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Christopher Maslon

Vital Statistics Current
Height 5'7" (1.71m)
Off Season Weight 165lb (75kg)
On Season Weight 140lb (64kg)

Natural bodybuilder and fitness model Christopher Maslon is living proof age is not a barrier when it comes to having a great physique. At the age of 42 he is a competitive bodybuilder but also works full time as a college professor in South Korea.

Christopher always struggled with being ‘the skinny one’ growing up. Even in to his thirties he was very underweight. It was only when Christopher started his job as a college professor that he really began to consider his health and fitness.

When faced with a daily climb up numerous flights of stairs which left him out of breath, Christopher knew that it was time for change.

Christopher Maslon - Before & After

He began by taking walks and joined a local gym where he met Bak Sang Ki, a foreign speaking PT. Exchanging English lessons for PT sessions Christopher and Bek Sang Ki formed a firm friendship.

Christopher soon discovered the importance of nutrition and is now extremely passionate about what he fuels his body with. Preparing all his meals in advance, he tells us what foods he could not live without and his ‘must haves' when it comes to supplementation.

As time went by Christopher noticed great improvements in his physique, and was approached and offered the chance to compete in a bodybuilding show. 1 year later Christopher stepped on stage and took 4th place in the under 65kg class. From then on Christopher didn't look back and has since competed multiple times, with his latest success being 3rd in Men's Classic division at The Seoul 2014 Musclemania.

Christopher talks us through how bodybuilding differs in South Korea and how it feels to be ‘the only white guy on the team’. As well as his goals to complete on the stage in Vegas, to become a sponsored athlete and eventually open his own gym.

Christopher Maslon

Training Plan

Workout 6 days a week – from Monday to Saturday. I do 2 hours a day plus 30-45 mins cardio.

My workout schedule is now a changing one:

Monday: Chest & Triceps

  • Barbell Flat Bench Press 5 Sets of 15-20 reps
  • Incline Barbell Bench Press 5 Sets of 10-12 reps
  • Fly with dumbbells 5 sets of 8-12 reps
  • Cables 8-12 reps, 5 sets till failure
  • Pushups 4 sets
  • Incline dumbbell press 5 sets of 8-12 reps
  • Incline chest press machine -5 sets of 8-12 reps
  • Wide grip barbell press - 5 sets of 8-12 reps

Tuesday: Legs & Calves

  • Front squats – 30 mins, don't count reps nor sets
  • Barbell Lunges – 20kilo plate on back 4 sets of 10 -12 reps walking
  • Stiff leg dead lifts - 5 sets of 10 - 12 reps
  • Standing calf with 20 kilo plate - 10 sets of 10 - 12 reps
  • Hack squat – 4 sets of 4-5 reps.
  • Leg press machine - 4 sets of 10 reps
  • Glute rear ham raise - 4 sets of 10 reps
  • Lying leg curl machine 4 sets of 10 reps

Wednesday: Shoulders & Delts

  • Front lateral raises, 4 sets, 8-10 reps
  • Side lateral raises 4 sets, 8-10 reps
  • Overhead raises 4 sets, 8-10 reps
  • Smith machine behind head shoulder press - 4 sets of 6 reps
  • Bent over dumbbell raise. - 4 sets of 10-12 reps

Thursday: Back

  • Pull ups (Chins) my favorite, 5 sets, till failure
  • Lat pull down 5 sets, 8-10 reps, and negs
  • Dumbbell bent over rows 5 sets, 8-10 reps, and negs
  • Roman Chair ( aka hyperextentions) 2 sets
  • T bar row - 5 sets of 5-6 reps.
  • Wide grip seated row - 8 sets of 10 reps
  • Close grip lat pull down - 4 sets of 8-12 reps each exercise.

