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Fitness Models Questions & Answers - John Quinlan
Diet Exercise Advice
John Quinlan - Fitness Model Statistics
 Name:
John Quinlan
- Height: 5'10"
- Weight: 210 lbs.
- Date of Birth: 10/30/74
- Hair Color: Black
- Eye Color: Green
- Location: Boston, Massachusetts
- Website: n/a
John Quinlan - Fitness Model Photos
  
John Quinlan - Fitness
Model Background
How did you get started in the fitness field?
Answer:
From a very young age I was always involved with activities that
kept me healthy. As a child I remember always running around the
house, playing at the park and participating in outdoor street
games with many neighborhood kids. I was always moving and one
day my dad bought me a universal gym set when I was 13. He told
me to use it for 30 minutes every day after school and that this
would make me stronger for baseball, so I did. I remember using
it for the first time, you know, the standard bench press attached
to the weight stack where you put the pin in the desired pounds
number. It felt good pushing the weight towards the ceiling and
I felt a little stronger that night (which was probably 100% mental).
So I took my shirt off and flexed for my brother and he said I
looked bigger already. That night is when it all started! That
comment made me want to go back the next day and try to do just
a little more than the day before. I look back on it and laugh
but I can still remember thinking to myself that night about the
kind of results I could possibly get if I made a daily routine
like this part of my life. Fitness has been a major part my life
ever since that faithful February day back in 1988.
What is the #1 thing you like best about being into fitness?
Answer:
What I like the best about being into fitness is that every aspect
of my life is improved. I have a very holistic lifestyle and this
is directly connected with my fitness routine. I couldn't have
one without the other. I remember my days at Springfield College,
which was a very health & fitness oriented school, emphasizing
complete overall positive health needs to include spirit, mind
and body. Being into fitness combined with my healthy holistic
lifestyle will hopefully allow me to live a long healthy life
and experience all the great things this world has to offer.
What has been your biggest accomplishment in the fitness field?
Answer:
My biggest accomplishment in the fitness field I'd have to say
are the amazing people it has allowed me meet. My life in the
fitness field began as a young boy with a universal bench press
machine in my basement. I never imagined in my life meeting as
many high profile people as I have, training with famous athletes
& sports figures or the opening of doors to amazing lifelong
friendships which began in the fitness world. At this time I would
like to personally thank a few of those amazing individuals who
have made a lasting impression on my life:
* Matt Janke - "The greatest training partner I have
ever had"
* Matt Zaccone - "Some of the greatest genetics I
have ever seen on another human being, thank you for inspiring
me Big Zak"
* Peter Karalekas - "The best pro wrestling manager
anybody could ask for & for getting me to Atlanta for the
meeting with Ernest Miller about entering the WCW Powerplant"
* Manuel G. "Manny" Catalano Jr. - "One
of the nicest human beings I have ever known. I was blessed to
have had you as my friend before God called you home. Thank you
for all the memories & all your support Manny"
* Ed Leslie A.K.A. Brutus "The Barber" Beefcake
- "Thank you Big Ed for all the training in the gym, the
traveling to shows together & watching over me like a father
would to his son during my pro wrestling journey. You'll always
be the man"
John Quinlan - Fitness
Model Questions & Answers
Fitness Question #1 - What is the best
way to get started in the fitness modeling industry? Should I just
contact the photographers directly or should I use an agency?
Answer:
I would say try both, that way all of your bases are covered.
The key is to be in your best shape when that time comes because
the product you are selling is you. I remember while I was wrestling
photographers and artists alike using photos of me and asking
me to model for them. I was honored but I guess my intense training
at the time kept my physique in tip top condition so the two went
hand in hand.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
I usually get up fairly early in the morning and workout. Depending
on what my goals are at that specific time I will decide whether
I will be doing cardio, weights or both. If I am tied up in the
morning I will just adjust my schedule and workout later in the
afternoon. I will usually eat my biggest meal of the day after
my morning workout which consists of varying amounts of oatmeal,
whole grains, fruits and whey protein. I eat every 2-3 hours throughout
the day and as I stated above, depending on my fitness goals at
the time, the level of carbohydrates in each meal may decrease
a bit in the later hours of the day and early evening.
