Monthly Archives: August 2012

Sledgehammer Goal Management

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Jay Johnson

Contributing Writer

Sledgehammer Goal Management

When you think of a goal and establish it, what is it that you think of first? Is it the excitement of getting to the finish line and reaping the joy of telling your supporters “I did it!” and your haters “I did it, kiss my a$s!” or is it the scary, negative “what if” statements that can tend to ruin ANY goal before it ever begins?

Not that you should EVER care what others think about you anyway, but if it is the latter that hits your mind first then why is that? Is it because you are already second guessing yourself? Is it because you are just “being cautious” or “being realistic” about your goal to prevent disappointment? The primary thing I want you to take from this article is this: If you create a goal and BELIEVE it, then you can ACHIEVE it! If you are second guessing yourself at the beginning of a goal, then this is going to be a long ride and for those of you who are too “realistic” to try ANYTHING in life. Get over it, the world can suck in many ways but YOU don’t have to.

I want you all to create yourself, the best YOU that you can be and attack the world with your bare hands, until you get out of it what you want. It is this sledgehammer attitude that will not only knock the doors down between you and your goals, but influence others to do the same. So get up, grab your sledgehammer and let’s beat some damn doors down!

Step 1: Set Your Goals

The first step in achieving your goals is, obviously, to set whatever goal you may have into place.  I’m not here to tell you what goal to pick, mainly because I do not know you and therefore would have no idea what goal to choose for you. What I AM here to do is to make sure that you pick a wise goal based on YOUR passion and YOUR capabilities.

For instance, if you are a powerlifter, then I would not recommend that you set out to run a marathon by the end of this calendar year.  And no marathoners should be visiting Westside Barbell or EliteFTS anytime soon either! When you choose your goal, please do not make it one that you are going to absolutely HATE the entire journey. That’s because the odds of you completing that journey are next to none.

On the other hand, if you enjoy lifting heavy weight and have never done anything with it but show your friends and tell your mom your max lifts, then you may want to look at competing in a powerlifting meet. Besides, your friends all think you’re an ass and your mom doesn’t give a damn anyway, get over yourself. The main focus when choosing a goal is to make certain that you enjoy or are interested in the primary components of it (lifting, running, etc.) enough to endure a journey of both struggles AND successes on your way to the finish line.

Step 2: Plan and Prepare

The second step is to PLAN and PREPARE (I use bold for these so it’s easier to paste them into Google, since meatheads tend to not know the meaning of these words). I want you to view your goal as a picture, more specifically a “connect the dots” picture. Each step that you take in the direction of your goal is another dot that you connect. This is to make that picture not just more visible to yourself but to others as well.

When people used to tell me to “Look at the big picture”, when I was younger I would always think “Shut the hell up.” since I was a stubborn teen. Now, I think of literally a BIG picture comprised of dots and mini goals to be connected. This really helps you not just visualize your goal as a whole but how significant each mini goal can be when it comes to getting you all the way to the finish line.

Step 3: Use Others

The third step in this process is to use others. By this I do not mean ask people for money or bug the hell out of them with “Do I look any different?” or “Do you think I’m doing good?”.  If you have to ask , you are not doing well enough anyway.

What I mean is that you should, whenever possible, do these two things:
1) Use your supporters or fans as gasoline to start the fire that is your goal
2) Use your haters as paper to keep it burning, toasting their asses up in the process.

This can be the most important component of your goal because these are the things that will serve to keep you going! It is fairly easy to establish a goal or an idea but it can be very difficult, and quite a fight, to keep momentum going in your favor. You really begin to see and understand who your TRUE supporters are when you set out to do something of significance. Especially when it is to help and influence others, which I feel like we should all be doing on a daily basis.

If people see that what you are doing is not only helping others but that you are doing it with everything you have, then I can promise you that you will have no trouble finding support along the way. In the experience that I have striving for goals, (both short and long term) it is not only more enjoyable but seems to run smoother when you do it with others in mind, just saying.

