Bodybuilding.com "Amateur Bodybuilder of the week." March 26, 2010

The original interview can be found here:  http://www.bodybuilders.com/pat-banya.htm

Our Amateur Bodybuilder of the Week was...
Pat Banya

VITAL STATS Name: Pat Banya E-mail: lift4fun@gmail.com Age: 28 Where: Springfield, Virginia Height: 5'9" Weight: 198 Lbs Contest 210 Lbs Off Years Bodybuilding: 11 Favorite Bodypart: Back Favorite Exercise: Deadlift Favorite Supplements: Multi-Vitamins, Whey Protein

How Did You Get Started?
I was originally a sprinter, and competed in track and field events, and specialized in short distances. Although I thoroughly enjoyed running, internally I desired more. I wanted to have physical strength that could also match my speed. After watching movies and looking through comic books, I resolved to develop a well rounded and symmetrical physique. I quickly became enamored with bodybuilding because it closely mimicked my lifestyle. I had been exposed to nutrition and exercise at an early age, by my family.

Click To Enlarge.
Pat Banya.

What Workout Plan Worked Best For You?

I find that my body responds best when I train each body part approximately once a week. My current program looks something like this:
I perform 3 to 4 sets on every exercise, and I have a tendency to keep my reps around 10 - 12, on pretty much every body part. Abs are the only exception, where I keep at around 20 - 30 reps per set.

Day 1: Quads

• Squats: 3-4 sets of 10-12 reps
• Leg Press: 3-4 sets of 10-12 reps
• Leg Extensions: 3-4 sets of 10-12 reps

Day 2: Hamstrings And Lower Back

• Upright Leg Curls: 3-4 sets of 10-12 reps
• Lying Leg Curls: 3-4 sets of 10-12 reps
• Stiff Legged Deadlift: 3-4 sets of 10-12 reps
• Hyper-Extensions: 3-4 sets of 10-12 reps

Day 3: Off

Day 4: Chest And Triceps

• Weighted Dips: 3-4 sets of 10-12 reps
• Incline Bench or Dumbbell Press: 3-4 sets of 10-12 reps
• Machine Flyes: 3-4 sets of 10-12 reps
• Flat Bench or Dumbbell Press: 3-4 sets of 10-12 reps
• Triceps Pushdowns: 3-4 sets of 10-12 reps
• Cable Extensions: 3-4 sets of 10-12 reps

Day 5: Back And Biceps

• Pull-Ups: 3-4 sets of 10-12 reps
• Deadlifts: 3-4 sets of 10-12 reps
• Barbell Rows: 3-4 sets of 10-12 reps
• Seated Cable Rows: 3-4 sets of 10-12 reps
• Dumbbell Rows: 3-4 sets of 10-12 reps
• Dumbbell Curls: 3-4 sets of 10-12 reps
• Barbell Curls: 3-4 sets of 10-12 reps

Day 6: Shoulders And Traps

• Dumbbell Press: 3-4 sets of 10-12 reps
• Front Dumbbell Raises: 3-4 sets of 10-12 reps
• Side Lateral Dumbbell Raises: 3-4 sets of 10-12 reps
• Bent Over Rear Dumbbell Raises: 3-4 sets of 10-12 reps
• Barbell Shrugs: 3-4 sets of 10-12 reps
• Dumbbell Shrugs: 3-4 sets of 10-12 reps

Day 7: Abs And Calves

• Superset:
Sit-Ups: 3-4 sets of 20-30 reps Upright Leg Raises: 3-4 sets of 20-30 reps
• Oblique Crunches: 3-4 sets of 20-30 reps
• Cable Crunches: 3-4 sets of 20-30 reps
• Calf Raises: 3-4 sets of 10-12 reps
• Donkey Calf Raises: 3-4 sets of 10-12 reps

When it comes to specific exercises I like to keep it very simple and basic. I use compound movements that require the use of barbells for all the major large body parts. But, I realize that machines can be invaluable because, for certain exercises, they provide a greater range of motion and can minimize the stress on supporting muscle groups. I also incorporate machines for the purpose variety.

