Revenge Of The Fat Kid!

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!

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-Treadmill Jogging-Treadmill
25 mins at high intensity
Exercises
Barbell Squat Barbell Squat Barbell Squat
4 sets of 15,12,10,8 reps
Leg Press Leg Press Leg Press
4 sets of 15,12,10,8 reps
Leg Extensions Leg Extensions Leg Extensions
4 sets of 15,12,10,8 reps
Seated Leg Curl Seated Leg Curl Seated Leg Curl
4 sets of 15,12,10,8 reps
Standing Calf Raises Standing Calf Raises Standing Calf Raises
4 sets of 15,12,10,8 reps
Seated Calf Raise Seated Calf Raise Seated Calf Raise
4 sets of 15,12,10,8 reps
Cable Crunch Cable Crunch Cable Crunch
4 sets of 20 reps
Day 2: Chest/Abs
Cardio
Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
25 mins at high intensity
Exercises
Dumbbell Bench Press Dumbbell Bench Press Dumbbell Bench Press
4 sets of 15,12,10,8 reps
Decline Barbell Bench Press Decline Barbell Bench Press Decline Barbell Bench Press
4 sets of 15,12,10,8 reps
Butterfly Butterfly Butterfly
4 sets of 15,12,10,8 reps
Bench Dips Bench Dips Bench Dips
4 sets of 15,12,10,8 reps
Cable Crunch Cable Crunch Cable Crunch
4 sets of 20 reps
Day 3: Back/Abs
Cardio
Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
25 mins at high intensity
Exercises
Pullups Pullups Pullups
4 sets of 15,12,10,8 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
4 sets of 15,12,10,8 reps
V-Bar Pulldown V-Bar Pulldown V-Bar Pulldown
4 sets of 15,12,10,8 reps
Lying T-Bar Row Lying T-Bar Row Lying T-Bar Row
4 sets of 15,12,10,8 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row
4 sets of 15,12,10,8 reps
Seated Cable Rows Seated Cable Rows Seated 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 Crunch Cable Crunch
4 sets of 20 reps
Day 4: Shoulders/Abs
Cardio
Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
25 mins at high intensity
Exercises
Barbell Shoulder Press Barbell Shoulder Press Barbell Shoulder Press
4 sets of 15,12,10,8 reps
Standing Barbell Press Behind Neck Standing Barbell Press Behind Neck Standing Barbell Press Behind Neck
4 sets of 15,12,10,8 reps
Side Lateral Raise Side Lateral Raise Side Lateral Raise
4 sets of 15,12,10,8 reps
Low Pulley Row To Neck Low Pulley Row To Neck Low Pulley Row To Neck
4 sets of 15,12,10,8 reps
Cable Crunch Cable Crunch Cable Crunch
4 sets of 20 reps
Day 5: Arms/Abs
Cardio
Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
25 mins at high intensity
Exercises
Weighted Bench Dip Weighted Bench Dip Weighted Bench Dip
4 sets of 15,12,10,8 reps
Triceps Pushdown Triceps Pushdown Triceps Pushdown
4 sets of 15,12,10,8 reps
Lying Triceps Press Lying Triceps Press Lying Triceps Press
4 sets of 15,12,10,8 reps
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension
4 sets of 15,12,10,8 reps
Barbell Curl Barbell Curl Barbell Curl
4 sets of 15,12,10,8 reps
Preacher Curl Preacher Curl Preacher Curl
4 sets of 15,12,10,8 reps
Reverse Barbell Curl Reverse Barbell Curl Reverse Barbell Curl
4 sets of 15,12,10,8 reps
Cable Crunch Cable Crunch Cable 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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AntonySh

great result!

Mar 12, 2012 12:28pm | report
 
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