Wrapping It Up

I hope that in reading these steps you got a better idea of not only how to design a goal, but to execute it as well. These steps are necessary if you are serious about getting to where you want to be in the most efficient, enjoyable and influential way possible. People think up goals every day but without the proper preparation, motivation and execution the majority of these goals will never happen.

My closing advice is to make CERTAIN that no matter the goal you may create, you want to always think of others. Keep your supporters close and your haters close enough to see you succeed. Always attack the goal with full intention of knocking EVERY door down in your way! It is that sledgehammer attitude that will unlock your strengths, lock down your weaknesses and make you stronger than yesterday. That being said, get out there, get going and go get your goals because if you don’t, someone else surely will.

 

 

 

 

 

 

Jay Johnson (CSCS) is a certified personal trainer, fitness model and writer based out of Charlotte, NC.  Working out for nearly ten years and training for seven of them, Jay has bettered the bodies of a wide variety of clientele from former Miss USAs to top strength and endurance athletes.  In 2009, Jay obtained his BA in Psychology from East Carolina University while minoring in Biology.  Jay’s writing can be found on Bodybuilding.com addressing issues that many of us face in the gym ranging from motivation, to technique, to choosing the correct foods to eat on a daily basis.  Jay’s training philosophies are one of a kind; reflecting years of research and much hands on testing in the gym these newly created techniques and principles will revolutionize the way we work out on a daily basis.  Although very different, these unique training programs and techniques have built average bodies into obtained goals at a greatly accelerated pace when compared to our more traditional training protocols of the past.

Spring 2012 marks the dawn of Jay’s newest project, Muscle Lab Performance, which will utilize his newer and more superior (not to mention) more condensed and efficient methods to create better bodies everywhere.  If interested in obtaining your goals on an accelerated path while looking better than you ever thought was possible, send an email to musclelabperformance@gmail.com for more information on rates and to get started!

Facebook Page: Muscle Lab Performance

Blog: jayjohnsonmlp.com

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Bodybuilding Tidbits Of The Day

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Bodybuilding Tidbits Of The Day 

1) Not only are blueberries one of the richest in antioxidants, a 1/2 cup is only 35.5 calories with 3 grams of fiber.

2) When it comes to tomatoes, it’s not a good idea to refrigerate them. It may slow down the ripening process, but it makes them lose flavor.

3) To mix up you back routine, Try reverse-grip, pulldowns and barbell rows. This grip puts more emphasis on the lower portion of the lats.

4) For a quick cardio blast, perform medicine ball, squat jumps into burpees. 30 seconds each exercise. repeat 2-3 times.

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Calculating Calorie Requirements

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Jon-Carlo Astorina

Contributing Writer

Calculating Calorie Requirements


*Note: Every BODY is different. What works for one may not work for another. Without a personal evaluation it is not possible to formulate a “cookie cutter” plan that is guaranteed to work. The following details are what I have found to be, generally, successful methods. *

Putting a diet together can be a daunting task. Follow these simple guidelines to put together a diet that suits your goals and needs.

Taking your body type into consideration, use the below equations to determine your caloric baseline.

Endomorphs – body weight x 14.

Mesomorphs – body weight x 15.

Ectomorphs – body weight x 16.

*Example: A 200 pound endomorph would have maintenance of approximately 2,800 calories.

If the goal is to gain, you want to do so slowly. Bulking does not mean stuff your face with junk food, nor does it mean eating until you burst, every chance you get. You want to put on muscle, not fat. I recommend starting by adding 500 calories to your maintenance number. Track your weight weekly and when you stall, simply add another 100 calories at a time.

If the goal is to lose weight, subtract 500 calories from your maintenance number. Just like with bulking, you want the change to be slow. Losing too much too fast will result in muscle loss, not fat loss.

