Bodybuilding.com Information Motivation Supplementation
in:

2013 Bodybuilding.com FIT USA Champion: Pierre Vuala!

Pierre promised to stay the course no matter how hard it became and it paid off. Now he's the 2013 Bodybuilding.com FIT USA Fitness Model Champion!

Name: Pierre Vuala
E-Mail: p.vuala@gmail.com
BodySpace: pvgymrat89
Location: Miami, Florida
Age: 23  Height: 5'11"  Weight: 198 lbs contest
Years Bodybuilding: 3

Q
How Did Your Fitness Journey Begin?

My journey dates back to elementary school. As a kid, I had no sense of food portions. If it was in front of me, I ate it. I was raised in a family where gluttonous eating was a form of endearment, which didn't help the situation. It caused me multiple doctor visits and endless teasing by friends, family, and peers up to my freshmen year in high school. It was apparent I had a problem that needed fixed before it spiraled out of control. I knew it would be hard to fix on my own, so I joined multiple sports teams to get the push I needed. I dropped fat and gained physical and mental strength, but most importantly, I developed a love for health, fitness, and competitiveness.

cool fact

What Fitness Regimen Delivered the Best Results?

I try to add two additional light ab days throughout the week and do cardio four times per week ranging from HIIT to low-intensity cardio for about 30-45 minutes. I like CrossFit occasionally because of its competitive and athletic functionality. It helps me with conditioning and humbles me. I'm going to start adding boxing into my routine soon.

I'm a big fan of variety because training gets repetitive. This is my basic weightlifting split.

Monday: Back
  • Pullups Pullups

    Pullups

    5 sets to failure
  • Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

    Close-Grip Front Lat Pulldown

    4 sets of 20, 12, 12, and 10 reps
  • Superset

  • Bent Over Barbell Row Bent Over Barbell Row

    Overhand Bent Over Barbell Row

    4 sets of 10 reps
  • Bent Over Barbell Row Bent Over Barbell Row

    Underhand Bent Over Barbell Row

    4 sets of 10 reps
  • Exercise

  • Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

    Straight-Arm Dumbbell Pullover

    4 sets of 20, 12, 12, and 10 reps
  • Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

    Hyperextensions (Back Extensions)

    3 sets of 20 reps
Tuesday: Shoulders/biceps
  • Standing Military Press Standing Military Press

    Standing Military Press

    5 sets of 20, 12, 12, 10, and 10 reps
  • Standing Front Barbell Raise Over Head Standing Front Barbell Raise Over Head

    Standing Front Barbell Raise Over Head

    3 sets of 12 reps
  • Seated Side Lateral Raise Seated Side Lateral Raise

    Seated Side Lateral Raise

    3 sets of 12, 10, and 8 reps
  • Reverse Machine Flyes Reverse Machine Flyes

    Reverse Machine Flyes

    5 sets of 20, 12, 12, 10, and 1 dropset
  • Barbell Curl Barbell Curl

    Barbell Curl

    4 sets of 20, 12, 8, and 8 reps
  • Hammer Curls Hammer Curls

    Hammer Curls

    4 sets of 12 reps
  • Standing Biceps Cable Curl Standing Biceps Cable Curl

    Standing Biceps Cable Curl

    4 sets to failure
Wednesday: Legs
  • Leg Extensions Leg Extensions

    Leg Extensions

    5 sets of 30, 20, 12, 12, and 12 reps
  • Superset

  • Barbell Squat Barbell Squat

    Barbell Squat

    3 sets of 20, 15, and 12 reps
  • Front Box Jump Front Box Jump

    Front Box Jump

    3 sets of 20 reps
  • Exercise

  • Leg Press Leg Press

    Leg Press

    3 sets of 12 reps
  • Bodyweight Walking Lunge Bodyweight Walking Lunge

    Bodyweight Walking Lunge

    3 sets of 200 meters
Thursday: Off

Friday: Chest/Triceps
  • Smith Machine Incline Bench Press Smith Machine Incline Bench Press

    Smith Machine Incline Bench Press

    5 sets of 20, 12, 12, 10, and 8 reps
  • Dumbbell Bench Press Dumbbell Bench Press

