William Grazione: IFPA Pro Bodybuilder Talks With Intense Fitness
Saint Petersburg, Florida
Depending on the duration of my improvement season between 180-200 lbs.
Martial Arts instructor, personal trainer, and nutrition coach
• Bachelors Degree of Exercise Science
• 2010 OCB Southeast States Natural 1st ( open short / open overall champion)
• 2010 NPC Deke Warner 1st (Novice Champion)
• 2010 NGA Americans/ Pro Universe 1st ( open light heavy weight/ open overall champion *NGA Pro card)
• 2012 OCB Southeast States Natural IFPA Pro qualifier 1st (open short/ overall champion *IFPA Pro card)
Tell us a little about yourself and how you got started with training?
I work as a Martial Arts Instructor and run my own business where I help people achieve their goals of health and competing as physique athletes. I have a Bachelor’s Degree in Exercise Science, and I am a NGA and new IFPA Pro Natural Bodybuilder. I plan to take the IFPA stage come 2014.
Growing up my uncle always somehow persuaded me to pick up a curl bar to do a quick set; I have always been interested in muscular physiques for as long as I can remember. Training became semiserious when I began playing football in high school and needed to develop strength and speed to become a better athlete on the field. Weight Training for me through my adolescences was an outlet that I could put my time and energy into to produce a positive outcome and I just fell in love with it. From high school it expanded into college and by the end of my senior year, I had picked out my first bodybuilding show post-graduation.
Prior to graduating from College I began to follow the sport of Natural Bodybuilding and a gentleman by the name of Dr. Layne Norton; it was then that I saw what it took to be successful at Natural Bodybuilding. His tenacity and drive in the things he did was un-matched. I would like to Thank Team Norton for preparing me for my latest contest as if it were not for Team Norton I would not be an IFPA Pro. I am proud to be a member of Team Norton. We “OUTWORK”.
What is your training philosophy?
My training philosophy changes based on my goal at the time, but my training is always very intense.
You must always have a goal if you are training.
Precontest I will used a PHAT style of training to incorporate strength training, speed training, and volume training targeting every muscle group two times per week. This cycle will last as long as my body can handle it before I decide it may be time for a deloading phase to allow my body to recover from the onset of stress placed upon it during the training cycle.
During the off season I like to incorporate PHAT style training, targeting certain body parts I wish to improve as well as some Russian inspired power lifting programs, to rapidly increase my strength post contest or to prepare for a powerlifting meet.
I would like to thank Dr. Layne Norton for creating the PHAT program as I feel it is the best program I personally have ever used for gains in muscle size.
A lot of competitors in the bodybuilding scene really allow their weight to fluctuate from on-season to off-season. Do you believe this is the best way to handle things or do you prefer to maintain a more strict weight range?
Post contest I like to slowly diet back up the same way I diet down for a contest. Of course we all have a couple cheat meals after the show, but following that I begin to diet back up. Both my girlfriend Tanya and I both enjoy living a healthy lifestyle so cooking and being creative in the kitchen is not a problem for us. At the current time I am 5 weeks post contest and weigh 181 lbs which is 8-9 lbs above my stage weight. Slowly dieting back up allows my metabolic capacity to slowly increase overtime which allows me to achieve a substantially high caloric intake after about 6-8 months.
Typically the biggest I am comfortable with is about 25 lbs above my stage weight which is plenty, any more than that and your just adding weeks you will need to diet down.
An example of taking advantage of your metabolism, I would like to spot light my girlfriend Tanya Magrino. After her series of contests in 2011, we slowly dieted her back up within 6-7 months time she was only up 14 lbs and maintaining her weight while eating 440g of carbs per day @ 129lbs. Great job Beautiful!
What does your current diet look like?
