- Name: Dan DiPiazza
- E-mail: email@example.com
- Age: 19
- Where: Tampa, Florida
- Height: 6'
- Weight: 193 Lbs., Contest: 163 Lbs.
- Years Bodybuilding :2
- Favorite Bodypart: Abs & Shoulders
- Favorite Exercise: I think that if you really like any exercise, it's probably not heavy enough.
- Favorite Supplements: Whey Protein
How Did You Get Started?
I started at the end of high school. I wanted to do something that was unique and challenging - something that my peers did not do. So I tracked down the only local bodybuilder I happened to know. Well, as luck would have it, he turned out to be a WNBF pro! With Pete's guidance I was well on my way to competing in my first show (July 2006).
What Workout Plan Worked Best For You?
I've tried several different splits. Currently I am using a system called "Non-Linear Periodization" or NLP for short. The main tenant of NLP is that you cannot train the same way every week if you want to progress in strength and size. You need raw power and strength to lift heavier weights, but you also need days of deeper stimulation and intensity in order to ensure that all fiber types are being utilized.
Therefore, I alternate between "core" heavy weeks and blistering, intense volume. Core week looks like this:
Sample Training Split:
The "intense week" will feature the same type of split, but with more exercises and more volume. This week is meant to stimulate hypertrophy to a greater degree. Any of the lifts can be changed and the split can be modified. For instance, I sometimes split arms into their own day and make it a 4-day split. It's a great system and I'm seeing very steady progress. If you're interested, you can look at further details here: http://thedietdoc.com/articles/show_article/585.
What Nutrition Plan Has Worked Best For You?
I eat every 2-3 hours and track all my food. I vary my macros depending on my goals. In the off-season, I'm less strict in that I just "ballpark" numbers and eat an amount of food that feels comfortable to me depending on the day. My carbs are moderate- usually around 400g/day coming from foods like oatmeal, whole wheat bread and pasta, rice, fruit and veggies.
Protein stays in the low to mid 200's- my main sources are chicken, turkey, milk and whey isolate. Fat is usually just an accessory of my protein and carb intake (besides the occasional serving of peanut butter). If I'm going into a contest everything is planned to the letter.
Carbs (and protein to an extent) are controlled and slowly reduced/manipulated in order to facilitate fat loss. My first show I was just getting a handle on eating right, but what really set me over the top this year was enlisting the help of Dr. Joe Klemczewski. With his guidance, I came into both of my shows full and dry. I ended up winning the teen and novice classes, as well as placing top 5 in an open pro qualifier class. It was a good season!
What Supplements Have Given You The Greatest Gains?
I'm not really big into supplements. I use whey and BCAAs regularly. I also cycle creatine occasionally. During contest prep, I use glutamine. Overall, I would credit my gains to a sound nutrition plan - not a supplement.
Why do you love Bodybuilding?
The constant push for more - the satisfaction that comes with achieving personal bests in the weight room and on stage.
What Are Your Future Bodybuilding Plans?
Continue a strong off-season and gain some quality muscle. Attain my WNBF pro card within 5 years and eventually become World Champion.
What One Tip Would You Give Other Bodybuilders?
Relax - This is a serious sport, but you still need to have fun with it. Learn to integrate bodybuilding into your regular life and make it work. Don't pursue it at the exclusion of other passions or people.
Who Are Your Favorite Bodybuilders?
Clarence McGill, Dave Goodin, Jim Cordova, Brian Whitacre, Peter Eidenberg, Joe Klemczewski, & Sean McCauley.