I’m a natural pro bodybuilder with the WNBF. Fitness is my passion. Modeling has always been an aspiration of mine. I have a certification in massage therapy. I’m also a certified personal trainer. I grew up playing sports. I was very active with soccer, wrestling, boxing, and football. I got introduced to the weight room in high school. From that moment on I never stopped. Of course I had some off periods.
Joseph Ibarra – Fitness Model Statistics
- Name: Joseph Ibarra
- Height: 5′ 8″
- Weight: 170
- Date of Birth: 09-23-1983
- Hair Color: Dark brown
- Eye Color: Dark brown
- Location: Austin, Texas
Joseph Ibarra – Fitness Model Interview
What’s your background? How did you get started in the fitness modeling field?
After high school I attended massage therapy to further my curiosity about the human body. I then moved on to join the Army and served 2 tours in Iraq. During my army career is when I became a certified personal trainer. I also realized something was missing in my life. I discovered I miss the thrill of competition. I got involved in bodybuilding and started to eat clean on a daily basis. I have very high goals for myself and the future. Fitness is not a hobby, it’s a lifestyle. I know that’s a popular slogan but it’s the truth. It’s something you do everyday, it’s a way of life.
What is the #1 thing you like best about being into fitness?
I’ve always been interested in the field. The moment I knew it was something I wanted to do was in high school. During my pop warner days of football I got a pretty bad back injury. I went through a lot of treatments. I did physical therapy and then moved on to chiropractic therapy. I’m a firm believer in manual therapy. My back would hold up then collapse again. However, the treatments were still a success. During the time I was a the National Holistic Institute I received an ample amount of massage therapy. Part of learning is doing so, I’d give and receive. This combined with proper weight training and patience. Meaning not going too heavy where I lose form helped to relieve all of the pain in my back. It’s been 4 years and I haven’t had a problem.
What has been your biggest accomplishment in the fitness field?
To be honest the, looking good and feeling great!
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?
Winning a pro card with the WNBF.
Please describe a typical day for you. What is your daily routine like?
My daily routine wake up at 545 am so I can eat my first meal of the day at 6 am. I eat every 3 hours after that. My whole day surrounds meal prep. I have my meals planned a day ahead. I go to the gym from 11-12. I eat some more and more LOL. Then I go to bed at 9pm. Right after I take my ending meal which is Casein protein. It’s suites me well for those long hours.
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?
Sprints. Do high intensity sprints. I often sprint up a hill then run slow for 1 min and then run it again. I do that for 25 min. I set a goal. I time myself and try to beat my last score. Meaning I don’t rest for the whole minute. I find it better to make goals like that to motivate me to get one more in during the time given. However, with minimal time high intensity is the only way to go.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
Key word in this question to me is, keep it off. There is obviously a lot of different opinions surrounding this question. I like to keep it to 2 pounds. However, You’ll lose a lot more in the first 2 weeks. Most of that is water.
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 try to keep my supplements to a minimum. I of course take whey protein. I also take casein protein. I sometimes take creatine ester and No Explode. I try to keep it as natural as possible. Close to shows I start taking L-Citrulline to increase my vascularity. I eat a meal before workouts. I give it time to digest. Post workout, I take whey protein and eat fast acting carbs. I usually eat a cup of special K cereal, a banana, and 21 grams of peanut butter along with my shake. Foods with a high glycemic index is important to consume post workout. Increasing carbs post workout increases insulin. The increase in insulin increases protein synthesis.
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’m not here to say it’s okay to cheat. I just deal with it. Every so often no more than once a month I’ll have some french toast. However, for my morning meal I eat plain oatmeal. I also through in 21 grams of peanut butter, splenda and half scoop of protein powder. That satisfies my sweet tooth and it fits my daily diet. The key to avoid cravings is proper meal cadence. It’s much easier to avoid binges when your always content. Also, I don’t keep any of that stuff around.
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?
Blue berries, Whey protein, peanut butter, vegetable oil, spinach, almonds, turkey, oatmeal, and green tea. Stick to whole grains. There’s wheat bran bread and whole grain, make sure you don’t get the wrong one. Also, I eat lots of chicken and vegetables. Substitute rice with brown rice.
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?
Start out training with proper form. Avoid going to heavy and risking injury. Keep it high intensity. Minimize your rest time between sets. Keep your heart rate up and burn that fat. End your workouts with some cardio.
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?
If you must eat out. You can go to subway. Try to keep your meal calories between 300-400. You can get the roasted chicken sandwich on a wrap. You can do double chicken. Also you can get apples instead of chips. Many places now have nutrition charts.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
I recommend your basic core lifts. Meaning bench press, deadlifts, and squats.
What is the most challenging thing you deal with about consistently staying in top shape?
Sometimes I feel I miss out on good times. Meaning I’m no longer out there partying and drinking. On occasion I still go and stick with water.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: 8 egg whites, 1 cup plain oatmeal, 21 grams of peanut butter, 2 packets splenda, and .5 scoop whey, and a banana depending.
- Mid-Morning Snack: 5 oz chicken, 10 oz mixed veggies, .5 cup brown rice.
- Lunch: post workout is 1.5 scoops whey, 1 cup special K, 21 grams of peanut butter, and banana.
- Mid-Afternoon Snack: 5 oz turkey, 10 oz mixed veggies, .5 cup brown rice or slice of whole grain bread.
- Dinner: 5 oz chicken, 10 oz mixed veggies, .5 cup brown rice. Before bed at 9pm I do a casein shake.
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: I stick to the basic core lifts like bench press, deadlifts and squats.
- Cardio Exercises: High intensity intervals.
- Important: I keep my workouts high intensity. I rely on high intensity and diet to lose fat. I try to keep my cardio to a minimum so my legs get proper rest. As a natural bodybuilder you can’t over train a body part.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Preacher curls.
2. Form. Meaning your wrist should be slightly extended to isolate the bicep.
3. Curls with an incline position.
4. Isolation curls
5. High intensity. Push through that pain barrier. Also, change exercise and rep range. Squeeze during the flexed position.
What are your top 5 tips for losing unwanted body fat?
2. High intensity workouts
4. Proper rest
5. Stay hydrated
What are your top 5 tips for gaining lean muscle mass?
2. High intensity workouts. Increase weight.
3. Proper rest. Muscles can’t grow if they don’t rebuild.
4. This falls under diet but it’s very important. Proper meal cadence.
5. I recommend doing overload periods via 2 day split
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Biggest would be don’t over train.
2. Set realistic goals.
3. Track progress so you can recognize your accomplishments.
4. Socialize with people who have the same interests.
5. Change up your program so it doesn’t get boring. Also, necessary for stimulating muscles.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Chest and biceps
- Tuesday: back and triceps
- Wednesday: rest
- Thursday: shoulder and calves
- Friday: legs
- Saturday: rest
- Sunday: back to day one
- Notes: I switch it up every so often. Right not this is what I’m doing. Monday and Tuesday I do it in a split. I do cardio 2-3 times a week. Right now I’m doing a 10 rep mesocycle. I usually keep it from 10-12 reps. I also do abs 4 times a week
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. Lower daily calorie intake via lowering carbs and fat.
3. Leg raises from the hanging position
4. High intensity workouts
5. Meal cadence.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Proper nutrition.
4. Leg press
5. Hack squats