Fitness Question #3 - I don’t
have that much time during the day to workout, so I really want
to burn major calories in a short amount of time. What is the #1
“bang for the buck” cardio exercise I should do to burn
serious calories?
Answer:
The key in this situation would be to tackle your workout with
100% intensity for your time you are allotted. Even if it is a
relatively shorter amount of time than you would like quality
over quantity is always better. This sounds to me like somebody
that is looking more for cardio than weights but here is what
I would say in either event. For cardio I would focus on anything
that is fun for you. Look into the elliptical machine, it gives
you a great workout and it is very low impact. The stair master,
treadmill and exercise bike are some other good ones that will
allow you to burn up a batch of calories in a shorter amount of
time when you use them at a higher intensity level around 70-85%.
To burn more calories with the weights focus on moderate to light
barbell, dumbbell and machine work in a medium to high rep rate.
Anywhere from 8-25 reps per set for each exercise with a very
short rest period between sets. This is the most important thing
to pay attention to to simulate cardio work with the weights to
keep the workout flowing smoothly & burn up those calories.
NO MORE than 30 seconds in between sets for this type of workout
and you will feel the burn baby! Remember, if your diet is not
good then doing a workout like this just defeats the purpose.
One always compliments the other.
Fitness Question #4 - How much weight
(pounds) should I focus on losing every week? What is a safe amount
to make sure I keep it off?
Answer:
Everybody is different. Different body make-ups, goals and fitness
levels. If I had to put a "healthy" number on it I would
say a pound per week. Focus on keeping your diet very clean and
use the mirror more than a scale to measure your progress. Weighing
yourself once or twice per week is OK but doing it to much gets
you caught up on numbers and away from your original goal of losing
weight to improve your overall body image as well as the health
benefits. For the advanced athlete, losing unwanted body fat and
increasing lean muscle mass at the same time is the ultimate goal.
One might not lose as much weight in this scenario because muscle
weighs more than fat but your overall body image will be more
lean and toned.
Fitness Question #5 - What type of
food or supplements should I take before and after my workouts to
help me see results in gaining lean muscle and losing fat?
Answer:
I take in a combination of high quality nutritious foods and
supplements. I believe a supplement is exactly what its name says,
it is designed to supplement and assist real food. They give you
the extra nutrients your body needs on top of a balanced diet
to achieve your desired fitness goals. I have never been a big
fan of any pre-workout stimulants or drinks that claim to give
you energy. Once you start using them your body relies on them
and eventually without that pre-workout fix that your body has
become so used to your natural energy level crashes. My post workout
meal usually consists of a shake that includes oatmeal (dry Quaker
oats), 1 banana, raisins, chocolate or vanilla whey protein and
maybe a scoop of creatine monohydrate.
Fitness Question #6 - How do you deal
with cravings for junk foods, sweets and salty food? I can stay
on a diet for maybe a few weeks but I eventually get really bad
cravings and binge on snacks and fast foods.
Answer:
I believe that a healthy diet you can always stick with is one
that tastes good at the same time. Lean meats and fresh vegetables
cooked & flavored with the right seasonings really do the
job. Fresh juices, ripe fruits and all natural sauces make for
a nutritious diet that also tastes great. I am a big fan of Dwayne
"The Rock" Johnson's approach to dieting. Eat good during
the week and take one day where you have a nice "cheat"
meal. This satisfies any craving you may have had and after you
are finished you will be so ready to eat clean for another week
and train like a champion to make up for it. Besides, one meal
like this per week will not affect that physique you have worked
so hard to transform.
Fitness Question #7 - I’m trying
to create a healthy shopping list to stick with. What are some of
the main foods I should include to maintain a lean and muscular
physique?
Answer:
Stick with the basics. Chicken breasts, lean beef, fish, turkey
and tuna are all good for you and packed with quality protein.
