The Teen Who Added 34 Pounds Of Beef In 2 Years!

Watching Arnold in 'Pumping Iron' was all it took to convince Nick he could achieve his bodybuilding goals with hard work. See how he made his dreams a reality!

Vital Stats

Name: Nicholas Anthony Natrella

Email: Nicholas.Natrella@yahoo.com

Bodyspace: PumpFuel

Youtube Channel: GetSwole101

Nicholas Anthony Natrella Nicholas Anthony Natrella

Before:

Age:
15
Height:
5'11"
Weight:
156 lbs
Body Fat:
15%

After:

Age:
17
Height:
5'11"
Weight:
190 lbs
Body Fat:
14%

Why I Got Started

I started lifting with my good friend Ben as I began my sophomore year of high school. Noticing my body change and the attention I had received was rewarding. Then I saw the famous bodybuilding documentary "Pumping Iron", starring Arnold Schwarzenegger.

So inspired by the movie, I began researching how to body build and stumbled upon Bodybuilding.com of course. Here, I saw other people succeed and was inspired by them. People like Layne Norton and Charley Montreuil made me want to pursue natural bodybuilding.

I began taking my training seriously and my transformation journey took off. Soon enough people started asking me for advice and helping others achieve their goals felt as good as the pump. I thank God for everything I've been blessed with.

I began taking my training very seriously and my transformation journey took off
+ Click To Enlarge.
I began taking my training very seriously and
my transformation journey took off.


How I Did It

Consistency! The biggest thing was showing up to the gym every day. Having a gym partner made this much easier. Not only for spotting but also to make sure each other worked hard and showed up. Goal setting and staying positive made the journey more enjoyable.

Breaking personal records was always keeping me motivated to work harder. Diet was also a big factor, I made sure that I got plenty of protein and complex carbs throughout the day. I learned good sources of these macronutrients from taking many nutrition classes and reading articles online.

Educating myself made me more knowledgeable in and out of the gym. It made helping others and my own goals much more simple. Knowledge would be the most valuable accessory in my opinion for getting results.

Educating myself made me more knowledgeable in and out of the gym
+ Click To Enlarge.
Educating myself made me more knowledgeable in and out of the gym.


Supplements


Morning:
Morning & Post-Workout:
Pre-Workout:

Diet

Eating clean was the major factor in my diet. I tended to stay away from simple/fatty foods and consumed only lean proteins, complex carbs and healthy fats.

Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 6:

Training

My philosophy on training has always been lifting heavy. Don't be afraid to fail! I always change up my workout splits every few weeks to create "muscle confusion".

Day 1: Legs
Exercises
Barbell Full Squat Barbell Full Squat Barbell Full Squat
5 sets of 10 reps
Leg Press Leg Press Leg Press
5 sets of 10 reps
Standing Calf Raises Standing Calf Raises Standing Calf Raises
5 sets of 15 reps
Leg Extensions Leg Extensions Leg Extensions
5 sets of 10 reps
Seated Leg Curl Seated Leg Curl Seated Leg Curl
5 sets of 10 reps
Day 2: Chest
Exercises
Machine Bench Press Machine Bench Press Machine Bench Press or Dumbbell Press
5 sets of 8 reps
Butterfly Butterfly Butterfly
4 sets of 10 reps
Decline Barbell Bench Press Decline Barbell Bench Press Decline Barbell Bench Press
5 sets of 10 reps
Day 3: Back
Exercises
Barbell Deadlift Barbell Deadlift Barbell Deadlift
5 sets of 10 reps
Bent Over Barbell Row Bent Over Barbell Row Bent Over Barbell Row
4 sets of 10 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row One-Arm Dumbbell Row
4 sets of 10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
3 sets of 10 reps
Seated Cable Rows Seated Cable Rows Seated Cable Rows
3 sets of 10 reps
Day 4: Rest

Day 5: Shoulders
Exercises
Dumbbell Shoulder Press Dumbbell Shoulder Press Dumbbell Shoulder Press
5 sets of 10 reps
Side Lateral Raise Side Lateral Raise Side Lateral Raise
4 sets of 10 reps
Front Dumbbell Raise Front Dumbbell Raise Front Dumbbell Raise
4 sets of 10 reps
Barbell Shrug Barbell Shrug Barbell Shrug
5 sets of 10 reps
Day 6: Arms
Exercises
Preacher Curl Preacher Curl Preacher Curl
5 sets of 10 reps
Hammer Curls Hammer Curls Hammer Curls
4 sets of 10 reps
Bench Dips Bench Dips Bench Dips
5 sets of 10 reps
Lying Supine Dumbbell Curl Lying Supine Dumbbell Curl Lying Supine Dumbbell Curl
3 sets of 10 reps
Day 7: Off

Suggestions for Others

  • Failing on the last couple repetitions is a good way to know that you are working hard.
  • Remember to always get a warm-up set in, along with some light stretching.
  • Short resting periods and drop sets are easy ways to keep your workouts intense.
  • Stay consistent and keep changing up your workouts to ensure results.

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