Once your calorie requirements are determined, you need to figure out where the calories will come from. The general guideline I start with is 50:30:20 (Carbs, Protein, Fat), give or take a little…

For example, if our 200 pound subject wants to gain muscle, he would need roughly 3,300 calories per day to start. With 20% of his calories coming from fat (approximately 73 grams of fat). With 50% of his calories coming from carbs (approximately 413 grams of carbs). With 30% of his calories from protein ( 250 grams of protein; That’s 1.25 grams/lbs of body weight). I would formulate the diet as follows, to round the numbers evenly and bring the protein a little higher:

70 grams of fat = 630 Calories
400 grams of carbs = 1,600 Calories
275 grams of protein = 1,100 Calories

Total: = 3,330 Calories
When trying to cut weight, I calculate it slightly different. I start with fat again and assign 25% of my calorie allowance. Protein comes next at a strict 1.5 grams per pound. Carbs follow in whatever amount is left to fill the calories.

For example, if our 200 pound subject wants to lose weight he would be looking at the following calories:

200×14 = 2,800 maintenance.  2,800 – 500 = 2,300 calorie diet.

63 grams of fat (25%) round down to 60 = 540 calories
300 grams of protein (1.5g per pound) = 1,200 Calories
140 grams of carbs (remaining calories) = 560 Calories

Keep in mind, a good carb meal or “reefed” is recommended weekly when taking in less than 1 gram of carbs per pound of body weight.

 

Good Luck!

 

 

 

 

 

  Bodybuilding Accomplishments:

 2011 ABA Natural Illinois Bodybuilding, Fitness, and Figure Championships
2nd Place Novice Short Class
3rd Place Open Short Class

2011 NGA Heart of America Natural Classic
1st Place Novice Lightweight
1st Place Open Lightweight
1st Place OVERALL NOVICE

2011 NANBF Probody Solutions Natural
1st Place Open Short Class

2011 NGA Titan Classic
OVERALL OPEN MEN WINNER – PRO CARD AWARDED

 2012 NGA Heart of America Natural Classic

3rd Place Professional

 

Jon-Carlo Astorina is a Team JBT Athlete

See More: http://www.nationalgym.com/

 

 

 

 

 

 

 

 

 

 

 

 

 

BIO:

 

JC was born and raised in Melbourne, Australia. He now resides in Bloomington, IL and works as a private detective for a prominent PI firm out of Chicago. JC studied Criminal Justice at Illinois State University. He is married with four children. Besides his family, JC’s greatest passion in life is bodybuilding and fitness – a hobby he picked up in college.

JC has been bodybuilding for roughly four years and started competing in 2011. He has a short but impressive competitive resume. To date he has competed in five drug tested bodybuilding competitions, earning his Pro Card in August, 2011. He is recognized as a Professional Natural Bodybuilder by the National Gym Association (NGA).

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3 Ways to Stay Motivated to Reach Your Fitness Goals

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Lauren Rae

Contributing Writer

3 Ways to Stay Motivated to Reach Your Fitness Goals


Taking on fitness goals has become increasingly popular and we choose them for a number of reasons. Some people have weight loss, gain or maintenance goals, others have health issues to address. Maybe you’re looking to attract a new hot date or set a date for your first body composition competition. Whatever your reason for setting a fitness goal, if motivation is lacking – your journey to getting there will be a difficult one. Where do you find your motivation? By definition, motivation is the psychological feature that arouses an organism to action toward a desired goal. How do you spark that part of your brain to arouse the desire to change your life? Try these tips if you’re in need of some motivation:

1. Remember why you originally set your fitness goals.

When motivation is lacking, remember why you want to get and stay fit.
-Post pictures of what you want to look like. Find a person who’s already achieved your goal and learn from their experiences.
-Is it for yourself? Be vain! When you can strip off the layers and let your newly sculpted body get a tan poolside, it’ll all be worth it.
-Take note of how it feels to be proud of your achievements and use it as ammunition for the next time you’re feeling lazy.

