Vital Stats
Name: Nicholas Anthony Natrella
Email: Nicholas.Natrella@yahoo.com
Bodyspace: PumpFuel
Youtube Channel: GetSwole101
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Before: |
After: |
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.
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.
Supplements
Morning:
- Multivitamin: 1 serving
Morning & Post-Workout:
- Whey Protein: 24g
Pre-Workout:
- Creatine Monohydrate: 5g (cycled on and off)
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:
- 1 whole egg, 4 egg whites
- 1 cup oatmeal
- 1 scoop Whey Protein
Meal 2:
- 8 oz chicken breast
- 1 baked sweet potato
- 1 cup broccoli
Meal 3:
- 7 oz beef
- 1 cup broccoli
- 1 cup brown rice
Meal 4:
- 1 scoop Whey Protein
- 1 cup milk
Meal 5:
- 8 oz salmon
- 1 cup asparagus
- 2 slices wheat bread w/ natural peanut butter
Meal 6:
- 8 oz chicken breast
- 1 cup brown rice
- 1 scoop Whey Protein
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
![Barbell Full Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_1.jpg)
![Barbell Full Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_2.jpg)
5 sets of 10 reps
![Leg Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg)
![Leg Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg)
5 sets of 10 reps
![Standing Calf Raises](https://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_1.jpg)
![Standing Calf Raises](https://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_2.jpg)
5 sets of 15 reps
![Leg Extensions](https://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg)
![Leg Extensions](https://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg)
5 sets of 10 reps
![Seated Leg Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_1.jpg)
![Seated Leg Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_2.jpg)
5 sets of 10 reps
Day 2: Chest
![Barbell Incline Bench Press - Medium Grip](https://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_1.jpg)
![Barbell Incline Bench Press - Medium Grip](https://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_2.jpg)
5 sets of 10 reps
![Machine Bench Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/224/Male/t/224_1.jpg)
![Machine Bench Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/224/Male/t/224_2.jpg)
5 sets of 8 reps
![Butterfly](https://www.bodybuilding.com/exercises/exerciseImages/sequences/214/Male/t/214_1.jpg)
![Butterfly](https://www.bodybuilding.com/exercises/exerciseImages/sequences/214/Male/t/214_2.jpg)
4 sets of 10 reps
![Decline Barbell Bench Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/34/Male/t/34_1.jpg)
![Decline Barbell Bench Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/34/Male/t/34_2.jpg)
5 sets of 10 reps
![Barbell Bench Press - Medium Grip](https://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg)
![Barbell Bench Press - Medium Grip](https://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg)
5 sets of 10 reps
Day 3: Back
![Barbell Deadlift](https://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg)
![Barbell Deadlift](https://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg)
5 sets of 10 reps
![Bent Over Barbell Row](https://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_1.jpg)
![Bent Over Barbell Row](https://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_2.jpg)
4 sets of 10 reps
![One-Arm Dumbbell Row](https://www.bodybuilding.com/exercises/exerciseImages/sequences/13/Male/t/13_1.jpg)
![One-Arm Dumbbell Row](https://www.bodybuilding.com/exercises/exerciseImages/sequences/13/Male/t/13_2.jpg)
4 sets of 10 reps
![Wide-Grip Lat Pulldown](https://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_1.jpg)
![Wide-Grip Lat Pulldown](https://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_2.jpg)
3 sets of 10 reps
![Seated Cable Rows](https://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_1.jpg)
![Seated Cable Rows](https://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_2.jpg)
3 sets of 10 reps
Day 4: Rest
Day 5: Shoulders
![Dumbbell Shoulder Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Male/t/328_1.jpg)
![Dumbbell Shoulder Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Male/t/328_2.jpg)
5 sets of 10 reps
![Side Lateral Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_1.jpg)
![Side Lateral Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_2.jpg)
4 sets of 10 reps
![Front Dumbbell Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Male/t/371_1.jpg)
![Front Dumbbell Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Male/t/371_2.jpg)
4 sets of 10 reps
![Standing Dumbbell Upright Row](https://www.bodybuilding.com/exercises/exerciseImages/sequences/368/Male/t/368_1.jpg)
![Standing Dumbbell Upright Row](https://www.bodybuilding.com/exercises/exerciseImages/sequences/368/Male/t/368_2.jpg)
3 sets of 10 reps
![Barbell Shrug](https://www.bodybuilding.com/exercises/exerciseImages/sequences/97/Male/t/97_1.jpg)
![Barbell Shrug](https://www.bodybuilding.com/exercises/exerciseImages/sequences/97/Male/t/97_2.jpg)
5 sets of 10 reps
Day 6: Arms
![Preacher Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_1.jpg)
![Preacher Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_2.jpg)
5 sets of 10 reps
![Hammer Curls](https://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_1.jpg)
![Hammer Curls](https://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_2.jpg)
4 sets of 10 reps
![Standing Dumbbell Triceps Extension](https://www.bodybuilding.com/exercises/exerciseImages/sequences/345/Male/t/345_1.jpg)
![Standing Dumbbell Triceps Extension](https://www.bodybuilding.com/exercises/exerciseImages/sequences/345/Male/t/345_2.jpg)
4 sets of 10 reps
![Bench Dips](https://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Male/t/344_1.jpg)
![Bench Dips](https://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Male/t/344_2.jpg)
5 sets of 10 reps
![Lying Supine Dumbbell Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/212/Male/t/212_1.jpg)
![Lying Supine Dumbbell Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/212/Male/t/212_2.jpg)
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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