Click To Enlarge.
Pat Banya.

What Nutrition Plan Has Worked Best For You?

I follow a very basic diet that places emphasis on two aspects, energy and muscle growth / maintenance. I don't really keep track of simple sugars and fats because I eat so little of them; but, when I do, they are usually from fruits and nuts. With that in mind, I pay particular attention to the amount of complete protein and complex carbohydrates that I consume.
Through trial and error, over the course of 11 years, I have found that I can stay within several weeks of contest condition year round if I consume: 1.5 - 2 grams of protein / pound of body weight, and 1 - 1.5 grams of complex carbohydrates / pound of body weight. My primary protein sources are: tuna and chicken. I will, however, use protein shakes, MRP, and protein bars when I lack the time or the resources to prepare and eat a whole meal.

My carbohydrate sources are: sweet potatoes, oatmeal, brown rice, and whole grain bread. Usually, in the evening I will taper my carbs and consume fibrous vegetables with my protein; this minor adjustment is very important because it promotes regularity and prevents me from gaining body fat. When I cook my meals, I do not like to use condiments, seasonings, sweeteners, or add extra flavor to my food. But when I go to restaurants or order food I'm usually not as strict.

Sample Diet 1:

Meal 1:

• 2 Scoops Whey Protein
• 1/2 Cup Oatmeal
• Wheat Bran

Meal 2:

• 2 Cans Tuna
• 1/2 Cup Oatmeal
• Wheat Bran

Meal 3:

• 2 Chicken Breast
• Medium Sweet Potato

Meal 4:

• 2 Chicken Breast
• Medium Sweet Potato

Meal 5:

• 2 Cans Tuna
• Green Beans
• Broccoli Or Assorted Vegetables

Meal 6:

• 2 Cans Tuna
• Green Beans
• Broccoli Or Assorted Vegetables

Sample Diet 2:

Meal 1:

• Meal replacement powder with at least 50grams of protein. I'll add an extra scoop of protein to meet that requirement, if needed. Also, because different MRPs vary in carb content, I don't always use the full serving. For example, if two heaping scoops contain 300 grams of carbs, I will only use one.

Meal 2:

• 2 Cans Tuna
• 1/2 Cup Oatmeal
• Wheat Bran

Meal 3:

• 2 Chicken Breast
• 1 Serving Brown Rice

Meal 4:

• 2 Chicken Breast
• Medium Sweet Potato

Meal 5:

• 2 Cans Tuna
• Green Beans
• Broccoli Or Assorted Vegetables

Meal 6:

• 2 Cans Tuna
• Green Beans
• Broccoli Or Assorted Vegetables

Click To Enlarge.
Pat Banya. 

What Supplements Have Given You The Greatest Gains?
I find that whey supplements provide the most real world benefit, since protein is a nutrient that we as bodybuilders consume in abundance. Because you can take the powder with you, stored dry in a shaker bottle, it can be used in almost any setting or at any time. Additionally whey protein is great because, when used as recommended, it has absolutely zero negative side effects. 
I would also give multi-vitamins an honorable mention, because when you're dieting it can be extremely difficult to get the RDA of all the essential micro nutrients and antioxidants that the body needs.
 
Why do you love Bodybuilding?
With the proper mind-set and the correct approach, being fit becomes a lifestyle. It is a process that helps us to determine our priorities, and make more prudent decisions. Personally, I find weight lifting provides me with a sense of well-being and peace of mind that I cannot live without. I feel blessed to start each and every day with a feeling of purpose. I also take solace in the fact that success is governed by adherence to a strict routine. Therefore, if I do things right, failure is rarely an option.

