Interview With John Quinlan
Featured Athlete - September 2010
Interviewed by: Angela Moreno
Being involved in the fitness industry for more than 22 years, John Quinlan's resume is a mile long: professional wrestler, bodybuilder, power lifter, fitness model, and numerous appearances in commercials and print work. And, he shows no sign of slowing down. With more fitness modeling competitions lined up, my guess is we will be seeing a lot of John for years to come.
"One can never know enough in the fitness world. The more I know and understand about fitness, the more it helps me, as well as, those I train and lend advice to."
WP: Hello, John! Thank you for taking the time for this interview! Tell us a little about yourself!
JQ: First, let me just say what an honor it is to be featured on World Physique Magazine website with all the other amazing talent. You and your entire staff are incredible, to say the least, which is a direct reflection on the product you put out there for the readers to enjoy. I was involved in power lifting and competitive bodybuilding my junior year of college and made the transition into the world of professional wrestling when I entered Killer Kowalski's world famous pro wrestling school in 1999. During this time, I appeared in television documentaries, commercials, art gallery print work, and my likeness was used on children's literature book covers which were pretty cool. I had the privilege of being trained by professional wrestling legend, and WWF Hall of Famer, Walter "Killer" Kowalski who I became very good friends with as well as my friend Ed Leslie, aka Brutus "The Barber" Beefcake.
These are just a few of the things I am very proud of in my life to be very honest with you, especially since Walter Kowalski was one of the nicest people I have ever known. During my time as a bodybuilder and professional wrestler, I was also involved in fitness modeling which is something that I still remain active in to this day. I am looking forward to competing in a couple of fitness model competitions this coming November which should be really fun. Throughout all my years in the fitness world, I have made countless new friends and have been truly blessed to have had so many special people in my life during my athletic journey!
WP: You have accomplished a great deal in various areas of fitness and sports. And, we at World Physique thank you for the very kind accolades! You began your involvement in athletics at the tender age of 19. What sparked your interest?
JQ: From a very young age, I was always involved with activities that kept me healthy. As a child, I remember always running around the house, playing at the park and participating in outdoor street games with many neighborhood kids. I was always moving and one day when I was 13, my dad bought me a universal gym set. He told me to use it for 30 minutes every day after school and that it would make me stronger for baseball, so I did. I remember using it for the first time, you know, the standard bench press attached to the weight stack where you put the pin in the desired pounds number. It felt good pushing the weight towards the ceiling and I felt a little stronger that night (which was probably 100% mental). I took my shirt off and flexed for my brother and he said I looked bigger already. That night is when it all started; that comment made me want to go back the next day and try to do just a little more than the day before. I look back on it and laugh, but I can still remember thinking to myself that night about the kind of results I could possibly get if I made a daily routine like this part of my life. Fitness has been a major part my life ever since that faithful February day back in 1988.
WP: What devotion you had at such a young age! You have also been very active in fitness modeling. Tell me about some of the things you’ve done!
JQ: Throughout the years, there have been many fitness modeling opportunities I have enjoyed and really had fun doing. I modeled for the Boston sports drink, Energy Bomb, during my time as a professional wrestler and my image was used to model gym equipment for catalogs. I also modeled for artists and illustrators who based their fantasy characters on my physique for paintings, art gallery print work and books. One of my favorite modeling projects I did was for an artist named Brian Dow for his Harry Potter project. I modeled for him as a genie and an ogre, yeah, an ogre! I still remember dressing up in the costume at the gym and all the girls were laughing at me. I guess I was pretty comfortable with myself even back then to throw on a toga and wave a club for over an hour in front of them. My ogre character went on to appear on the cover of the book, "War of Trolls" (Scream Shop Series #8) by Tracey West. I have modeled fitness apparel for company brands such as Truly Huge and had my image appear in Andrew Oye's "Muscle Ink" M.A.G. Shots M.A.X. Collection Gallery which I thought was really cool! There is some amazing talent in there and to be featured in that gallery was very special. I will also be a featured model in a 2011 GQ related Profile Calendar due out in December just in time for Christmas.
WP: Wow! That is quite an extensive portfolio. With so much experience in fitness, do you do any personal training?
JQ: I have trained people in the past and helped them with their contest preparation and diets. I can remember my days at Springfield College helping a few of my friends with their training regimens for the 1st Annual Springfield College Bodybuilding Show. I have always enjoyed advising others and helping them achieve their fitness goals and improving their overall health. On the flip side, I never hesitate to ask others for help when I have a question. One can never know enough in the fitness world; it is a give and take relationship. The more I know and understand about fitness, the more it helps me as well as those I train and lend advice to.
WP: Tell me more about your bodybuilding days! What was your first show like?
JQ: My first bodybuilding show was back in October of 1998 when I was just 23 years old. It was an NABF Tri-State show contest. Friends that I trained with encouraged me to compete. Many of them had already done many shows, so I just wanted to be like them. It was a great experience; there were so many talented athletes willing to lend me advice whenever I had a question. I won the Junior Class and placed fourth in the Men's Open Light-Heavyweight Division. I was the baby of the group so I was eager to take any advice these veteran guys had for me. It was all good and I will forever be appreciative to all of them.