2. Set up an accountability partner

Get someone else involved to hold you accountable. If you have a set time to meet a buddy in the gym or for early morning sprints, you are much less likely to skip your workout to sit in the air conditioning. Set a weekly schedule with your training partners or make friends in the gym that will check up on you and hold you accountable with your progress.

3. Create a killer soundtrack

Nothing gets me moving faster than some great tunes. If you need a little pep in your step, or the energy to blast through your last drop-set, download some of your new favorite songs and have fun creating a soundtrack to get excited about. (Try something new like electronic or techno. Maybe some heavy rock and roll or metal? Whatever you’re into, choose a fast tempo that’ll keep you moving from set to set.)

Remember, If you’re not moving – you’re not losing…

Getting your workouts in regardless of how uncomfortable it may feel is crucial. CHOOSE to take action and take pride when you get the results you’ve earned. For more helpful hints visit  facebook.com/laurenraelifemindset on choosing a mindset to fuel your fitness adventures.

 Bio:

   Lauren Rae LIFE ~ Inspired Wellness incorporates a total transformation systems utilizing personal training, nutritional and lifestyle coaching to help reveal the person you’ve always wanted to see and be.  Building and maintaining relationships in the health and wellness industry as well as the fitness community throughout the west coast, Lauren Rae is currently working with Dalla’s elite personal training company TrYm Fitness as a NASM certified personal trainer. Lauren Rae is also a FitLife.tv ambassador creating video content to empower others to live an inspired life.

 Lauren Rae’s website is currently under construction. Please check back soon for updated information, follow her on twitter @LaurenRaeLIFE or facebook profile http://www.facebook.com/LaurenRaeLIFE

 

 

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5 Things You Are NOT Doing to Get 6 Pack Abs!

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Jay Johnson

Contributing Writer

5 Things You Are NOT Doing to Get 6 Pack Abs!

Many of you are absolutely KILLING it in the gym, but you still find yourself with no abs at all, or at least not as much showing as you would like.  Here is a short list, along with simple explanations, as to what is most likely missing from your abdominal carving arsenal.  Not doing the following is what is keeping you from your primary fitness goal…Six pack abs!

1) Cardio (The REAL Kind).  I know you think that you are doing cardio the right way, but with body fat covering your abs, it is fair to say that you are probably wrong.  If you are not doing at least three days per week of cardio with at LEAST a moderate intensity, then you are underachieving in the cardio department. Try this: Hop on the elliptical, set it to a fair resistance for yourself. After warming up, use low intensity (or stop altogether) for two minutes.  After this two minutes you should SPRINT AS HARD AS YOU CAN for one minute!  Repeat this for 30 minutes (20 LOW minutes/10 SPRINT minutes) three days a week.

2) Cut rest periods during resistance training.  If you are resting longer than 60 seconds in between sets, then get your ass in gear and get some tempo going!  This will not only burn more calories during training but will also cause your metabolism to stay elevated long after, into your recovery days.

3) Eat More Often (please note the OFTEN).  This is something that people tend to miss, since they are “so busy” during the day and do not have time to eat.  I’ve got news for you, if you are fat then at some point in your life you made time to eat. Lets do that again except in a more efficient manner.  Eating more often will cause you to be more full and never “starving” or craving bad things. You are also much less likely to overeat at a particular meal.

4) Attack Mentally.  What this means is that no matter what your goal, you should be attacking it with intensity (like you are PISSED that you are a fatty and you do not want to be that anymore).  Don’t just get mad when you look in the mirror, get mad in the gym and channel that energy to fuel your workouts.  I don’t care if you just do Jumping Jacks for 30 minutes, if you do them with intensity you WILL see a result.

5) Put it all together.  Take the above tips and factor them into your current plan.  Also make sure that your workout regimen makes sense and that you are not just working out to say you did it.  This does two things: It wastes a ton of time, that you could be spending more efficiently in the gym getting results, and it makes you look dumb when you’re still fat but “work out ALL the time”.  Read information or ask a personal trainer about your program and if what you are doing really is the best thing for you.

