Name: Frank Luciano

Email: Easton917@aol.com

Bodyspace: bigluc917

Before: Age: 24 Height: 5'10" Weight: 242 lbs Body Fat: 29% Waist: 40"	After: Age: 25 Height: 5'10" Weight: 168 lbs Body Fat: 7% Waist: 31"

Why I Got Started

As kid and as a teenager I was always a picky eater. Most of the foods I did eat were very unhealthy and lead me to forming horrible eating habits. For most of my life I got away with eating these foods because I was young and always playing some kind of sport or taking part in some kind of physical activity. Although I was never in great shape, I was never concerned about my appearance at this point.

When I got to college my eating habits began to get worse and my activity levels became almost nonexistent. Like most college students I gained the "freshman 15" my first year. Unfortunately my weight gain did not end after my freshman year, by graduation I gained about 55 pounds. I went about three years without taking my shirt off in public due to the embarrassment I felt from my weight gain. Even on vacations I would always be seen wearing a T-shirt by the pool or on the beach, usually sporting a nice farmer's tan. Finally in late 2009 I decided I had enough and wanted to make a permanent change.

Click To Enlarge.
I Had Enough And Wanted To Make A Permanent Change.

How I Did It

I started off simply wanting to lose weight by dieting with little exercise. This worked for a few months, but I soon became stuck at a weight well short of my goal. At this point my best friend began trying to talk me into joining the gym he belonged to and start working out with him. I decided this was a good idea and joined the gym and started to go with him regularly. I got into a routine of consistently going to the gym and really began to love working out. By this time I discovered bodybuilding.com and soon became obsessed with anything to do with fitness and nutrition. To this day I regularly visit bodybuilding.com to read up on bodybuilding and nutrition, always learning something new.

Click To Enlarge.
I Got Into A Routine Of Consistently Going To The Gym And
Really Began To Love Working Out.

Supplements

• NOW Dextrose Powder
• Gaspari Nutrition SuperPump250
• Gaspari Nutrition MyoFusion
• Optimum 100% Whey Protein
• Optimum ZMA
• Universal Animal Pak
• SciVation Xtend
• Optimum 100% Casein Protein
• Higher Power Chromium Picolinate

Diet

Meal 1:

• 2 Whole Eggs, 4 Egg Whites
• 1 Whole Wheat English Muffin
• 1 serving Higher Power Chromium Picolinate
• 1 serving Universal Animal Pak

Meal 2:

• 1 Whole Egg, 3 Egg Whites
• 1 Whole Wheat English Muffin
• 1 scoop Optimum 100% Whey

Meal 3:

• 8 oz Chicken
• 1 cup Brown Rice
• 10 Almonds

Meal 4:

• 8 oz Chicken
• 1 cup Brown Rice
• 10 Almonds

Meal 5:

• 1 tbsp Peanut Butter
• 1 Whole Wheat English Muffin
• 1 scoop Optimum 100% Whey
• 1 serving Gaspari Nutrition SuperPump250

Meal 6: Post Workout

• 2 scoops Gaspari Nutrition MyoFusion
• 2 servings NOW Dextrose
• 1 serving SciVation Xtend

Meal 7:

• 12 oz Chicken
• 1 cup Broccoli

Meal 8: Before Bed

• 1 scoop Optimum 100% Casein Protein
• 1 serving Optimum ZMA

Training

Day 1: Back

• Warm-up: Jump Rope 10 minutes
• Pull-ups: 3 sets of 8-12 reps
• Lat Pulldowns: 3 sets of 8-12 reps
• Bent Over Row: 4 sets of 6-12 reps
• Close-Grip Row: 3 sets of 8-12 reps
• Dumbbell Row: 3 sets of 8-12 reps

Superset:

• Back Flyes: 3 sets of 8-12 reps
• Back Extensions: 3 sets of 8-12 reps

• Cardio: 20 minutes on Treadmill

Day 2: Chest/Abs

• Warm-up: Jump Rope 10 minutes
• Incline Press (Barbell or Dumbbell): 4 sets of 6-12 reps
• Flat Press (Barbell or Dumbbell): 4 sets of 6-12 reps
• Dumbbell Flyes: 3 sets of 8-12 reps

Superset:

• Dumbbell Pullovers: 3 sets of 8-12 reps
• Pushups: 3 sets of 8-12 reps

Superset:

• Cable Crunch: 3 sets of 10-15 reps
• Dumbbell Side Bend: 3 sets of 10-15 reps

Superset:

• Side Bridge: 3 sets of 1-2 minute reps
• Leg Raises: 3 sets of 10-15 reps

• Cardio: 20 minutes on Treadmill

Day 3: Rest

Day 4: Arms/Abs

• Warm-up: Jump Rope 10 minutes
• Skull Crushers: 4 sets of 8-12 reps
• Seated Tricep Press: 3 sets of 8-12 reps

Superset:

• V-Bar Cable Pushdowns: 3 sets of 8-12 reps
• Dips: 3 sets of 8-12 reps

• Barbell Curls: 3 sets of 8-12 reps
• EZ Bar Curls: 3 sets of 8-12 reps
• Preacher Dumbbell Hammer Curls: 3 sets of 8-12 reps
• Decline Crunches: 4 sets of 10-15 reps

Superset:

• Side Bridge: 3 sets of 1-2 minute reps
• Leg Raises: 3 sets of 10-15 reps

• Cardio: 20 minutes on Treadmill

Day 5: Rest

Day 6: Shoulders/Abs

• Warm-up: Jump Rope 10 minutes
• Shoulder Press (Barbell or Dumbbell): 4 sets of 6-12 reps

Superset:

• Front Raise: 3 sets of 8-12 reps
• Upright Row: 3 sets of 8-12 reps

Superset:

• Side Raise: 3 sets of 8-12 reps
• Shrugs: 3 sets of 8-12 reps

Superset:

• Cable Crunch: 3 sets of 10-15 reps
• Dumbbell Side Bend: 3 sets of 10-15 reps

Superset:

• Side Bridge: 3 sets of 1-2 minute reps
• Leg Raises: 3 sets of 10-15 reps

• Cardio: 20 minutes on Treadmill

Day 7: Legs/Abs

• Warm-up: Jump Rope 10 minutes
• Squats: 5 sets of 8-15 reps
• Deadlifts: 4 sets of 8-12 reps
• Leg Press: 3 sets of 6-10 reps

Superset:

• Hamstring Curls: 4 sets of 8-12 reps
• Calf Raises: 4 sets of 8-12 reps

• Decline Crunches: 4 sets of 10-15 reps

Superset:

• Side Bridge: 3 sets of 1-2 minute reps
• Leg Raises: 3 sets of 10-15 reps

• Cardio: 20 minutes on Treadmill

Suggestions For Others

Don't make excuses...I made excuses all the time and so far I have proven every one of them to be false.

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