What Motivates You To Follow A Healthy Lifestyle?
Vanity aside, I really like the way it makes me feel on the inside. It improves my feeling of self worth and body image. It is very gratifying to know that I'm in control of my own body. When I look around me, and I see people who don't like to exercise or lack the discipline to eat well balanced meals, I also feel motivated.
I don't want to join the status quo and contribute to the rising obesity problem that is taking over this nation. Internally, I value my health because I know that it grants me independence. Living a healthy lifestyle helps me appreciate the aging process because I can continue living an active life.

What Made You Want To Achieve Your Goals?
I don't want to look back on my life and wonder, "What If?" I want to be able to say, I found something I genuinely liked, was able to gave it my all, and completely saw it through to the end. I take inspiration from people who excel at what they do, and they do it because they love it. 
Outside of bodybuilding, I've taken inspiration from family members, historical figures, and modern day athletes and celebrities. The one thing that they all have in common is their passion for what they do, and it shows through their effort and determination. I want to be a part of that elite group; people who not only have dreams, but actually get to live their dreams because they fight for them.

Click To Enlarge.
Pat Banya.

What Are Your Future Bodybuilding Plans?

In the not too distant future, I would like to compete at the national level. My overall victory at the 2009 Lenda Murray Classic has now made that a possibility; I just have to decide which contest I would like to compete in. I would also like to do more networking on the business side of things. I really want to get involved in the fitness industry and work with supplement companies, major bodybuilding publications, and photographers.
But, in the long term, I would like to remain healthy and continue competing for as long as possible. I really enjoy what I do; therefore, longevity is my number one priority.
 
What One Tip Would You Give Other Bodybuilders?

Don't be in a hurry to get "big". You have your entire life ahead of you. Just focus on getting the basics down and being consistent. Proper training, nutrition, and sleep are the keys to success. Stay positive by surrounding yourself with good people, and never limit yourself.
 
Who Are Your Favorite Bodybuilders?

Ronnie Coleman and Lenda Murray. In my mind, they are undoubtedly the greatest male and female competitors of all-time! And, I had the honor of meeting them at the Lenda Murray Championships, on August 22nd 2009.

What Features Do You Use On Bodybuilding.com?
Bodybuilding.com is an important resource for all things related to competitive bodybuilding. When I was preparing to enter my first contest I came to rely on this website to learn more about posing and stage presentation. I was able to look at photos and videos that demonstrated the correct way to hold and transition into poses. I also found great deals on posing trunks and tanning products.

Additionally, I found the numerous articles on pre-contest prep and tanning to be most informative. Using Bodybuilding.com to get ready for a contest is like having a paid consultant available 24/7.

Exuding Confidence

Confidence is the byproduct of realizing your potential. Whether your goal is to step on stage, or to look good at the beach, you have to be willing to invest the time and energy into making it a reality. The sacrifices you make will seem worthwhile if you can keep things in perspective. Try to look at the bigger picture by visualizing the desired outcome.

At the end of the road, you can't help but smile.

 

Natural Bodybuilding Q&A Thread Submission

Here's a little question and answer that took place on Getbig.com forums.

maxkane69 
Questions:
1-how often a bodypart has to be trained by a natural bodybuilder?

2-how many set and repetition for each bodypart are requaired by a natural bodybuilder?

3-how many protein,carbs,fat and calorie are requaired by a natural bodybuilder for gaining mass(offseason)?

4-how many protein,carbs,fat and calorie are requaired by a natural bodybuilder for definition(contest phase)?

5-how much cardio is requaired by natural bodybuilder in contest in offseason and contest phase?

6-how many meals are requaired in a day by natural bodybuilder in offseason phase and contest phase?

7-are supplements needed by a natural bodybuilder?

8-if you answer yes,please tell me what supplement do you raccomend and what dosage?
Thank you in advance for your answer Mr. Pat Banya!

 My Response:
1.  I train everything once a week.  It's in my workout routine which can be found here: http://www.cutandjacked.com/patbanya-interview

2.  3-4 sets, 10-12 repetitions have always provided excellent results for me.  Since we're talking hypertrophy, you don't want to go too low.  Use my tips as a guide, and experiment with sets and reps and find what works for you.

