Vinny Can Finally Look In The Mirror And Be Satisfied!

Vinny decided to transform his body and lost a total of 50 pounds! Read on to see how he accomplished his fat-loss goals!


Vital Stats

Name: Vinny Santangelo

Vinny Santangelo Vinny Santangelo

Before:

Age:
17
Height:
5'10"
Weight:
225 lbs
Body Fat:
25%
Waist:
38"
Chest:
43"
Quads:
25"

After:

Age:
18
Height:
5'10"
Weight:
175 lbs
Body Fat:
14-16%
Waist:
34"
Chest:
40"
Quads:
22"

dot
Why I Got Started
dot

I decided to change my body because I was sick of being the fat kid. One of the main reasons I got started was the negativity of others. I would just look at myself in the mirror and be disgusted with what I looked like. I knew I had to make a change.

I started in December of 2009 and cut weight until June 2010. I would have kept cutting but I realized it was not in my best interest to cut for that period of time and I needed to pack on muscle before I could cut again, so now I'm clean bulking.

I Decided To Change My Body Because I Was Sick Of Being The Fat Kid I Decided To Change My Body Because I Was Sick Of Being The Fat Kid
+ Click To Enlarge.
I Decided To Change My Body Because I Was Sick Of Being The Fat Kid.

dot
How I Did It
dot

I did it by reading and doing hours of research. I believe if you're going to do something, do it right, so I made sure to read annuls about nutrition and training to make sure I was doing things the right way. I followed a strict diet of high proteins, moderate fats and low carbs. I kept my calories around 700 below maintenance. This worked the best for me. I also lifted 4 times per week as well as doing cardio 4 times a week. I would do 15-20 minutes of HIIT on a treadmill after my weight training. At the end of the week I would give myself a re-feed day where I would eat mostly carbs throughout the day to replenish my glycogen storages.

I Did It By Reading And Doing A Ton Of Research I Did It By Reading And Doing A Ton Of Research
+ Click To Enlarge.
I Did It By Reading And Doing A Ton Of Research.

dot
Supplements
dot

Note: Supplement dosages and schedule listed below in Diet section.

dot
Diet
dot

Meal 1:

Meal 2:

Meal 3: Pre Workout

Meal 4: Post Workout

Meal 5:

Meal 6:

dot
Training
dot

TERMS YOU'LL NEED TO KNOW
Superset - Two exercises are performed consecutively without any rest.

Day 1: Quads/Biceps

Day 2: Chest/Calves

Day 3: Off

Day 4: Hamstrings/Back

Day 5: Shoulders/Traps/Triceps

Superset:

Day 6: Off

Day 7: Off

dot
Suggestions For Others
dot

No matter what; never give up. There were plenty of times when I cheated on my diet or I didn't feel like doing cardio and I told myself not to give up and push through it because in the end it would all be worth it. This quote kept me going:

"Suffer the Pain of Discipline, or Suffer the Pain of Regret."

If you put your mind to it you can do anything and you never want to let someone tell you can't do something. With hard work and dedication you can achieve your goals, you just have to believe in yourself. Seeing your body change in the mirror every week will keep you going, trust me!

Share This Article:
Facebook