Posted 07 February 2011 by Interview:

John Lee

How many days a week do you train
and what is your routine?

I train 5-6 days a week. My routine consists of 50% traditional exercises and 50% athletic/cross-fit/plyometrics/functional strength exercises. Typically, I do chest/tri, back/bi, shoulders/legs.

Combining body parts like that gives me the chance to work every body part twice a week. Typically, the first rotation I do traditional exercises, whereas the second rotation I try to increase my explosiveness, body awareness, fiber recruitment, flexibility, and core strength. I have been doing this for the past year and have really enjoyed the progress I've made. My body is now more functional fit, and I can play a variety of sports very well without feeling bulky.

What does your diet/nutrition consist of when
trying to get in peak condition?

When I'm trying to get into peak condition, I start eating the same meal 5 times a day, 6 days a week. This is typically grilled chicken breast, spinach, low carb/high fiber pitas, and healthy peanut butter or avacado. I really like high protein, low carb, moderate fat diets, and my body feels no ill effects from the low carbs. I think for most people it's just a mental block. Once the body gets used to extracting energy from fat, carbs or no carbs makes no difference. Of course, I still have my once a week cheat meal, which is typically whatever I feel like. Pizza, burgers, I don't track calories for that meal. And yes, it's a cheat MEAL, not a cheat day.

What is your favourite cheat meal?

Large meat lovers pizza, double cheese burger, chilli cheese fries. Dessert would be cookies, brownies, and ice cream. It would not be uncommon for me to eat everything listed above in one cheat meal.

How do you managed to stay motivated?

You have one life and many ways to live it. I like to be the one in control of my destiny; I like to be the captain of my own ship. My motivation level is always high because of it.

What is your greatest bodybuilding/fitness
achievement so far?

My greatest achievement is simply the fact that I lead by example for all of my clients and the fact that none of them would trade me for anyone else. That speaks volumes about who I am and what I do. When they leave me thank-you notes in my inbox, I feel like I'm at the top of my profession.

What are your future goals?

To continue to refine my body, to push past old plateaus and new boundaries, to win the fight against complacency and procrastination, and to motivate/inspire my clients to do all of the above.

Who are your favourite bodybuilders/ athletes?

Kevin Durant, Randy Moss, Ray Lewis, Roy Jones Jr, Anderson Silva.

What would be your top 3 tips for anyone wanting to get CutandJacked?

  1. Think things through. Take advice from experts, but use them as reference instead of gospel. Take what they say and make it your own.
  2. Do not be limited by the limitations other people place on you. Push past them. Never accept failure. Find ways around the problems.
  3. Be patient. Do not try to do much, too fast, too soon. Do not bite off more than you can chew, because doing so is self-defeating and is the reason for many burn-outs. Do not let what you can do today wait until tomorrow, but at the same time, do not think that you can accomplish everything in one day.

Those three tips have nothing to do with specifically getting cut and jacked, but I believe you have to get your mind right first before you can achieve greatness with your body. A lot of people have all the training/diet knowledge in the world and never put it all together. The missing link is always mental.


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