I hope this helps fill some fat burning gaps in a nutshell.  They may seem simple to some of you, but unless you have the set of abs that you want, you could probably stand to tweak some of these factors.  The abs are there on all of us, we just have to dust them off.  Go get them and kick that door down!  Stronger than yesterday.

 

 

 

 

 

Jay Johnson (CSCS) is a certified personal trainer, fitness model and writer based out of Charlotte, NC.  Working out for nearly ten years and training for seven of them, Jay has bettered the bodies of a wide variety of clientele from former Miss USAs to top strength and endurance athletes.  In 2009, Jay obtained his BA in Psychology from East Carolina University while minoring in Biology.  Jay’s writing can be found on Bodybuilding.com addressing issues that many of us face in the gym ranging from motivation, to technique, to choosing the correct foods to eat on a daily basis.  Jay’s training philosophies are one of a kind; reflecting years of research and much hands on testing in the gym these newly created techniques and principles will revolutionize the way we work out on a daily basis.  Although very different, these unique training programs and techniques have built average bodies into obtained goals at a greatly accelerated pace when compared to our more traditional training protocols of the past.

Spring 2012 marks the dawn of Jay’s newest project, Muscle Lab Performance, which will utilize his newer and more superior (not to mention) more condensed and efficient methods to create better bodies everywhere.  If interested in obtaining your goals on an accelerated path while looking better than you ever thought was possible, send an email to musclelabperformance@gmail.com for more information on rates and to get started!

Facebook Page: Muscle Lab Performance

Blog: jayjohnsonmlp.com

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Milk or Water?

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Eric Johnson

Contributing Writer

Milk or Water?


So, let’s say you’re getting ready to mix up some Amino Influx, which should you go with, milk or water? The answer is, it depends.
Let’s take a look at several factors that you should consider before choosing.

1. Adding milk adds calories and other Macro-nutrients

2. Adding milk adds insulin from natural sugar lactose.

3. Adding milk can add flavor and a more desirable taste to your shake.

With that said, let’s take into consideration a couple different scenarios.

Scenario #1: You are on a fat loss diet, attempting to drop fat rapidly.

In this situation, you’d want to avoid extra calories and insulin for the most part, so it’s best that you choose to mix your shakes with water most of the time.

That said, there are a couple situations in which using milk is acceptable, and perhaps even desirable.

One such situation is in the morning, as insulin sensitivity and carbohydrate tolerance are at their peak. A little extra insulin and calories won’t be a big deal at the beginning of the day.

The other situation is post workout. You WANT some extra calories, carbohydrate, and insulin after a workout to help shuttle nutrients to your muscles for growth, repair, and recovery, so using milk in this situation is perfectly acceptable, even on a fat loss diet.

Scenario #2: You are on a muscle building diet, attempting to gain muscle rapidly.

With this scenario, it is perfectly acceptable to mix the majority of your meal replacement shakes with milk, and a great way to add extra calories to a meal.

Believe it or not, many people actually struggle to get enough calories when attempting to build lean muscle–drinking more calories is a great way to increase your daily caloric total without having to stuff yourself with large volume meals. Here are a few more things to consider.

Does the protein shake your currently drinking already contain substantial carbohydrate?

If it’s just a straight “protein powder”, then that gives you a bit more leeway to add calories via milk. If it’s a higher calorie “meal replacement” however, you may want to just go with water.

Are you drinking a meal replacement shake prior to bed?

Doing so is a great way to avoid catabolism, while shuttling nutrients to muscle tissue throughout the night. However,  you’re definitely going to want to avoid milk in this situation because of the insulin surge.

