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real name
John Quinones
age
48
gender
Male
location
San Antonio, TX, US
gym
Life Time Fitness - San Antonio at The Rim
occupation
Military US Army
Overall Goal
///
Lose Fat
170 lbs and 6% BFI
Motivate as many people as I can to loose weight and live a healthy life.
Progress & Goals
BEFORE
Jan 22, 2007
CURRENT
Sep 7, 2007
170.2 Lbs.
LEAN BODY MASS
12.8 Lbs.
BODY FAT
CURRENT WEIGHT
183
Lbs.
Oct 18, 2010
CURRENT BODY FAT
7
%
Oct 13, 2007
PROGRESS HISTORY
Lbs.
2007-01-01,2007-02-28,2007-03-05,2007-03-28,2007-04-26,2007-05-01,2007-05-15,2007-06-09,2007-06-11,2007-06-15,2007-06-17,2007-06-20,2007-06-23,2007-06-28,2007-06-29,2007-07-11,2007-07-19,2007-08-03,2007-08-08,2007-08-10,2007-08-12,2007-08-22,2007-09-01,2007-09-04,2007-09-17,2007-10-13,2007-11-03,2007-12-21,2010-07-28,2010-10-18
189,169,165,162,164,163,154,158,162,154,154,152,150,150,150,158,160,158,162.5,163,160,163,167,162,160,168,158,155,170,183
%
2007-01-01,2007-02-28,2007-03-05,2007-03-28,2007-04-26,2007-05-01,2007-06-09,2007-06-11,2007-06-17,2007-06-20,2007-06-23,2007-06-28,2007-06-29,2007-08-08,2007-08-10,2007-09-01,2007-09-17,2007-10-13
28,27,25,18,15.4,14.2,11,8.2,10.5,9,9.2,9,9,8.2,7.2,6.2,6,7
Lbs.
2007-01-01,2007-02-28,2007-03-05,2007-03-28,2007-04-26,2007-05-01,2007-05-15,2007-06-09,2007-06-11,2007-06-15,2007-06-17,2007-06-20,2007-06-23,2007-06-28,2007-06-29,2007-07-11,2007-07-19,2007-08-03,2007-08-08,2007-08-10,2007-08-12,2007-08-22,2007-09-01,2007-09-04,2007-09-17,2007-10-13,2007-11-03,2007-12-21,2010-07-28,2010-10-18
136.1,123.4,123.8,132.8,138.7,139.9,132.1,140.6,148.7,141.4,137.8,138.3,136.2,136.5,136.5,143.8,145.6,143.8,149.2,151.3,148.5,151.3,156.6,152,150.4,156.2,146.9,144.1,158.1,170.2
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
My work out plan consist of a 6 day diverse routine with Sunday as the rest period/relax day.
On Day One I do 20 minutes Cardio (interval training) on the treadmill incresing the incline and spped level every 2 minutes followed by upper body and Abbs.
On day two I do 20 minutes Cardio (interval training) on the treadmill incresing the incline and spped level every 2 minutes. Thias is followed by Back and triceps and Abbs.
On day three I concentrate on legs and Abbs
On day four I repeat day one
On day five I repeat day two
On day six I repeat day three
Each day I begin with a protein shake (Myoplex Lite RTD or Whey Protein mixed with my drink of choice (Crystal Light packets) and then begin my cardio. I like doing the cardio first (for the most part) because it warms me up and gets my heart going. Inmediately after my work out I have another protein shake and a small breakfast of eggs, wheat bread and fresh fruit with water.
Around mid morning I have another Myoplex and a banana or apple which normalu carries me to lunch time. For lunch I have chicken breast (grilled, green salad, olives, tomatoes and water. For mid noon I have another protein shake. For my evening workout I concentrate on the large muscle groups for that day and Abbs. On Monday, Wednesday and Fridays, I do a 45 minutes abbdominal workout class with each session increasing on reps and intensity. By the time Fridays Abbs class rolls in Im pretty beat but can feel and see the results (see profile pictures of abbs). More updates to follow
On Day One I do 20 minutes Cardio (interval training) on the treadmill incresing the incline and spped level every 2 minutes followed by upper body and Abbs.