3.  Double your pre-contest contest intake at the minimum.  If you don't compete and have never been on a pre-contest diet, try to increase your diet by 500 calorie increments.  Divide the proteins and carbs into equal gram portions (round it to 60grams since 62.5 is a funny number); try to eat 100 extra calories with each meal you are consuming.

4.  Approximately half of your off season intake.  Protein is more important than carbs if you want to come in shredded, and still maintain as much muscle mass as possible.  I have had best success with a 2:1 protein to carb ratio.  I consume 2grams of protein per pound of bodyweight.  Experiment, but I still still think 1.5grams is minimum if you go on a low carb diet.

5.  I don't do any cardio in either phases.  I try to stick to a very clean diet year round.  Depending on your body type and metabolism, you might not either.  The only times I have incorporated cardio is when I needed to make my weight class for a contest.

6.  The number of meals depends on your overall intake and appetite.  For instance, if you're consuming 3000 calories, split it evenly over the course of each meal.  Try to eat more carbs earlier in the day, and less at night if you want to stay leaner.

7.  Depending on what your goals and caloric requirements are, and how you intend to consume them, yes.

8.  I suggest supplements that provide calories, and are derived from food.  The supplements I like to use are:  Whey protein, protein bars, meal replacement powders/ bars, and multivitamins.  Those should provide everything you need allow you to consume more or less of certain macro and micro nutrients.

Natural Bodybuilding Q&A Thread Submission

Here's a little question and answer that took place on Getbig.com forums.

Quote from: Krankenstein on January 07, 2012, 05:53:12 PM

So tell everyone why it is that you dont jump to the WNBF and compete there as a pro and potentially win money?  Thats the most amazing thing to me when these guys who shove their 'natural' status down everyones throat and constantly compete in the Team U.  You arent going anywhere if you win the show, and you aren't getting 'exposure' by not winning it.

Serious question....serious answer please....Oh, and just an fyi...I did compete in WNBF.  As a natural for as long as I was...I would say that you are in no way natural.  My opinion...

My Response:
Competitive bodybuilding is and always will be about what each individual wants to accomplish.  I talk about that throughout my blog.  I say, in detail, how I used to believe what I read on the boards and I wanted to see the truth with my own eyes.

Since I was 16 years old, I have been getting drug allegations.  I've never been much to look at tbh.  However, I have a build that is well suited for competitive bodybuilding.  That's why I started competing, in 2009, after 10 years of serious lifting.  All of this is stated in my blog.

The WNBF is great.  As are the IFPA, PNBA, SNBF, etc.  There's SO many different federations out there, and they all have different contest formats.  Some allow you to use props during posing routines, and some don't.  I like the way the NPC and IFBB does things.  I think it exemplifies bodybuilding as a sport and not just a "show."

Prize money is great when it's available.  But let's be realistic, depending on how you look at things (if you factor hotel, travel costs, and anything unexpected) the WNBF prize money isn't going to make much of an impact in anyone's income.

Correct me if I'm wrong, but doesn't Dave Goodin hold the record for winning the most prize money in the history of their organization over the course of one year?  This was the case several years ago, but someone might have surpassed that in recent history.  That amount was around, $10,000 for X amount of shows.

Also, many organizations try to prohibit their top athletes from competing anywhere else and offer nothing in exchange for their loyalty.  And, since winning prize money is never guaranteed you're basically letting them exploit you in exchange for nothing.

At least in the NPC/ IFBB you get to be in magazines that people actually read/ know about, and have historical significance.  NPC News, Flex, MD, everyone knows about these publications; even the top natural bodybuilders follow them.  I have been fortunate enough to be in several of these magazines, and I was thrilled!  That was/ is one of my goals.

The truth is, if every single natural had the genetics, and the determination to build a national level or IFBB worthy physique they would compete at that level.  Unfortunately, that isn't the case.  People should compete in the organization that coincides with their goals and best suits their physique.

