1. Biography
• Name: John Miller
• Age: 22
• Height: 5’7”
• Weight (Contest): 148 lbs.
• Weight (Off-Season):160 lbs.
• Body Fat: 4 %
• Hometown: Somerville, Alabama
• Gym: River City Fitness
• Profession: Personal Trainer
2. What got you started in bodybuilding/fitness?
I began strength training when I was in middle school to prepare for football. I made the varsity team in high school and continued pushing myself in the weight room. When college rolled around, I fell victim to the lifestyle and got out of shape. During my last semester of college, I decided to get serious about lifting weights and become an NPC bodybuilder.
3. What keeps you motivated to train?
The results and the chance to show my physique on stage.
4. What workout plan has worked best for you?
Chest
• Barbell Bench Press: 3 sets of 10 reps
• Reverse Grip Bench Press: 3 sets of 10 reps
• Inclined Barbell Bench Press: 3 sets of 10 reps
• Declined Barbell Bench Press: 3 sets of 10 reps
• Cable Crossovers: 3 sets of 10 reps
• Weighted Dips: 3 sets to failure
Arms
• Wide Grip Barbell Curl: 3 sets of 7 reps
• Preacher Curl: 3 sets of 10 reps
• Dumbbell Concentration Curl: 3 sets of 10 reps
• Hammer Curls: 3 sets of 10 reps
• Seated Dumbbell Curl: 3 sets of 10 reps
• Cable Curls: 3 sets of 10 reps
• Skull Crushers: 3 sets of 10 reps
• Triceps Pushdown Rope Attachment: 3 sets of 10 reps
• Triceps Pushdown V Bar Attachment: 3 sets of 10 reps
• Reverse Grip Triceps Pushdown: 3 sets of 10 reps
Legs
• Squats: 4 sets of 10 reps
• Hack Squats: 4 sets of 4-10 reps
• Leg Press: 4 sets of 4-10 reps
• Leg Curl: 4 sets of 15 reps
• Calf Raises: 4 sets of 15 reps
• Seated Calf Raises: 4 sets of 15 reps
Back and Shoulders
• Lat Pulldowns: 3 sets of 10 reps
• Seated Cable Rows: 3 sets of 10 reps
• Lying T-Bar Rows: 3 sets of 10 reps
• Deadlift: 4 sets of 4-10 reps
• Pull-ups: 5 sets of 10-15 reps
• Lateral Raises: 3 sets of 10 reps
• Military Press: 3 sets of 10 reps
• Seated Dumbbell Press: 3 sets of 10 reps
• Barbell Shrugs: 3 sets of 10 reps
Abs (every other day)
• Decline Weighted Sit-ups: 3 sets of 15 reps
• Plate Twist: 3 sets of 15 reps
• Decline Leg Raises: 3 sets of 15 reps
• Side Bends: 3 sets of 15 reps
• Cable Crunches: 3 sets of 15 reps
• Barbell Curls: 3 sets of 7 reps
* I work out six days a week and rest on the seventh.
5. What is your philosophy about cardio?
A last-minute effort to add detail and lose the final millimeters before I compete.
6. What is your philosophy about weight training?
Weight training is the best part of my day. I absolutely love lifting weights in a gym. It gives me a chance to forget about the stresses of the world. I can set goals for myself and reach them. A sound body brings with it a sound mind and a peaceful soul. Weight training gives me all of these great things.
7. Do you prefer HIIT or steady state cardio?
Neither, but if I had to choose—it would be steady state.
8. What are your top 5 favorite exercises?
• Bench Press
• Leg Press
• Dead Lift
• Shrugs
• Abs
9. What is your philosophy about nutrition?
Nutrition is 95% of how you look.
10. What nutrition plan has worked best for you?
A steady plan that involves eating clean, nutrient dense foods and lots of protein.
Meal One:
• ½ cup of Oatmeal
• 1 Apple
• 4 Egg Whites + 1 Whole Egg
• 2 Scoops of Whey Protein
Meal Two:
• 6 oz. Grilled Chicken Breast
• 1 cup Brown Rice
• ½ cup Broccoli
Meal Three:
• 6 oz. Tuna
• 8 oz. Sweet Potato
• 1 cup Green Beans
Meal Four:
• 2 Scoops of Whey Protein
• 1 Piece of Fruit
Meal Five:
• 6 oz. Grilled Chicken Breast
• Large Salad
• 2 Tbsp. Balsamic Vinegar
Meal Six:
• 2 Scoops of Whey Protein
11. What is your favorite cheat food?
I didn’t get where I am today by cheating. Sometimes I crave Mexican food, good southern BBQ, or southern fried chicken. However, I rarely (and I mean rarely) cheat. When I am in the cutting phase, I go months without touching these foods.
12. What is your favorite health food?
• Protein Shakes: Whey protein of a variety of flavors like ice cream sandwich or cake batter.
• I also love a good piece of moist grilled chicken.
• Freshly picked garden fresh green beans are excellent and they are even better raw.
13. What supplements have given you the greatest gains?
Jack3d by USP Labs.
14. What does your pre and post workout nutrition consist of?
Pre workout: Jack3d, Animal Pak, Amino Acids, Whey Protein.
Post workout: a balanced meal (a piece of lean meat with some brown rice and a nutrient dense vegetable) or Whey Protein Shake.
15. Which tools have helped you most with your nutrition and training?
Social networking sites like MuscleDog.com helped me the most as far as nutrition and training goes. I also frequently look for training videos and any other resource I can get my hands on for information. I am a sponge when it comes to absorbing information about nutrition and training.
16. Have online resources (social networks) helped you in your training? If so, what are they and how have they helped you?
Like I said above, social networking sites like MuscleDog.com helped me the most as far as nutrition and training goes. MuscleDog.com is full of people willing to help. They also have great workout plans and the site administrators really care about the members. Bodybuilding.com is another source for information and motivation.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
My coach has helped me the most in my training and nutrition. My coach is an NPC Masters Competitor. He really showed me the ropes as far as bodybuilding goes. Fitness related social networking sites like MuscleDog.com are also great tools. MuscleDog.com is a great place to find new friends and get the motivation you need to keep working hard in the gym. It is also a great source for a variety of nutrition and fitness answers.
18. Who are your favorite fitness/bodybuilding competitors or role models?
Franco Columbu—he is built a lot like me. I am not as big as him yet but he is a bodybuilder that a short guy can be proud of. His back is unbelievable. My dream body is a body that matches Franco Columbu. He stood toe-to-toe with Arnold many times. He always held his ground despite his stature. He is very inspirational.
19. What obstacles have you had to overcome?
The urge to cheat—but when you are focused and have a goal, it is not too hard to stay on track.
20. What was the biggest mistake you made when you first started training?
Taking nutrition for granted.
21. What tips would you give to a beginner?
Eat right!!!!! Seriously, that is about all you need to know. However, a common error experienced by beginners is setting unrealistic goals and injuring themselves. Building a good body takes time and hard work. Hard work and dedication will always pay off in the end.
22. What are your future fitness goals?
I will be competing in my first bodybuilding show in August. I want to win.
23. Where can we find you on MuscleDog.com?
My profile is CrimsonThunder. I have transformation photos, stats and more on there to check out.