Jonathan Deprospo


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

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!


  • In Depth Look At Ketogenic Diets And Ketosis

    Establishing the metabolic state of ketosis even for a short period of time has many outstanding benefits.

  • 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!

  • A True Back Workout!

    If you use good form, negatives, and maximum poundage on your working sets, then you will leave the gym feeling a sense of accomplishment!

  • 8 Torturous Training Techniques!

    I am going to outline eight extreme training techniques that can be used to shock muscle groups. Learn how these can improve lagging body parts.

  • 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...!

  • 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...

  • Design A Beach-Body Diet In 9 Easy Steps!

    Summer is just around the corner, and it's time to shed those winter pounds to get your beach physique. Use these 9 great nutritional tips to transform your body just in time for summer!

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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...

  • 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.

  • 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. This second half of the article I will go into some of the more unique compounds

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.