powering Up Your Pecs.
The popularity of chest training has grown significantly over the years, and people can't seem to get enough of that new innovative chest routine. In this article I will outline a chest workout that starts with isolating the pectorals to pre-exhaust...
Section: Training :: Mar 01, 2005

How To Blast Your Quads Into New Growth.
This article is designed for serious bodybuilders who have hit that dreaded plateau and cannot put on new leg mass for the life of them.
Section: Training :: Jan 31, 2005

Militant Fat Loss Tricks: Legal & Illegal Methods - Part 2.
In the first portion of this article, I discussed many of the fat loss staples that are used in the bodybuilding circle. This second half of the article I will go into some of the more unique compounds...
Section: Supplements :: Dec 24, 2004

Shoulder Shock Routine.
Out of all the body parts that bodybuilding enthusiasts would like to build the most, shoulders are most definitely third on the list following arms (biceps and triceps) and chest.
Section: Training :: Nov 11, 2004

Back Training: What Exercises Do You Need To Perform?
Training style and workouts should be rotated through out the year for variety of exercises and also for different goals. This is just one of the many back workouts that I find very effective...
Section: Training :: Sep 16, 2004

Contest Prep: All The Details - Part 2!
In this series I will discuss the day of the show and the many different obstacles that he encountered as the day went on. His daily meals will be outlined as in part one of his carb loading process, how the day went...
Section: Contests :: Jul 08, 2004

Bulking 101: The Ectomorph!
Before I precede any further I want to make one point clear, do not THINK you have a fast metabolism and try to follow this protocol because you will end up looking like Lee Priest in the off season pretty damn fast.
Section: Training :: Jun 30, 2004

Contest Prep: All The Details - Part 1!
This article will consist of two installments with the main focus of this article on: diet for the last three weeks, workout protocols, and also the last week prep phase (which will be the main focal point).
Section: Contests :: May 28, 2004

Pre-Contest Diet Recipes!
Check out these great pre-contest recipes to get lean and cut! Breakfast, lunch, snack and dinner recipes!
Section: Contests :: Apr 15, 2004

Build Big Bi's & Tri's!
Arms are a body part that every man wants. Everyone strives to obtain big, bulky biceps and triceps, down to thick, and vascular forearms. Learn how to get huge arms with this volume workout!
Section: Training :: Mar 09, 2004

Protein Intake For Serious Bodybuilders!
Using a diet that is set up like this will allow you to gain muscle while slowly lowering body fat over time. Your strength in the gym will also increase due to the change in protein levels and the increase in calorie levels.
Section: Supplements :: Jan 27, 2004

All About Dieting!
Dieting is not an easy feat by any means and could end up disastrous if not followed through correctly. Find out how to get into contest shape while keeping your size!
Section: Nutrition :: Jun 24, 2003

Militant Fat Loss Tricks: Legal And Illegal Methods.
Many people out there are probably on top of their game and are almost at their ideal summer physique. This article is not intended for this group, but for the group of people who got a little too carried away with their bulking phase and are now trying to drastically lose fat as fast as possible without loosing their hard earned muscle tissue.
Section: Supplements :: Jun 23, 2003

Blasting The Chest!
In this article I am going to discuss what I feel is the most effective and growth promoting workout for the chest.
Section: Training :: Feb 11, 2003

My Leg Workout From Hell!
Sometimes I really begin to wonder how these people train their legs? This is the reason why I feel that this article must be written.
Section: Training :: Dec 12, 2002

Bulking With The Cyclic Ketogenic Diet!
Can you use the Cyclic Ketogenic Diet (CKD) as a way to gain a substantial amount of muscle mass while keeping body fat accumulation to a minimum? Learn how here!
Section: Nutrition :: Sep 30, 2002

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