Bodybuilding.com Information Motivation Supplementation
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Here's Proof That Motivation Can Help You Succeed In The Gym

Ricardo Bianchi wanted to live a healthier and better life. He needed to find the motivation to keep working out. Read on to see how he changed his body and found the inspiration to succeed!

By: Male Transformation Of The Week

Vital Stats

Name: Ricardo Bianchi

Email: Brgoiania@hotmail.com

Ricardo Bianchi Ricardo Bianchi

Before:

Height:
5'9"
Weight:
150 lbs
Body Fat:
23%
Waist:
32"
Hips:
35"
Thighs:
21"

After:

Height:
5'9"
Weight:
175 lbs
Body Fat:
11%
Waist:
30"
Hips:
32"
Thighs:
24"

Why I Got Started

I got started because I was tired of being the fat kid; I was tired of going to the beach or a pool and being embarrassed of taking my shirt off. I knew that at my age I was not supposed to be in the shape I was in.

I knew I didn't eat healthy and I wasn't healthy and it bothered me to the point where I couldn't take living that lifestyle anymore. I wanted to spark change in my life and live healthier which would bring increased longevity.

I wanted to get healthy and improve my physique and my self confidence, and I knew if I could do it, I could maybe help others around me who were in the same situation, that I could serve as motivation for them.

So I hit the gym hard and never looked back.

I wanted to get healthy and improve my physique and my self confidence
+ Click To Enlarge.
I wanted to get healthy and improve my physique and my self confidence.


How I Did It

I always knew how to work out because when I was younger I was always in the gym because of high school sports so I was introduced to weights at a young age and I had some experience and wasn't new to it.

My problem was I wasn't too motivated and I would go to the gym and last 5 months and quit, and 3 months later start up again. After a while I completely stopped going and that's when I really fell out of shape, put on weight, gained a lot of body fat and lost a lot of endurance.

I realized that I couldn't live like that much longer because if I let it continue it would only get worse. I got back in the gym and hit the weights hard. I started getting involved with nutrition and gained a passion for health and fitness.

When I entered college I became an exercise science major and that also really helped me turn my body around because I started to gain knowledge and apply it to my everyday life.

Ever since then, health and fitness have become my lifelong goal and passion.

I started getting very involved with nutrition and gained a passion for health and fitness
+ Click To Enlarge.
I started getting very involved with nutrition and
gained a passion for health and fitness.


Supplements

Morning, Afternoon, and Post Workout:
Three Times Daily With Meals:
Before All Meals:
Pre Workout:
Diet
Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5: Post Workout
Meal 6:
Training

Day 1: Legs/Calves/Abs
Cardio
Jogging-Treadmill Jogging-TreadmillJogging-Treadmill
25 mins at high intensity
Exercises
Barbell Squat Barbell SquatBarbell Squat
4 sets of 15,12,10,8 reps
Leg Press Leg PressLeg Press
4 sets of 15,12,10,8 reps
Leg Extensions Leg ExtensionsLeg Extensions
4 sets of 15,12,10,8 reps
Seated Leg Curl Seated Leg CurlSeated Leg Curl
4 sets of 15,12,10,8 reps
Standing Calf Raises Standing Calf RaisesStanding Calf Raises
4 sets of 15,12,10,8 reps
Seated Calf Raise Seated Calf RaiseSeated Calf Raise
4 sets of 15,12,10,8 reps
Cable Crunch Cable CrunchCable Crunch
4 sets of 20 reps
Day 2: Chest/Abs
Cardio
Jogging-Treadmill Jogging-TreadmillJogging-Treadmill
25 mins at high intensity
Exercises
Dumbbell Bench Press Dumbbell Bench PressDumbbell Bench Press
4 sets of 15,12,10,8 reps
Decline Barbell Bench Press Decline Barbell Bench PressDecline Barbell Bench Press
4 sets of 15,12,10,8 reps
Butterfly ButterflyButterfly
4 sets of 15,12,10,8 reps
Bench Dips Bench DipsBench Dips
4 sets of 15,12,10,8 reps
Cable Crunch Cable CrunchCable Crunch
4 sets of 20 reps
Day 3: Back/Abs
Cardio
Jogging-Treadmill Jogging-TreadmillJogging-Treadmill
25 mins at high intensity
Exercises
Pullups PullupsPullups
4 sets of 15,12,10,8 reps
Wide-Grip Lat Pulldown Wide-Grip Lat PulldownWide-Grip Lat Pulldown
4 sets of 15,12,10,8 reps
V-Bar Pulldown V-Bar PulldownV-Bar Pulldown
4 sets of 15,12,10,8 reps
Lying T-Bar Row Lying T-Bar RowLying T-Bar Row
4 sets of 15,12,10,8 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell RowBent Over Two-Dumbbell Row
4 sets of 15,12,10,8 reps
Seated Cable Rows Seated Cable RowsSeated Cable Rows
3 sets of 10,8,6 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)Hyperextensions (Back Extensions)
3 sets of 10,8,6 reps
Cable Crunch Cable CrunchCable Crunch
4 sets of 20 reps
Day 4: Shoulders/Abs
Cardio
Jogging-Treadmill Jogging-TreadmillJogging-Treadmill
25 mins at high intensity
Exercises
Barbell Shoulder Press Barbell Shoulder PressBarbell Shoulder Press
4 sets of 15,12,10,8 reps
Standing Barbell Press Behind Neck Standing Barbell Press Behind NeckStanding Barbell Press Behind Neck
4 sets of 15,12,10,8 reps
Side Lateral Raise Side Lateral RaiseSide Lateral Raise
4 sets of 15,12,10,8 reps
Low Pulley Row To Neck Low Pulley Row To NeckLow Pulley Row To Neck
4 sets of 15,12,10,8 reps
Cable Crunch Cable CrunchCable Crunch
4 sets of 20 reps
Day 5: Arms/Abs
Cardio
Jogging-Treadmill Jogging-TreadmillJogging-Treadmill
25 mins at high intensity
Exercises
Weighted Bench Dip Weighted Bench DipWeighted Bench Dip
4 sets of 15,12,10,8 reps
Triceps Pushdown Triceps PushdownTriceps Pushdown
4 sets of 15,12,10,8 reps
Lying Triceps Press Lying Triceps PressLying Triceps Press
4 sets of 15,12,10,8 reps
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps ExtensionStanding Dumbbell Triceps Extension
4 sets of 15,12,10,8 reps
Barbell Curl Barbell CurlBarbell Curl
4 sets of 15,12,10,8 reps
Preacher Curl Preacher CurlPreacher Curl
4 sets of 15,12,10,8 reps
Reverse Barbell Curl Reverse Barbell CurlReverse Barbell Curl
4 sets of 15,12,10,8 reps
Cable Crunch Cable CrunchCable Crunch
4 sets of 20 reps
Day 6: Rest

Day 7: Rest

Suggestions for Others

If you are trying to improve your physique or just overall improve your health it can be done, it may seem impossible but with time and effort anything can be accomplished.

Don't give up because a healthy life is a life worth living!

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