Lifestyle Prior To Change
What was your lifestyle like prior to your transformation?
My lifestyle prior to my transformation was very sedentary. I didn't weight lift and I didn't know anything about nutrition. Fast food was a common meal for me, as well as drinking soda. The majority of my days back then were filled with playing video games. Little did I know, I would soon discover my favorite hobby to be in the gym.
What was your low point or turning point?
My turning point was when I realized I wanted something better for myself. I saw how out of shape I was, how the other guys at school would intimidate me and I just felt like a loser. So I started going to the gym and asking anyone for advice.
Immediately, I started to see my body morph. In a few months, I had transformed my physique completely. I discovered bodybuilding, it was so fascinating to me. I kept wanting to learn more and more.
Were there any unique challenges or circumstances that made your transformation particularly difficult?
At age 15, I couldn't drive yet. I had to walk 40 minutes to my gym and 40 minutes back home everyday. I wouldn't let anything stop me from training. It was so worth it for me, there was nothing else I'd rather do than lift.
I still remember those rainy or cold days, but I didn't care. Nothing would stop me because I was determined. I was addicted to the results, the progress just felt so good.
Nicholas' Training Approach
What was your weight training approach and split during your transformation?
- Monday - Back
- Tuesday - Chest and Biceps
- Wednesday - Cardio
- Thursday - Shoulders and Triceps
- Friday - Legs
- Saturday - Cardio
- Sunday - Rest
|Underhand Lat Pull Down||4||10|
|Seated Cable Row||4||10|
|Chest and Biceps|
|Dumbbell Bench Press||4||10|
|Incline Bench Press||4||10|
|Shoulders and Triceps|
|Dumbbell Shoulder Press||4||10|
|Front Dumbbell Raise||4||10|
|Dumbbell Side Lateral||4||10|
|Bent Over Dumbbell Reverse Flye||4||10|
|Close Grip Bench Press||4||10|
|Overhead Tricep Extension||4||10|
|Standing Calf Raise||4||15|
|Seated Calf Raise||4||15|
Please detail your cardio approach during your transformation?
I would usually go walk on the treadmill for 30 minutes before every weight training session. This would help me warm up and get the blood flowing. On cardio days, I would go on the stair climber for at least 45 minutes.
Please list 3 things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:
- Good form helps you prevent injury and target the correct muscles.
- There is a lot of bro science out there when getting advice from others. So be careful of what advices you take from people.
- Consistency is the key to getting results. Just show up every day.
How are you currently training, and has your training changed since the completion of your transformation?
I am currently adding a little more cardio so I can lean down. Besides that, the resistance training is the same. Just lifting heavier and heavier!
Nicholas' Diet And Supplement Plan
What was your diet/nutrition approach during your transformation?
I tried to eat as clean as possible. I kept my protein intake high and I have tried to keep my carbs more complex rather than refined. My fat intake has always been moderate.
Can you give an example of what your daily meal plan looks like?
Sample eating plan:
- Breakfast: 4 eggs w/ pepper and my multivitamin.
- Snack: Peanuts.
- Lunch: Subway sandwich, with chicken breast and vegetables.
- Pre-Workout: Any preworkout powder or energy drink.
- Post-Workout: Large protein shake with oats and peanut butter.
- Dinner: Steak, brown rice and broccoli.
Were there any diet/nutrition mistakes you made that you learned from?
Yes, I've found that I'm slightly lactose intolerant. I used to drink lots of milk and consume yogurt and cheese everyday. Now I know I should avoid those kind of foods.
Please list 3 things you learned about diet & nutrition during your transformation that helped you succeed:
- Protein is the building blocks of muscle.
- Carbohydrates are necessary for energy.
- Count your calories to get to your goals.
Did you allow yourself cheat meals?
I don't like cheat meals, they make me feel awful and remind me of how much I like to eat correctly.
What supplements did you use during your transformation?
Advice For Others
What are your best tips for someone looking to make their own transformation?
Educate yourself! Know that a lot of information people give you can be false, go and research for yourself. Be consistent! Always show up and give your best effort. Find a physique you want to look like. I personally like to follow Greg Plitt, Zyzz, Layne Norton and of course Arnold Schwarzenegger.
How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?
Find someone who inspires you! Read up on someone who inspires you and see how they do what they do. Watch videos and look up information on how to better your workouts. Keep seeing progress!
Your Life Now
What is your life like now that you’ve made a transformation?
The gym is a big part of my life, I am currently working on my personal training certificate and I work in a nutrition store. I go to school to study kinesiology so I can become more knowledgeable in my workouts. My transformation has changed my life for the better!
What motivates you currently to keep improving yourself?
Progress = Happiness, I keep pushing myself to keep seeing results. I love seeing people getting motivated by my progress as well. I think it is so beneficial to find support from others.
Anything else you would like to share?
Although I have worked hard, I believe that I have been blessed. I thank God that I was able to start weight training as young as I did and I am sure I will be growing off that foundation for the rest of my life.
How Can People Contact You?
How can people contact you?
- Email: Nicholas.Natrella@yahoo.com