Bodybuilding.com - Transformation Of The Week - Franco Castiglione.

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Did you know?
you should reward yourself once a week and eat what you want (Within limits of course).

As I flipped through some pictures at a family reunion I noticed one picture of me on the beach with my shirt off. I was disgusted at how I looked. Learn about how I changed all of that right here.

Transformation Of The Week - Franco Castiglione.

By: Franco Castiglione

Before:
196 lbs

After:
163 lbs

Vital Stats

Name: Franco Castiglione
Email: fcastiglione@bellsouth.net
Age: 27
Height: 5'8"
Weight Before: 196 Lbs.
Weight After: 163 Lbs.
Waist Before: 36
Waist After: 32
Body Fat Before: Not sure
Body Fat After: 8%

Why I Got Started

It all started when I was flipping through some pictures of my family reunion in December 2004. My family reunion was earlier that year, July to be exact. That's when I came across a picture of me standing on the beach with my shirt off.

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Family Reunion.

I was totally disgusted how I looked. I let myself go way too far. I knew right then and there, it was time to make some changes physically and mentally. I was determined and ready, I had seen enough.

How I Did It

Well I started working out 5 days a week. I didn't know what I was doing, all I knew was the fat had to come off. I was about a month in and then BAM! I felt like a wall was crashing down on me. I had no energy, I felt weak and I wanted to quit; I had no idea how important nutrition was.

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I Had No Idea How Important Nutrition Was.

That's when I knew I needed answers. So, I started my search for answers. Growing up, I always admired Sylvester Stallone (who would of thought... I'm Sicilian) for his success and fitness level. I started doing some research on him and I came across his new Product line on www.instonenutrition.com I was so excited!

I ordered everything he had available. I also entered his LIFE CHANGE CHALLENGE. It was a 16 week challenge. In 16 weeks I went from 196 lbs. to 164 lbs. I also ordered the Body Sculpting Bible for Men which lead me to an extensive 14 day workout which became my routine; after mastering the routine; I took the exercises that best suited me and my fitness goals and designed my own routines to change things up once in a while.

My Weekly Diet

5 am Pre Workout
Pro Crunch Protein Bar
Creatine
Amino Acid
Lean Fire
7 am Post Workout
Intake Performance Shake
Glutamine
Creatine
8 am Breakfast
6 egg whites
2 whole wheat toast
1/2 cup oatmeal
1/4 cup strawberries
1 multi-vitamin
Chromium Picolinate
L-Lysine
Vitamin C, A, E
Flaxseed Oil
1 cup of skim milk or orange juice
10 am
Intake Performance Shake
12 pm
Boneless skinless chicken breast
Baked potato
8 almonds
Banana
2 pm
Intake Performance Shake
High Protein Pudding
5 pm
Fish
steamed broccoli
sweet potato
(or boneless, skinless chicken breast, steak, turkey)
High Protein Pudding
7 pm
Forza-T

Supplements

Vitamins C, A, E and multi-vitamin
Flax Seed Oil
Chromium Picolinate
Intake Performance (INSTONE)
Forza-T (INSTONE)
Lean Fire (INSTONE)
High Protein Pudding (INSTONE)
Pre Workout Intensity (INSTONE)
Post Workout Reloaded (INSTONE)
Creatine
Glutamine
Amino Acid
L-Lysine

Workout

Day 1: Supersets (Rest 60 Seconds After Each Super Set)

Back- Dumbbell Rows 3 sets, 12-15 reps
Chest- Incline Dumbbell Press 3 sets, 12-15 reps
Back- Dumbbell Pullovers 3 sets 12-15 reps
Chest- Chest Dips 3 sets 12-15 reps
Back- Wide-grip Pullups (alternate with pull-downs) 3 sets, 12-15 reps
Chest- Incline Dumbbell Flyes 3 sets, 12-15 reps
Shoulders- Bent-over Lateral Raises 3 sets, 12-15 reps
Calves- Seated Calve Raises 3 sets, 15-25 reps

print Click Here For A Printable Log Of Day 1.

Day 2: Supersets.

Biceps- Dumbbell Curls 3 sets, 12-15 reps
Triceps- Lying Dumbbell Extensions 3 sets, 12-15 reps
Biceps- Concentration Curls 3 sets, 12-15 reps
Triceps- Triceps Kickbacks 3 sets, 12-15 reps
Biceps- Reverse Curls 3 sets, 12-15 reps
Triceps- Triceps Dips 3 sets, 12-15 reps
Shoulders- Dumbbell Shoulder Press 3 sets, 12-15 reps

print Click Here For A Printable Log Of Day 2.

Day 3:

Thighs- Barbell Squats 3 sets, 12-15 reps
Hamstrings- Lying Leg Curls 3 sets, 12-15 reps
Thighs- Dumbbell Lunges 3 sets, 12-15 reps
Hamstrings- Stiff-legged Deadlifts 3 sets, 12-15 reps
Thighs- Leg Press 3 sets 12-15 reps
Hamstrings- Standing Leg Curls 3 sets, 12-15 reps
Calves- Calf Press 3 sets 15-25 reps
Calves- Standing One Legged Calve Raises 3 sets, 15-25 reps

print Click Here For A Printable Log Of Day 3.

Repeat Throughout Week Off Saturday & Sunday

Cardio & Abs

Lower Abs- Leg Raises 3 sets, 15-25 reps (5 days a week)
Upper Abs- Crunches 3 sets, 15-25 reps (5 days a week)
Lower Abs- Knee-Ins 3 sets, 15-25 reps (5 days a week)
Upper Abs- V-Ups 3 sets, 15-25 reps (5 days a week)

print Click Here For A Printable Log Of Abs.

Cardio- jogging or treadmill 30 minutes (3 days a week)

My Advice To Others

I would like to start off by saying thank you to Instone for helping me achieve my goals. They have been there all the way through. When I needed answers all I did was call them. If you decide to use Instone products you can call them at 1-866-Sly-Says! It's definitely worth it.

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It's Definitely Worth It.

People should know that anything is possible if you want it to be possible. You always need to have that inner self keeping you going. I had one and I also had an idol to look up took, Sylvester Stallone.

If he hasn't shown the world that anything is possible I don't know who can. He has achieved and has made ME believe. Don't give up.... keep the clock ticking. You have to take control before it's too late.

I would like to add: you should reward yourself once a week and eat what you want (Within limits of course). Plus it keeps the body guessing. I hope that my story has motivated you to get on track and take control of your life. If anyone has any questions drop me an email. I would be happy to help fcastiglione@ellsouth.net.

I'm not a Doctor or anything but I can motivate you. Life is to short, grab it while you can and hold on as long as you can. I would like to thank my family for all the support. I love you all!

Franco C