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Amateur Bodybuilder of the Week: Jon Habeshy

Amateur Bodybuilder of the Week: Jon Habeshy! - Pics and info and more!

  • Name: Jon Habeshy
  • E-mail:
  • Age: 28
  • Where: Fort Wayne, IN
  • Height: 5'6"
  • Weight: 148 lbs contest 178 lbs off
  • Years Bodybuilding :8
  • Favorite Bodypart: Shoulders
  • Favorite Exercise: Squats
  • Favorite Supplements: Scivation Xtend, Scivation Whey, Scivation Quake

How Did You Get Started?

In high school I was a fat kid. But unlike many fat kids, I wasn't just a fat kid, I was weak! I had no strength to show for all my bulk. I picked up sports to get active. I was never a great athlete. In fact, when I took the physical fitness test in middle school... I was ranked last in my class! Eventually, I started weight training for wrestling.

I lost weight, improved my appearance, and got stronger in the process! After wrestling season my senior year, I knew I wouldn't have what it would take to continue athletics in college, but I still had a competitive drive. After picking up an issue of FLEX magazine, I was instantly hooked. After the last wrestling practice was over, I was in the gym the very next day and the rest is history!

Jon Habeshy
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Jon Habeshy

What Workout Plan Worked Best For You?

I don't subscribe to any one theory for bodybuilding training. I've done many types of workouts over the course of my training career and I'll continue to experiment until I'm able to develop my own systematic approach. I like to have a structure and so often I will adapt a magazine routine with slight changes that suit my needs, structure, etc...

I've made great gains mostly from Layne Norton's PHAT split and Eric Broser's P/RR/S training. Right now my training is focusing on adding muscle everywhere but also improving my symmetry by bringing up my arms. I'm open to any training philosophy as long as it centers around hard work and solid principles. Here's what I'm currently doing:

LISS cardio is done for 20 minutes after every workout.

Day 1: Shoulders/Arms/Abs
Day 2: Quads/Calves
Day 3: HIIT Cardio Only

I'll do this for about 20 minutes or so either on the elliptical, bike, or Stairmaster. My intervals range for anywhere to 15-30 seconds on and 45-90 seconds off. Lately I have been mixing it up and doing car pushes as my HIIT.

Day 4: Chest/Back/Abs
Day 5: HIIT Cardio Only

Repeat Wednesday.

Day 6: Hamstrings/Calves
Day 7: Off

Jon Habeshy
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Jon Habeshy

What Nutrition Plan Has Worked Best For You?

I eat 6 meals per day, every day. I'm a big believer in eating as many carbs as possible so long as you don't put on body fat. The leaner I stay in the offseason the more I can eat, and hence the more I gain. Here is my current meal template:

Meal 1:
Meal 2:
Meal 3:
Meal 4: Pre Workout
Meal 5: Post Workout
Meal 6:
Jon Habeshy
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Jon Habeshy

What Supplements Have Given You The Greatest Gains?

I love Xtend; it's one of the best products I've ever used! Same with Quake, and they are both very economical. I've learned the hard way that the best supplements are ones that are proven and basic (aminos, protein, fish oil, creatine, etc...) I generally don't use anything to wacky or hormonal.

With 2nd Meal & Pre Workout:
Pre Workout:
  • Scivation Quake 10.0: 1 serving (excited to try out NOVEM)
Post Workout:
With All Meals:

Why do you love Bodybuilding?

I love this sport/lifestyle so much because it brings out the best in me. It forces me to be disciplined and focused in all areas of my life. I've learned to never give up and to always push myself, personally and professionally.

What Motivates You To Follow A Healthy Lifestyle?

I enjoy doing this because it gives me a sense of personal control and increases my self-respect.

What Made You Want To Achieve Your Goals?

Last year I was fed up with not placing because of less-than-stellar conditioning. I set out to bring my best conditioning ever this year and I did it! I've had to work much harder and diet much longer, but it was well worth it. Having a big contest coming up is huge motivation and brings out the best in me!

Jon Habeshy
+ Click To Enlarge.
Jon Habeshy

What Are Your Future Bodybuilding Plans?

After finally nailing my conditioning this year, I've decided to take a couple of years off from competition in order to add some quality muscle and take care of some financial goals. Once I accomplish this, I hope to either make a run for my natural pro card or compete in the shows I did this year with my improved package and hopefully move into the winner's circle!

What One Tip Would You Give Other Bodybuilders?

Never give up! I started competing in 2003 and never placed until last year! Always focus on improving YOUR physique. Be disciplined year-round and stay lean, you'll make better progress this way (I've learned that one the hard way!) Compete only against yourself and you'll never lose! Be motivated and willing enough to test your mettle against the best and try doing bigger shows to see what you are truly made of.

Who Are Your Favorite Bodybuilders?

Layne Norton, Jay Cutler, Branch Warren, Seth Feroce, and Kyle Harris.

What Features Do You Use On

When I first started working out I used the articles section a lot! I'm on BodySpace, the supplement store, and occasionally the forum.