WP: What did you learn from that show?
JQ: I learned a lot being so young. The main things I took away from the experience were that no matter how much I think I know about a given topic there is always somebody who knows more than me. No matter how strong I think I am there is always somebody stronger and bigger than me. And, no matter how good I think I look there is always somebody that looks a bit better than me. I learned at a young age to take criticism as a positive thing that will help me improve and give me knowledge to get that much closer to the level of these athletes I strive to be like.
WP: So, when did you begin working with Hall of Fame athletes?
JQ: I began working with Hall of Fame athletes during my time as a professional wrestler; I was a doorman and host on the Boston night club scene. I had the honor of socializing with high profile athletes such as Nomar Garciaparra and Jason Veritek of the Boston Red Sox, Paul Pierce and Antoine Walker of the Boston Celtics, Chris Slade of the New England Patriots, Joe Thornton of the Boston Bruins, and professional boxers Vinny Pazienza and John Ruiz. It was during that time that I was training as a professional wrestler with my friend Ed Leslie, aka Brutus "The Barber" Beefcake, that I had the opportunity to wrestle and become friends with former Mr. USA Tony Atlas, Tito Santana, Jimmy "Superfly" Snuka, King Kong Bundy, The Honky Tonk Man, and Doink The Clown (Ray Apollo). All of these guys were very friendly and respectful which made each encounter very special.
WP: When is your next fitness modeling competition?
JQ: There are a couple of fitness model competitions I am looking to compete in this November; the 2010 Fitness Star Model Search World Championship in Toronto and The Fame World Championships in Las Vegas. Both showcase incredibly talented physique models and athletes and it would be an honor for me to be on the same stage!
WP: Best of luck! What are you doing to prepare for that show? What does your pre-contest training routine look like?
JQ: I am slowly starting to reduce my weights and increase my reps at about 12 weeks out. I am slowly starting to add more cardio which will continue to increase each week as I get closer to the competitions. I have added an example of my pre-competition exercises below. The amount of cardio will vary depending on how my physique looks and feels at any given time. At the end of this workout, I will probably be doing cardio every day.
Monday: Chest, Calves & Abs
Barbell Bench Press
Incline Dumbbell Press
Flat Bench Dumbbell Flies
Cable Cross-over’s
Donkey Calf Raises
Abdominal Crunches
Tuesday: Biceps, Triceps & Cardio
Barbell Bicep Curls
Dumbbell Concentration Curls
Seated Nautilus Bicep Curls
Dips
Skull Crushers
Triceps Push-downs
Treadmill
Wednesday: Shoulders, Neck & Abs
Barbell Shoulder Shrugs
Front Dumbbell Raises
Side Dumbbell Raises
Barbell Behind-The-Head Military Press
4 Way Neck Machine
Seated Abdominal Kick-outs
Thursday: Quads, Calves & Cardio
Barbell Squats
Dumbbell Lunges
Leg Extensions
Standing Calf Press
Exercise Bike
Friday: Back, Forearms & Abs
Dumbbell Rows
Pull-downs
Pull-ups
Forearm Dumbbell Curls
Decline Bench Crunches
Cardio will be added on Saturday or Sunday, depending on how many weeks of dieting are left.
WP: You cover all your muscle groups very thoroughly. How about your pre-contest diet?
JQ: I am currently about 12 weeks out and am slowly eliminating things from my diet as I get closer to November. I have started far enough out that it will be a nice slow, comfortable transition. I am still eating healthy and nutritious foods in the proper portions at the right times of the day. I usually don't consume a lot of dairy products, but I have cut them out completely at this point. I eliminated all protein bars and breads in early July and cut out pasta in early August. From this point forward, I will get my carbs from potatoes (regular & sweet) and rice. I try to consume at least 1 gallon of water per day and get enough fresh fruits and vegetables. My lean protein comes from chicken and fish and red meat just once a week. Here is an example of my pre-competition diet:
Breakfast: 8 egg whites, 1 service cream of rice with water, 2 glasses of water.
Mid-Morning Snack: 2 Scoops Whey Protein Powder with water, handful of blueberries, 2 glasses of water.
Lunch: 2 grilled chicken breasts, 1 baked sweet potato, steamed green beans, 2 glasses of water.
Mid-Afternoon Snack: garden salad (spinach) with 1 can of white tuna, 2 glasses of water.
Dinner: baked haddock, steamed mixed vegetables, 2 glasses of water.
Late Night Snack: 8 egg whites, 1 sugar-free Popsicle, 2 glasses of water.
WP: And a very thorough diet plan as well! So, what drives you to compete?
JQ: To be quite honest with you, it's the young guys that really inspire me to keep going. I see how some of these younger guys train and it makes me think back to when I was their age. As an athlete I always associate being fit and healthy with youth. The pure thrill of competition is a natural high for me. Being around athletes who share the same passion and desire as I do to showcase their physical talent is something I am simply honored to be a part of.
