Meet Transformation Powerhouse Jono Castano!
From professional footballer to the founder of Sydney’s elite Acero gym, Jono Castano has built a reputation as a world-class transformation coach - trusted by high-profile clients and dedicated everyday athletes alike.
His approach blends evidence-based training, mindset, and lifestyle strategies to deliver sustainable, personalised, and performance-driven results.
From training tips to supplement picks - and yep, even a sneaky peek at his celeb client list - you’ll want to give this one a read.
Hi, I'm Jono!
I’m passionate about helping people take control of their health and transform their lives through fitness, mindset, and lifestyle.
Born in Colombia, I began my career as a professional footballer, but after moving to Sydney, I found my true calling in personal training.
In 2017, I launched Acero, a premium training space with locations in Kensington and Martin Place that has since become renowned for its evidence-based approach and transformative results.
Over the years, I’ve had the privilege of working with a diverse clientele, including some very high-profile figures. My coaching is grounded in six key pillars of health: exercise, nutrition, sleep, self-care, mental fitness, and connection. This holistic approach has helped guide them through remarkable, lasting transformations.
Outside the gym, I’m committed to sharing my knowledge and experience with a wider audience. I’m proud to serve as the official Men’s Health Transformation Coach, regularly contribute to media outlets, and stay active online - sharing fitness tips and motivation with over 900,000 followers around the world on Instagram.
I’ve also expanded the Acero brand with an apparel line, and I’m working on extending our services internationally to reach and inspire even more people.
My mission is simple: to inspire and empower individuals to take charge of their health and foster a community where fitness is accessible and enjoyable for everyone.
Recommendations
Here are some of the Bulk Products I love...
Whey Protein Isolate
Why I love it: High Protein, Low Carbs & Fat – Whey Protein Isolate (WPI) is over 90% protein per serve, making it perfect for lean muscle gain without excess calories. Fast Absorption – Great post-workout to fuel muscle recovery and growth. Minimal Lactose – Easier on digestion compared to regular whey. Great Taste & Mixability – Bulk Nutrients WPI is known for smooth texture and natural flavors.
How I use it: Smoothies / lots of water and ice!!!
Earth Protein - Vegan Protein
Why I love it: High in Protein – Around 80% protein per serve, making it a solid alternative to whey. Sustained Release – The pea and rice protein blend provides a steady release of amino acids, keeping you fuller for longer. Great Taste & Smooth Texture – Bulk Nutrients has one of the best-tasting plant proteins, with no chalky aftertaste. Variety in your diet and easier digestion.
How I use it: Smoothie’s and lots of water and ice!
Pre Workout 101
Why I love it: Smooth, Sustained Energy – With a balanced mix of caffeine, beta-alanine, and citrulline malate, it gives you a strong boost without jitters. Better Pumps & Performance Citrulline and arginine enhance blood flow for a great pump and improved endurance during intense sessions.
How I use it: Like a shot
BCAA Recovery
Why I love it: Enhances Muscle Recovery – With 2:1:1 ratio of Leucine, Isoleucine, and Valine, it helps repair muscles and reduce soreness. Supports Lean Muscle Growth –BCAAs are essential for muscle protein synthesis, especially during intense training.
How I use it: Lots of water
Creatine Monohydrate
Why I love it: Proven Performance Booster Creatine Monohydrate is one of the most researched supplements for strength, power, and muscle growth. Increases ATP Production – More energy for explosive lifts, faster sprints, and overall better endurance. Aids Recovery – Helps reduce muscle fatigue and speeds up recovery between workouts.
How I use it: Add it into my protein shakes or BCAA Recovery.
My Approach to Nutrition
For me, food is fuel - but it’s also joy. I focus on nutrient-dense, whole foods that provide the right balance of lean protein, complex carbs, and healthy fats to support performance, recovery, and overall wellbeing.
Rather than sticking to overly restrictive diets, I take a flexible and balanced approach - one that supports long-term health but still leaves room for the occasional treat (because life’s too short to skip Pizza Night).
Nutrition isn't just about how you look - it's about how you feel, think, and live. It’s about creating a lifestyle that fuels a strong body, a clear mind, and a love of eating well.
Average daily calorie intake: 2400.
Is there a type/style of diet you follow? Low carb, high protein, ketogenic, ultra low fat.
What's your go-to cheat meal? Pizza
My Day on a Plate
A full day of fueling for performance, recovery, and long-term health:
7:00am - Breakfast:
- Spinach & Tomato Omelette - 3 whole eggs, lightly scrambled with spinach, tomatoes, and mushrooms
- Avocado Toast - 1 slice of whole-grain toast with smashed avocado and a squeeze of lemon
- Black coffee or green tea to kickstart the day
10:00am – Mid-Morning Snack:
- Greek Yogurt Bowl - Plain Greek yogurt, mixed berries, chia seeds, and a drizzle of raw honey
12:30pm – Lunch:
- Grilled Chicken & Quinoa Salad - Lean grilled chicken breast + quinoa with mixed greens, cherry tomatoes, cucumbers, and shredded carrots
- A light dressing of extra virgin olive oil and lemon juice
- Steamed broccoli and carrots
3:00pm PM – Pre-Workout Fuel:
- 1 banana (quick, natural carbs)
- Whey Protein Isolate shake mixed in water or unsweetened almond milk
- Optional - Creatine Monohydrate for an extra power boost
5:00pm – Post-Workout Recovery:
- Another Whey Protein Isolate shake, blended with fruit juice
- Optional - BCAA Recovery to support muscle repair
7:30pm – Dinner:
- Grilled salmon or lean steak
- Sweet potato mash
- Steamed asparagus and a green salad with olive oil and balsamic
9:00pm - Evening Snack:
- Cottage cheese or a Micellar Casein Protein shake
- A small handful of mixed nuts to support overnight recovery
Training Schedule
My training is built around compound lifts, functional movements, and conditioning drills, all selected to maximise muscle recruitment, enhance performance, and support recovery. Every movement serves a purpose - to push progression while minimising injury risk.