    Dumbbell Bench Press

    4 sets of 12, 12, 10, and 8 reps
  • Cable Crossover Cable Crossover

    Cable Crossover

    3 sets of 12 reps
  • Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

    Straight-Arm Dumbbell Pullover

    3 sets of 12, 10, and 8 reps
  • Bench Dips Bench Dips

    Bench Dips

    4 sets to failure
  • Lying Triceps Press Lying Triceps Press

    Lying Triceps Press

    3 sets of 12 reps
  • Tricep Dumbbell Kickback Tricep Dumbbell Kickback

    Kickback

    3 sets of 20, 12, and 12 reps
Saturday: Off

Sunday: Abs
  • Hanging Leg Raise Hanging Leg Raise

    Hanging Leg Raise

    5 sets to failure
  • Standing Cable Wood Chop Standing Cable Wood Chop

    Standing Cable Wood Chop

    4 sets of 25 reps (each side)
  • Decline Crunch Decline Crunch

    Weighted Decline Crunch

    3 sets of 20 reps
  • Plank Plank

    Plank

    3 sets of 90 seconds
What Nutrition Plan Fueled Your Body?
Meal 1
Meal 2
Meal 3
Meal 4: Pre-workout
Meal 5: Post-workout
Meal 6
Meal 7: Before bed
What Supplements Gave You An Edge?
How Did Your Passion For Fitness Emerge?

When I got to a point where I considered myself fit, I promised that I'd never allow myself to go back to where I was before. That promise made me create the best body I could. The process of sculting the body I desire is an art. With every rep and set I think how my body will change.

What/Who Motivates You to Live a Healthy Lifestyle?

My biggest motivation to live a healthy lifestyle comes from my family. My parents suffer from health issues like high blood pressure and cholesterol and my brothers and sister eat everything microwavable. The more I educate myself on health and nutrition, the more my family will be health conscious and aware.

Where Did You Go for Inspiration?

Everybody has days when they don't feel like doing anything, especially breaking a sweat in the gym. When these days hit, I think of the guys out there training just as hard if not harder. I hate feeling regret that I could've trained harder or dieted better, so I step out my comfort zone and step into beast mode.

Beast Mode

What Are Your Future Fitness Plans?

I want to compete on the Olympia stage in men's physique. I also want to be a top internationally-known fitness model, but not just for shoots and magazines, I want to be an inspiration. I love knowing that I can help someone reach their goals. I would like to work with or create an organization to fight childhood obesity.

What Is the Most Important Fitness Tip?

Nothing happens overnight. Anything worth it takes time, dedication, persistence, and resilience. The battle may seem long and never-ending, but when victory is reached it's that much sweeter.

Who Is Your Favorite Fitness Competitor?

LeBron James is my favorite athlete. Besides that, he's currently the best player in the NBA. He's the face of resilience. When he left the Cavaliers to play for the Heat he was ridiculed and hated on. He took the Heat to three consecutive NBA finals and won the last two. Even though people bashed him, he still fought and proved them wrong.

How Did Bodybuilding.com Help You Reach Your Goals?

When I decided to compete, I had no idea where to start. Bodybuilding.com's team is full of experienced athletes and coaches who write articles, so I found the information I was looking for from experienced competitors. Bodybuilding.com also has forums where members converse and ask similar questions.

Competition History
  • 2013 NPC Jr. Nationals - 7th Place Men's Physique
  • 2013 Bodybuilding.com Fit USA - 1st Place
  • 2012 NPC Nationals - 6th Place Men's Physique
  • 2012 NPC Jr. Nationals - 2nd Place Men's Physique
  • 2011 NPC Nationals - 4th Place Men's Physique
  • 2011 NPC Dayana Cadeau Classic - 1st Place and Overall Champion Men's Physique
  • 2011 NPC Southern States - 4th Place Men's Physique, 5th Place Men's Fitness
  • 2010 NPC Southern States - 4th Place Men's Fitness
  • 2010 NPC Dayana Cadeau Classic - 1st Place Novice Bodybuilding

Pierre's Top 5 Gym Tracks
  1. "Light Up" by Drake (feat. Jay-Z)
  2. "I Can't Stop" by Flux Pavilion
  3. "Monster" by Kanye West
  4. "Started From The Bottom" by Drake
  5. "Many Men" by 50 Cent



Bookmark and Share

Related Articles

About The Author

Check out these awesome articles by some of the best writers in the industry.

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
8.2

Out of 10
Excellent
41 Ratings

30

Comments

Showing 1 - 25 of 30 Comments

(5 characters minimum)

      • notify me when users reply to my comment
DocTinsley

Rep Power: 0

  • rep this user
DocTinsley

Great job Pierre! Very interesting and motivating article - way to set a good example for your whole family!

Aug 5, 2013 11:07pm | report
 
pvgymrat89

Rep Power: 0

  • rep this user
pvgymrat89

Thank you Doc

Aug 8, 2013 10:35am | report
Qotu79

Rep Power: 0

  • rep this user
Qotu79

Lovely!