Eric Johnson is a NASM CPT and Team JBT Athlete

Facebook Page:https://www.facebook.com/EJohnsonFitness

Twitter: http://www.twitter.com/ejohnsonfitness

 

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Bacon and Eggs Eggo Sandwich

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(All fat burning recipes contain 300 calories or less)

 Bacon and Eggs Eggo Sandwich

Ingredients:

4oz egg substituent

dash of salt & pepper

14 grams light butter (room temp.)

1strip of cooked crispy bacon

11/2 tbsp lite pancake syrup

2 eggo, nutrigrain low-fat whole wheat waffles

 

Directions:

Toast waffles to your liking. In a small pan add egg substitute mixed with salt, pepper and cook (over-easy or scrambled). Mix butter and syrup together and brush on each waffle. Then add eggs and strip of bacon.

 

Servings: 1

This meal contains 280.4 calories, 6.5 g of fat, 38.9 g of carbs, 3 g of fiber and 18.9 g of protein

 

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Bodybuilding Tidbits Of The Day

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Bodybuilding Tidbits Of The Day 

1) Set specific goals, rather than just showing up and lifting heavy. For example, increase bench by 10 pounds in two weeks, etc…

2) Here are some healthy fats that you should be incorporating into your diet: Olive oil, Canola oil, Sunflower oil, Sesame oil, Avocados, Safflower oil, Walnuts, Almonds, cashews, pumpkin seeds, Flaxseed, Fatty fish.

3) Eat almonds for their ability to aid in fighting cravings, preventing heart disease, muscle loss, cancer and high blood pressure.

4) Sweet Potatoes are low glycemic vegetables, packed with antioxidants. In fact, sweet potatoes contain more beta-carotene than carrots.

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Use Steroids OR Be Crazy!

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Jay Johnson

Contributing Writer

Use Steroids OR Be Crazy!

I have received many questions over the years with my experience of training and steroids: Have I used them? WOULD I use them? Why not?  The list goes on and on.  With the recent story breaking about San Francisco Giants’  Melky Cabrera, it sparked me into writing on the use of steroids. Why I think that it is, at least in MY best interest, to just kill the weights and be CRAZY rather than resort to the enhancements of steroids.

It is simply a shame to me that professional baseball players or any athlete, for that matter, to feel the need to use drugs to give them that “edge” needed to compete with their peers.  What ever happened to running one more sprint than everyone else, taking one more round of batting practice than everyone else?  People are too lazy and impatient to just bust their asses day in and day out, instead wanting it NOW.  I, for one, can understand instances such as Andy Pettitte who took HGH to repair an injury. However, when players such as Barry Bonds, Mark McGwire, Sammy Sosa and Roger Clemens shatter records on the stuff, Major League Baseball has to ban EVERYTHING as a result.  I can’t tell you how many stories I’ve seen already of NFL Football players getting suspended because of diuretics…Really?  There wouldn’t be a need for such tight rules and regulations if people were not only more responsible with their own bodies, but with their respective sports as well.

On a more relevant note, the rant above also carries into my everyday life and how I feel about performance enhancing drugs.  I have never used them and would never use them, this is where the crazy part comes into play.  Have you ever watched any of Dr. Layne Norton‘s workout DVD’s?  You should.  Have you seen the videos from FitnessRXForMen cover model Joe Donnelly‘s website?  You should.  I say this because these guys can be viewed by many as CRAZY!  This is because not only do they go against the grain with regards to popular fitness topics such as nutrition, supplementation, training and motivation but they do it all NATURALLY.  When you watch videos of these guys or of powerlifters over at Dave Tate’s EliteFTS, they are head butting bars (not wives like Chad Johnson), slinging chalk around, screaming and God knows what else!  This is because they are having to pull it from within their minds, their souls and their hearts to make the weight go up and create a successful workout for themselves.  Don’t get me wrong, people who take steroids do have to kill it in the gym, but they reap MUCH more benefit from the workouts than those who choose not to.

