1. Biography
• Name: Jon Montville
• Age: 25
• Height: 5’11’’
• Weight (Contest):180 lbs.
• Weight (Off-Season): 215 lbs.
• Body Fat: Contest: 4%, Off-Season: 10%
• Hometown: Novi, MI
• Gym: Lifetime Fitness - Commerce, MI
• Profession: Gym Owner
2. What got you started in bodybuilding/fitness?
I have always been an athlete, and after playing Division I college hockey, I needed a competitive outlet. Going to the gym is the best part of my day and competing gave me the opportunity to take my training to the next level. Being “fit” doesn’t happen because you ordered a salad for lunch or you got billed for your monthly gym membership on last month’s credit card statement. It is a lifestyle you adopt 24/7, and it’s a lifestyle that transcends into every aspect of your life. One of my favorite quotes was written by John Leyva:
“At the end of the day, everyone—and I mean everyone—that I’ve ever seen earn a body worthy of awe through exercise and nutrition manipulation has that ‘edge.’”
I’ve found this to be absolutely true. Fitness is something you take with you when you leave the gym. Developing a physique that turns heads takes a significant amount of knowledge, patience, hard work, and mental discipline. Every time your body is saying you’re too tired for another rep but you push for one more, or every time you pass on a piece of cake in the office break room, you become physically and mentally stronger than you were just 30 seconds ago. As you add all these little experiences up, before you know it, you’re capable of accomplishing feats you never even considered in the past.
3. What keeps you motivated to train?
For me, the best part of training isn’t the vanity of how you look in the mirror. Every time you walk into the gym, it’s an opportunity to push yourself so that when you walk out the door, you’re physically and mentally stronger than when you first entered. Anyone who has forced himself to get one more rep as his knees started buckling under the pressure of a few hundred pounds on his back knows the mental determination I’m referring to. It’s developing this mental aspect that fires me up every time I train. Putting 500 pounds on my back and making it move is exciting, but not as exciting as seeing what I’m capable of when my body is saying it can’t do another rep, and I’m left with the choice of racking the weight or getting my thoughts straight, manning up, sucking in a quick, deep breath, and fighting for one last, final rep. Facing this adversity and finding a way to persevere is the challenge that keeps me motivated.
4. What workout plan has worked best for you?
Currently, I’m on an eight-day split where I target each muscle group twice. The first time around I construct my workouts with a heavy/power emphasis, and the second time around, I follow a higher volume/hypertrophy oriented workout. My current split looks like this:
Day 1 – Power/Heavy: Quads, Hamstrings, Calves
• Squat – 4 sets x 4-6 reps
• Hack Squat – 4 sets x 4-6 reps
• Stiff-Leg Deadlift – 3 sets x 4-8 reps
• Standing Calf Raise – 3 sets x 10 reps
• Seated Calf Raise – 3 sets x 10 reps
Day 2 – Power/Heavy: Chest, Delts, Triceps, Abs
• Incline Bench Press (Smith Machine) – 3 sets x 4-6 reps
• Bench Press (Dumbbells) – 3 sets x 4-6 reps
• Weighted Dips – 3 sets x 4-6 reps
• Seated Shoulder Press (Barbell) – 3 sets x 4-6 reps
• Barbell Shoulder Raise – 3 sets x 6-8 reps
• Narrow-Grip Tricep Press (Smith Machine) – 3 sets x 6-8 reps
• Skull-Crushers (E/Z Bar) – 3 sets x 6-8 reps
• Weight Resistance Crunches (Machine) – 3 sets x 8-12 reps
• Weight Resistance Torso Twists (Machine) – 4 sets x 8-12 reps
Day 3 – Power/Heavy: Back, Traps, Biceps, Forearms
• Deadlifts – 4 sets x 4-6 reps
• Rows (Dumbbell on incline bench) – 3 sets x 4-6 reps
• Hammer Strength Iso High Row – 3 sets x 4-6 reps
• Behind the Back Shrugs (Smith Machine) – 3 sets x 4-6 reps
• Standing Curls (Barbell) – 3 sets x 6-8 reps
• Alternating Curls (Dumbbell) – 3 sets x 6-8 reps
• Hammer Curls (Dumbbell, Incline Bench) – 3 sets x 6-8 reps
• Forearm Wrist Curls – 3 sets x 10-12 reps
• Reverse Forearm Wrist Curls – 3 sets x 10-12 reps
Day 4 – Rest
Day 5 – Volume/Hypertrophy: Quads, Hamstrings, Calves
• Leg Press – 4 sets x 15-20 reps
• Alternating Lunges (Barbell) – 4 sets x 15-20 reps
• Laying Hamstring Curls – 3 sets x 15-20 reps
• Standing Calf Raise – 3 sets x 20+ reps
