VITAL STATS Name: John R Maldonado E-mail: flyboyjustice@aol.com Age: 42 Where: Southbridge, MA Height: 5'7" Weight: 156.6 Lbs Years Bodybuilding: 0 Favorite Bodypart: Chest Favorite Exercise: Bench Press Favorite Supplements: Right now Cellucor's D4 Thermal

How Did You Get Started?

When I was about 14 years old I had severe neck problems. My head would always lean to one side and my neck would stiffen up. My mother took me to the doctors and he suggested lifting weight to strengthen my neck and surrounding muscles. My mother went out and purchased a 110 lbs set of the old school cement weights that are covered with plastic. From then on I've always been lifting over the years.

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John Maldonado.

What Workout Plan Worked Best For You?

This was before getting with my current trainer stevep78.

Sunday Chest And Biceps

• Bench Press: 3 Sets Of 8, 6, Then 4 Reps
• Incline Bench Press: 3 Sets Of 8, 6, Then 4 Reps
• Pec Deck: 2 Sets Of 10 Then 8 Reps
• Long Bar Curl: 3 Sets Of 8, 6, Then 4 Reps
• Seated Preacher Curl: 3 Sets Of 8, 6, 4 Reps
• Incline Alternate Dumbbell Curls: 2 Sets Of 10, Then 8 Reps

Monday Cardio And Abs

30 min on the elliptical trainer and about 3 to 4 abs exercises. I always change it up.

Tuesday Back And Calves

• Wide Grip Pulldowns: 3 Sets Of 8, 6, Then 4 Reps
• Barbell Rows: 3 Sets Of 8, 6, Then 4 Reps
• Cable Rows: 2 Sets Of 10 Then 8 Reps
• Seated Calf Raises: 5 Sets Of 8 Reps

Wednesday Cardio And Abs

30 min on the elliptical trainer and about 3 to 4 abs exercises.

Thursday Shoulders And Triceps

• Front Military Press Smith Machine: 3 Sets Of 8, 6, Then 4 Reps
• Dumbbell Shrugs: 3 Sets Of 8, 6, Then 4 Reps
• Front Dumbbell Raises: 2 Sets Of 10 Then 8 Reps
• Close Grip Bench Press: 3 Sets Of 8, 6, Then 4 Reps
• Skull Crushers: 3 Sets Of 8, 6, Then 4 Reps
• One Arm Cable Pull Down: 2 Sets Of 10 Then 8 Reps

Friday Cardio And Abs

30 min on the elliptical trainer and about 3 to 4 abs exercises.

Saturday Legs

• Squats: 5 Sets Of 10 Reps
• Front Leg Curl: 3 Sets Of 8, 6, Then 4 Reps
• Reverse Leg Curl: 3 Sets Of 8, 6, Then 4 Reps
• Hack Squat: 3 Sets Of 10 Reps

This routine is what I did to maintain size and strength. It wasn't until hooking up with my current trainer stevep78 that my bodybuilding physique really changed!

Click To Enlarge.
John Maldonado.

What Nutrition Plan Has Worked Best For You?

I work full time at ups full time so my calorie intake was high I did cycle carbs and intake 4 high days about 3800 calories a day, 3 at 2700. I drank a gallon of water a day. For carbs mostly sweet potatoes veggies steamed brown rice. Protein was from tuna fish chicken breast all natural peanut butter fats from almonds and honey. This was my diet before hooking up with stevep78.

Meal 1 - 5:30 AM

• 2 Scoops EAS Chocolate Whey
• A Banana

Meal 2 - 6:30 AM

• Pre-Workout MHP Dark Rage

Meal 3 - 9:30 AM

• Post Workout MHP Dark Matter

Meal 4 - 10:30 AM

• 1 Scoop BSN Syntha 6
• 6oz Vanilla Yogurt
• 1 Banana

Meal 5 - 12:00 PM

• Myoplex Original Vanilla
• 14 Oz Skim Milk
• 1 Table Spoon Flaxseed Oil

Meal 6 - 2:30 PM

• Myoplex Original Vanilla
• 14 Oz Skim Milk
• 1 Table Spoon Flaxseed Oil

Meal 7 - 5:00 PM

• 1 Sweet Potato
• 5oz Chicken Breast
• Half A Cucumber
• A Serving Of Almonds

Meal 8 - 8:00 PM

• 1 Can Of Tuna
• Half A Cup Steamed Brown Rice

Meal 9 - 10:30 PM

• 1 Scoop BSN Syntha 6
• 14 0z Of Water

Again this was my diet before hooking up with stevep78. The plan he put me on it is totally different. It was his meal plan that made a world of difference to my physique. That's why I suggest to have a trainer it takes the guess work out of your diet and believe me the diet is far more important then the training!

What Supplements Have Given You The Greatest Gains?

Cellucor's D4 Thermal EAS Myoplex Original Syntha 6 from BSN Multivitamin twice a day MHP pre-workout Dark Rage, post-workout Dark Matter and the last 8 weeks MHP T-Bomb.

Why Do You Love Bodybuilding?

I keep a workout journal so it's fun and exciting to try to always beat my previous workout! And know at my age its fun when the younger guys can't keep up!

What Motivates You To Follow A Healthy Lifestyle?

Now it's my family and to be the best I can be.

What Made You Want To Achieve Your Goals?

My wife and I are having another child. I'm not getting younger!

What Are Your Future Bodybuilding Plans?

I'm going on my first ever bulk depending on how that goes I may try an all natural bodybuilding show next year!

Click To Enlarge.
John Maldonado.

What One Tip Would You Give Other Bodybuilders?

I believe you have got to have heart, desire, and will power! What we bodybuilders put our bodies through sometimes is insane. With work, diet, training, and family life it's hard to juggle all that in 24 hours! That's why I believe in trainers or nutritionists. They give us the plan we just have to execute it! And anything that will help me spend more time with my family is a must!

Who Are Your Favorite Bodybuilders?

Arnold, of course, and my trainer Steve Poynter. He's an inspiration to me everyday.

What Features Do You Use On Bodybuilding.com?

The BodyGroups that I belong to on BodySpace help get me get out of bed the days I don't feel like going. Because I really didn't want to let them down. Bodybuilding.com database I try to read at least one article a day on training diets cardio etc. You can never know enough.

BodySpace

http://bodyspace.bodybuilding.com/flyboyjustice/

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