Body Transformation: Teen Nicholas Natrella Turns To The Iron

Categories: Articles Motivation
51.4K Reads
Before Stats
  • Age
  • Start
    April 18th, 2009
  • Weight
  • Height
  • Bodyfat
After Stats
  • Age
  • End
    June 14th, 2012
  • Weight
  • Height
  • Bodyfat
Editor's Note: Everyone is different and these results may not be typical for the average person. To achieve these results you need to be willing to put in the work both in the gym and in the kitchen. Use this transformation for motivation for you to make the changes you want!
Living on soda and fast food, Nicholas felt like a loser. After watching Pumping Iron with Arnold Schwarzenegger, he let nothing get in the way of reaching his goals.

Lifestyle Prior To Change

What was your lifestyle like prior to your transformation?

My lifestyle prior to my transformation was very sedentary. I didn't weight lift and I didn't know anything about nutrition. Fast food was a common meal for me, as well as drinking soda. The majority of my days back then were filled with playing video games. Little did I know, I would soon discover my favorite hobby to be in the gym.

What was your low point or turning point?

My turning point was when I realized I wanted something better for myself. I saw how out of shape I was, how the other guys at school would intimidate me and I just felt like a loser. So I started going to the gym and asking anyone for advice.

Immediately, I started to see my body morph. In a few months, I had transformed my physique completely. I discovered bodybuilding, it was so fascinating to me. I kept wanting to learn more and more.

Were there any unique challenges or circumstances that made your transformation particularly difficult?

At age 15, I couldn't drive yet. I had to walk 40 minutes to my gym and 40 minutes back home everyday. I wouldn't let anything stop me from training. It was so worth it for me, there was nothing else I'd rather do than lift.

I still remember those rainy or cold days, but I didn't care. Nothing would stop me because I was determined. I was addicted to the results, the progress just felt so good.

Nicholas Natrella

Nicholas' Training Approach​

What was your weight training approach and split during your transformation?

Exercise Sets Reps
Pull Up 3 10
Barbell Row 4 10
Underhand Lat Pull Down 4 10
Seated Cable Row 4 10
Chest and Biceps
Exercise Sets Reps
Dumbbell Bench Press 4 10
Incline Bench Press 4 10
Cable Crossover 4 10
Dumbbell Flye 4 10
Concentration Curl 4 10
Barbell Curl 4 10
Preacher Curl 4 10
Shoulders and Triceps
Exercise Sets Reps
Dumbbell Shoulder Press 4 10
Front Dumbbell Raise 4 10
Dumbbell Side Lateral 4 10
Bent Over Dumbbell Reverse Flye 4 10
Shrug 4 10
Close Grip Bench Press 4 10
Skullcrusher 4 10
Overhead Tricep Extension 4 10
Exercise Sets Reps
Leg Extension 4 10
Squat 4 10
Leg Press 4 10
Leg Curl 4 10
Deadlift 4 10
Standing Calf Raise 4 15
Seated Calf Raise 4 15

Please detail your cardio approach during your transformation?

I would usually go walk on the treadmill for 30 minutes before every weight training session. This would help me warm up and get the blood flowing. On cardio days, I would go on the stair climber for at least 45 minutes.

Please list 3 things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:

  1. Good form helps you prevent injury and target the correct muscles.
  2. There is a lot of bro science out there when getting advice from others. So be careful of what advices you take from people.
  3. Consistency is the key to getting results. Just show up every day.

How are you currently training, and has your training changed since the completion of your transformation?

I am currently adding a little more cardio so I can lean down. Besides that, the resistance training is the same. Just lifting heavier and heavier!

Nicholas Natrella

Nicholas' Diet And Supplement Plan

What was your diet/nutrition approach during your transformation?

I tried to eat as clean as possible. I kept my protein intake high and I have tried to keep my carbs more complex rather than refined. My fat intake has always been moderate.

Can you give an example of what your daily meal plan looks like?

Sample eating plan:

  • Breakfast: 4 eggs w/ pepper and my multivitamin.
  • Snack: Peanuts.
  • Lunch: Subway sandwich, with chicken breast and vegetables.
  • Pre-Workout: Any preworkout powder or energy drink.
  • Post-Workout: Large protein shake with oats and peanut butter.
  • Dinner: Steak, brown rice and broccoli.

Were there any diet/nutrition mistakes you made that you learned from?

Yes, I've found that I'm slightly lactose intolerant. I used to drink lots of milk and consume yogurt and cheese everyday. Now I know I should avoid those kind of foods.

Please list 3 things you learned about diet & nutrition during your transformation that helped you succeed:

  1. Protein is the building blocks of muscle.
  2. Carbohydrates are necessary for energy.
  3. Count your calories to get to your goals.

Did you allow yourself cheat meals?

I don't like cheat meals, they make me feel awful and remind me of how much I like to eat correctly.

