The Mountain Dog: A Comprehensive Guide to John Meadows’ Career, Workout, and Diet Plan, Measurements, and Steroid Use

John Meadows was an accomplished bodybuilder, powerlifter, coach, and entrepreneur. He was widely regarded as one of the most knowledgeable and respected figures in the fitness industry. Despite his untimely passing in 2021, his legacy and impact on the fitness world remain strong.


Meadows began his fitness journey as a competitive bodybuilder in the 1990s. He earned his professional status in 2006 after winning the NPC USA Championships. He went on to compete in several IFBB professional shows, including the Arnold Classic and Mr. Olympia.

However, Meadows’ impact on the fitness industry went beyond his success on stage. He founded the supplement company Granite Supplements and was a sought-after coach and trainer. He shared his knowledge and experience through his YouTube channel, Mountain Dog Training, and his training programs.

Workout Plan

Meadows was a proponent of the “Mountain Dog” training style, which focused on high-volume, high-intensity workouts with a variety of exercises and rep ranges. His workouts were designed to build muscle and improve overall fitness.

A typical Mountain Dog workout for the chest might include exercises such as bench press, incline dumbbell press, cable flyes, and machine press, with sets ranging from 4-6 and reps ranging from 8-20. He also incorporated various intensity techniques such as drop sets, rest-pause, and supersets.

Diet Plan

Meadows was known for his emphasis on proper nutrition to support his training and overall health. He followed a balanced diet that included lean proteins, complex carbohydrates, and healthy fats.

He often recommended a “carb cycling” approach, where carbohydrates were strategically manipulated based on training days versus rest days. He also advocated for frequent, smaller meals throughout the day to maintain steady energy levels and support muscle growth.


Meadows was open about his use of anabolic steroids during his competitive career. He later became an advocate for the transparent and responsible use of performance-enhancing drugs, encouraging education and safety in the fitness industry.


Meadows was known for his impressive physique, with measurements that included a 50-inch chest, 33-inch waist, and 22-inch arms.

John Meadows’ impact on the fitness industry was immeasurable. His dedication to training, nutrition, and overall health was evident in his own success as a bodybuilder and coach. His Mountain Dog training style and emphasis on balanced nutrition continue to inspire and educate fitness enthusiasts around the world.