VITAL STATS Name: Pocha Noel E-mail: pochanoel@gmail.com Age: 42 Where: Hendersonville, Tennessee Height: 5'9" Weight: 190 Lbs Off 180 Lbs Contest Years Bodybuilding: 2 Favorite Bodypart: Arms Favorite Exercise: Triceps Press Favorite Supplements: Nitric Oxide, Protein, Glutamine

How Did You Get Started?

In September of 1996, I was diagnosed with Multiple Sclerosis (MS). Seven months later I was medically retired from the Navy at the age of thirty. I immediately began to focus on beating this disease. I started working as a personal trainer at the YMCA and began cardio and resistance training. It was not on a serious level but it kept me in shape and gave me more energy.

As time passed my condition progressed. I was hit by a realization that I could no longer do simple tasks, such as stepping onto curbs while walking. About five to six years ago I decided it was time to use my wheelchair. This decision was fueled by my mother's concern for my safety after I experienced several falls which resulted in minor injuries such as a broken finger and bulging disc.

For the past five years I've frequented several bodybuilding competitions such as the Arnold Classic and Mr. Olympia. Watching these competitors who were in phenomenal shape was discouraging at first because I didn't believe it was something that was feasible for me to do.

Fast forward to 2005, this is when I went to the Mr. Tennessee State Bodybuilding Competition. The thought crossed my mind that perhaps this was something I could accomplish. However, I had concerns about competing that included the following; if I would be able to use my wheelchair to wheel myself out onto the stage, having someone take the wheelchair while I posed, and if I would be able to complete the necessary poses due to the limited amount of time I could stand.

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Pocha Noel.

I decided that this was something I could do and I started training at 206 pounds. By the time the competition rolled around I was at 179 pounds. I spent two to three hours each day in the gym seven days a week. I would do cardio every day and five days a week I would isolate certain body parts doing resistance training.

After all of my hard work, I was awarded with third place in the competition and a standing ovation. This was one of the most overwhelming experiences of my life, but it taught me to stay the course and to be determined.

What Workout Plan Worked Best For You?

Everyday:

• Stretch

Monday: Chest

• Push Ups: 1 Set of 50 Reps
• Incline Press: 4 Sets of 12-15 Reps
• Bench Press: 4 Sets of 12-15 Reps
• Decline Bench Press: 3 Sets of 10-12 Reps
• Cable Flyes: 3 Sets of 15 Reps
• Triceps Press: 1 Set of 25 Reps
• 45 Min Cardio

Tuesday: Back

• Pull Ups: 3 Sets of 12-15 Reps
• Lat Pulls: 3 Sets of 10-12 Reps
• Seated Row: 3 Sets of 10-12 Reps
• Deadlifts: 3 Sets of 6-8 Reps
• Bicep Curls: 1 Set of 25 Reps
• 45 Min Cardio

Wednesday: Shoulders

• Seated Dumbbell Lateral Raises: 3 Sets of 10-12 Reps
• Seated Dumbbell Shoulder Press: 3 Sets of 10-12 Reps
• Machine Shoulder Press: 3 Sets of 10-12 Reps
• 45 Min Cardio

Thursday: Bicep/Triceps

• Triceps Cable Pushdowns: 3 Sets of 10-12 Reps
• Triceps Extension: 3 sets of 10-12 Reps
• Triceps Dips: 3 Sets of 10-12 Reps
• Seated Dumbbell Curls: 3 Sets of 10-12 Reps
• Seated Machine Curls: 3 Sets of 10-12 Reps
• Single Arm Dumbbell Concentration Curl: 3 Sets of 10-12 Reps
• 45 Min Cardio

Friday: Legs

• Leg Extensions: 2 Sets of 10-12 Reps
• Leg Press: 2 Sets of 10-12 Reps
• 30 Min Cardio

Saturday & Sunday:

• Circuit Training

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Pocha Noel.

What Nutrition Plan Has Worked Best For You?

Meal 1:

Monday, Wednesday, Friday
• 10 Egg Whites
• 3/4 Cup Oats

Sunday, Tuesday, Thursday, and Saturday

• 10 Egg Whites
• 1/2 Cup Oats

Meal 2:

• 10 oz Chicken
• 4-6 oz Sweet Potatoes

Snack:

• Natural Peanut Butter
• Protein Shake

Meal 3:

• 10 oz Ground Turkey
• 1/2 cup Brown Rice

Meal 4:

• 10 oz Sirloin
• 4-6 oz Sweet Potato

Meal 5:

• 8 oz Chicken
• 6 oz Green Beans

Meal 6:

• Tuna or Tilapia
• 7 Asparagus Spears

1.5 Gallons of Water daily

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Pocha Noel.

What Supplements Have Given You The Greatest Gains?

Nitric Oxide and Protein

Why Do You Love Bodybuilding?

Bodybuilding enables me to feel like I'm taking charge of my MS. Everyone is equal in the gym and you have complete control over how successful you are. Your success is determined by your discipline and work ethic. It gives me the outlet to prove not only to myself, but everyone else around me that just because I have this debilitating disease I can still persevere and look better at 40 than I did when I was in my 20's and be in the best shape of my life.

What Motivates You To Follow A Healthy Lifestyle?

By continuing to follow a healthy lifestyle, it improves my overall health, which in turn ultimately improves my condition. It helps me retain flexibility and I have a sense of well being. I love seeing the transformation of my body week to week.

What Made You Want To Achieve Your Goal?

The desire to prove that no matter what obstacle or challenge I'm faced with if you work hard and stay focused anything is possible.

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Pocha Noel.

What Are Your Future Bodybuilding Plans?

I plan to compete at the Wheelchair Nationals in the Masters class and also compete in Master's and open contests in my area.

What One Tip Would You Give Other Bodybuilders?

Every one of us is faced with our own challenges and obstacles. Try to not be discouraged, things will progress for you if you stay focused on your goals and be patient. Always try to remember that change doesn't happen overnight. Never doubt you can do it. Never give up.

Who Are Your Favorite Bodybuilders?

• Charles Glass
• Ronnie Coleman
• Jay Cutler
• Chris Cormier
• Jerome Ferguson
• Peter Putnam

What Features Do You Use On Bodybuilding.com?

BodySpace: Helps me to connect with people that share my passion.

Forums: Gives me an opportunity to communicate with everyone, get new ideas, and research questions I may have.

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Pocha Noel.

BodySpace

http://bodyspace.bodybuilding.com/pochanoel/

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