Anthony Vannelli Packed On 33 Pounds Of Muscle For Swimming!

Anthony first decided to start lifting weights to become a stronger swimmer, but he soon found that bodybuilding had become his true passion. Read on to learn how he packed on 33 pounds of muscle!

Before Before:
135 lbs
After After:
168 lbs

Vital Stats

Name: Anthony Vannelli

Age: 16
Height: 5'7"
Weight: 135 lbs
Body Fat: 19%
Arms: 10"
Max Bench: 120 lbs
Max Curl: 60 lbs
Max Deadlift: 140 lbs
Max Squat: 135 lbs

Age: 18
Height: 5'7"
Weight: 168 lbs
Body Fat: 10%
Arms: 16.5"
Max Bench: 230 lbs
Max Curl: 135 lbs
Max Deadlift: 320 lbs
Max Squat: 315 lbs

Why I Got Started

Growing up, I was always one of the shortest kids in school and never really had much muscularity. I was never fat, but my physique was always 'doughy' and soft.

My excuse for not lifting weights was that I was waiting for my growth spurt. But, by the end of 10th grade I realized since my mom is 5-foot-1 and my dad is 5-foot-5 and I haven't grown at all in the last year, I figured a growth spurt was wishful thinking.

I was a decent swimmer at that point, but nothing special. I envied the other more muscular and fast swimmers and wanted to qualify for regionals like the elite swimmers. I decided to give it my all to train with weights to become a better swimmer and reach my goals.

I Decided To Give It My All To Train With Weights To Become A Better Swimmer And Reach My Goals.
Enlarge Click Image To Enlarge.
I Decided To Give It My All To Train With
Weights To Become A Better Swimmer And Reach My Goals.

By the end of 11th grade, with the progress I made, I successfully qualified for regionals. Months later, I surpassed my expectations and qualified for YMCA nationals and even received letters from college swim teams. However, I ended up loving the sport of bodybuilding even more than swimming.

How I Did It

After possibly reading every nutritional and workout article on, I went on a strict diet consisting of high protein foods with moderate carbohydrates.

I also ate at least every 2-or-3 hours to keep my metabolism high. I have tried many workout regimens as well. The one that I enjoyed the most was a 4-day-on and 1-day-off routine.

Day one is chest and biceps. Day two is back and triceps. Day three is shoulders and traps. Day four is legs. Day 5 is off/cardio. I usually do abs and cardio every other day for no more than 20 minutes each.

I Went On A Strict Diet Consisting Of High Protein Foods With Moderate Carbohydrates.
Enlarge Click Image To Enlarge.
I Went On A Strict Diet Consisting Of
High Protein Foods With Moderate Carbohydrates.


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Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:


I'm a strong believer in Johnnie Jackson's methods of never doing the same workouts and hitting everything from different angles. I always mix up heavy and light as well as high reps with low reps. You always have to shock your muscles and try new things.

Here is an example chest and bicep workout:

Suggestions For Others

Don't get discouraged by others in the gym. Find ways that motivate yourself and always be willing to listen to advice from your elders and try new things

Don't Get Discouraged By Others In The Gym.
Enlarge Click Image To Enlarge.
Don't Get Discouraged By Others In The Gym.

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