If you get into this sport solely to make lots of "prize money,"  you'll be sorely disappointed.

Advice for a Natural Guy

This is my response to a question posted on bodybuilding.com forums.  And since I like to tell it like it is, I thought some of you could benefit from it.  http://forum.bodybuilding.com/showthread.php?t=139906403

Question:

Hi guys,

I'm training for a competition in June 2012 - I'm unsure if I should do a natural competition or try my luck in an unnatural one. I have never taken anything other than protein shakes and good food. Lots of guys in the gym who compete say I have the best genetics they have ever seen - some of these guys have been competiing in the amatures for 30 years.

I used to run for Great Britain when I was a teenager and held some records for the 400m but decided to take a break and started training with a group of bodybuilders. A few years on and I'm where I am today. I don't really follow a specific diet as in its not super strict I can seem to eat what I like and still maintain around 4% bodyfat and have 28 inch quads etc.

Just wanted some advice from some experianced guys, if you check out my bodyspace you can see a few pictures of my progress and what I look like.

Thanks

Adam


My Response:

Adam,

The people here have already given some very good, honest, answers. However, I've competed in both types of organizations, and can speak from experience. First of all, natural bodybuilding, is defined by what you do rather than where you compete. If you have never taken hormones, diuretics, banned supplements, etc., then you should be okay.

The great thing about being a lifetime natural is that you can compete in any organization that interests you. And, because you appear to have good genetics, you have a lot of options to choose from. Now, where you compete has more to do with what you want to accomplish, and how competitive you want to be. In your case, there is a strong likelihood, you could one day be a natural pro (probably sooner, rather than later).

Your chances of being successful as a natural pro are better than being natural in the IFBB. I know of a couple drug free athletes in the IFBB, so I think it can be done. But these individuals aren't muscular enough to do well in the open class. But I still think it's a huge honor to compete at that level if you can make it there.

To really do well in the NPC at the national level, most bodybuilders, at your height, compete near the end of the heavyweight or somewhere in the super heavyweight class. I know you're in the UK, and the UKBFF is more relevant, but this is just an example. If you think you can get to that size naturally, then, good luck. I'm not saying it's impossible, but it's extremely rare.

As for people trying to convince you take Rx supplements, take that with a grain of salt. No one can see into the future, so it's impossible to determine how well you would respond to them. People just like to speculate because they can see you're genetically gifted, and they're trying to imagine how you could potentially look. But, nothing is guaranteed, and going that route won't make your life any easier. There are so many variables that could influence your health.

The fact is, competitive bodybuilding, at any level, doesn't provide health insurance or retirement benefits. Turning pro, in any organization, doesn't automatically get you a sponsorship or a magazine contract. Whatever you do, think about the bigger picture, and the long term repercussions.

I'm sure you already know all of this stuff, but it's just some food for thought.

A Little Help Goes A Long Way

Paying attention to details is what really makes champions stand out from the rest of the contenders. Before I started taking posing instruction from Lorne, I was just another guy with a good body. With his help I was able to win my first natural pro contest, and several amateur overall titles.

Make Yourself

Imagination is the gateway to limitless possibilities. Anything you envision can become a reality if the desire is strong enough. Paint a picture with your mind, and create it with your actions. Be patient, and stay the course.

 

Growing Up Pat Banya

Growing up, I wouldn't really consider any of the elements of my childhood out of the ordinary; but, as a minority, there were some things I had to endure from time to time. I have lived in Northern Virginia for pretty much all of my life, and it is a very diverse area due to it's close proximity to the Nation's Capital; the people that live here are from all over the world and tourism is high. As a kid, I occasionally had minor disagreements with people of different of backgrounds due to cultural reasons. But, I have always considered myself an American, in every sense of the word, so those issues were never long lasting. Going to school was like being in a miniature version of the United Nations because I was exposed to every ethnicity you can think of. If you are from the area or have worked here, you will know exactly what I'm talking about. Because of my experiences, I am very respectful and welcoming of anyone I encounter. Even the people on the message boards who like to give me a hard time!

