How Did You Get Started?

Since I was a kid I was intrigued by the build of action figures such as Superman, Spiderman, Spawn, etc. Growing up I was very skinny due to my extremely fast metabolism but I had a strong mentality and I subconsciously knew I would do whatever it took to have such a physique one day. At five years old I was enrolled in martial arts mainly because I thought if I enrolled I would look like the cartoon characters from Street Fighter.

I stuck with Tae Kwon Do for about ten years receiving my black-belt and receiving first place in Junior Olympics 2005 New Orleans and many other competitions, although I soon grew tired of the sport. I knew my heart was no longer in it and wondered if it ever was. I then began trying different sports such as football, track and field, and even wrestling. As I attended practice I was introduced to the weight lifting room.

Ever since the first day I touched a weight I felt a connection. Every pound I added to my max and on the scale I felt a huge sense of accomplishment. I finally felt as if I was in control of the outcome of my hard work. The first couple years I was spending up to three hours in the gym and I didn't want to leave.

I loved the weight room; it was my playground. As time went on I noticed I was looking more and more like the action figures. Ever since then I have perceived bodybuilding as the art of sculpting, myself as the artist, and my body as a piece of marble.

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Lony Pizarro

What Workout Plan Worked Best For You?

Throughout the five years that I have been training I have felt that I have seen the most gains from reps ranging from 10 to 15. I feel I get more out of the pump then lifting heavier with lower reps. Now don't get me wrong the weight I lift for 15 reps is considered very heavy. I basically struggle from rep 1 and feel every rep tearing the muscle and that is exactly what I feel has been the cause of my gains.

Day 1: Back/Calves

• Warm-Up: Pull-Ups: 2 sets to failure
• Wide Grip Pulldowns: 4 sets of 15, 12, 10, 10 reps
• Cable Rows: 4 sets of 15, 12, 12, 10 reps
• Dumbbell One Hand Row: 4 sets of 15, 12, 10, 10 reps
• Reverse Flyes: 3 sets of 15 reps
• Warm-Up: Donkey Calve Raise: 2 sets to failure
• Calf Extensions: 4 sets of 15 reps
• Calf Raise: 4 sets of 15, 12, 12, 10 reps
• Calf Raise With Toes Pointing Outward: 3 sets of 15 reps
• Seated Calve Raise: 4 sets of 15, 12, 12, 10 reps

Day 2: Chest/Abs

• Warm-Up: Pushups: 2 sets to failure
• Cable Flyes: 3 sets of 15 reps
• Incline Bench Press: 4 sets of 15, 15, 12, 12 reps
• Decline Bench Press: 4 sets of 15, 12, 10, 10 reps
• Dips: 4 sets of 15, 12, 10, 10 reps
• Leg Raises: 4 sets of 25, 25, 20, 20 reps
• Sit-Ups: 4 sets of: 25, 25, 20, 20 reps
• Side Crunches: 4 sets of 25 reps each side

Day 3: Biceps/Hamstrings

• Warm-Up: Chin-Ups: 2 sets to failure
• Preacher Curls: 3 sets of 15 reps
• Barbell Curls: 4 sets of 15, 12, 12, 10 reps
• Hammer Curls: 4 sets of 15, 12, 10, 10 reps
• Warm-Up: Squats: 2 sets to failure
• Standing Hamstring Curls: 3 sets of 15 reps
• Back Squat: 4 sets of 15, 12, 12, 10 reps
• Lying Leg Curls: 4 sets of 15, 12, 10, 10 reps
• Stiff Leg Deadlift: 3 sets of 15 reps

Day 4: Shoulders/Traps

• Warm-Up: Shoulder Press: 2 sets to failure
• Side Laterals: 3 sets of 15 reps
• Barbell Press: 4 sets of 15, 12, 10, 10 reps
• Front Raises: 4 sets of 15, 12, 12, 10 reps
• Arnold Press: 3 sets of 15 reps
• Upright Cable Row: 3 sets of 15 reps
• Barbell Shrugs: 4 sets of 15, 12, 10, 10 reps
• Leg Raises: 4 sets of 25, 25, 20, 20 reps
• Sit-Ups: 4 sets of 25, 25, 20, 20 reps
• Side Crunches: 4 sets of 25 reps each side