I do not eat the same things every day and my diet changes. It just depends what I want to eat at the time. The dieting strategy I use is based on macro nutrients and nutrient timing both for pre contest and improvement season. Right now my current macros are about 85g of fat/ 200g of carbs/ 230g of protein on non training days, 85 g of fat/ 300g of carbs/ 210 g of protein on days I’m doing my Shieko 37 routine. But again this is always changing based on my goals at the time, I am currently maintaining my weight of 181-183lbs for an upcoming powerlifting meet I will be doing in July with Raw United.
Do you feel supplements are necessary to take your body to the next level and if so, which ones do you use?
Adding certain supplements at certain times of the day depending on your goals is a great Idea.
Supplements I use are:
How do you address post-training nutrition?
Post Training nutrition is an area I feel is vital, Based on your diet I recommend consuming BCAA’s post workout. If you are an athlete that trains more than once per day simple sugar carbohydrates may be a great idea. However for a bodybuilder or any physique competitor who trains typically one time per day I feel simple sugars are not as necessary because there is no need for rapid glycogen replenishment. I would also recommend taking in a protein source within the hour after you train. This will aid in jump starting your recovery.
When you’re trying to bring up a lagging muscle group, what do you do differently with your routine?
Over the last two years I have found that training body parts 2 times per week works great for me, and making sure that I hit the muscle group in more ways than 1. For example my chest has been a weak body part of mine since I can remember, so I took advantage of a PHAT style training plan that ensured I would target my chest 2 to 3 days per week. Doing everything from heavy weight, speed reps with lower weight, and of course hypertrophy style training seems to do the job very well.
What does your current training routine look like?
Currently I am running Shieko 37 in preparation for my first powerlifting meet on July 21st. Added onto Shieko I have also incorporated some auxiliary back, delt, bicep, and triceps work.
I do1 heavy movement (ex. 6×6) for each muscle group followed by hypertrophy style (ex. 5×10) for the remaining exercise. I am also currently doing 2 HIIT cardio days per week utilizing the bike for about 25 minutes.
How often do you perform cardio in the off-season and when do you cut it from contest prep?
I do not perform much cardio in the off-season, once I have my caloric maintenance in order post contest I will usually cut out or keep a few HIIT cardio sessions in a month.
I do not cut cardio during contest prep, but I also do not feel the need to do endless amounts of it. In preparation for my last contest my max on cardio was 2 HIIT sessions per week consisting of 4-6 intervals. I never exceeded that amount for the duration of my prep, and was able to attain the goal of striated glutes.
What advice would you give someone who’s just thinking about breaking into natural bodybuilding?
The information that I would give a young bodybuilder would be to not listen to everyone at your gym who thinks there a guru of bodybuilding. Do your research and learn as much about your body, training, and nutrition as you possibly can.
What do you feel is the biggest sacrifice you’ve made to be in this sport?
I feel the biggest sacrifice both Tanya and I face being in a physique sport is while we are prepping for a contest, we sacrifice a lot of our time with each other. We also face the importance of keeping as much time and attention on our daughter as we can. As we know this sport can become extremely selfish if you allow this mindset to occur. We are both not selfish people and love the journey we face when prepping for a contest and try to help one another as much as we can.
What is your favorite motivational quote?
Motivational Quotes are not something that I look very far into, I believe motivation to achieve a desired goal comes from inside and personally having the work ethic to complete the task at hand. As we know most people cannot comprehend the work ethic that is required to achieve stepping on stage.
I often ask myself during hard times of prep “how bad do you want this?” and my mind and body take over for the duration of my workout.
What are your future plans in the sport?
My future plans in Bodybuilding consist of helping my girlfriend Tanya with her personal goals. We also plan on competing in powerlifting meets together so we can achieve personal records, have fun during the improvement season, and add more muscle to our physiques.
I also plan to compete again in 2014 in my first IFPA Pro show, I will take some time away from the stage and increase my metabolic capacity and train hard to build some added muscle to create a new physique come 2014.
If fans want to connect with you, where can they do that?
Thank you for taking the time out of your schedule for this interview and the best of luck to you!
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