That’s my take on steroids both on an athletic level as well as a cosmetic level (which is the general population).  No matter what the circumstances,  you can see there is no reason that you should become dependent upon something to get you where you want to be physically.  If you have two arms and two legs then there is someone, somewhere MISSING limbs that look better than you naturally!  With that being said, I want you all to make the right choices and remember that in this case it is okay to be CRAZY… It beats the hell out of jeopardizing your health to look good in your Speedo.  Go out there and get your goals, and always shoot to simply be stronger than yesterday.

 Dr. Layne Norton‘s Site: http://www.biolayne.com/

Joe Donnelly‘s Site: http://www.joeydfitness.com/

 

 

 

 

 

 

 

 

 

Jay Johnson (CSCS) is a certified personal trainer, fitness model and writer based out of Charlotte, NC.  Working out for nearly ten years and training for seven of them, Jay has bettered the bodies of a wide variety of clientele from former Miss USAs to top strength and endurance athletes.  In 2009, Jay obtained his BA in Psychology from East Carolina University while minoring in Biology.  Jay’s writing can be found on Bodybuilding.com addressing issues that many of us face in the gym ranging from motivation, to technique, to choosing the correct foods to eat on a daily basis.  Jay’s training philosophies are one of a kind; reflecting years of research and much hands on testing in the gym these newly created techniques and principles will revolutionize the way we work out on a daily basis.  Although very different, these unique training programs and techniques have built average bodies into obtained goals at a greatly accelerated pace when compared to our more traditional training protocols of the past.

Spring 2012 marks the dawn of Jay’s newest project, Muscle Lab Performance, which will utilize his newer and more superior (not to mention) more condensed and efficient methods to create better bodies everywhere.  If interested in obtaining your goals on an accelerated path while looking better than you ever thought was possible, send an email to musclelabperformance@gmail.com for more information on rates and to get started!

Facebook Page: Muscle Lab Performance

Blog: jayjohnsonmlp.com

 

 

 

 

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My Favorite Post Workout Meal

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Jon-Carlo Astorina

Contributing Writer

My Favorite Post Workout Meal


 

1 Serving of Amino Influx (13 grams Carbs, 5.5 grams fat, 24 grams protein)

40 grams Oats (27 grams carbs, 5 grams protein, 2.5 grams fat)

15 grams Maltodextrin (rapid digesting complex carb)

15 grams Dextrose (rapid digesting simple carb)

5 grams Creatine Monohydrate

15 grams unflavored BCAA powder

Water to desired thickness

 

Stats: 29 grams of Protein, 70 grams of Carbs and 8 grams of Fat

 

 

 

  Bodybuilding Accomplishments:

 2011 ABA Natural Illinois Bodybuilding, Fitness, and Figure Championships
2nd Place Novice Short Class
3rd Place Open Short Class

2011 NGA Heart of America Natural Classic
1st Place Novice Lightweight
1st Place Open Lightweight
1st Place OVERALL NOVICE

2011 NANBF Probody Solutions Natural
1st Place Open Short Class

2011 NGA Titan Classic
OVERALL OPEN MEN WINNER – PRO CARD AWARDED

 2012 NGA Heart of America Natural Classic

3rd Place Professional

 

Jon-Carlo Astorina is a Team JBT Athlete

See More: http://www.nationalgym.com/

 

 

 

 

 

 

 

 

 

 

 

 

 

BIO:

 

JC was born and raised in Melbourne, Australia. He now resides in Bloomington, IL and works as a private detective for a prominent PI firm out of Chicago. JC studied Criminal Justice at Illinois State University. He is married with four children. Besides his family, JC’s greatest passion in life is bodybuilding and fitness – a hobby he picked up in college.

JC has been bodybuilding for roughly four years and started competing in 2011. He has a short but impressive competitive resume. To date he has competed in five drug tested bodybuilding competitions, earning his Pro Card in August, 2011. He is recognized as a Professional Natural Bodybuilder by the National Gym Association (NGA).

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