Aug 6, 2013 6:11am | report
 
AlexHallYEAH

Rep Power: 0

  • rep this user
AlexHallYEAH

loving the choice of music

Aug 6, 2013 6:24am | report
 
ellerkidd

Rep Power: 0

  • rep this user
ellerkidd

haha, all but #4... most repetitive song of my life....worst then "right about now, the funk soul brother" by fatboy slim.

Aug 6, 2013 7:27pm | report
pvgymrat89

Rep Power: 0

  • rep this user
pvgymrat89

the list could go on and on lol

Aug 8, 2013 10:36am | report
sbrooke

Rep Power: 0

  • rep this user
sbrooke

Nice work. Congrats!
Appreciate the comments about wanting to be an inspiration.

Aug 6, 2013 7:55am | report
 
pvgymrat89

Rep Power: 0

  • rep this user
pvgymrat89

Thank you guys!

Article Rated:
Aug 6, 2013 11:47am | report
 
Mudvayne24

Rep Power: 0

  • rep this user
Mudvayne24

3 sets of 200 meters of walking lunges at the END of leg day? That's brutal and fabulous all at once. Bravo.

Aug 6, 2013 3:10pm | report
 
XxmetallicaxX

Rep Power: 0

  • rep this user
XxmetallicaxX

that's a freakin workhorse

Aug 7, 2013 6:09am | report
pvgymrat89

Rep Power: 0

  • rep this user
pvgymrat89

im dead after this

Aug 8, 2013 10:37am | report
Samsdaddy0525

Rep Power: 0

  • rep this user
Samsdaddy0525

Super job Pierre! You look great!

Aug 6, 2013 4:15pm | report
 
nherrada

Rep Power: 241012

  • rep this user
nherrada

Crazy physique. That's what I call motivation

Aug 6, 2013 5:16pm | report
 
bsalkeld

Rep Power: 0

  • rep this user
bsalkeld

Awesome! Amazing physique, well done!

Aug 6, 2013 6:10pm | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 197.53 lbs
  • bf: 13.0%
ellerkidd

Rep Power: 0

  • rep this user
ellerkidd

I think thats the coolest part that your setting an example for your family... todays society everyone is overweight, obese, or just out of shape.. its good to be a light in the darkness...

Aug 6, 2013 7:25pm | report
 
pvgymrat89

Rep Power: 0

  • rep this user
pvgymrat89

and hope that society could change to realize the deep darkness that we are in.

Aug 8, 2013 10:39am | report
dan8384

Rep Power: 0

  • rep this user
dan8384

Im a health/PE teacher, its amazing how some of these kids find nothing wrong with not being able to run for more than 20 seconds, or cannot do a single push up or sit up without heavy breathing. they arent scared at all about their future, they just dont know. starting the workout plan listed above today, thanks for the info

Aug 18, 2013 12:03pm | report
derallen

Rep Power: 0

  • rep this user
derallen

Great job man. Keep it up.

Aug 6, 2013 8:07pm | report
 
Gupo

Rep Power: 0

  • rep this user
Gupo

Good job !

Article Rated:
Aug 7, 2013 4:25am | report
 
sauce085

Rep Power: 0

  • rep this user
sauce085

Keep it up man. Aspiring!

Aug 7, 2013 7:30am | report
 
knazirud

Rep Power: 0

  • rep this user
knazirud

Good article!!

Aug 7, 2013 7:59am | report
 
svudb1

Rep Power: 0

  • rep this user
svudb1

good work.......motivation

Aug 7, 2013 9:33am | report
 
Brucef

Rep Power: 0

  • rep this user
Brucef

Congratulations on a job well done. I wish you continued success in striving for your goals!

Aug 7, 2013 10:18am | report
 
dan8384

Rep Power: 0

  • rep this user
dan8384

Posting on another one new article too for advice- Lately ive been hitting the muscle group twice a day. For example- ill do my normal chest/tri set, then at night before bed ill do a quick 2 sets of incline press, or bench press. Group has been more sore the next day than usual. Am I doing more positive damage or am I hurting my gains? I still give 7 days off before I hit the group again....by the way, you're so lucky you live in Miami. Trying to move there someday

Aug 7, 2013 12:54pm | report
 
pvgymrat89

Rep Power: 0

  • rep this user
pvgymrat89

i dont think your doing damage, just make sure your post nutrition is on point after your workouts to keep you anabolic instead of catabolic..... and i love it here in miami lol

Aug 8, 2013 10:43am | report
Showing 1 - 25 of 30 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com