Images of
Nick Contrevo

age 22, height 5 9, weight 200
neck 18, chest 47
arms 17 1/2, waist 32
quads 25, calves 16 1/2

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Born and raised in New Jersey, a current resident of Somerset County, I am 22 years old, a Validation Engineer for the Pharmaceutical Biotechnology field. Bodybuilding is my passion and I would love to take is as far as I can.

I have been bodybuilding for 6 years. Getting involved in the sport of bodybuilding was one of the best things I ever did. Besides playing football in high school, I found out that bodybuilding was a good mechanism to focus my energies as well as keeping me out of trouble during those years.

I have already competed in variety of local shows during the past few years. My upcoming contests include the Physique 2002 on July 20, 2002 and the Northeastern Championships on November 2nd in New York City.

A typical workout week would (changing body part split every 5 to 6 wks)
Mon: Chest & Triceps
Tues: Quads, Calves
Wed: Rest
Thurs: Back & Biceps
Fri: Shoulders & Traps
Sat: Rest
Sun: Ham Strings & Calves

This a brief out line of my current work out schedule. I switch up training splits, and exercises every 4-6 weeks. For instance with training splits, I am now doing Chest/Triceps, Quads/Calves, Back /Biceps, Shoulders/Traps, and Hams/Calves. After 4-6 weeks whenever I need a change I will go to Chest by itself, Back by itself, Shoulders by themselves, Biceps and Triceps together, Quads and Hams Together, and I will throw in Calves somewhere 2x a week. I also try to go heavy all of the time and only when I feel I need to, I complete a "light" week or day. I feel heavy weights build big muscles and that is the foundation of my training. Staying with 8-12 reps with most of my movements is key for my body. But every once in a while for a split (4-6wks) I will do in the 6-8 rep range, to shock my body. Except for Calves and traps, these types of muscles need heavy weight and high reps all the time to grow. And also the same goes for lateral raises, this is a small muscle so the weight you can handle can't be to substantial but the reps need to be high.

When doing a split like the one I am on right now, I have found that it is a good idea to not train my secondary muscle group to hard. For instance when I am training my Chest then follow it up with a tricep workout, I know that I have already indirectly trained or pre exhausted my triceps. So I will only do three exercises for them with one warm up followed by two working sets. When training Back and biceps, the same principals apply. When I train Biceps and Triceps together then they would each get hit hard with 3 exercises, one warm up set and three working sets. I always do one warm up set beginning each exercise then followed by working sets. Unless I go from a power movement like incline Bench Press to another power movement like Flat Bench Press.


225 x 15
275 x 12
315 x 8-10
315 x 8-10

FLAT BENCH: 275 x 12
315 x 8 -10
315 x 8-10
335 x 6-8

70 x 15
70 x 10-12
70 x 10-12

SKULL CRUCHERS: 75 x 15-20
135 x 10-12
155 x 10-12

120 x 12
130 x 10
30 x 15-20
45 x 12
55 x 10


SQUATS: 135 x 30
225 x 20
315 x 15
405 x 10
465 x 6-8

315 x 10-12
405 x 10
405 x 10

LUNGES: 135 x 15 (each leg)
155 x 12
155 x 10-12

EXTENSIONS: 180 x 15
180 x 15

STANDING RAISES: 200 x 15-20
280 x 15
280 x 15
300 x 15
300 x 15

SEATED RAISES: 90 x 12-15
90 x 12-15
135 x 12-15
135 x 12-15

My off season diet consists of the following:
Meal 1: 1 doz. eggs, 1 yolk, 1 cup oatmeal, 2 scoops of ProBlend 55
Meal 2: 6-8 oz. chicken breast, 2 large yams
Meal 3: 8 oz. red meat, 1 1/2 cup brown rice, 1 cup broccoli
Meal 4: 6-8 oz. chicken breast, 2 large yams
Meal 5: 8 oz. red meat, 1 1/2 cup brown rice, 1 cup broccoli
Meal 6: 1 doz. eggs, 1 yolk, 1 cup oatmeal, 2 scoops of ProBlend 55

My non contest summer diet consists of the following:

Meal 1: Lean Body Shake, 1 cup oatmeal, 1 banana
Meal 2: 6 oz. chicken breast, 1 cup oatmeal
Meal 3: 6 oz. chicken breast, 1 cup yogurt, 1/2 cup oatmeal
Meal 4: 6 oz. chicken, 1 large yam
Meal 5: 8 oz. red meat, 1/2 cup yogurt
Meal 6: 1 CarboForce, 60 grams whey protein
Meal 7: 6 oz. chicken, 1 cup oatmeal
Meal 8: 10 egg whites, 1 yolk, 1/2 cup cottage cheese

Supplements include: Multivitamin multi-mineral, L-Glutamine, & high quality protein powder.

My other interests include motorcycles, trick riding, racing, surfing, and being with friends. I enjoy traveling seeing not only parts of the USA but the world and later spending time with my family.

This year my goal is to earn my National Card and within the next three years win Nationals in my weight class. As there is no money is bodybuilding, I will continue my career in the Pharmaceutical Biotechnology field.

John Mitchell has been exciting to work with, has a good understanding, good ideas and most importantly a very patient person. All in all is a great guy and I look forward to working with him again. Last but not least I would like to thank my dear Marisa for all the help she has given me mentally, for picking my attire, showing me some tricks and her never ending support.

I dislike slow drivers, waiting in lines at supermarkets, people who do not pay attention, laziness, and those who do not have any ambition.

Take care,
Nick ~

Message from John of

I want to thank Nicks' Uncle Joe and friend Phillip who pointed out my work to Nick. This is only the beginning of Nick's online portfolio. This up and coming young bodybuilder will definitely be going places! He is a very serious and committed individual. Nick is most interested in exploring serious and legitimate bodybuilding/fitness and modeling opportunities.

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