WP: How do you motivate yourself to stay on track with your training and nutrition?
JQ: The key word here is FUN. I make it fun so I can enjoy both the physical and health benefits that go along with a consistent training and nutrition routine. An old power lifter once said to me, “once it becomes a chore, it is time to find something that is fun to do”. He was right, it's been over 22 years and I still enjoy working out. It is just as fun today as it was back then; which is a very positive thing!
WP: I think that’s an important item many people forget about. How do you eat healthy when you’re on the go?
JQ: One day as a student at Springfield College, I had the opportunity to ask fellow alumni John Cena for some advice on nutrition. He gave me the greatest bit of advice anyone has ever given me summed up in three words: "go label crazy". I began to read labels on everything I consumed from that point on which helped me to better understand what things to eat in moderation and which ones to avoid altogether. Now when I go out, the same rules apply. You don't have to sacrifice taste to eat healthy when eating out. There are so many low fat and healthy substitutes in today's restaurants that it is easier than ever to eat smart on the go. Baked instead of fried, fat free sprays instead of fatty oils, low fat salad dressings, and low sodium seasoning instead of pure salt are just some of the examples of how I eat healthy when I'm on the go.
WP: You really know how to market yourself! To what do you attribute your success?
JQ: Thank you for saying that! I am humbled that I have World Physique Magazine telling me that. I personally don't really do any marketing, although I have been contacted by a few people who are interested in promoting me for my next few fitness competitions. I have some friends who pass along my photos to third parties who show an interest in me from time to time. If close friends of mine really encourage me to contact somebody because they feel I am a good fit I will listen to their advice and follow through with it. I think with any great athlete that has been involved in a specific sport or industry for as long as I have been, he or she will eventually be recognized for some of the positive things they have done along the way.
I can’t believe I have been involved with bodybuilding, power lifting, professional wrestling, and modeling for over 22 years now! I guess some success that I’ve had can be attributed to me being a fairly consistent athlete in the fitness world over the past 2 decades. I am a very modest guy and am not one to talk or brag about myself much; my close friends will attest to that. I have always just tried to do the best I can each day in each fitness-related project that I have been involved in as well as every aspect of my life.
WP: What other fitness endeavors are you taking on?
JQ: Well, right now I am in contact with several photographers that would like to use me in their fitness related projects. The next one I have coming up very soon involves me as a model for a cartoon artist that will be using me as a fantasy character in a comic book series and a calendar based on the evolution of professional wrestling.
WP: What would I find if I raided your fridge right now?
JQ: Eggs, fried chicken, salad, cake, potatoes, snickers bars, green beans, lasagna, water, and Dr. Pepper. I bet you can probably guess what items are mine and which belong to the kids!
WP: Well, it takes some serious will-power to keep Snickers in the house and not eat it! Do you ever allow yourself to indulge in a cheat meal?
JQ: Absolutely! When I do, I really enjoy Greek pizza with extra cheese. I usually have something before it like chips and dip and after I try to squeeze in some cake or ice cream. You did ask if I indulged in a cheat meal and that combination is 100% pure cheating satisfaction!
WP: Now I’m really impressed! What is your favorite part of leading a healthy lifestyle?
JQ: I don't think there is just one answer for this question. I hope to prolong my life as long as possible so I will be able to be around for my children. I always want to be an active part of their lives and living a healthy lifestyle will hopefully help me make that a reality. I think living a healthy lifestyle helps my overall well-being. I really feel that my spirit, mind and body all benefit from this way of life.
WP: What advice would you give to someone who was interested in stepping on the competition stage?
JQ: I would suggest 3 things: Be open to other competitors’ corrective criticism. They have been doing it longer that you and are usually more than willing to help you avoid some of the early mistakes they made. Set your goals and work hard every day to achieve them. Be consistent with your diet and training throughout the year.
WP: Great advice! What is one thing you want our readers to know about you?
JQ: How much I appreciate them taking the time to read this World Physique Feature!
WP: Ha! Tell me, who are your idols in the fitness industry?
JQ: First, let me say how much I admire every fitness competitor out there for their dedication and sacrifice. They all have my 100% respect as athletes who strive everyday to be champions. With that being said, I have always admired the physique of Lee Labrada. He had perfect overall muscular symmetry and balance.
WP: What’s next for you? What are your future plans for your fitness career?
JQ: Great things happen when we least expect them to. I just take everything day by day and who knows, maybe one day I'll land something big! There is only one individual who knows that answer and he is high in the sky my friends!
WP: Any shout outs before we wrap up?
JQ: God Bless you and the entire World Physique Magazine staff for choosing me as your featured fitness athlete.
WP: Thank you for sharing your story with World Physique! You are truly a wealth of knowledge in the fitness industry! Best of luck in your competitions in November!
JQ: All the best to you in your fitness career!