Consume lots of dark green vegetables that you will freshly cook.
Steam cooking the vegetables is the best way to keep the vitamins
inside. Sweet potatoes, dark whole grain bread, brown rice and
pasta all complete your carbohydrates list. All natural and fresh
is the way to go. Anything processed or canned has no place in
John Quinlan's diet! One of the basic rules that I still follow
to this very day was told to me while I was a student at Springfield
College from classmate John Cena. Cena said to me, "go label
crazy". Reading labels is the best way to ensure you are
putting the right foods in your body. Two things might look exactly
the same in the grocery store sitting next to each other but when
you turn them over and read the nutrition labels you are shocked
to see that one has double the fat and calories of the other.
Fitness Question #8 - I’m about
35 pounds over weight. I have never started an exercise program
and really don’t know where to start. What tips can you give
me to get started on the right track?
Answer:
I feel this all depends upon your personal goals. No matter what
your fitness level, the fact that you have realized it is time
to get healthy and start an exercise program is excellent. Start
out very basic, while at work take the stairs instead of the elevator.
Start walking everyday, even if it is for a short time be consistent
with it. After a few short weeks you will be able to walk a lot
more with less effort. A brisk walk in the morning (outside or
on the treadmill) is very healthy and a great way to begin an
exercise program for somebody in this situation. If you are one
of those people who wants to go to the gym and lose the weight,
I would suggest a personal trainer. A certified personal trainer
can properly evaluate your starting fitness level, create an exercise
program customized specifically for you, monitor your progress
and motivate you to achieve all of your weight loss goals.
Fitness Question #9 - I tend to eat
out most of the time and really don’t know what healthy foods
to order from the menu. What tips do you recommend for eating out
at restaurants to make sure my diet will not suffer?
Answer:
When I go out to eat and I am trying to stick to a healthy diet
there are a few things I keep in mind. I will stick with bottled
spring water instead of alcohol or soda. I will order grilled
chicken or fish and if it is not stated I will ask for it to be
grilled. A fresh garden salad is always a must and I will order
oil and vinegar or a fat free dressing on the side. Use common
sense, the fried onion rings are probably not the best thing on
the menu to get while your trying to eat healthy. When in doubt
about something on the menu, ask your server about it or just
don't get it. Your first hunch about it is usually the right hunch.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Squats are the king for getting these results. Going all the
way down with good form is the key. No cheating! If you have to
go with a lighter weight then do so, it's not about how much weight
you are doing. It's all about shaping your gluteus maximus to
become rounder and fuller using proper techniques. Lunges with
dumbbells are a great exercise to do after you squat for a bit
of "fine tuning".
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
The most challenging thing I deal with on a consistent basis
about staying in top shape is living up to my own personal expectations.
I set my personal fitness expectations extremely high and many
times I might not achieve the goal to the level that I expected
myself to attain. I might not always reach my own personal fitness
expectations but I will get results I am content with through
all the hard work it took trying to fulfill them.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: Protein shake with 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 and 1-2
cups of water.
Mid-Morning Snack: 8 egg whites, 2 slices of German Dark
wheat bread, 1 orange, 1-2 cups of water.
Lunch: 2 cups of pasta, grilled chicken, garden salad
with oil and vinegar, 1-2 cups of water.
Mid-Afternoon Snack: Protein shake, 1 apple, 1-2 cups
of water.
Dinner: Grilled chicken, lean meat or fish, 1 cup of brown
rice, steamed vegetables, 1-2 cups of water.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: Barbell bench press (chest),
barbell curls (biceps), nose breakers (triceps), t-bar rows (back),
decline bench crunches (abs), barbell shrugs & behind the
head military press (shoulders), barbell squats and dumbbell lunges
(thighs & butt), seated donkey press (calves).
Cardio Exercises: Running on the treadmill, exercise bike
(interval training), elliptical machine and the stairmaster.
Additional Training: Dynamic stretching, plyometrics &
leg raises.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
 1.
