1. How and when did you get interested in fitness and training?

I started out training to become stronger for sports and eventually began to hang with guys who competed in power lifting and bodybuilding. As time went on I began to fine tune things as far as my routine, diet and modeling.

2. How do you stay motivated to train and eat healthy?

I think after doing it for so many years it has become a natural part of my daily routine, like brushing my teeth. I will always be forever young, I have the mind of a 20 year old and I think that keeping my body in good condition will keep me feeling youthful as time goes on. The younger guys I see in the gym definitely motivate me as they were me back in the day. Hell, if I can train with these guys then I am doing ok! My 3 little children are another big factor that keeps this guy motivated. Keeping healthy and in shape will hopefully help me stick around to see them grow up and allow me to partake in all the activities they do and not have to sit on the sidelines as they say.

3. Did you make any mistakes as a beginner dealing with training, nutrition, or both?

I think we have all made mistakes when we first start out BUT that is how one learns. From our own mistakes and others advice over time we become not just stronger but smarter. In the beginning I think I trained to long. I had the mentality that more was better when it was actually doing the exact opposite. My nutrition was pretty bad now that I look back on it as I really ate anything I wanted without the serious junk food. It still worked pretty well because I was so young and my metabolism just burned right through it. Those were the days!

4. What training routine has given you the best results?


Exercise (Chest, Calves & Abs)    Sets & Reps    Any Notes

Barbell Bench Press – 3 Sets 8 Reps Each

Incline Dumbell Press – 3 Sets 8-15 Reps Each

Flat Bench Dumbell Flies – 3 Sets 8-15 Reps Each

Cable Cross-Overs – 3 Sets 25 Reps Each

Donkey Calf Raises – 3 Sets 25 Reps Each

Abdominal Crunches – 3-4 Sets Pyramid Reps 10-8-6-4


Exercise (Biceps, Triceps & Cardio)         Sets & Reps    Any Notes

Barbell Bicep Curls – 3 Sets 8-10 Reps Each

Dumbell Concentration Curls – 3 Sets 8-10 Reps Each

Seated Nautilus Bicep Curls – 1 Set To Failure

Dips – 3 Sets 25 Reps Each

Skull Crushers – 3 Sets 25 Reps Each

Tricep Pushdowns – 1 Set To Failure

Treadmill – 20 Mins@70-85% of Your Maximum Intensity Level


Exercise (Shoulders, Neck & Abs)           Sets & Reps    Any Notes

Barbell Shoulder Shrugs – 3 Sets 8-12 Reps Each

Front Delt Dumbell Raises – 3 Sets 8-10 Reps Each

Side Delt Dumbell Raises – 3 Sets 15 Reps Each

Barbell Behind The Head Military Press – 3 Sets 8 Reps Each

4 Way Neck Machine – 1 Set 8-10 Reps Each (Front, Back & Both Sides of Neck)

Seated Abdominal Kickouts – 3 Sets 25 Reps Each


Exercise (Quads, Calves & Cardio)          Sets & Reps    Any Notes

Barbell Squats –  3-4 Sets Pyramid of Reps 10-8-6-4 – Form is the most important thing to remember doing squats.  It’s better to go lighter with strict form rather than going heavier and cheating.

Dumbell Lunges – 3 Sets 8-10 Reps Each

Leg Extensions – 3 Sets 8-10 Reps Each

Standing Calf Press – 1 Set To Failure

Exercise Bike – 20 Mins@70-85% of Your Maximum Intensity Level.


Exercise (Back, Forearms & Abs) Sets & Reps    Any Notes

Dumbell Rows – 3 Sets 8-10 Reps Each

Pulldowns – 3 Sets 8-10 Reps Each

Pullups – 3 Sets @ Your Max Reps on Each

Forearm Dumbell Curls – 3 Sets 15-25 Reps Each

Decline Bench Crunches – 3 Sets 25 Reps Each





 5. What three exercises would you consider to be your favorites?

  1. Barbell Bench Press.  Your chest is the first thing people look at when measuring the quality of your physique.  This is the “core” exercise for that and all the rest are built around it.
  2. Barbell Bicep Curls. What is a strong physique without good biceps…..a very important area to focus on.
  3. Barbell Squats. The most important exercise for building overall strength and symmetry for the lower body to compliment the upper body.

6. What form of cardio do you usually perform?

I always switch it up between the exercise bike, the stair master and the treadmill but if I had to pick my favorite of the three I would have to say the exercise bike. I like to keep the resistance high and pyramid down so I achieve the cardio benefits along with the added bonus of keeping my legs strong.

