FlTallPaul's Journey to Become a Natural Pro

[fltallpaul]

Introduction:

My name is Paul Revelia. I am 32 years old, 6?3? and 225lbs at time I am writing this. I joined the bodybuilding.com forum a while back in hopes of learning all I could about competing in bodybuilding. As a high school sophomore I was given a book called "The Arnold Schwarzenegger Modern Bodybuilding Encyclopedia". My best friend and I began lifting weights every day that summer at his house and I have never looked back. Following magazines and the advice of countless individuals, as well as learning from my personal experiences I forged myself the best I could. At times I would become frustrated, and other times I would lift religiously. Over the course of these last 16 years I have found how much I enjoy the adventure that is bodybuilding. About two years ago while in a really good stretch of training I decided to look into competing. As a lifetime Natural I really thought my competition experiences would be limited to just personal satisfaction as I would never be a 290lb monster. While searching the bodybuilding.com forums I discovered the video series "Life of a Natural Pro" with Layne Norton. I watched Tommy and Layne and saw for the first time where I fit in the world of bodybuilding. These guys with amazing, yet attainable physiques and conditioning caught my attention as much as Arnold, Franco and Zane did when I was in high school.

After reading and watching everything I could by Layne I contacted both him and Tommy. To my surprise I was immediately contacted by both of them. I told them of my plans of competing and after sending pictures and a profile I was working with Layne. A year later I competed in my first bodybuilding show. The show was a local level 4 NPC show in Orlando called the Mid Florida Muscle Classic. This show is in Orlando, Fl every year and always has a great turnout.

Initially my plan was to just compete. As this is an untested show and I knew what that could mean. A funny thing happened as I was preparing. I found I wanted to win. More and more each week I found my focus and motivation was razor sharp. Diet, cardio, lifting, rest and recovery were my main goals each day. As a former college baseball player I had found that competitive spirit rekindled.

I stepped on stage so confident on June 21st, 2008. I did everything Layne had asked and found myself in the best shape of my life. Hearing my name called in first place for the novice class was icing on the cake. Moving forward I plan to compete in natural organizations as much as possible. I also plan on winning. With that in mind this is the beginning of my journey to attain a Natural Pro Card. I have been in the gym since my show but not with near the focus I had preparing for the stage. I now know my next goal and my workouts have improved exponentially these last few weeks. I want to keep that momentum going right into a Natural Pro Card.

For those of you who helped me along by following and commenting on my Contest Prep Thread titled ?Contest Prep for First Show? I thank you. For those who did not read it and are interested here is a link.

http://forum.bodybuilding.com/showthread.php?t=6509791

The highlights of my bodybuilding adventures thus far are of course my victory as well as being chosen for an Ad by bodybuilding.com for Bodyspace which appeared in every major bodybuilding publication. Here are some pictures from my past. I plan on updating this log with pictures, stories, training, videos and anything else that life throws at me. I have been following along with so many others on here and inspiration is just available in heaps. I hope to return the favor.




My current diet is 250p, 350c, 70f.
My current supplements are Xtend, Vasocharge, Celltech, Fish Oil, Glucosamine, Multi Vitamin, Scivation Whey, and Scivation Sessamin.

[fltallpaul]

The Plan:

I will be using Layne's Power\Hypertrophy split to add size for the next 6 months. At that time I will evaluate where my physique is and if I need to keep improving or am ready to compete again.

I will be starting on Monday for now with day 1 but that may change depending on work\school schedule.

Day 1 - Lower Body Power
Day 2 - Upper Body Power
Day 3 - cardio
Day 4 - Shoulder\arms hypertrophy
Day 5 - legs hypertrophy
day 6 - Back\Chest hypertrophy
Day 7 - Rest

I had a ton of success and hit many PR's last year using this routine. It starts slow and progresses each week until you go for a PR, then you start over.

This week my schedule has been thrown off because I was traveling back from Los Angeles on Monday and I went to Game 1 of the World Series last night. I should be back on this routine Monday, although I am lifting the rest of the week, just modified a bit.

I eat every three hours or so, sometimes 4. My cardio will be some HIIT and LIT, as well as outdoor activities like volleyball, basketball and other things I enjoy.

Tonight I plan on doing a heavy upper body workout.

[coloBB]

subbed!

Any time frame on when you are going to step on stage for that pro card??

[stayfit2008]

subbed!

Any time frame on when you are going to step on stage for that pro card??