Good form is key to isolate muscular tension on the biceps and
triceps to ensure maximum sculpting.
2. Never do the same exact arm workout as the time before, "shocking"
the muscles is important.
3. Incorporate pyramids of reps into your arm routine with one
of your exercises to add overall arm strength as well as tone.
4. Focus on the "pump" and not the amount of weight
you are doing. Filling the muscle up with blood is the key to
the best pump and growth.
5. Never neglect your diet, firm & tight skin from a good
diet will allow all that hard work toning and defining your arms
to come out. Thick skin hides muscle tone.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Keep your protein intake level high to help feed your muscles
while dieting.
2. Increase your cardio, early morning on an empty stomach is
the best time to burn through glycogen and tap into unwanted fat
cells.
3. Drink 1-2 gallons of water per day.
4. Cut back on your carbohydrate and overall caloric intake.
5. Stay in your zone and focus on your fat loss goals, be consistent
and you will get there.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Keep your quality protein intake high (1.5 - 2.0 grams per
pound of body weight).
2. Quality carbohydrates ingested in small amounts throughout
the day for energy.
3. Be consistent with your daily workout routine, make it a habit
just like brushing your teeth.
4. Drink plenty of water, at least 1 gallon a day.
5. Moderate to heavy resistance used with an equal combination
of a low / moderate reps.
Fitness Question #17 - What are the
top 5 tips you recommend for staying motivated on a fitness plan
and truly making a healthy lifestyle change:
Answer:
1. Keep your workouts new and exciting by constantly switching
your fitness plan around.
2. Have fun! The more you enjoy your fitness routine the greater
the chances are that you will stick with it.
3. Don't just look at your outside physical improvements but
the overall health benefits you are gaining from your fitness
plan as well.
4. Make mental notes of your progress, look at all the gains
you have made since you started and the positive compliments you
have received from others along the way which will really fuel
your motivation.
5. Set realistic fitness goals for yourself and when you achieve
them reward yourself for a job well done.
Fitness Question #18 - What is your
training routine like? (Please include a few details - training
split, sets/reps, exercises, types of cardio, etc.)
Answer:
Monday: Chest / Abs / Calves
Tuesday: Biceps / Triceps / Cardio (30 minutes)
Wednesday: Shoulders / Neck / Abs
Thursday: Quads / Calves / Cardio (30 minutes)
Friday: Back / Forearms / Abs
Saturday: Off
Sunday: Off
Fitness Question #19 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for losing fat around the stomach and developing a toned and defined
midsection?
Answer:
 1.
A healthy balanced diet with the right amounts of quality protein
and carbohydrates consumed every 2-3 hours throughout the day.
2. Abdominal exercises such as crunches, leg raises and seated
kick-outs trained 3x per week.
3. Drink plenty of water. Water flushes out the by-products of
fat breakdown! Cut down on or ELIMINATE: (1) any food or drink
that is high in sugar such as soda, (2) alcohol which is full
of empty calories and (3) fried and processed foods. All of these
contribute to unwanted fat storage around the midsection and hide
lean muscle.
4. Increase your weekly amount of cardio, when you see a champion
boxer on television he will most often have a "ripped"
midsection and we all know when a boxer trains for a fight his
cardiovascular regimen has been stepped up over the course of
several weeks prior to his match.
5. BE DISCIPLINED! It's very easy to cheat on a diet when your
goal is to get a toned and defined midsection. Don't give in to
temptations, stay focused and when you look in the mirror and
finally achieve your goal your reward will be that much sweeter!
Fitness Question #20 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for toning the thighs, hips and butt?
Answer:
1. A combination of squats, lunges and leg extensions (3-4 sets
each using weights that allow for an 8-12 rep range).
2. Train these area 2x per week.
3. Pilates is a great way to tone these areas.
4. Really stretch these areas out, especially in between sets.
5. Remember your diet plays a crucial role here. A poor diet
WILL store added fat around these areas making the workout counter
productive.
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