• Seated Calf Raise – 3 sets x 20+ reps
Day 6 – Volume/Hypertrophy: Chest, Delts, Triceps, Abs
• Incline Bench Press (Dumbbell) – 4 sets x 12-15 reps
• Incline Fly (Dumbbell) – 3 sets x 12-15 reps
• Bench Press (Smith Machine) – 3 sets x 12-15 reps
• Seated Shoulder Press (Dumbbell) – 3 sets x 12-15 reps
• Lateral Raise – 3 sets x 12-15 reps
• Rear Delt Raise (Laying on Incline Bench) – 2 sets x 12-15 reps
• Standing Front Delt Raise (Dumbbell) – 2 sets x 12-15 reps
• Tricep Dip (Machine) – 3 sets x 15-20 reps
• Tricep Rope Press-Downs – 3 sets x 15-20 reps
• Crunches – 3 sets x 20+ reps
• Seated Torso Twist – 2 sets x 25+ reps each way
Day 7 – Volume/Hypertrophy: Back, Traps, Biceps, Forearms
• Pull-Ups – 4 sets x 12-15 reps
• Cable Row – 3 sets x 12-15 reps
• Hammer Strength Iso Low Row – 3 sets x 12-15 reps
• Shrugs (Dumbbell) – 3 sets x 15-20 reps
• Preacher Curls – 3 sets x 15-20 reps
• Alternating Curls (Dumbbell, Incline Bench) – 3 sets x 15-20 reps each
• Forearm Wrist Curls – 3 sets x 15+ reps
• Reverse Forearm Wrist Curls – 3 sets x 15+ reps
Day 8 - Rest
5. What is your philosophy about cardio?
One of the biggest mistakes I commonly see is relying on cardio to offset a poor diet. No matter how much cardio you do, you’re not going to be able to outwork a poor nutrition plan. When shredding off body fat, cardio is an asset, but it should be used in tandem with a tight diet. During contest-prep, I do cardio daily but only for a maximum of 60 minutes. Once you cross that threshold, the potential for muscle catabolism increases as the body begins to break down muscle tissue into amino acids for energy instead of your adipose tissue (body fat). Obviously, losing hard earned muscle is a bodybuilder’s worst nightmare.
For beginners, a common misconception is that only cardio is needed to lose body fat. However, the reality is that resistance training is a more effective way to boost your metabolism and burn more calories. Building and maintaining lean muscle requires a significant amount of calories – a lot more than you burn on the treadmill. That’s why a combination of cardio and weight training is ideal – even for women.
6. What is your philosophy about weight training?
First of all, it needs to be focused, efficient and intense. If you’re just going through the motions and flailing around the weight room, you’re not going to see results. Assuming you’re not one of those people using the gym as happy hour, there seems to be an endless amount of debate regarding rep ranges, total volume, time under tension, and rep speed. But when you look at the research, the answer to what is the optimal way to structure your workout is…it depends! Each muscle is made of a complex system of different muscle fibers (myofibril) and sarcoplasm (the fluid that surrounds the myofibril). These components of the muscle all respond differently to different types of muscle contractions. Research suggests that sets consisting of heavy, intense reps are optimal for developing strength and higher volume sets are optimal for hypertrophy.
In order to achieve continued muscle growth, you need to progressively overload the muscle. To increase the overload, you can add more weight, reps, sets, or reduce rest in between sets. Outside of adding more weight (gaining strength), you can only add volume to a point. If you want to continually add more overload to the muscle, you need to eventually develop strength in order to bring up your weight resistance. By including both heavy and high volume training in my program, I’m able to focus on developing strength while getting the benefits of hypertrophy focused workouts, too.
7. Do you prefer HIIT or steady state cardio?
Most of the time, I utilize steady state cardio when cutting for a contest. In order to maximize the percentage of fat used for energy during my cardio session, I get my heart rate to about 60 percent of my max (rough calculation of max heart rate = 225 minus your age) for 45 to 60 minutes. I’ll incorporate a day or two of HIIT cardio, but anything more than twice a week makes it difficult for me to recover from my weight resistance training. In order to get the benefits of HIIT cardio:
1) Naturally boost growth hormone and testosterone
2) Elevate your metabolism for an extended period of time after your workout—your intervals have to be 100% all-out effort.
