Name: 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"

Why I Got Started

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 that I needed to pack on muscle before I could cut again, so now I'm clean bulking.

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

How I Did It

I did it by reading and doing a ton of research. I believe if you're going to do something, do it right, so I made sure to read a ton 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.

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I Did It By Reading And Doing A Ton Of Research.

Supplements

• Optimum Whey
• Optimum Casein
• Orange Triad Multivitamin
• Fish Oil
• Prolab Caffeine

Diet

Meal 1:

• 2 Whole Eggs
• 1 Whole Wheat Wrap
• 1 serving Fish Oil
• 3 Orange Triad Multivitamins
• 1 serving Prolab Caffeine

Meal 2:

• 4oz Grilled Chicken
• 6oz Veggies

Meal 3: Pre Workout

• 1 scoop of Optimum Whey
• 1 serving Prolab Caffeine

Meal 4: Post Workout

• 2 scoops of Optimum Whey

Meal 5:

• 6-8oz Grilled Chicken
• 6oz Veggies
• 1 serving Fish Oil
• 3 Orange Triad Multivitamins

Meal 6:

• 1 scoop Optimum Casein
• 2 tbsp of Peanut Butter

Training

Day 1: Quads/Biceps

• Squats: 4 sets of 8 reps
• Leg Presses: 3 sets of 8 reps
• Leg Extensions: 2 sets of 10 reps
• Barbell Curl: 3 sets of 8 reps
• Seated Dumbbell Curls: 2 sets of 8 reps
• Hammer Curls: 2 sets of 10 reps

Day 2: Chest/Calves

• Barbell Bench: 4 sets of 8 reps
• Incline Dumbbell Bench: 3 sets of 8 reps
• Dumbbell Flyes: 2 sets of 10 reps
• Seated Calf Raises: 3 sets of 10 reps
• Standing Calf Raises: 2 sets of 15 reps

Day 3: Off

Day 4: Hamstrings/Back

• Deadlift: 3 sets of 5 reps
• Leg Curl: 3 sets of 10 reps
• Machine Seated Row: 4 sets of 8 reps
• One-Arm Dumbbell Row: 3 sets of 8 reps
• Lat Pulldown: 3 sets of 8 reps
• Pullups: 2 sets of 10 reps

Day 5: Shoulders/Traps/Triceps

• Seated Military Press: 4 sets of 8 reps
• Arnold Dumbbell Press: 3 sets of 8 reps
• Dumbbell Lateral Raises: 2 sets of 10 reps
• Shrugs: 2 sets of 10 reps
• Dumbbell Shrugs: 2 sets of 15 reps

Superset:

• Skull Crushers: 3 sets of 8 reps
• Close-Grip Bench: 3 sets of 8 reps

• Rope Pulldowns: 2 sets of 10 reps
• Bench Dips: 2 sets of 12-15 reps

Day 6: Off

Day 7: Off

Suggestions For Others

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!

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