- Name: Paul Califano
- E-mail: firstname.lastname@example.org
- Age: 19
- Where: Tallahassee, FL
- Height: 5'8''
- Weight: 190 Lbs.
- Years Bodybuilding :1
- Favorite Bodypart: Shoulders and Triceps
- Favorite Exercise: Deadlifts
- Favorite Supplements: Elite Whey Pro, Redline Xtreme, Xtend, Monster Aminos
How Did You Get Started?
I started working out with my dad when I was about 14 years old; he would take me into the gym to work out with him. He taught me all the basics and how to lift properly. My bodybuilding really started my senior year of high school. I was 17 when I started training—it mostly consisted of splits. I also started following a better diet.
I grew up in Naples, Florida where everyone stays fit and all the guys get into lifting and working out. I never got into the whole high school football thing like most of my friends that were into working out. I have always been the smallest guy among my friends that I train and hangout with, that always pushed me to work twice as hard in the gym to keep up with them.
What Workout Plan Worked Best For You?
I have used a variety of different workout plans from Hany Rambod's FST-7, to HIT style, to regular splits, and higher volume superset style lifting closer to my competitions. What I have found best for myself in the offseason is a combination of them all depending on how I am feeling at that particular time.
|TERMS YOU'LL NEED TO KNOW|
Monday: Heavy Chest/Biceps/Calves
- Incline Barbell Bench Press: 1 warm-up set of 15-20 reps, 3 sets of 4-10 reps, 1 drop set of 4-10 reps
- Pec Deck Machine: 5 sets of 15, 10, 8, 8, 15 reps
Flat Dumbbell Bench Press: 3 heavy sets of 6-8 reps
Incline Dumbbell Flyes: 3 light sets of 12-20 reps
- Cable Crossovers: 3 sets of 12-8 reps, 1 drop set of 12-8 reps
- Dips (nonweighted): 3 sets to failure
- Plate Loaded Preacher Curl Machine: 1 warm-up set of 20 reps, 2 heavy sets of 4-8 reps
- Flat Barbell Curl: 1 warm-up set of 15 reps, 2 heavy sets of 6-8 reps
- Alternating Arm Incline Dumbbell Curls: 3 heavy sets of 6-10 reps
- Seated Calf Raises: 4 sets of 15 reps each
- Standing Calf Raises: 5 sets of 15, 10, 10, 10, 15 reps
Tuesday: Heavy Back/Triceps/Abdominals
- Pullups: 3 sets to failure
- Lat Pulldowns: 4 sets of 15, 8, 8, 6, 15 reps
- T-Bar Rows: 3 sets of 10, 6, 4 reps
- Seated Rows: 3 sets of 12, 12, 6 reps
- Pullups: 3 sets to failure
- Deadlifts: 5 sets of 20, 10, 6, 6, 3 reps
- Cable Triceps Extensions: 1 warm-up set of 15 reps, 2 heavy sets of 6-10 reps
- Incline Skull Crushers: 3 heavy sets of 6-12 reps
- Close-Grip Smith Machine Bench Press: 4 sets of 15, 12, 10, 8 reps
- Kneeling Cable Crunch: 5 sets of 10 reps
- Hanging Leg Raises: 5 sets of 15 reps
- Weighted Side Oblique Raises: 3 sets of 15 reps each side
Wednesday: Heavy Quads/Hamstrings/Calves
- Seated Leg Extensions: 1 warm-up set of 30 slow reps, 4 sets of 12, 10, 5, 5 reps, 1 drop set of 15 reps
- Barbell Squats: 1 warm up set of 15 reps, 4 sets of 10, 8, 8, 6 reps
- Single Leg Leg Press: 4 sets of 12, 12, 10, 10 reps each leg
- Walking Lunges: 1 set of 20 steps forward, 1 set of 20 steps back
- Lying Leg Curls: 1 warm-up set of 20 reps, 4 sets of 15, 10, 8, 5 reps
- Standing Single Leg Curls: 3 working sets of 10 reps each
- Hack Squat: 3 working sets of 8 reps each
- Leg Press Calf Raises: 4 sets of 15 reps each
- Single Leg Standing Calf Raises: 4 sets of 12 reps each leg
- Barbell Military Press: 1 warm-up set of 20 reps, 4 sets 15, 10, 10, 6 reps, 1 drop set of 15 reps
- Dumbbell Side Raises: 4 working sets of 15, 12, 8, 8 reps
Barbell Underhand Front Raise: 1 warm-up set of 12 reps, 3 sets of 10, 6, 4 reps, 1 drop set of 15 reps
Seated Dumbbell Military Press (light, without back): 4 sets of 10 reps
- Barbell Upright Rows: 3 wide-grip sets of 12, 12, 10 reps, 3 close grip sets of 10, 10, 8 reps
- Barbell Shrugs: 4 sets of 12, 8, 6, 6 reps, 1 drop set of 25 reps
- Decline Bench Crunches: 4 sets of 25 reps
- Roman Chair Leg Lifts: 4 sets of 15 reps
- Oblique Crunches: 4 sets of 12 reps each way
Saturday: Heavy Hamstrings/Quads/Glutes
- Barbell Straight Legged Deadlift: 1 warm-up set of 25 reps, 4 working sets of 15, 10, 6, 6 reps, 1 drop set of 20 reps
- Seated Leg Curls: 4 sets of 15, 10, 10, 6 reps
- Barbell Jefferson Squats: 3 sets of 12 reps each direction
- Leg Press: 1 warm up set of 20 reps, 4 working sets of 15, 10, 10, 10 reps, 1 drop set of 20 reps
- Barbell Front Squat: 3 sets of 15 reps each
- Seated Leg Extension: 3 sets of 15, 10, 6 reps
- Dumbbell Step Ups: 3 sets of 15 reps each leg
What Nutrition Plan Has Worked Best For You?