What supplements did you use during your transformation?

N.O. Xplode 2.0 by BSN and Noxivol by CTD Labs.

Advice For Others

What are your best tips for someone looking to make their own transformation?

Educate yourself! Know that a lot of information people give you can be false, go and research for yourself. Be consistent! Always show up and give your best effort. Find a physique you want to look like. I personally like to follow Greg Plitt, Zyzz, Layne Norton and of course Arnold Schwarzenegger.

How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?

Find someone who inspires you! Read up on someone who inspires you and see how they do what they do. Watch videos and look up information on how to better your workouts. Keep seeing progress!

Your Life Now

What is your life like now that you’ve made a transformation?

The gym is a big part of my life, I am currently working on my personal training certificate and I work in a nutrition store. I go to school to study kinesiology so I can become more knowledgeable in my workouts. My transformation has changed my life for the better!

What motivates you currently to keep improving yourself?

Progress = Happiness, I keep pushing myself to keep seeing results. I love seeing people getting motivated by my progress as well. I think it is so beneficial to find support from others.

Anything else you would like to share?

Although I have worked hard, I believe that I have been blessed. I thank God that I was able to start weight training as young as I did and I am sure I will be growing off that foundation for the rest of my life.

How Can People Contact You?

How can people contact you?

Posted on: Mon, 11/18/2013 - 11:06

What multivitamin and post protein did you take ? Also did you ever take creatine?

Posted on: Tue, 10/22/2013 - 18:53

Great job nick! known this guy for almost 3 years and definitely his hard work has paid off. congrats man

Posted on: Mon, 09/09/2013 - 16:46

Haha I went to high school with this kid and I can honestly say that I see him at the gym quite a bit and the dude is massive!

ravi sagar
Posted on: Mon, 09/09/2013 - 05:14

i m a skinny guy.please tell me how to increase my weight and muscles.

Posted on: Tue, 08/27/2013 - 06:16

How to get away fat from belly and build six pack. What type of protein and multivitam should I take.

Thank you.


Posted on: Mon, 08/26/2013 - 14:00

Iam 22 years old, started lifting about 9months ago. I was weighing around 125-130. With a 16% body fat. Iam now weighing 160.. With 9% body fat. The secret is being consistant, never giving up, and always eating right.. You only get back what you put in..

Posted on: Sun, 07/14/2013 - 16:01

Clemmer62 I'm sure a major part of it was him going through puberty. Good job man

Isaiah W
Posted on: Sun, 07/14/2013 - 04:15

hi im 15 and im having some trouble im still small (weak) but my chest has been growing a little bit but im right handed and my left chest muscle is bigger than my right what can i do to fix it

Posted on: Tue, 07/16/2013 - 18:40

Read the article about skinny guys gaining weight (helped me out) on this website and try dumbbell bench press,

Saad Asif
Posted on: Fri, 07/12/2013 - 22:21

This story really gets to me, I too am currently in the phase of working out. But I've hit a brick wall, I've noticed that I'm not getting any stronger in certain exercises. I was discouraged and even wanted to stop, but I'm truly blessed to have several friends who continue to believe in me when I don't. And this story just gave me more motivation. Thank you for sharing your story.

Posted on: Thu, 08/29/2013 - 19:07

Eat more. Simple.

Posted on: Fri, 07/12/2013 - 12:53

I am suspect of this article, going from 15 to 18 years old and packing on 46 pounds is a stretch. The gains seen are impressive however, to believe this was natural.... I would need to see a urine screen!??

Posted on: Sun, 07/14/2013 - 20:58

I'm 19 and gained 38 in 3 years. But I've also grown 2.5 inches, teens especially if gaining muscle can gain a lot of weight quick but he's gained a percent of bodyfat, grown in height, gained muscle and throughout his teens his bones will be thickening too. I believe him, may have added a few pounds for the sake of the article but between 15 and 18 it's realistic for some people

Posted on: Mon, 07/15/2013 - 13:22

If you are suspect of a male during the hormonal storm being able to add that much weight over a three year period then you need to do some more reading. That is easily doable. Simply look at the fact he was 5'10 to start and 6'0 now would clue most people into the possibility of natural weight gain regardless of weight lifting.

Even in adults following proper nutrition and lifting it's possible to put on a significant amount of lean body mass in the first year of training.

Posted on: Tue, 10/22/2013 - 17:19

It's very easy to suspect people of taking shortcuts in today's world, but as his older brother I can honestly say I know no one who worked harder in the gym or in the classroom to get his results. His obsession with weightlifting and commitment got him his results. What the article doesn't show is how obese he was before he dropped down to 154. He would have no problem passing a urine test.

Posted on: Thu, 07/04/2013 - 11:57

I Love this website.Thank you so much.There is nothing that is left out here.A blessing for beginners and hard trainers.Thanks Nicholas and The Editor.