Johnny Starr is the latest fitness model from Australia to take facebook by storm. He is on every fitness and bodybuilding page and it looks like he is here to stay. Find out how the “skinny kid” used weight training to defeat his bullies and build a physique we all want.
Would you introduce yourself, please?
My name is Johnny Starr and I am a fitness model, living in Melbourne, Australia. I am 23 years old and in my day job I am a real estate agent.
- Height: 1,84m [6ft]
- Competition weight: 78kg [172lbs]
- Current weight: 81kg [179lbs]
When did you start your body transformation?
I started lifting at a very young age; when I was 14 and 9 months. This is, in fact, the earliest you are allowed to start working in Australia. I saved up and bought my first bench press with my very first pay cheque.
I remember seeing Arnold in Terminator and thinking: “WOW I want a body like that!” I was driven to train mostly from being picked on for being the skinny kid at school.
Three years ago I was nearly murdered in front of my house. I was stabbed in the chest and the back of my head.
That incident opened my eyes to how much in life we take for granted and it motivated me to:
- Take my training to the level I had always dreamt of but hadn’t done yet and
- To help the younger generation who were [skinny] like me growing up.
What keeps you motivated?
My motivation comes from people telling me that I have motivated them. Looking back and seeing how far I have come is also motivating for me.
How many days per week you workout and your normal weekly workout schedule?
I generally train 6 days a week. 3 of those days, I usually train twice a day, depending on my work hours and how I’m feeling.
I am now doing a split over 3 days which goes like that:
- Day 1 – legs and shoulders
- Day 2 – chest and biceps
- Day 3 – back and triceps
- Day 4 – then repeat again with Saturday usually being my day off as it’s my busiest day with my actual career in Real Estate.
What is your favourite muscle group and your favourite exercise for it?
At the moment, my favourite body part to train is my legs. It used to be chest but I actually love the overwhelming burn of smashing a great leg workout.
Some say I’m crazy, but I have convinced myself to look forward to every leg session.
What’s your diet like?
I am trying to gain muscle with minimal fat contributed and my current diet is lean bulk based:
- 6:45am – 10g BCAA, glutamine, creatine, 2 slices watermelon, protein shake, Krill oil, Vitamin C, Inner Health Plus, Multi V
- 7:30 – Bowl of Oats with Berries (add 1 scoop protein and cinnamon). 8 Egg whites and 2 whole eggs scrambled
- 10:00 – 100g sweet potatoes, ½ cup red kidney beans, Broccoli, can of tuna in spring water, 1/4 cup apple cider vinegar
- 1:00pm – Same as above but change Tuna for lean meat (Kangaroo, Chicken Liver, Veal)
- 3:00 – Same as above (change meat)
- 4:30 – protein shake -WPI (I use ISO SENSATION 93)
- 6:00 – 200g chicken/lean meat, 100g sweet potatoes/broccoli
- Pre Workout – BCAA’s (I use XTEND), creatine, vitargo
- Intra workout – BCAA’s (XTEND)
- Post workout – Immediately 2 big slices watermelon THEN PWI Protein shake with creatine
- 9:45 – 200g red meat, sweet potatoes, broccoli
- 11:30 – (before sleep) Casein protein shake, Glutamine, GABBA, ZMA
What is your advice to anyone who wants to gain weight and build muscles?
My advice to people who are ectomorphs like myself is to really really deeply learn about nutrition and compound training.
Forget about wasting hours in the gym or at home doing 20 minutes on isolation tricep extensions, when you should be recruiting more muscle and cellular breakdown by doing compound exercises e.g. dead lifts, squats, bench press, pull ups etc. They are a lot harder but for good reason.
What are your ambitions?
My plan is to launch an informative website which is currently in the making and to further help and encourage anyone who is seeking guidance to achieve the body they desire.
I would rather people learn through my mistakes or by trial and error than waste their time. I feel too many of my friends see what I do and eat but are too quick to take the easy option and grab fast food for lunch even though they know they should be eating something else.
Anything else you like to add?
I want to stress to everyone reading this a few things also.
When I was 18, my best friend told me to stop training because I was never going to get big. I remember crying, after getting pinned down at year 9 camp in high school, and getting punched by two guys (bigger than me) as hard as they could because they found it funny. I remember girls saying I was cute but WAY TOO skinny.
Don’t ever let anything get you down and keep fighting for what you want in life. Sometimes, your worst enemy is yourself.
[quote_box_center]Surround yourself with positive people and cut out anyone negative. It will only propel you to greater things.
Sponsor: www.aaasupplements.com.au – in particular the store in Knox in Melbourne, Australia.
Photography credit: Denis Dwan – www.denisdwanphotography.com; Ross Brownsdon – www.rossbrownsdon.com [/quote_box_center]