Name: Nicholas Anthony Natrella

Email: Nicholas.Natrella@yahoo.com

Bodyspace: PumpFuel

Youtube Channel: GetSwole101

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.

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.

• Multivitamin: 1 serving

• Whey Protein: 24g

• Creatine Monohydrate: 5g (cycled on and off)

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

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".

• 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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