I lived in a household with both parents and I was an only child until I was almost 6 years old. They both worked full time jobs; even after my brother was born my mother went back to work. This type of environment taught me the value of hard work. My father worked management positions at various business. He was a very methodical, driven, and disciplined individual. In his mind, there was little to no room for error, especially when it came to my schooling. His job was to be a good provider, the head of the household, and my role was to perform well in school by getting good grades. And, of course, there were consequences if his expectations were not met. My mother was and still is very caring, understanding, and protective of me. When I was really young, like before elementary school, she was going to school to become a hairstylist, and I remember how she used to cut my hair for both practice and necessity. We spent a lot of quality time together, and I developed an appreciation for soap operas that still rears it's head from time to time

After my brother was born, that kind of changed my outlook on life because I finally had someone like myself that I could play with. Of course, it took a few years before he was big enough so we could perform WWF finishing moves on each other, but he was always surprisingly strong for his age! Initially we all lived in an apartment complex, and later we moved into a single family home; a very big accomplishment considering my parents had no one to rely on and did it completely on their own. When we moved into the new house, almost immediately I was recruited as a paper boy, and started making deliveries to the surrounding houses. It was my first paying gig and it quickly made me familiar with my neighbors and community. I always looked forward to Christmas time because people would give me bonuses.

I was a very energetic child, but I never really had an outlet. Because grades were paramount, extra circulars and sports were never really encouraged or talked about. When my parents would ask me how school went I would tell them all the details, including gym class, but the emphasis was always on my core subjects. I was naturally very fast footed, but simultaneously very clumsy. It's not like I would trip over my own two feet, but hand eye coordination was never my forte. So, becoming a wide receiver, baseball, or basketball player were totally out of the question. I was interested in doing things like martial arts, but my father always insisted that I was too small, and would only end up getting hurt. And, also because of both my parent's busy work schedules taking me to and from practices would have been difficult for either of them. But, I distinctively remember being bothered that my father thought I wasn't physically capable. I've always felt he was practical to a fault; something about that made me want to strive to grow up to be very different from him.

September 13th, 1987. Meeting Jim at the hospital for the first time. I think, you can tell I was excited.

 Circa 1992. At the apartment complex we used to live in.

 
August 8th, 2009. At my first bodybuilding contest,

  

Posing Improvement

I just want to take a moment to interrupt the normally scheduled programming to make this blog more enjoyable for the followers who prefer more pics and vids in updates. I have a lot to say, and I'll get to it in due time, but for now I'll spare your eyesight from having to focus closely for too long.

If you scroll up, you'll see a post where I give my thoughts about the importance of posing, and what a big role making improvements has made in my limited experience. Basically, it took me from placing 4th place in the open division to winning an overall title in a matter of 2 weeks; from my first contest immediately to my second one. So, I don't think I should have to reiterate the point any further. However, I think some videos are in store as visual evidence.

My very first contest:
http://www.youtube.com/watch?v=QeQApNQ3rpQ
 http://www.youtube.com/watch?v=h3Lhb3ZmGI4
  
My second contest:
http://www.youtube.com/watch?v=Dt0Of8t0nn0

And, third time was definitely the charm:  
http://www.youtube.com/watch?v=45Gr3RsyPQ0
http://www.youtube.com/watch?v=XOZIt5wGkqY

About Me

They say great stories are structured like sandwiches; they can come in layers, be seasoned, and flavored by variety. Personally, I think, to be a great bodybuilder, too much variety can actually hurt you because it can interfere with the lifestyle. Those of us who live it and love it know how much dedication, consistency, and repetition it requires to really become successful and see results. But, early on in life, I wasn't always a bodybuilder, and my background is probably the most interesting thing about me.

For starters, I'd like to address the topic of my name, "Patnelli." I'm sure some of you have already wondered, what's the deal with it?