I realize it sounds strange, but in order to be effective, your intervals have to be at the same intensity as if you were running from a life threatening situation. That is the only level of intensity that forces your endocrine system to naturally produce fat shredding hormones while elevating your metabolism throughout the rest of the day. When done properly, you should feel like you’re about to throw up at the end of a HIIT workout. Otherwise, you’re just doing standard interval cardio.
8. What are your top 5 favorite exercises?
1) Squats
2) Deadlifts
3) Incline Press (Smith Machine)
4) Pull-Ups
5) Stiff-Leg Deadlifts
9. What is your philosophy about nutrition?
Since each type of fatty acid is different and has different benefits, I set up my diet to get one third from saturated sources (dairy products, red meat, egg yolks), one third from polyunsaturated sources (salmon, tuna, fish oil, flaxseed oil), and one third from monounsaturated (olive oil, nuts) sources.
For my carbs, I typically eat sweet potatoes, oatmeal, whole wheat pasta, whole wheat bread, brown rice, fruit, veggies, and frozen Three Musketeer bars (just kidding). For protein, I eat a lot of seafood, chicken, eggs, lean ground turkey, and some red meat.
I also target 45-60 grams of fiber on a daily basis. A cup or two of veggies or fruit with each meal usually is enough. The above sources of carbs are also typically high in fiber.
10. What nutrition plan has worked best for you?
I’m currently in my first real off-season and looking to add a solid amount of muscle for when I step on stage next year. Since my workouts are longer (typically about 90 min) and more intense than in the past, I’ve increased my target numbers in my nutritional plan accordingly. Currently, I’m consuming 3,800 calories per day at a 27/42/31 (fat/carb/protein) calorie ratio. A typical day looks like this:
4:00AM - Meal 1:
• 2 1/2 cups oatmeal
• 1 cup liquid eggs
• 1/4 cup shredded cheese
• 1/2 cup strawberries
• 1,000mg fish oil
• 1,000mg flaxseed oil
• Multi-Vitamin
• 5g BCAA
5:15AM - Meal 2:
• Pre-Workout shake (see question #14)
7:00AM - Meal 3:
• Post-Workout Shake (see question #14)
8:00AM - Meal 4:
• 4 slices whole wheat toast
• 1 cup liquid eggs
• 1/4 cup shredded cheese
• 1-2 cups vegetables
• 1 tablespoon natural peanut butter
• 1,000mg fish oil
• 1,000mg flaxseed oil
12:00PM - Meal 5:
• 1 cup whole wheat pasta
• 6 oz chicken
• 1/4 cup shredded cheese
• 1 tablespoon olive oil
• 1-2 cups vegetables
• 1,000mg fish oil
• 1,000mg flaxseed oil
4:00PM - Meal 6:
• 8 oz sweet potato
• 6 oz cod/tilapia/salmon/tuna
• 1/4 cup shredded cheese
• 1 tablespoon olive oil
• 1-2 cups vegetables
• 1,000mg fish oil
• 1,000mg flaxseed oil
7:00PM - Meal 7:
• 1 cup plain Greek yogurt
• 1 tablespoon natural peanut butter
• 1/2 cup strawberries
• 1,000mg fish oil
• 1,000mg flaxseed oil
10:00PM - Meal 8 (before bed):
• 2 scoops casein protein
• 2 tablespoons natural peanut butter
• 1/2 cup liquid eggs
• 5g BCAA
• 3g melatonin (better sleep quality)
I’m in between a meso and ectomorph. So due to my metabolism, I need to consume a considerable amount of calories to grow. It’s important to note this is an aggressive diet for the muscle growth phase of my training. For most people, I would recommend a standard diet of 2,000 to 3,000 calories with a 20/40/40 split. Nutritional requirements vary for every individual based on their training and metabolism. Since a “one size fits all” diet doesn’t exist, it’s important to keep track of what you’re eating, take note of the results, and make the proper adjustments based on your goals.
I also take 3g of L-Leucine in between meals to keep levels of muscular protein synthesis elevated. Research shows that protein synthesis (amino acid uptake by the muscle…i.e. muscle growth) slowly drops after each meal. L-Leucine is a helpful supplement because the presence of this amino acid in the bloodstream signals to the body that significant amino acids are available for normal body functions and muscular protein synthesis can continue.
When cutting for a show, I take my daily calories below my maintenance level (for me, my maintenance level is about 3000 calories) by 500. At this level of a calorie deficit, I’m able to lose about 1.5-2 lbs. of body fat per week while maximizing muscle retention. During the last few weeks of contest prep, I usually get more aggressive with my calorie restriction in order to get those last few pounds of body fat off. I try to keep my protein at about 1.5 grams per pound of bodyweight in order to keep my amino acid levels up so that my body doesn’t start breaking down muscle for energy since I’m not eating as many carbohydrates. I also keep my fat content steady throughout my contest prep in order to keep my natural hormone levels stable and maximize muscle retention while providing some additional energy to get through my workouts.