On day two I do 20 minutes Cardio (interval training) on the treadmill incresing the incline and spped level every 2 minutes. Thias is followed by Back and triceps and Abbs.
On day three I concentrate on legs and Abbs
On day four I repeat day one
On day five I repeat day two
On day six I repeat day three
Each day I begin with a protein shake (Myoplex Lite RTD or Whey Protein mixed with my drink of choice (Crystal Light packets) and then begin my cardio. I like doing the cardio first (for the most part) because it warms me up and gets my heart going. Inmediately after my work out I have another protein shake and a small breakfast of eggs, wheat bread and fresh fruit with water.
Around mid morning I have another Myoplex and a banana or apple which normalu carries me to lunch time. For lunch I have chicken breast (grilled, green salad, olives, tomatoes and water. For mid noon I have another protein shake. For my evening workout I concentrate on the large muscle groups for that day and Abbs. On Monday, Wednesday and Fridays, I do a 45 minutes abbdominal workout class with each session increasing on reps and intensity. By the time Fridays Abbs class rolls in Im pretty beat but can feel and see the results (see profile pictures of abbs). More updates to follow
My Nutrition Program View My Full Nutrition Program
jhquinones has not added any program information.
My Supplement Program View My Full Supplement Program
jhquinones has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
My AWESOME, LOVELY and DEVOTED wife of 14 years, my three sons and by looking at the BEFORE pictures.....NOT GOING THERE AGAIN
Visitor Comments
Abril
Hey you ! youre doing well. I want to have a very nice legs and a very latin bum, an armonic body. My eyes son el reflejo de mi alma. :D Thanks !
Mar 10, 2008 7:53am
mattscott
Thanks and killer physique. Unbelievable progress in such a short time.
Mar 1, 2008 10:21am
quensue07
Amen brother. That must be a good feeling. Thanks for the compliment dear. How's the family?
Mar 1, 2008 3:18am
melda
The diet I'm not as worried about, I've been doing pretty good with that and have had the items your allowed to have listed on my fridge for awhile now. I still have a lot of myoplex shakes and tend to eat the same types of food that you mentioned right now. I've pretty much gotten over the adjustement part for the most part. I think (lol). Did you do more cardio then the BFL program calls for??? Thinking about adding more cardio.
Feb 29, 2008 9:56am
spanishbelle
well, good luck to you. Your plan sounds good, I'm sure you'll follow through. Everyone has some point of "weakness" to contend with. Thanks for the compliment.
Feb 29, 2008 9:51am
melda
I am seriously starting to think about trying the program again. Still have all the data from before. Did you do any other cardio besides what was on the program. Or did you follow the program to a T. Just wondering???
Feb 29, 2008 7:49am
fitnblnde5
Thats what got me started in 2002... should pull the book out and re-read it as well as following my current program.. Your looking great btw.. Have an awesome weekend!!!
Feb 28, 2008 10:07pm
melda
I started it last time and I just didn't continue with it. I need something that I look forward to doing. Turbo Jam does that for me. I think that once I start really working out, then I can look back to it again. Still have the book and plenty and I mean plenty of recipes. Was in a bad time to try and start that program due to time (i know excuses, excuses). Will look to it later, although I like Beachbody's products and will progress to P90X which I already have.
Feb 28, 2008 7:23pm
quensue07
Miss you too partner. Glad to hear from you and that you are keeping up the good work. Are you still consistence with your protien intake? At least your BF is low. How's that family?
Feb 20, 2008 12:59am
chicana_peach
Thank you for stopping by! Good luck on your goals, i'm sure you will hit them and some ;)
Feb 19, 2008 9:53pm
phalance
hey haven't heard from you n a while, just checkin in on you. how r u?
Jan 19, 2008 11:18pm
jhquinones is now friends with velardesd.