Day 5: Triceps/Quads

• Warm-Up: Dips: 2 sets to failure
• Cable Rope Extension: 3 sets of 15 reps
• Weighted Dips: 4 sets of 15, 12, 10, 10 reps
• Skull Crushers: 4 sets of 15, 12, 10, 10 reps
• Warm-Up: Squats: 2 sets to failure
• Leg Extensions: 3 sets of 15 reps
• Front Squat: 4 sets of 15, 12, 12, 10 reps
• Leg Press: 4 sets of 15, 12, 10, 10 reps
• Hack Squat: 3 sets of 15 reps

Day 6 & 7: Off

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Lony Pizarro

What Nutrition Plan Has Worked Best For You?

Due to my fast metabolism I have struggled to put on weight throughout the years. Nonetheless I have been able to add a decent amount of weight due to my diet. I feel that by constructing my meals so they constitute of 70 % carbs and 30 % protein I am able to add size a lot easier.

Meal 1:

• 2 cups oatmeal with 10 oz milk
• 2 pieces toast

Meal 2:

• 2 cups rice
• 1 sweet potato
• 6 oz chicken

Meal 3:

• 2 cups rice
• 6 oz chicken
• 1 cup veggies

Meal 4:

• 2 cups rice
• 6 oz chicken

Meal 5: Post Workout

• 1 scoop whey protein
• 2 cups oatmeal
• 2 tbsp extra virgin olive oil

Meal 6:

• 2 cups rice
• 1 sweet potato
• 6 oz chicken

What Supplements Have Given You The Greatest Gains?

I feel that whey protein has been very beneficial. Its fast digestion is great in the sense that it is absorbed by my muscles just when I need it for instance, right after my workouts. Like many of you I am a very busy person so it is very hard for me to find time to be cooking six meals a day. So, whey protein shakes benefit me greatly when I am on the go. I also take a multivitamin, arginine, and creatine.

Morning:

• Multivitamin: 1 serving

Pre & Post Workout:

• Creatine Monohydrate: 5g

Pre-Workout:

• Arginine: 5g

Post Workout:

• Whey Protein: 1 scoop

Why do you love Bodybuilding?

My love for bodybuilding cannot be explained. For some reason it's all I ever think about and anything I have done up to this point in life has somehow been to further develop my physique and my understandings and knowledge towards bodybuilding. I guess we are all born to do something even if we didn't choose it.

What Motivates You To Follow A Healthy Lifestyle?

I feel that my motivation to follow a healthy lifestyle is mainly due to being able to achieve my goals and be the best that I can be.

What Made You Want To Achieve Your Goals?

I guess I just can't help but want to achieve my goals. I feel that by having goals in life you are able to achieve the greatest feeling which is a sense of accomplishment.

What Are Your Future Bodybuilding Plans?

I am currently enrolled at the University of Utah and majoring in Exercise and Sports Science with a minor in Nutrition. While I am in college I plan to keep competing and putting on quality pounds of muscle. When I graduate I plan to use my degree to be a personal trainer and hopefully be able to manage my own business and get actors in shape for movie roles.

What One Tip Would You Give Other Bodybuilders?

Read as much as you can on bodybuilding because you can never know too much. Learn from your mistakes and defeats and use it as motivation to keep growing and developing your physique.

Who Are Your Favorite Bodybuilders?

My favorite bodybuilder is Jay Cutler and Arnold Schwarzenegger because of the success they have had from not only bodybuilding but from the way they have marketed themselves.

What Features Do You Use On Bodybuilding.com?

Throughout the years I have been on bodybuilding.com as much as other people visit Facebook. I take advantage of the great workouts, meal plans, forums, and the BodySpace.

More Bodybuilder Profiles:

:: Current Teen Of The Week.
:: Other Previous Teens Of The Week.
:: Adult Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.

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