7. What is an example of your daily diet?

Sample Meal Plan:

Breakfast: Protein shake – 2 scoops of whey protein / 1 cup of oatmeal / 1 banana / 1 cup of raisins / 1 cup of total cereal ALL blended together with spring water and crushed ice / 1-2 glasses of water

Mid-Morning Snack: 8 egg whites / 2 slices of German Dark wheat bread / 1 orange / 1-2 glasses of water

Lunch: 2 cups of pasta / grilled chicken / garden salad with oil and vinegar / 1-2 glasses of water

Mid-Afternoon Snack: protein shake / 1 apple / 1-2 glasses of water

Dinner: grilled chicken, lean meat or fish / 1 cup of brown rice / steamed vegetables / 1-2 glasses of water


Sample Pre-Contest Meal Plan:

Breakfast: 8 egg whites / 1 service cream of rice made with water / 2 glasses of water

Mid-Morning Snack: 2 Scoops of Whey Protein Powder Mixed with water / Handful of Blueberries / 2 glasses of water

Lunch: 2 Chicken Grilled Chicken Breasts / 1 Baked Sweet Potato / Fresh Steamed Green Beans / 2 glasses of water

Mid-Afternoon Snack: Garden Salad (Spinach) with 1 can of White Tuna on Top / 2 glasses of water

Dinner: Baked Haddock / Steamed Mixed Vegetables / 2 glasses of water

Late Night Snack: 8 egg whites / 1 Sugar-free Popsicle / 2 glasses of water

8. What three nutrition tips could you give our readers that you have found most useful?

  1. When I was a student at Springfield College, John Cena was also there. I asked him this very question and his biggest thing was, “Go label crazy, read labels.” How often have you been in the store and seen 2 items that appear to look similar until you turn over the container and see one has several times the fat of the other. Reading labels is key! Thank you John Cena, this is something I still do today.
  2. Be consistent with your diet. How many people have you seen go on this crash diet and in the end can’t stick with it? They end up putting all the weight back on and them some in a relatively short period of time afterwards. Forget about the mega diet and just be consistent with a healthy diet that includes some rewards along the way for being disciplined. Look at it this way, if you are good most of the week that one day of enjoyment isn’t going to hurt you J
  3.  Pick a diet and nutrition program that works for you. Just because one diet works for another doesn’t mean it will work for you. Experiment with certain things and when you find what works stick with it with slight adjustments along the way depending on your current goals.

9. Which physical feature are you most proud of?

I guess I would have to say my vascularity. All male models and athletes have different genetics and body structure. Whether it’s the classic block abs, a huge chest or the V-taped physique we all have our strengths and weaknesses. As a model, I guess overall vascularity like veins in my abs are a good thing when I approach a show or just want to look a bit harder.

10. What supplements do you use if any? If not, why not?

I was never a big supplement guy as I always had my foundation built upon good diet and exercise BUT with that being said I do take a few supplements that I do feel are essential. As a sponsored athlete with Athletic Xtreme I do use there supplements on a regular basis and they work! Here are my current simple essentials; German Creatine, Supersize & Ultra Reps pre-workout formulas and Mass FX.

11. Who are your favorite bodybuilders/models/athletes?

My favorite athlete is Bo Jackson, Bo was the athlete I watched and admired the most right around the time I was starting to work out. He was the first 2 sport athlete with a physique and talent like no other.

12. Do you listen to music while you workout? If so what kind?

Chris Brown – Deuces

The Crystal Method – Trip Like I Do

Guns N’ Roses – Patience

Limp Bizkit – Rollin

Metallica – Whiskey In The Jar

Nickleback – Animals

Nickleback – Figured You Out

Rage Against The Machine – Pocket Full of Shells

Audioslave – Show Me How To Live

Kiss – Psycho Circus

Nine Inch Nails – The Hand That Feeds

Rage Against The Machine – Ghost of Tom Joad

Aerosmith – Take Me To The Other Side

Def Lepard – Women

Crystal Method – Get Busy Child

13. What time of day do you prefer to train? Why?

I train early in the morning when I have the most energy. I am currently a sponsored athlete with the supplement company, Athletic Xtreme and I love waking up with their pre-workout formulas. I just love Supersize as it gives me a clean rush of energy that can’t be rivaled by anything. It is the best way to start my day off on the right foot with a great workout.

14. What last three tips would you give to our readers to help them reach their fitness goals?

  1. Set small attainable goals and keep building on each one as you go.
  2.  Reward yourself each time a specific goal is achieved. Some nice cheat food after you have “climbed and conquered” the obstacle that stood in your path is well deserved and never tasted so good J
  3.  Be consistent, I can’t say that enough! If you are consistent day in and day out the desired results have no choice but to shine through.


Blog – http://irishjohnquinlan.blogspot.com

Website – http://www.johnquinlan.org/