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.

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Paul Califano.

Offseason

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
• Superset:
  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

Thursday: Off

Friday: Shoulders/Traps/Abs

• 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
• Superset:
  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

Sunday: Off

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Paul Califano.

Meal 1: Breakfast

• 3 cups oatmeal
• 1 apple
• 16oz black coffee
• Protein shake (3 scoops Elite Whey Isolate) with water

Meal 2:

• 1 10oz chicken breast
• 1 cup sweet potato
• 1 cup broccoli

Meal 3:

• 12oz lean steak
• 2 cups green beans
• 1 cup baked potato

Meal 4:

• 12oz tilapia
• 2 cups brown rice

Meal 5:

• Protein shake (4 scoops Cytogainer) with 12oz low fat milk and 1/2 cup oats

Meal 6:

• 1 10oz chicken breast
• 2 cups whole grain pasta
• 1 orange
• 1 serving asparagus

Meal 7:

• 12oz lean ground beef
• 1 cup brown rice

Meal 8: Prior to Sleep

• Protein shake (2 scoops Elite XT) with 12oz milk and 1/2 cup oats

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Paul Califano.

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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.

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.

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Paul Califano.

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!

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Paul Califano.

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.