Ditto!
Now that I know where you are posting,..I'll be sure to follow this one!

[str8flexed]

good stuff paul, nice to see you starting a log

[FATHER FLEX]

Vamos Pablo! Its your time bro!

[fltallpaul]

Ditto!
Now that I know where you are posting,..I'll be sure to follow this one!

Thanks, your transformation has been fun to watch.

subbed!

Any time frame on when you are going to step on stage for that pro card??

I would like to go for it next November at the NGA show I will attending Nov 15th in Ft. Lauderdale. Alot depends on progress. I need to bring up some areas, if it takes two years so be it.

good stuff paul, nice to see you starting a log

Thanks Layne....I am looking forward to getting rolling again with you in my corner.

Vamos Pablo! Its your time bro!

Thanks Flex....now would you bulk up please so we can stop gawking at your inhuman vascularity...lol...not that is going anywhere when you do.

[fltallpaul]

Thursday October 24th, 2008

Upper Body Power

Bent Over Barbell Rows 135x12, 185x5, 205x5, 225x5, 205x5, 185x5
Incline DB press 40x15, 80x8, 120x5, 120x5, 120x5, 100x5
Wide Grip Pullups 3 sets of 8
Cable flyes 70x12, 90x8, 90x8
Tricep Press down 150x12, 190(entire stack)x8, 190x8
Lateral Raise Machine 150x8, 160x8, 160x8
Standing EZ curl 110x8, 110x6

My week has been strange and this is not usually my day of for heavy upper body but sometimes you gotta do what you gotta do. This week I started to push the envelope a bit to see where my max is at and I have found that I am stronger right now than I thought. My Bent Rows are very strict and I find that there are people around me doing them with terrible form, legs bouncing, standing erect..and they use more weight. I keep it very strict and feel each contraction and I am certain I will get thicker as well as stronger this way. My incline DB press is getting crazy. My gym only has 125's so I may start going to Gold's on heavy days....its a little bit of a drive but I want progress on everything. I may go to the barbell for my next power movement for chest...can't run out of weight on that..lol.

I am going back again tonight and doing legs, its funny but I have a vision in my head of how I want my legs to look and doing legs 2 or 3 times a week excites me as much as doing chest and arms did when I was 17. Just incase you are wondering what the vision in my head is...here you go...



That's Trey Brewer...anyway I find it much easier to do extra reps and sets when I visualize the bodypart I am working looking a specific way....I look down and don't see the legs I want, then I know I have more work to do!

[billfinkbiner]

Going to be great watching your progress.

[fltallpaul]

Going to be great watching your progress.

Thanks Bill....I am often on your thread as well, keeping tabs..lol.

[fltallpaul]

friday's workout October 24th, 2008

Since my week has been so erratic I hit legs for the second time on Thursday. I am extremely motivated with each and every leg workout and can't wait to get my numbers to some PR's. Went like this....

not Including warmups

Front Squats 4x12 at 135
Leg Press 4 plates x15, 5 plates x12, 6 platesx12, 6 platesx12 (also did calves extension after each set)
Close Stance Smith Machine Squats(for sweep) 3 sets 12 one plate
SLDL's 3 sets 12 with 185
Leg Ext 170x12, 210x12, 230x12
Standing Calve Raises 3 sets 12 with 220

I still don't have the endurance or strength I am used to but it is coming back quickly. Looking forward to heavy legs on Monday...should be able to move some good weight.

[fltallpaul]

Saturday October 25th

Decline Close grip bench 135x12, 185x12, 225x10, 225x10
Tricep Extension machine 150x12, 170x12, 190x12
Tricep cable pressdown 150x12, 150x12
DB military press 55x12, 65x12, 80x10, 80x10
lateral raise machine 110x10, 110x10, 110x10
Decline bench DB curls 35x10, 50x6, 50x6, 50x6
Standing barbell curls 85x10, 85x10
Hammer Curls 50x8, 50x8

I was thouroughly pumped after this workout and excited about making some good progress on arm size with both tri's and bi's....I need it with these long arms.

[fltallpaul]

Monday October 27th, 2008

Tonight was heavy legs and I was looking forward to pushing the envelope a bit. I have been building up some strength over the last few weeks and wanted to try some new poundages on a few lifts. Although these are not yet personal bests I did find I am making really good progress.