Meal 1: Breakfast
- 12oz tilapia
- 2 cups brown rice
- Protein shake (4 scoops Cytogainer) with 12oz low fat milk and 1/2 cup oats
Meal 8: Prior to Sleep
- Protein shake (2 scoops Elite XT) with 12oz milk and 1/2 cup oats
What Supplements Have Given You The Greatest Gains?
I have a very specific supplement use in my diet. I have a specific sequence I follow pre and post workout. Preworkout I usually use Redline or some type of supplement like Jack3d or Buzzerk.
During my workout I use either Intravol or Xtend to get my EAAs in, and post workout I use Monster Aminos to help with nitrogen retention and to get the carbs back into my system. Also immediately following my workout I usually consume fruits (berries/apple/orange) to spike my insulin and some low-fat Greek yogurt for sugars and protein. About a half hour to an hour after consuming my post workout meal I consume a protein shake, usually Myofusion or Elite Whey Pro, with milk and oats.
Why do you love Bodybuilding?
I absolutely love everything about this sport/lifestyle. I started to train for my first competition when I was 18, my freshmen year in college. Going to FSU and being involved with Pi Kappa Alpha Fraternity has really forced me to grow up and prioritize my time. I am now a dietetics major and plan on turning my fitness knowledge and personal training background into a career.
I would not be able to live without the gym; it is the best part of my day. I sit in class and think about what I'm going to hit in the gym that day. I know that I will continue to have this love and passion for this sport for the rest of my life because I know that no matter what happens in my life or whatever stress is on my mind I know that once I put my headphones on and step into the gym everything is perfect. All my stress is gone and for that hour or two I am happy and stress free, there's no other release like it in the world for me.
What Motivates You To Follow A Healthy Lifestyle?
The raising rate of weight problems in the US along with my natural passion for nutrition has motivated me to live a healthy lifestyle. I plan on making it my career to help others live a healthy lifestyle, doing what I love.
What Made You Want To Achieve Your Goals?
I have always been a self-motivated person, along with support from my family, friends, and peers I have been able to accomplish everything I set my mind to. As far as competing in bodybuilding my motivation has come from my friends who also compete as well as my trainers. Ultimately it comes down to me being able to push myself and never settling for anything less than my best.
What Are Your Future Bodybuilding Plans?
I just competed in my first competition, the Dexter Jackson Classic on August 7th, 2010 in Jacksonville, Florida. I placed first in both the teen and novice lightweight division. I took second in the novice overall. That was a huge confidence builder for me and has really motivated me to compete and succeed in this field.
At this point being so young I am going to take advantage of my ability to grow and am going to try to put on as much weight as I can before I start my next contest diet. As of right now I do not have any other competitions planned, but I will be back on the scene soon!
What One Tip Would You Give Other Bodybuilders?
One tip I would give to other bodybuilders and those who are just starting off in the sport would be to put in the work and diet. If you are competing, especially your first time, it is very important to stick to your diet. If you are working with a trainer for your pre-contest diet you need to exactly follow their diet for you and not take some advice from one person and different advice from someone else. Combining different diet tips in your diet can lead to undesired results. Also, the gym is important but the majority of the game depends on your diet. Do not be ashamed if you just starting off, everyone has the ability to transform their body all it takes is determination, dedication and motivation.
Who Are Your Favorite Bodybuilders?
My favorite bodybuilder of all time would have to be Dorian Yates. Currently competing bodybuilders would have to be Phil Heath, his figure is just incredible. I look forward to seeing where he will be in the next couple years after a close loss to Jay in this years Olympia. I also am a huge fan of Seth Feroce; he is a huge FSU fan and has come in contact with my room mate who also competes on multiple occasions.
What Features Do You Use On Bodybuilding.com?
I use Bodybuilding.com for its forums and store. I am able to keep up on all the news in the bodybuilding world as well as get all the supplements I need to be at my best.