Friday: Arms & Abs


  • Dumbbell curls - 4 sets of 10 reps
  • Lying wide grip cable curls 4 sets of 10 reps
  • Bent over concentration curls 4 sets of 10 reps
  • Hammer curls, 4 sets till failure


  • Cable crunches 4 sets, till failure
  • Planking, as long as I can.
  • incline crunches, 4 sets, 8-12 reps
  • flat crunches 4 sets, 8-12 reps

Saturday: Leg & Inner

  • Front squats – 30 mins, don't count reps nor sets
  • Barbell Lunges – 20kilo plate on back 4 sets of 10 -12 reps walking
  • Stiff leg dead lifts - 5 sets of 10 - 12 reps
  • Standing calf with 20 kilo plate - 10 sets of 10 - 12 reps
  • Hack squat – 4 sets of 4-5 reps.
  • Leg press machine - 4 sets of 10 reps
  • Glute rear ham raise - 4 sets of 10 reps
  • Lying leg curl machine 4 sets of 10 reps

Sunday: Rest

  • Rest Day

…this then rotates to:

  • Monday: Chest/tricep
  • Tuesday: Back
  • Wednesday: Shoulders/delts
  • Thurs: Leg
  • Friday Arms/Abs
  • Saturday: Back

Meal Plan

My normal diet consists of:

Interview with Chris Maslon

Let's start with the basics – what's your age, where are you from and what is your day job?

I am now 42 years old! Probably one of the older competitors ever to enter the POTW contest. I am originally from Monson, Massachusetts, USA and currently live and work overseas. I am a full time ESL college professor at Daejeon Health and Sciences College in Daejeon, South Korea. It's a strange mix being a college professor and bodybuilder. Staff and students take notice quickly.

Why did you enter Physique Of The Week?

Chris Maslon

I have a really good buddy named Johnny Starr, a previous winner who also entered the POTW contest. He came in with a landslide of 402 votes. Seeing the POTW website online many times, I thought what did I have to lose?! Give it a try! I never expected to be chosen.

Would you recommend others to enter the competition?

Yes. It's very exciting. It was riveting actually; my daily activity was checking the score hourly for a week. What a booster each time the number climbed higher.

Tell us about your fitness journey…

If you look up the word “ectomorph” there might as well be a picture of me. My whole teen years, college and into my thirties were very difficult as I struggled with being underweight and skinny. In 2002 I began working at a boy's technical high school. The school has no elevators and countless stairwells to climb. In April of 2004, I went to work in the morning. I remember that morning that I had just reached the bottom stair of the main building and just couldn't climb the stairs.

By the time I reached my office I became winded and exhausted. After work, I called my wife and said "Take me to the hospital". The doctor stating I was perfectly healthy; he went on to ask me "How much exercise do you get?" I replied "exer-what???" This lead to me walking at night after work around our school's large rugby field. As fall set in, I was looking for a warmer place to walk. I began to use a running machine in a local gym. There I met a PT trainer named Bek Sang Ki. A friendship was created. He wanted to improve his English and I wanted to look like Sang did. We traded one hour of English study for one hour training. This went on a few years. I had noticed major improvements to my body. I now sailed up our school's stairs, could out chin and out push-up most the people I met.

Chris Maslon

Sang's buddy Jimmy, a Korean man who lived overseas in USA, came up to me and asked "Would you like to go to a bodybuilding show?" Halfway through the show I stopped taking pictures. "I WILL do this" I thought. Exactly, a year later to the date I was on that very stage, bronzed, buff and flexing. I came in 4th in the –65 kilo class. I was hooked. I never looked back and am now nine shows later. My last show was The Seoul 2014 Musclemania and I placed 3rd in Men's Classic division. This really set the bar even higher. I now have since been asked to join Galaxy Health and Fitness Gym as a member of Galaxy's Bodybuilding Team. It's funny to be the only white guy on an all Korean team.

How different is the bodybuilding culture in South Korea compared to the US?

You know what? That's a GREAT question! Korea is an amazing country. There are so many differences in South Korea training compared to US. For example bodybuilding in Korea is a team sport. We in the West look towards individualism. Which is the "I", while in Asia there is a "We" spirit, which we don't have.

You'd probably say "So what?"- Well, in Korea with the "We" at the forefront the focus is making sure everyone on the team is the best. If one person from the team wins, they all win. Because of this spirit they train harder, and are accountable to each other. Partnership and training together are vital here.

They have another awesome thing we don't have in the West - Team Posing. Team Posing is when eight bodybuilders will get together on stage doing all seven mandatory poses in many unique formations. Teams are judged on originally, synchronized movements and style all set to music.

Chris  Maslon

Being a natural bodybuilder, how long was it before you noticed a change in your physique?

It was when my shirts started to get tight, that was a major deal. One day while teaching, I raised my right arm up to the chalkboard and heard a small rip sound. Stopped writing, and noticed a tear where my arm and the short sleeve shirt's cuff met. It was a happy Hulk moment.

What's your end goal to your training?

Chris Maslon

To be the best I can be. As a bodybuilder and fitness model the magic number now is 42. You know, I often tell my students "If you want to make progress in your life or business, you have to have a clear end goal" or better yet "What's your dream?"

One of my future goals is to be a sponsored athlete. That would be icing on the cake especially at my age. Another goal is to get on stage in Las Vegas or Miami. Another is open my own gym. Another is to continue being in photographs and print work. Also to write an inspirational book based on my life, for those over 40 who want to get into bodybuilding.

On the side note to end goals, this year I did a fan shoot for the Baskit Underwear Company, and landed a picture on their site, also I was on the WBC World Body Classic, 2014 Poster, and was in two bodybuilding magazines: Musclemag's June edition & MaxQ July edition.

There are all highlights. But there are more goals to come, I can feel it.

It sounds like you had a really great relationship with your PT Sang-ki, how important do you think a personal trainer is in the first few months?

It's extremely important. Everyone needs a guide. We can't just walk in to a gym and whoosh-bang-wooga-wooga know everything. Nobody can do that. So partnership is very important. Partnership is essential and much underrated. Partners keep you in check and create a base to stand on.

What training advice would you give to those wanting to go through a transformation?

Chris Maslon

I see the word ‘wanting’. OK, my reply: I'd like to ask them this question "Do you want to change your body?" If they answer with wishy-washy reply like "Well, yeah, maybe I can do it" or "Ah, yeah, I may not be as good as you are now but I'll try" These are bad answers. A positive, strong, outrageous "YES! I WILL change my body!" or "I CAN do it!" are the only acceptable answers. If you don't have that mindful thinking- you're setting yourself up to fail. Reprogrammed people say super positive things like "I CAN succeed!" or "I WILL be awesome today!" This is the power of the mind. Change the mind, the body follows. TPT. Total Positive Thinking is needed.

First thing to know is how you treat your body is what you become. Eating crap like sodium filled prefabricated chemically enhanced meals in Mr. Supermarket isle #9 doesn't cut it. Whole fresh homemade meals are king. All bodybuilders who are real bodybuilders eat what they cook only. We cook and weigh out our meals. We know what we are putting into us. Not what others want to put in us. Food is power.

Diet is 70% of bodybuilding. Exercise is the other 30%, and not the other way around. Consistency is king in my book. You need to see that transformation is not a "now and then" deal, but a rock steady real Monday through Saturday consistency, get to the gym and work deal.

What area of your body do you enjoy working out the most and why?

My back. I want someone to walk up to me and ask me to rent it out as advertising space. Joking aside, I love training back. It may have been Ronnie Coleman who once said "I want my chest so large I can sit a teacup on it" Now I feel justified for telling you my back is important to me. It just feels awesome my lats are getting big. A wide back maketh a man. And one other body part that may come as a surprise, my glutes. How awesome it is to fill a pair of jeans?

What about cardio – are you a fan or do you think all you need is weights?

Chris Maslon

Cardio is very important. Just knowing what is controlled cardio and balanced weight training. If you go crazy with cardio, you'll end up with a runner's body. If you don't do any cardio, you can't get that 4.6% body fat shred. Is cardio important to me? You bet it is. I'll slip in something special here, folks forget that cardio can be fun. Swimming is cardio. Skipping rope with a friend is cardio. Sprinting is cardio. Hoola-hooping is cardio. Mountain climbing is cardio. It's not all boring as walking like a brain dead zombie mindlessly on a running machine.

Your screen prints are fantastic, do you find the same passion and drive which makes you succeed with your training - transfers into all areas of your life?

I see someone found out that I am also a professional artist and designer! Yes, I am a graduate of Columbus College of Art and Design in Columbus, Ohio. I carry a BFA in Fine Arts and MA in teaching. And to answer the question; absolutely. It does transfer to all areas of my life. As a teacher, as a lifter, as a father, as a husband, bodybuilding and making art are really no different. The more you work at it, the better you become in your craft.

How important is a healthy, balanced diet to you in maintaining your physique?

That's like asking how important is breathing to stay alive? Without proper nutrition the body just fails. It can only rebuild muscle tissue on what it is given as fuel. Put water in your car engine see what happens? The car doesn't work well at all. Eat a lot of junk food and try working out, same thing will happen. All my meals are pre planned, pre-weighed and created in bulk. Healthy clean eating is powerful to creating muscle. Also you need to eat the right amount of protein, carbs and fats to create an awesome body.

What role (if any) do supplements play in your training? Or are you 100% whole foods all the way?

I take supplements. Indeed I do. I can vouch for three. I love protein power. My favourite brand is Optimum Nutrition's Cookies and Cream, it's just so good tasting and the best blending quality ever. I haven't found better yet. No clumps or left over wasted powder in a shaker bottle, whatsoever. Creatine, for solidness, you can feel the difference. I took creatine for awhile and stopped. You can feel the difference in the maintaining of hardness. Lastly, there are two more, first is glutamine as a brother sister combo to creatine and ZMA. If you want to sleep well, and have great dreams - look no further than ZMA.

Which three whole foods could you simply not live without and why?

Chicken, sweet potatoes and almonds. Chicken is now my main source of protein. Sweet potatoes are my main source of carbs. Almonds are the greatest food I know of for dieting and getting ready for stage. I mean, what other food can you eat that fills you up and even hours after your done eating them, you're still chewing?

Chris' 3 Top Foods

What's more important – hitting the gym or eating right and why?

Eating trumps gym any day. Here's why... You can train all you want, but until you eat right you'll never look good. Go to the gym and eat some kind of fast food regularly, I dare you to try to not to feel unmotivated, or stagnant or even get lethargic feeling. Ever wonder why some guys in the gym are just bigger? It's because they eat well.

Some say fitness is all in the mind – how true have you found this to be?

How true? 100%. A positive mind is a healthy mind. I will resound as I did earlier; If you have a positive outlook on what you're doing who can stop you? Your mind needs to be "fit" as well. Your mind can go through a cleaning like anything else.

If your goal is to be a champion bodybuilder and something that is negative is in your life - You'll need to let it go. If that is negative friends - let them go. People who don't see or share your dream - let them go. (Sounds like that Disney's Frozen movie my 8 year old watches over and over- Let it go!~ Let it go! There is truth to this) Drinking, smoking, overeating, negative thinking, bad addictions whatever - pitch them. Surround yourself only with good things and good people that only seek to build you higher.

What foods would you never put into your body again?

Coca-cola is something I will never ever drink again. In 2004, the same year I got sick and started getting fit; a program ran on Korean TV of the other side of Coca-cola. I watched in horror as a man who had drank it for years, wiggled all his teeth. There is nothing beneficial about it. Nothing. I drank my last Coke and I don't miss it. Also, I have sworn off bacon, canned fruits, and canned meats. I wanted to add- I don't use headphones, when I listen to music in the gym, on a speaker. Headphones can hurt your ears. This year I am headphone free.

What's next for you?

Thanks for asking. In 2015, I have four bodybuilding shows lined up. Also now that you have talked about my art, there is a group art gallery show in fall, and a solo art gallery show sometime in the Spring. I have written and published several books. I've been asked several times about writing a book on fitness for the gen-X'ers out there. I'm tempted to do it.

If you could give one bit of advice to your teenage self - what would it be?

If I could stand in front of my teenage self again, I would first confirm 1) Who I was and 2) why I was there. (I know I would ask myself for proof of myself. Prove you're me, basically) thirdly, I would advise myself to start way earlier in many things.

WBC Korea Poster

Along the lines of bodybuilding, I would take off my shirt and show me what I became and how much further I could be if I started earlier.

I would show myself that it is possible to change and change now, not wait, but also have a real go-getter mentality. Don't be afraid of anything or anyone. The people who are nay sayers now in your life will vanish quickly, and won't exist shortly anyway so do what you really want.

I would tell myself that I discovered that life is short. If I live to be 80, I mean now at 40, my life is half done. Wake up. Don't waste time. Dad was always right, treat everyone with respect, you never know whom you are talking with.

Save. Learn. Invest. When a teacher or someone offers you an opportunity- TAKE IT, even if you don't know what you're doing and learn about it as you go. You'll soon grow into it.

I would tell myself to be an overachiever as I am sometimes called now, but to start way earlier for time runs fast.

Oh, and finally, you know that world map aunt Judie gave you in 1980,- you know- the one that's hanging on your bedroom wall? You'll travel to 43 of those countries by 2014. Save your money, there are still 100 more countries you'll want to see.

Is there anything else you'd like to add:

Just one final thing - to the staff and people of POTW, thank you. Thank you for this opportunity. Thank you for the vision to create such a contest.