Front Squats 95x12, 135x12, 185x5, 225x5, 225x5, 225x3
Hack Squats 90x10, 180x8, 230x5, 230x4, 230x5
SLDL 135x10, 185x8, 225x5, 225x5, 225x5
Leg extension 150x12, 210x8, 250x8, 290x3
Standing Calf Raise 200x12, 300x8, 300x8, 300x8

I was really feeling all the fibers in my quads burning by leg extensions and I know I was beat because I have done more than that on extensions, my endurance is just not back where I want it right now.

[FATHER FLEX]

Someone is a monstah presser!

[fltallpaul]

Tuesday October 28th, 2008

Heavy Upper Body

I was really excited to try for some PR's today in the gym. After feeling so strong last night I knew with my diet and rest spot on I was going to be strong today. I am not at my strongest but I am starting to feel like I am going to put up some impressive number in the coming months.

Bent Over Rows 135x12, 185x5, 235x5, 235x5, 235x5, 135x12
Wide Grip pullups(very strict) bwx8, bwx6, bwx6, bwx5
Incline Db Press 65x10, 100x6, 125x5, 125x5, 125x6(PR)
Incline DB flyes 45x8, 55x8, 65x8(PR)
Tricep Pressdown 150x10, 197.5x8, 197.5x8, 197.5x8(PR)entire stack +7.5
Lateral Raise machine 100x10, 150x8, 160x7, 160x7
Incline bench DB curls 25x10, 50x8, 60x3, 50x6

20 minutes on the bike

After being so lean for my show it has taken a while to get my numbers back to what I consider respectable. I am now setting PR's at 224lbs which I wasn't doing at 240 so that is exciting for me. I will keep my weight around this and see if I can keep improving. I will up my calories when I level off but for now each day brings a new best....the good times!

I will get some pics up soon. My camera broke but I will be getting a new one soon.

[fltallpaul]

Someone is a monstah presser!

Thanks Berto...just trying to hold my own with all you freaks!

[fltallpaul]

Wednesday October 30th, 2008

An off day from the weights, which was good since I was a little sore all over. I went to the gym for a few reasons, one of which wasn't there. I also did 10 sets for abs on decline situp, Ab raise and the Swiss ball. I also did cardio and then shot around on the basketball court. I dropped my carbs a good bit today as well with Halloween looming I figure I might get a little leaner....my costume may include being shirtless, we shall see.

[cantelmi]

Subbed good luck Paul u got the boys from aus and the italian stallion here now!

[fltallpaul]

Subbed good luck Paul u got the boys from aus and the italian stallion here now!

Thanks man...I will be making this a lot more interesting once I get my camera back. I will be attending a BB show soon and will have some feed back on that, then the Arnold as well. Before too long I will be preparing to try for my Pro Card....Glad to have you.

[fltallpaul]

Thursday October 30th, 2008

Tri's, Bi's and Shoulders.

Now that I am focusing on bringing my arms up I am putting them before shoulders during this workout. I have already noticed some added size and in the next few months I am going to try to add a few inches to these pipe cleaners...lol

Decline Close Grip Bench 135x12, 185x12, 225x10, 225x10, 225x8
Decline Bench Skull Crushers 100x10, 100x10, 100x10
Cable Press Downs 130x12 superset w 8 close stance pushups, 3 sets total
Incline Seated DB curls 25x10, 45x8, 45x8, 45x6
Drag Curls 95x12, 95x10, 95x10
Hammer DB curls 45x8, 45x8
Standing DB lateral raises 45x8, 45x8
Seated Lateral raise machine 120x12, 120x10, 120x10

[fltallpaul]

Friday October 31st, 2008

Hypertrophy leg day, I also wanted to do this workout in 45 minutes so I took very short rest periods and did a few supersets. My volume wasn't as much as it could have been had I slowed down but I was really sore later in the weekend so I know I did well. Here is what I recall

Leg Press 2 platesx20, 4platesx20, 6platesx15, 6platesx15, 6platesx12, 5platesx15 Did calve raises after each set with the sled
Hack Squat 1 platex12, 2platesx10, 2 platesx10, 2 platesx10
Front Squat 135x12, 135x12, 135x12
SLDL 135x12, 185x10(back stiffened up)
Leg extension 170x20, leg curl 110x20, standing calf raise 220x20...repeat

[fltallpaul]

Friday night was Halloween and my friend and I had no idea what to wear. On Friday afternoon I came up with probably my best last second costume idea ever....

anyway here are the pics from a party we went too...good times...

