Could you tell us a bit about yourself and how you started training?
Name: John Carter | Nickname: JC
Residence: Los Angeles,CA
Weight: 175lbs mostly all year staying in lean | 6 % Body Fat
Occupation: Fitness Entrepreneur, Fitness Model, International Magazine Fitness Columnist, Fitness ambassador and athlete for Dymatize Nutrition, Fitness Consultant, Health & Fitness Business Owner.
John Carter is a Published Fitness Model, International Fitness Columnist & Fitness Consultant. John has always been into sports since an early age. His fitness career started when he graduated High School and decided to transform his physique from the “scrawny” look to the “brawny” look. After a few months of intense training, dedication John transformed his physique and added 40 pounds of solid muscle, he went from 130 pounds to a 170 pounds. After transforming his physique John inspired and motivated many people throughout the process as he was constantly blogging about his progress and regime throughout his journey to transform his body. Shortly, he submitted his first article to World Physique Magazine and landed his first Publication on the “Premier Issue” of the magazine as one of the former columnists.
Furthermore, John kept on training and improving his physique because in this industry there is always room for improvement, John says. John has always had a passion for writing and he is now writing for about 4 magazines World Wide with a column for every month issue. A few of them are located in Dubai, Belgrade,Serbia & in the United States, producing a variety of articles targeting Health & Fitness. John’s passion towards the industry has landed him over 10 magazine publications, Local talk shows, Interviews with different Fitness Websites & worked on his First Fitness infomercial recently which will be aired Nationwide.
How do you stay motivated?
Motivation comes from within, I believe that hard work and dedication at the end does pay off. Everyday it’s a new opportunity to improve, become better, and challenge myself to do what it’s so called the “impossible”. I didn’t know what to expect about the Fitness industry when I first started but all I had in my mind at that time is do the best I can and see where it takes me, a year later results started to pop and my drive, determination and passion kept on growing, and still is till this day. I keep my eyes on the prize till I achieve my goal and I know now that hard work truly pays off. “Faith, Focus, FINISH!”
What is your current workout routine?
Here is an example of one of my work out routines. My routines are constantly changing because I like challenging myself with new effective regimes and of course to shock my body and prevent it from getting used to my work outs. I also train abs at least every other day, reps, sets are constantly changing for my abs as well for my ab work outs.
Monday: Chest & Triceps
Bench Press: 5 x 10-8-6-4 (Last set to failure)
Incline Bench Press: 5 x 10-8-6-4 (Last set to failure)
Decline Bench Press: 5 x 10-8-6-4 (Last set to failure)
Cable Crossover: 4 x 10-10-8-6 (Last set to failure)
Dumbbell Flyes: 4 x 10-10-10-8 (Last set to failure)
Pushups: 5 x 20-20-15-15-15 (Last set to failure)
Rope Pulldown: 5 x 10
Seated Triceps Press: 5 x 10
Dips: 4 x 20-15-10-8
Triceps Pushdown: 5 x 10
Close-Grip Bench Press: 4 x 10-8-8-6
Leg Press: 5 x 20-15-10-10-8
One-Leg Squats: 4 x 10-10-8-6
Squats: 3 x 10-10-10 (Last set to failure)
Calf Raises: 5 x 10-10-10-8 (Last set to failure)
Front Barbell Squats: 5 x 15-10-10-10-8 (Last set to failure)
Wednesday: Shoulders & Biceps
Dumbbell Shrugs: 4 x 10-10-10-10 (Last set to failure)
Reverse Flyes: 5 x 15-10-10-8-8 (Last set to failure)
Military Press: 5 x 15-15-10-10-8 (Last set to failure)
Dumbbell Press: 5 x 15-15-10-10-8 (Last set to failure)
Barbell Curl: 4 x 10-8-6-4 (Drop sets)
Hammer Curls: 4 x 10-8-6-4 (Drop sets)
Dumbbell Curls: 4 x 10-8-6-4 (Drop sets)
Cable Curls: 4 x 10-8-6-4 (Drop sets)
Thursday: Back & Cardio
Bent Over Barbell Row: 5 x 15-10-10-8-8 (Last set to failure)
Pullups: 4 x 15-10-6-6 (Last set to failure)
Dumbbell Row: 4 x 15-10-6-6 (Last set to failure)
Seated Cable Row: 5 x 15-10-10-8-8 (Last set to failure)
Pullups: 4 x 15-10-6-6 (Last set to failure)
Friday: Legs & Triceps (Stager suppersets & Light Weight)
Leg Press: 4x 15-20
One-Leg Squats: 4×15
Calf Raises: 4xFailure
Front Barbell Squats: 4×15-20
Rope Pulldown: 4×20
Seated Triceps Press: 4×15-20
Dips: 4 x 20-15-10-8
Triceps Bar Pushdown: 4×15
Close-Grip Bench Press: 4 x 10-8-8-6
Cardio | Plyometrics | ABS
What is your diet like?
Like everyone says, diet is very important and my diet is strict and straight as an arrow, but don’t get me wrong. I squeeze in a cheat meal on (Sunday). I have about 6-7 meals a day every 2-3 hours max. Plenty of eggwhites, chicken, vegies, tilapia, salmon, sweet potatoes, cottage cheese, my protein shakes of course and my multi-vitamin. I believe that diet plays a big role during your training and having that down will make it easier for you to achieve your results quicker. I have about 4 protein shakes a day including my morning protein, pre/post work out protein and before bed-time protein. Carbs/calories are constantly changing for me depending my photo shoot schedule and overall goal that I’m focusing on at that time.