11. What is your favorite cheat food?
Miller Lite, Quality Italian, Chinese and Thai Food.
12. What is your favorite health food?
A lot of people mistake a “clean” diet with a “boring” diet; however, eating clean doesn’t have to be boring. With a little bit of experience, it’s pretty easy to put together some recipes that taste good and help you hit your targeted macro-nutrient numbers. I usually put together some combination of a protein, carb, and fat source. Then I add a variety of vegetables (minerals, vitamins, and fiber). Good condiments include salsas, fat-free mayo, mustard, hot sauces, and a variety of spices and seasonings. Once you get the hang of it, eating clean tastes better than most “cheat” foods.
13. What supplements have given you the greatest gains?
- Whey Protein Concentrate
- Micronized Creatine Monohydrate
- BCAA
- L-Leucine
- Beta-Alanine
- L-Tyrosine
- Acetyl L-Carnitine
- Caffeine
- Fish Oil (at least 1,500mg of EPA and DHA daily)
- Flaxseed Oil
- Multi-Vitamin
- Melatonin
14. What does your pre and post workout nutrition consist of?
As I’ve outlined in my meal plan, I eat an extremely large meal first thing in the morning. Due to my schedule, training early in the morning is the only time of day I can devote a full 90 minutes to my workout. As a result, my first meal becomes my pre-workout meal. I’ve noticed unless I eat a ton of food (almost 1,000 calories in meal 1), my blood sugar tends to drop towards the end of my workout and, as a result, my energy levels go way down. I can’t give a scientific reason (probably from not eating all night and only getting one meal in before training), but I’ve found basically stuffing my face early in the morning to be the best solution. I wouldn’t recommend such a high amount of calories in a pre-workout meal for most people, but it goes to show everyone is different and you need to find what works best for you.
On my way to the gym (about 20 minutes before training), I sip on the following pre-workout shake (mixed with water):
1. Beta-Alanine (4,000mg - Improves cellular pH balance during workout…i.e. more muscle endurance)
2. L-Tyrosine (4,000mg - boosts mental focus and alertness)
3. Acetyl L-Carnitine (2,500mg - promotes conversion of fat to useable energy)
4. Caffeine (300mg - CNS stimulant; boosts focus and energy)
5. Whey Protein (25g - research shows a whey protein supplement pre-workout helps promote protein synthesis and also lowers cortisol levels during the workout)
6. BCAA (5g - increased levels of protein synthesis)
7. Maltodextrin (25g - the simple carb helps reduce cortisol levels and promotes protein synthesis; also helps replenish glycogen levels and shuttle nutrients into the muscle)
8. Natural peanut butter (1 tablespoon - monounsaturated fats slow down the digestive process and allow for a slow release of the above nutrients into the bloodstream for a more sustained nutrient flow throughout the workout)
9. Crystal Light packet for flavor
Immediately after my workout, I consume the following post-workout shake (mixed with water):
1. Whey Protein (50g)
2. Micronized Creatine Monohydrate (5g)
3. BCAA (10g)
4. Maltodextrin (50g - simple carb for insulin spike, glycogen replenishment, and better nutrient absorption into the muscle tissue)
5. Crystal Light packet for flavor
I put all these in a shaker and take with me to the gym. After I’m done training, I immediately mix this with hot water to help dissolve the creatine to promote better absorption. A lot of people get stomach cramps from taking creatine because it isn’t absorbed properly. As a result, it sits in the digestive track where it sucks up all the water in the intestine which leads to cramps. This can also happen if you take more creatine than your muscle tissue can store as the excess sits in the digestive track. I recommend 5g a day mixed with hot water. Also, make sure you’re getting an adequate amount of water, but if you’re into the fitness lifestyle, this shouldn’t be a problem.
About an hour after consuming this shake, I eat a meal composed of whole foods (see above - Meal 4).
15. Which tools have helped you most with your nutrition and training?
- Microsoft Excel (diet planning and tracking)
- Small notebooks (used during workouts to track weight resistance and ensure continued muscle overload progression, or in the case of contest prep, trying to minimize as much strength loss as possible while dieting)
- Food scale, measuring cups
16. Have online resources (social networks) helped you in your training? If so, what are they and how have they helped you?
