Quick stats
Name: Dr John Charles
Age: 49 years
Height: 1,83 m
Competition weight: 102 Kg
Current weight: 110 Kg
Current city: Cape Town, South Africa
Occupation: Veterinary surgeon
Tell us a bit about how you got started in the gym?
I was best friends with a Body Builder, who introduced me to the gym lifestyle. I have always been conscious of my physical wellbeing and found gym to be a great stress reliever.
Who has been the most influential person in your life so far and what impact did they have on you?
Gilmore Greyling (an ex body builder), who gave me a sound foundation for fitness and health and my current bestie and training partner, Karl van Duyn, who relentlessly encouraged me to compete and to pursue the fitness and modelling industry.
What made you decide to start competing?
My bestie and training partner suggested I compete as he saw potential for a successful career for me in the industry.
What do you love about it and how do you stay motivated?
Competing sets goals for oneself which you would under a normal training day circumstance not achieve. You train harder.
You see more results in your physique and the thrill of the audience support on stage is phenomenal.
Being a Doctor it must be difficult to balance and fit everything in, how do you manage it all?
I sometimes train at 5 in the morning when my clients are asleep or catch a gap in the evenings when my business veterinary partner is on call.
What are your future plans?
I plan to compete in a couple more local shows such as:
- Mr & Mrs SA Fitness 2015 (Physique and Muscle Mania)
- Rossi Grand Prix 2016 (to defend my titles)
- WBFF 2016 (get my Pro card hopefully)
- Venture into a couple of international shows
Through my fan page I recently started, I wish to inspire and motivate others to follow a healthy and fit lifestyle.
What are your top nutrition tips to pack on quality size?
A well balanced diet comprising your body weight’s protein requirements, clean carbs, sufficient raw veggies and pre and post workout supplements containing the essential amino acids.
Take us through an average day of yours:
- 06:00 | My fave Nespresso ‘Roma’ in bed while I catch up on FaceBook messages from friends and followers and uploading my daily fan page posts.
- 07:00 | Meal 1 and pack my entire days meal requirements in my cooler.
- 08:00 | With my first patient right through until ……..
- 18:00 | GYM TIME until …….
- 20:00 | Home. Cook. Bath. Social media/TV.
- 22:00 | Snooze time.
Give us a brief description of your philosophy on your diet:
OFF SEASON
- Basic bulking meals (lots of pasta).
- 2 cheat meals a week.
- Numerous protein shakes.
PRE CONTEST
- High protein and low carbs.
- Sodium free diets.
- Minimal fats.
What do you normally eat before and after training?
Before training I have 60 grams raw nuts and pre workout. After training, a protein shake and post workout, and a banana.
Give us a brief description of your philosophy on your training and your training schedule?
MAKE EVERY REP COUNT!!!!!
ARMS Training With Dr. John Charles!
OFF SEASON
Heavy weights, low reps and super controlled execution of movements (slow tempo).
PRE COMP (12 weeks out)
High Intensity, high reps, many variations in exercises to maximise “shocking” the muscle. NEVER SKIP CARDIO!! At least 2 x 40 minutes per week.
What are top training tips for size?
- Slow movements.
- Heavy weights.
- Pulses.
- Half reps.
- Negative resistance.
What are your three favourite exercises and why?
1. Smith machine seated behind and in front neck press
For superior traps and delts.
2. Stiff dead lifts
A great pair of hammies on stage gets the good judges attention.
3. 1 legged leg press
Brings out your quads definition so well.
How many exercises/sets/reps do you recommend when targeting just abs and how often do you train them?
- 3 sets of 25 reps and 3 different exercises.
- 3 times weekly.
Do you split the exercises to target different parts of your abs?
Technically yes, lower abs and upper abs area.
Do you recommend adding weight when training abs?
Most definitely yes, it’s no different to any other muscle group.
What does a typical ab workout look like for you?
- AB crunch 90 degree bench holding plate 3 sets of 25 reps each.
- AB crunch on Roman chair holding plate 3 sets of 25 reps each.
What is the most common question you get asked?
How long have you been training?
And I answer “FOREVER’ haha.
Favorite Influential bodybuilders:
Bob Paris, Arnold Schwarzenegger.
Favorite Quote:
“Follow you passion and success will follow you.”
Favourite female fitness icons:
Paige Hathaway and Jane Fonda, she revolutionised the fitness industry.
Advice for someone completely new to the training scene, to get into shape and lead a better, more healthy life?
DIET, DIET, DIET. 70% of your ultimate physique is determined by the food you eat. Cut out sugars, fats, alcohol (red wine occasionally is okay).
Follow a simple 3-4 a week body weight resistance training programme. That will make up 20% towards achieving your fitness and health goals.
The other 10% is protein, amino acids and energy drinks.
What are some things you see guys/girls doing wrong in the gym that you would like to see less of?
When people walk up to the biggest or best built guy in gym and say “WHAT DO YOU TAKE?”
What they rather should say is “WHAT DOES IT TAKE?” to look like that.
What competitions have you competed in and your placings?
- NABBA April 2015 | +172cm Body Building | 1st | Mens Overall Champion
- ROSSI Grand Prix May 2015 | Mr Physique | 1st place | Masters 40+ | 1st | Mens Overall Champion
Where can people get hold of you?
- Facebook: Dr John Charles – Fitness Athlete
