Interview with IFBB Men’s Physique Pro Chris Johnson


Interview with IFBB Men’s Physique Pro Chris Johnson

Newly crowned IFBB Men’s Physique Pro Chris Johnson is no stranger to the world of bodybuilding and physique competition. Being a competitor for over 20 years, Chris has been able to accomplish a plethora of success both on and off the stage. A former bodybuilding champion at the National level and possessor of a freshly minted pro card via his recent Overall win at the CBBF Nationals in Men’s Physique, Chris also owns and operates one of the most successful supplement companies in the busniess today; Advanced Genetics. is proud to introduce The General of the AG Army, IFBB Pro Chris Johnson.


Quick stats:

Age: 41

Location: Halifax, NS

Height: 5’5”

Weight: 160-170 lbs

Contest History:

– 2014 – CBBF Nationals Men’s Physique Overall – 1st (pro card)

– 2014 – CBBF Nationals Men’s Physique Masters Short – 1st

– 2014 – CBBF Nationals Men’s Physique Open Short – 3rd

– 2014 – NSABBA Provincials Men’s Physique Short – 3rd

– 2013 – ECC Men’s Physique Short – 1st

– 2010 CBBF Nationals Men’s Welterweight – 1st

– 2009 NSABBA Provincials Lightweight – 1st

– 2005 CBBF Nationals Men’s Lightweight – 2nd

– 2004 NSABBA Provincials Men’s Lightweight – 1st

– 1996 NSABBA Provincials Men’s Bantamweight – 2nd

– 1994 NSABBA Provincials Men’s Bantamweight – 4th

Upcoming Contests:

Not sure yet, but Toronto Pro will most certainly be one.


Advanced Genetics (


How did you get started with bodybuilding/fitness and training?

I started training at the age of 15. My uncles were “weekend warriors” of sorts and certainly were the ones who inspired me to train in the first place. There was a really good group of trainers at the gym I started at and they motivated me early on. I’ve always been a bit of a “loner” and bodybuilding suited me perfectly.

Where does your motivation come from?

From within. 26 years of training and 20 years competing. There’s no way anything external could motivate that much dedication!

What’s your current training philosophy?

I’ve developed my own training and nutritional program called “Shock & Awe”. It is based on the principle that the body likes to remain in a state of homeostasis and is very good at adapting. You need to shock it to keep it stimulated and grow without gaining fat. The philosophy is outlined in more detail here:


What workout routine has worked best for you?

Switching up my routine every 4-6 weeks (as outlined in my program) works best for me. I tend to respond better to higher reps (10-15), training each body part twice a week, 4-5 days total.

What does your diet consist of? What would you eat on a typical day?

My “S&A” meal plan basically has me cycling all of my macronutrients. Day 1 is high protein/high fat/low carb, Day 2 is the same, Day 3 is low protein/low fat/high carb, Day 4 is like Day 1, Day 5 is a repeat of Day 3, Day 6 is Day 1 again with a cheat meal, and Day 7 is like Days 3 and 5.

My foods are all nutrient dense and I eat organic as much as possible. For my digestion and schedule I eat 4 meals per day around 3-4 hours apart.

Do you stay lean all year round or do you bulk and cut?

I used to bulk and cut, but I realized that is very inefficient, is hard on the body and wreaks havoc on your hormones. Staying lean and gradually adding/reducing macronutrients as needed works much better.


What supplements do you use?

I use all of the AG products. Year round I use GP3 EVO (pre and post workout), AMMO-8 (intra-workout and in my drinking water all day), and Athlete’s Superfood every morning. F-10 really helps me get shredded for contests.

If you had to pick only 3 exercises, what would they be and why?

Lateral raises, triceps pushdowns and biceps curls. I’m obsessed with building bigger shoulders and arms. Arms especially were never a strong point.

Three tips you’d give to someone who’s trying to reach their goal physique?

1: Nutrition – it’s key to success. Pay attention to how foods react in your body. To make adjustments you really need to keep track of your macronutrient intake. And it’s all about food quality, not just quantities.

2: Train properly – the mind/muscle connection is imperative to stimulating growth. Get dat pump!

3: Take your time – Rome wasn’t built in a day. Take your time. Learn how to train and eat properly. Too many athletes are in a big rush to reach their goal and end up quitting when they realize there’s no magic pill. Make it a lifestyle and enjoy the journey!

Do you have any hobbies?

Researching nutrition and new ingredients for supplements along with training are my passions.


Favourite Quote

“Let’s see what happens. Trust in life, live in the now.”

Where can I follow you?


Facebook page: Advanced Genetics and Chris Johnson IFBB Pro (formerly Chris Johnson CBBF Champion)

Twitter: advancedgenetic

Instagram: Advanced Genetics

Youtube: AdvancedGeneticsTV