Oftentimes when people first meet me, and they read or hear the full pronunciation they want to automatically assume it must originate from my African American heritage. The truth is, my first name is only as ethnic as the two people I'm named after. You see, it is actually a combination of my mother and father's first names; which are Patricia and Nelson. Since I was their first born child, at the time, it seemed fitting; and in retrospect, I agree. Although, when I first meet people, I tend to introduce myself as just "Pat," and people usually assume that it's short for "Patrick," and I don't always go out of my way to correct them to avoid the hassle of explaining it's origin. But, overtime it has grown on me; and I've noticed it has definitely helped me to stand out from other "Pat's" and ease into conversation when need arises.

And, since we're on the topic of names, my middle name "Christy" comes from my mothers Catholic upbringing, and is intended to be a derivative of "Christ." Now, all of this is easy to discuss and comprehend, especially since it's being done over the internet, and many of us are adults; but, as a child I received a lot of interesting feedback from my peers. And, the first day of school was always an interesting one because I wondered how the teacher would butcher my name. And, when they couldn't pronounce my first name, they would often automatically skip to my middle one, and that never made things easier. But all jokes aside, since I've heard so many different takes and incarnations of how to say my name, it no longer phases me when people say it the wrong way. In fact, I almost welcome it, just so I can correct them and get some sympathy points.

I'm crafty like that. I've always been. Even in my earliest pictures, it shows!

Heatlh & Fitness Credentials and Qualifications

Contest Posters Featuring My Image

The official event poster for the 2011 Musclemania Capital Tournament of Champions. It features all of the overall winners, in each of the categories, from the previous year's contest. My image is featured in the center.

The official event poster for the 2011 Musclemania Ohio Valley Natural Champions. This particular photo was originally taken on the beach in Miami, the day after my win at the Musclemania Universe Professional.

Pro Card Certificate & Congratulatory Letter

Certified Natural

A lot of bodybuilders claim to be natural, but how many of them are willing to prove it with real factual evidence? I want to make public the results of my drug test that were sent to me immediately after winning the Musclemania Universe Professional Division. They were delivered to me via email and the message read:

Dear Mr. Banya:

For your review and files, please find attached the test urinalysis test results conducted at the 2010 Musclemania Universe Championships. It reflects a negative report in all analyte categories.

Thank you and please contact me with any questions.

Joe Trejo
Event Coordinator

Musclemania Coverage

In the weeks leading up to my first professional competition, I was heavily marketed on the Musclemania website.

Another small feature they did on my training for the contest.

Maimi Revisted

Competing in Miami was an experience like no other. The weather, waves, women, nothing quite compares to being in South Beach during the summertime. Oddly enough, it came completely out of left field. I never could have predicted that my passion for the sport would take me so many miles away from home.

The truth is, the entire trip wouldn't have been possible without the help of family and friends. Leading up to the show, they were the ones who believed in me. They saw my potential and urged me to compete against the best. In fact, they even went so far as to cover some of my expenses.

Due to their actions, I learned the value of a strong support system. Having a great physique is one thing, but it takes more than just muscles to be a champion. Surrounding yourself with the right people can make all the difference. I know it did for me.

Pat Banya 2010 Posing Routine

My posing routine from the 2010 Musclemania Tournament of Champions. I won the open men's overall title, and Musclemania pro card.

http://www.youtube.com/watch?v=45Gr3RsyPQ0

The Importance of Posing

They say posing is an art form that can make or break a bodybuilder. The idea is to highlight your strengths, while downplaying weaknesses. Sadly, today's athletes are often criticized for not spending enough time practicing.

Before my first contest, I spent several weeks preparing. I referenced books, surfed the internet, and recruited family and friends to offer guidance. I took advantage of every opportunity to flex my muscles. It might sound vain and seem comical, but it improved my confidence and presentation; resulting in a novice overall victory.