• Twitter: @biolayne, @willbrink, @elitefts, @adamlambfit, @robriches
• YouTube: willbrink, biolayne, elitefts
• Websites: RandyWoody.com, brinkzone.com, rxmuscle.com, muscledog.com, & bodybuilding.com
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
My coach – Randy Woody (randywoody.com). He was an elite powerlifter and national level bodybuilder, but, more important, he has been working within the industry for over 30 years and has the experience and knowledge to go with it.
Also, I closely follow Will Brink and Layne Norton. I read all their articles and message boards and subscribe to their YouTube channels. They can also be found on Twitter (@biolayne, @willbrink).
18. Who are your favorite fitness/bodybuilder competitors or role models?
My favorite athlete is Layne Norton. He’s an IFPA/NGA Pro Natural Bodybuilder and also a highly ranked powerlifter. On top of that, he has a PhD in nutritional science. He steps on stage naturally shredded, is a beast in the weight room, and is one of the few athletes who apply legitimate science and research. I would highly recommend that beginners read everything written by him. His articles and message boards can be found through a basic Google search. He is an incredibly bright, no-nonsense type of guy who helps remove a lot of myths regarding nutrition and training.
I’m also a big fan of Jay Cutler, but not necessarily for just his bodybuilding accomplishments. He’s one of the few real business savvy guys in the sport, and as a result, he has been able to take his name and accomplishments and develop them into a full-fledged marketing brand used to sell his retail and promote himself on a global scale. I had the pleasure of meeting him last year, and not only was he incredibly down to earth, we ended up having a pretty extensive conversation about commercial real estate. Having an investment conversation with the 4x Mr. Olympia champion was an experience I’ll never forget.
19. What was the biggest mistake you made when you first started training?
My biggest mistake was not having a purpose for my training and nutrition. Essentially, I didn’t have a detailed plan and as a result, my training and nutrition weren’t effective. I floated around in the weight room doing whatever exercise I felt like doing at the time, and my nutrition plan started and ended with the local Subway.
If you want to see results, have a plan and do everything with the purpose of achieving a specific result. For example, if you’re upper chest is underdeveloped, structure your chest workout so that when you’re fresh (maximum intensity) you’re targeting your upper chest with incline movements, then go ahead and finish with the rest of your workout. Put together a plan based on what you need to accomplish then execute that plan. Make sure every decision you make leads to an action that gets you closer to your desired results.
The same goes for nutrition. If you want to achieve a physique that turns heads as you walk down the street, your nutrition needs to be on point. Set appropriate daily macro-nutrient targets, learn to read labels, and keep track of what you’re putting into your body.
20. What tips would you give to a beginner?
Besides being more organized when it comes to training and nutrition, the most important tip I can give to a beginner is to learn to love squats and deadlifts. There is no doubt these two movements are the most effective at adding size and strength. They activate virtually every muscle in the body, and due to the tremendous amount of effort needed, they force your endocrine system to naturally produce the anabolic hormones that lead to lean muscle growth.
While being the most effective, they’re also the hardest and require the most effort, determination, and focus. Once you’re able to accept that after a good set of squats, you’ll be struggling to breathe, seeing stars, and hunched over on a bench while blood rushes to your head, you’ll find leg day to be the most rewarding part of your training. Squats and deadlifts separate the real athletes from the rest of the guys flopping around on balancing balls and cables. After a few months of intense squats and deadlifts, you’ll be noticing significant changes in your physique while they complain about the lack of progress they’re getting from the exercises they read about in last month’s Men’s Health.
Side note…unless you’re bored and looking for a way to pass the time while increasing the chances of hurting yourself, stay off the “stability” balls. They don’t work your “core” or develop much of anything except your ability to broadcast to the world that you have no idea what you’re doing and you’re clueless when it comes to training.
21. What are your future fitness goals?
In terms of competing, I plan to continue competing within the WBFF in their Male Muscle Model category. WBFF shows are all over the world and are second to none. There is no doubt they are the most professionally run shows in the industry. With some of the most recognized fitness models in the world, their competitors step on stage shredded and leave no room for error. I enjoy the intense competition and am currently trying to add some significant size during my first true off-season. I plan on stepping back on stage towards the Fall or Winter of 2012. My goal is to earn my pro-card within the next five years.
For my business, my goal is to continue to grow and open multiple health clubs throughout the U.S. With clubs that offer a fitness center, diet programming, and a proprietary supplement line, my ambition is to help as many people, within my power, adopt a healthier lifestyle and live longer, more fulfilling lives.
22. Where can we find you on MuscleDog.com?
Check out my profile jmontville. I can also be found on Facebook (www.facebook.com/jonathan.montville) and on Twitter (@jmontville).