My cheat meal is usually a nice turkey bacon burger or pizza!
What gives you the best results when trying to get lean?
This is probably not the answer you are looking for, but staying lean takes consistency, determination and staying on top of your diet and training. If you train like everyone else, you will look like everyone else, you have to stay committed to do on what works best for you and knowing how to do it. The two top priorities to always keep mind is your diet and training, if you have those down, you will achieve your goal.
What 3 exercises have contributed the most to building your physique?
I have three primary work outs that I don’t stop doing and they have been an amazing asset into my physique and they have helped me built strength, endurance, obtain muscle growth and definition.
Work Out # 1 – Deadlifts
I usually change my reps & sets according to what I feel like doing that particular day in the aspect if I’m lifting LIGHT or HEAVY weight.
Sets & Reps: – 4×15-20 (Light Weight)
Work Out # 2 – Leg Presses & Squats
Training legs it’s a love/hate relationship but I am starting to get the feel of training legs and loving it while training them. Squats are my primary part to hit hard to get the quads in a good size and build my strenght on my upper body, usually the momentum on lifting squats changes, either heavy day or light day, it depends on how I feel.
Squat (Sets & Reps): 5×10-12 (Heavy)
Leg Press (Sets & Reps): 4×20-25 (Light Weight)
Work Out # 3 – Chest Dumbbell Press
Chest Dumbbell Press one of my favorite exercises to do and it has helped me big time on building my chest and increasing size. Work out # 2 has helped me with this work out because my strenght has gone up insanely and I usually lift heavy when doing this type of exercise. As I mentioned before, the weight is constantly changing.
Light Day (Sets & Reps): 4×20
Heavy Day (Sets & Reps): 5×10-12
What supplements do you use?
- Dymatize – Expand Extreme Pump (Pre Work Out)
- Dymatize – Elite Recoup as “Intra & Post” One Scoop / 8z of Water (Fruit Punch Flavor)
- Dymatize – Elite Fusion 7 (Post Work Out)
- Dymatize – Natural Whey Protein (Upon Waking)
- Dymatize – Elite Casein (Before Bed Time)
What is the most common training question that people ask you?
Lately, I have been getting several amount of questions either at the gym, my website or on my social networking sites but the most common one I get is…
Common Questions: What supplements do I take?
Answer: it’s not about the supplements I take, it’s my nutrition and my work out regime that gets me where I am at today, supplements are just products that will supplement and give you the extra nutrients you don’t get from your meals.
What is your greatest achievement so far?
Being an International Fitness Columnist and as well being published in Dubai, Belgrade & just being able to share my passion towards health and fitness, sharing my knowledge while motivating, helping and inspiring others live a healthier lifestyle & recently filming a Fitness Infomercial which will be aired Nationwide.
Down below you can see my current accomplishments for the 2011 year:
• Dymatize Nutrition Fitness Ambassador & Athlete – 2011
• NutraGuys Team Member Writer – 2011
• Muscle & Strength Columnist Writer – 2011
• FitLife Magazine Columnist Writer – 2011
• FitLife Magazine February Issue Publication – 2011
• FitnessX Magazine Columnist Writer – 2011
• FitnessX Magazine February Issue Publication – 2011
• FitnessX Magazine March Issue Publication – 2011
• FitnessX Magazine April Issue Publication – 2011
• FitnessX Magazine June Issue Publication – 2011
• FitnessX Magazine July Issue Publication – 2011
• ExtraFit Magazine Columnist Writer – 2011
• ExtraFit Magazine May Issue Publication – 2011
• ExtraFit Magazine June Issue Publication – 2011
• ExtraFit Magazine July Issue Publication – 2011
• Physique Magazine Columnist Writer – 2011
• Physique Magazine May Issue Publication – 2011
• Physique Magazine June Issue Publication – 2011
• Physique Magazine July Issue Publication – 2011
• X-Fitness Magazine Columnist Writer – 2011
• X-Fitness Magazine May Issue Publication – 2011
• X-Fitness Magazine June Issue Publication – 2011
• X-Fitness Magazine July/August Issue Publication – 2011
• Fitness & Physique Magazine Publication – 2011
• NutraGuys.Com Spotlight Athlete Feature June Issue – 2011
What is your favorite quote?
- “Nothing worthwhile ever happens quickly and easily. You achieve only as you are determined to achieve… and as you keep at it until you have achieved.”
- “For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.” – Arnold Schwarzenegger
- “Encourage yourself to expand your vision & pursue bigger dreams. Stay in faith. Know that any moment your dreams could happen.”
- Like the saying says: “Good things come to those who wait”…I say “Better things come to those who persevere and chase their dreams.”
- “Don’t be afraid to expand yourself, to step out of your comfort zone. That’s where the joy and the adventure lie.”
What are your plans for the future?
I am in the process of expanding and improving my website where I will be offering a variety of Health & Fitness consulting that will help anyone and everyone with their Fitness goals, in which you will be able to find all sort of information regarding nutrition, supplements, work outs & more. My training as usual will remain top notch so in the near future I will be stepping on stage under the Fitness Model Category (show will be remain nameless till the moment arrives). I will also continue writing for a variety of magazines, websites and more but I am always looking to grow my work when it comes to educating individuals on how the industry works as a whole.
Facebook Fan Page: http://www.facebook.com/JohnCarterFitness
Facebook Page: http://www.facebook.com/jalexandercarter