After 5 contests, 4 of which were first place finishes, I still can't get enough. I know I still have a lot to learn and there's plenty of room for improvement. Even though you can never get things perfect, with the right amount of practice you can have enough to edge out the competition.

My First Try at Fitness Modeling

My first professional photo shoot took place in Philadelphia, PA on Saturday, January 24th, 2009. As you can see, I worked with a very talented photographer. But, the pictures only tell part of the story.

In the days leading up to it, I had my doubts. Since, there was nothing I could do to get any bigger, I chose to dwell on the most insignificant details. The truth was, I had nothing to worry about. I was just being hard on myself because I wanted to look my best. Ultimately, it was worth the risk. I was happy with the results, and felt my efforts were validated.

Meeting the Queen of Bodybuilding

Meeting Lenda Murray at my second contest was a pretty exciting moment for me. As the current Ms. Olympia record holder, I was well versed with her accomplishments and had hoped to meet her someday. But, I never expected it to happen so early into my competitive foray. Despite her numerous accolades, she's one of the most grounded people I've ever met; a true professional in every sense of the word.

My Wallpaper

The bodybuilding lifestyle is dependent on a trifecta of habits. Eating, training, and sleeping, all 3 actions play an equal role in determining how you will look. Never overlook the importance of one area, or try to compensate by doing too much of the other. By prioritizing, you can cover all bases.

Cutandjacked.com was nice enough to conduct an interview with me, and create a wallpaper in my honor.    http://www.cutandjacked.com/patbanya-interview

Meeting the King of Bodybuilding

Meeting Ronnie Coleman, backstage at my very first contest, was an unexpected surprise. It symbolized the beginning of my competitive career, but more importantly, it came as a result of being dedicated to the bodybuilding lifestyle for nearly 10 years. It will forever remind me of the importance of hard work, perseverance, and optimism.

As an added bonus, I was awarded the 2009 NPC East Coast Classic Novice Men's Overall Champion. This picture is valid proof that dreams can come true.

Flex Street Scene

Being featured in FLEX magazine marked a huge personal milestone for me. It preceded competition, and helped me realize I was destined for the stage. The half page section contained 2 photos along with a brief profile about my accomplishments and fitness related aspirations.

The last sentence read, "After 10 years of bodybuilding, Banya is ready to make a go of it in the NPC, hoping to make his amateur debut later this year."

It was this tiny bit of recognition that encouraged me to take a leap of faith, and follow through on a goal. I urge you to do the same.

Celebrity Sighting

This happened when I was in town for the 2010 NPC Team Universe:

New Jersey is full of surprises. Apart from being the location, and namesake, of the hit TV series "Jersey Shore," it is also the home of legendary hip hop icon Joseph Simmons, also known as Rev. Run. As I was on my way to do a little shopping, I had to do a double take because of who I thought I saw.

Standing on the street, taking pictures with a couple of fans, was the man himself. I waited my turn, asked if he would take a photo with me, and he obliged. I know he had business to handle, but I was grateful that he took a moment to acknowledge my request. Outside of bodybuilding, I haven't encountered too many mainstream celebrities, so meeting him was pretty cool.

Keeping Perspective

As bodybuilders, we all strive to look our absolute best. Those of us who compete, want to have the perfect package. The thought of "perfection" has different meanings for each of us. But, the fact is, we all want to have a certain degree of muscularity.

Due to this, the saying "bigger is better," has become popular in our subculture. By, keeping track of the scale, we can regularly monitor our progress. But, sometimes we focus too much on reaching a certain number, and lose sight of what's important; the overall flow and balance of an aesthetic physique.

Therefore, the illusion of size is more important than weight. Underneath the stage lights, you can actually appear bigger than you really are. For example, I really only weigh 196lbs and compete as a light heavyweight. But, people usually tell me that I look like a heavy weight. The moral of the story? Bigger isn't always better. Sometimes, quality is more important than quantity.

Here are some more on stage photos from the 2010 NPC Team Universe: