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Jonpaul Vital

Vital Statistics Current
Height 1m77cm
On Season Weight 84kg
Off Season Weight 88kg
Bodyfat 6% - 10%

Jonpaul began weight training at the age of 19 alongside studying at University. Having always had a slim frame from playing athletic sports, he decided to change his style of training and began lifting weights. Not only did Jonpaul see a change in his physique, he also found his passion…

After two solid years of intense training and considerable changes to his physique, Jonpaul decided to enter his first bodybuilding show and, impressively, placed second! Jonpaul went on to place in the top 5 at his second show – the NPA British Finals.

It was at this point Jonpaul made a change to the Men’s Physique class, which proved to be a smart move as he went on to win the UKBFF North Show twice running AND placing in the top 6 at the British Finals, all in the same year!

Having been so successful, Jonpaul had the opportunity to compete and represent the UK in the famous Arnold Classic show in Madrid as well as maintaining his title at the UKBFF North in June. This meant he had qualified for the British Finals again this year.

A pretty incredible list of achievements for guy who’s just 26! So how did he do? We spoke to Jonpaul to find out…

Jonpaul Exercising

Meal Plan

Training Plan

Monday Tuesday Wednesday
Legs Chest Back
Thursday Friday Saturday
Abs + Biceps & Triceps Delts Chest + Back

*Sunday is my rest day.

Jonpaul Vital - The Interview

What advice would you give to those wanting to achieve their dream body?

You will never know your full potential unless you are willing to work for it. If you apply the same principles to your life as you do in your workouts, you will be successful.

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

I enjoy training all body parts as it makes every session so different. But I particularly enjoy training chest as I always feel a great contraction and mind to muscle connection and I’m always left pumped.

Jonpaul Vital

What about cardio are you a fan?

Yes I enjoy cardio as its great for overall cardiovascular health, keeping me fit through off season as well as in prep. It also plays a vital role to get lean for competitions as well as photoshoots. I enjoy both steady state and HIIT style cardio. I feel that steady state cardio really helps clear my mind when in prep and HIIT gives me that extra rush of adrenaline after an intense training session for that extra fat burn!

Do you listen to music at the gym? What’s your favourite workout track/artist/album?

Yes music for me is essential when working out and definitely helps to keep me focused throughout my session. I like a huge range of genres which depend on the workout I'm having.

What motivates you when you don’t want to train or when you want to eat rubbish?

I love the effects that weight training has, not just physically but mentally. Constantly working on my physique and seeing improvements year after year gives me the motivation to keep striving for more. Don't get me wrong, I enjoy the occasional pizza or burger (who doesn’t) but I use a ‘cheat meal’ more like a refeed as and when its needed through prep.

Do you have a favourite motivational quote?

It's Better To Try And Fail Than To Have Never Tried At All

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

Yes this is very true in my opinion. If you truly believe you can do something no matter how big or small, your mind will play a big part in achieving that goal and nothing will stop you until you have.


What are your biggest achievements?

  • 2 X UKBFF North Mens Physique Champion
  • Top 6 2015 UKBFF British Finals Mens Physique
  • NPA Yorkshire 2nd Novice Heavyweight
  • NPA British Finals Finals 5th

Who is your all time hero?

I don't really have a single all time hero, but people who inspire me are Ryan Giggs, Frank Zane and Arnold Schwarzenegger.

How important is a healthy, balanced diet?

A balanced diet is essential, not only for optimal health but also assists with performance and recovery - ‘You cant out train a bad diet

Do you use supplements? If so what do you use?

Yes, as I am a PhD Nutrition sponsored athlete, I use many products from their range. My personal essentials are PhD Pharma Whey HT+, Pharma Pure and Casein along with Multi Nutrient and Intra BCAA. For me, supplements play a vital role supporting my fitness and nutrition regime. However, people rely on them too much and should remember they’re called supplements for a reason as they are there to supplement correct nutrition and training.

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

There’s to many to chose from! But for me, I couldn't live without oats, chicken and steak as they can be used in so many forms and their nutrient values are excellent.

What’s more important - hitting the gym or eating right?

Jonpaul back

In my opinion, correct nutrition is where most go wrong. There are so many people who spend hours in the gym, training hard but not seeing the results they want. This is because their diet is poor, lacking key macro and micronutrients to support their training.

Are there any foods you would never put into your body?

No I like to enjoy all types of food and cuisine and I feel its good to not deprive yourself of any foods. Oysters wouldn't be my first choice on the menu though!

Jonpaul at UKBFF

Do you have cheat meals? What would you have?

Yes I have cheat meals, like I mentioned - I like to use them as a refeed when prepping for upcoming shows or photoshoots and I enjoy more in off season! My favourite cheat meal would have to be pizza, burgers and Thai food.

Do you drink alcohol?

Not really as I feel it really affects and damages my performance. However, when comp season has finished, I like to enjoy myself, especially around Christmas and New Year.

What’s your favourite Muscle Food product?

My favourite product has got to be the British beef rump steaks as they taste so good and are really tender and succulent.

What is your next goal?

Jonpaul in the gym

My future goals are to establish myself as a top UK Mens Physique Athlete, representing the UK internationally and hopefully earning my IFBB Pro card. I’m also working hard on expanding my online and personal coaching business and developing a website.

I also want to continue growing my social media presence through the various social avenues, especially Instagram and Youtube. One of my dreams is to travel to the US and work with leading fitness photographers in the industry.

If you could give one bit of advice to those just beginning to train - what would it be?

Stay consistent, so many people give in too early and stop start all the time. It takes years, not months to build a great physique and you can never stop learning from others. Also, unless you're a powerlifter, focus on form rather than what weight you can lift. Form over ego!