Day 1 – Lower Body Strength & Power
Warm-Up:
- 5–10 minutes of dynamic stretching (leg swings, hip circles, bodyweight squats)
- Mobility drills (ankles, hips, knees)
Main Exercises:
- Back Squats – 4 sets x 6–8 reps (essential for building leg and core strength via progressive overload)
- Deadlifts – 4 sets x 5 reps (develops the posterior chain, power, and full-body stability)
- Walking Lunges – 3 sets x 10 reps each leg (Improves unilateral strength, balance, and coordination)
Core Finisher:
- Planks – 3 sets x 45 seconds
- Russian Twists – 3 sets x 15 reps each side
Day 2 – Upper Body Push & HIIT
Warm-Up:
- Shoulder mobility drills, dynamic arm circles
- Light push-ups for chest and tricep activation
Main Exercises:
- Bench Press – 4 sets x 6–8 reps (key for chest, shoulder, and tricep strength)
- Overhead Press – 3 sets x 8 reps (enhances shoulder stability and overall pressing power)
- Dips – 3 sets to failure (bodyweight exercise to further target the triceps and chest)
HIIT Finisher:
- 10 rounds of 20 seconds of explosive burpees (or battle ropes) followed by 40 seconds of rest (boosts cardiovascular endurance and metabolic conditioning)
Day 3 – Active Recovery & Mobility
Active Recovery:
Mobility & Flexibility:
- 15 minutes of foam rolling, stretching, or yoga (enhances recovery, reduces soreness, and maintains range of motion)
Day 4 – Upper Body Pull & Conditioning
Warm-Up:
- 5 minutes of light rowing or resistance band work (back and shoulder activation)
Main Exercises:
- Pull-Ups / Chin-Ups – 4 sets to failure (bodyweight resistance to build upper back and bicep strength)
- Barbell Rows – 4 sets x 6–8 reps (essential for posture and overall upper body strength)
- Face Pulls – 3 sets x 12–15 reps (targets rear delts for balanced development while improving shoulder health)
Conditioning Finisher:
- 8 rounds of 30 seconds of kettlebell swings followed by 30 seconds of rest (enhances power, conditioning, and core stability)
Day 5 – Full Body Functional Training & Conditioning
Warm-Up:
- Full-body dynamic warm-up (jumping jacks, high knees, mobility drills)
Main Exercises:
- Clean & Press – 4 sets x 6 reps (develops total-body power and coordination)
- Kettlebell Swings – 3 sets x 15 reps (focuses on explosive hip power and aerobic capacity)
- Burpees – 3 sets x 10 reps (full-body exercise to elevate heart rate and build endurance)
Core Circuit:
- Hanging Leg Raises – 3 sets x 12 reps
- Plank Variations – 3 sets x 30–45 seconds
Days 6 & 7 - Rest or Active Recovery
Optional Activities:
- Light movement - walking, swimming, recreational sports
- Gentle stretching and mobility work
Recovery is just as crucial as training - it repairs muscles, resets the nervous system, and prepares you for the next week of hard work.
Latest Results
Do you have any medium/long-term goals you're working towards?
In the medium term, my focus is on expanding Acero into a flagship fitness destination - a hub for innovation, community, and results.
I plan to roll out new evidence-based training programs, broaden our service offerings, and build deeper connections with clients both in-person and online.
The goal is to elevate the standard of health and wellness across Sydney and beyond.
In the long term, I’m working toward building a global platform - establishing myself as a leading voice in evidence-based fitness and transformation. I want to share my methodology with a worldwide community, empowering people to embrace strength, balance, and holistic wellness.
A major part of that vision includes educational leadership - creating accessible courses, workshops, and certification programs that spread my approach to fitness and lifestyle transformation.
I want to leave a legacy that helps the next generation train smarter, live healthier, and find long-term balance.
Have you had any exceptional results (in competitions or otherwise) in the last few years? Let us know what they are!
Over the years, I’ve been fortunate to help clients achieve results that speak for themselves - both physically and mentally.
One of my proudest accomplishments has been guiding high-profile clients like Rebel Wilson, Michael Clarke, Rita Ora, and Sir Richard Branson through dramatic and highly publicised body transformations. These results weren’t achieved through gimmicks but through a personalised, evidence-based approach to training and nutrition.
By focusing on progressive overload, functional strength, and targeted nutrition strategies, I’ve developed a system that consistently delivers measurable improvements in body composition, strength, and overall performance - not just for celebrities but for clients from all walks of life.
Another result I’m incredibly proud of is Acero Gym's growth and impact. It’s evolved into a recognised hub for transformation, with a community built on real-life success stories, sustainable results, and a commitment to long-term well-being.
