John Quinlan – Male 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
John Quinlan – Male Fitness Model Interview
Can you tell us a little about yourself?
I have been involved with bodybuilding, powerlifting, pro wrestling and modeling over the years since the age of 19. I have appeared in television documentaries, commercials, art gallery print work and my likeness has been used on children’s literature book covers. I fine tuned my bodybuilding and powerlifting workout regimen during my college years at Saint Leo University (1993-1994) and Springfield College (1994-1997). During my time at Springfield, I helped faculty members and classmates with their nutrition and exercise programs as well as training several members of the student body for the 1st Annual Springfield College Bodybuilding Show in the Spring of 1997. I graduated from Springfield College in May of 1997 with a degree in Movement in Sports Studies. After graduating from Springfield College, I was a competitive bodybuilder and professional wrestler and was a student of Walter “Killer” Kowalski at his famous professional wrestling school from 1999-2000. I was an active pro wrestler who trained and traveled with my friend Ed Leslie (WWF Superstar Brutus “The Barber” Beefcake) until retiring from the business in the Spring of 2002. Fitness will always be a very big part of my life. Today, I still keep myself in top physical condition and actively participate in photo shoots and many other fitness related projects.
How did you get started in the fitness field?
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?
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?
My biggest accomplishment in the fitness field I’d have to say are the amazing people it has allowed me to 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”
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?
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.
Please describe a typical day for you. What is your daily routine like?
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.
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?
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 in order 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.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
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 too 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.
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?
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.
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.
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.
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?
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.
I’m about 35 pounds overweight. 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?
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.
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?
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 you’re 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.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
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”.
What is the most challenging thing you deal with about consistently staying in top shape?
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.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- 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.
What type of exercises do you include in your routine to stay in shape?
- 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.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
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.
What are your top 5 tips for losing unwanted body fat?
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.
What are your top 5 tips for gaining lean muscle mass?
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.
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
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.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- 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
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?
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!
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
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.