[protein_king]

enjoyed following this thread so far ... i hope you achieve what you are aiming for paul. Would be great if you could post up your diet?
love the costume too haha

[fltallpaul]

enjoyed following this thread so far ... i hope you achieve what you are aiming for paul. Would be great if you could post up your diet?
love the costume too haha

My diet is very loose right now. All I am aiming for is getting my minimum requirements and making sure I am not losing any strength in the gym. The last month has been great for gains. Here is an idea of my daily food intake.

7am - 2 scoops whey, 1/2 or 1 whole cup of oatmeal
snack with almonds and a carb source w scoop of Xtend between meals
11am - 8oz meat with Rice or Sweet Potato
2:30pm - 8oz meat with rice or sweet potato
5:30pm - 8oz meat with sweet potato
Train
PWO - immediately 2 scoops whey, scoop of Xtend(on leg day I will also grab some fast food PWO, burger and fries)
Before Bed another 8oz meat and a potato

I eat almonds all day long and drink water with Xtend as well. I am basically just trying to get 250g protein, 250 or more carbs on workout days over 350 and fats around 75. I am using the mirror and my strength as my guide right now and am in a very good place, adding LBM while keeping the abs visible.

[fltallpaul]

Monday November 3rd, 2008

Back and Chest

Bent Over Rows 135x12, 185x10, 185x10, 185x10, 135x10
Tbar Rows 1platex12, 2platesx12, 3platesx10, 3platesx10
DB Rows 75x10, 85x10, 85x10
Wide Grip Pull Downs 150x10, 150x10, 135x10
cable pullovers 130x12

Incline Barbell Bench 135x12, 185x10, 225x8, 225x6, 225x5
Low incline DB flyes 45x10, 45x10, 45x10
Cable flyes 60x10, 60x10, 60x10



My back is finally starting to get some strength back and I will be pushing it in the next few weeks to make some strength gains. I am starting to add some size to my frame again and it feels great. I switched from Incline DB's to Incline Barbell since the DB's in my gym only go to 225 and I was getting those for more than 5. My goal now will be to get up to using 300 for sets of 5 which should take a month or so. By that time I may be going to Gold's where the DB's go to 150.

All in all a very good workout and nothing compares to a back and chest pump...feel like Arnold when I leave and it looks as though I gain 20lbs during the workout. Heavy legs tonight and I can't wait!

[stayfit2008]

Friday night was Halloween and my friend and I had no idea what to wear. On Friday afternoon I came up with probably my best last second costume idea ever....

anyway here are the pics from a party we went too...good times...

Hey Paul,..Maybe you should look into figure competition,..hehehe

[stayfit2008]

Paul do you have a specific show or organization in mind? and show date?

[fltallpaul]

Paul do you have a specific show or organization in mind? and show date?

I will be attending an NGA show in two weeks. The show is actually thier biggest show the NGA Pro Universe. This is also a Super Pro Qualifier. So I will get to see the best of the NGA pro's as well as what I will have to look like to get a pro card. I would like to get on stage next November but it all depends on how I feel I will need to look to win. If I can add enough size in the right places in time to start my diet for a show next Nov. then I may do it next year.

Florida is really tough for Natural Organizations, we do have FAME but I am not too fond of that it seems more like a model search than a bodybuilding organization. I may even come to the midwest at some point and compete.

Will you be the the Arnold Classic...I will be there for a few days and I would like to meet up with a few people from the board. I already plan on following Layne, Tommy, Lando and Berto around the entire time..lol.

[stayfit2008]

I am actually thinking about an April show for a Masters pro card. I am meeting with my trainer next Monday for a consultation regarding this. He may have me wait til next October and focus on some great mass til then. I'll keep ya posted. I will probably start a new post on this journey in here when the decision is made.

My daughter has a gym meet I think that weekend, Last time it was at the Arnold Classic. I am not sure if it will be there again this year or not. If it is I will have ample enough time to meet the pros (Layne, Tommy,etc.) would be fun to meet up with other board members as well!

[fltallpaul]

Fresh Supply Delivery this morning.

For anyone who has never purchased from BB.com. I ordered this stuff yesterday at 1:30pm and it arrived at 8am today. I didn't pay for rush delivery. I guess there is a delivery center close by but it still amazes me everytime.



I needed the Vasocharge badly, anytime I am feeling run down this stuff fires me up for an intense workout. This should be a great month for gains.