Amateur Bodybuilder Of The Week: Frank Pomes

Frank needed more muscle to throw around on the ice. See how his work in the gym provided the strength he needed.

Name: Frank Pomes
BodySpace: Mazdaspeed6
Age: 22  Height: 6'0"  Weight: 183 lbs
Location: Orange, CT
Years Competing: 4

How Did You Get Started?

I got started lifting back in 2006 when I had to start training for my high school hockey team. At first I could care less about lifting and thought it was stupid. So pretty much for a whole year I never gave it my full effort. It wasn't until 2007 when I saw a friend who had been lifting for a few years and thought it was pretty cool how he could out-power people while playing hockey.

So late 2007, sometime in November, I started pushing myself harder during my workouts. Not too long after that I came down with mono and lost approximately 25 pounds, down to 150 pounds. So once I was fully recovered I started lifting again and eating a ton of food trying to gain back the weight I lost. It wasn't until late 2008 I started to see some small results. Over the next 3 years I met a lot of friends at the gym who really taught me what to eat/ when to eat it to fully benefit my workout. I would have to say I have seen the greatest improvement in size within the last year. I think that has a lot to do with understanding what my body needs as far as a workout and what foods to eat. I can't wait to see what the future brings!

When you give your body to exercise science, the extraordinary results will change your world for the better.

What Workout Plan Worked Best For You?

Over the past 4 years of lifting I have alternated my workouts and have tried lots of different routines. I recently noticed that a dropset-style workout really gives me a great pump and stimulates the most muscle fibers. I try to keep my first set between 4-8 reps with a slow controlled movement getting a good squeeze. The drop set will be between 8-12 reps and the last few reps should be cheating reps. I have recently started doing crossfit workouts to mix things up. I have noticed my shoulders, back and legs have filled out some since I started. It's funny, I always thought I was in good shape; until I started doing CrossFit, I then realized I need to step my cardio game up. I've always been apposed to mixing cardio and weight training but after doing it now for a little more than a month I can definitely say it's something I'm going to keep including in my workouts.

Normal gym workout:

Day 1: Back

Day 2: Chest


Day 3: Legs/Abs

Day 4: Shoulders


Day 5: Arms

Day 6: Off

Day 7: Legs/Abs

More detail on my workouts can be at

Amateur Bodybuilder Frank Pomes: Hard Work

Watch The Video - 03:37

What Nutrition Plan Has Worked Best For You?

I have come a long way on my nutrition in the past two years thanks to my buddy Tom. I'm currently in my bulking phase, but I try to stay to complex carbs for my carbohydrate intake, only having simple carbs right when I wake up and post workout. The majority of my protein intake is eggs and chicken throwing steak in there once or twice per week. I will also get mixed veggies in at least one meal per day. I'm not a huge seafood guy but will throw a piece of cod, shrimp, or even lobster in replace of a chicken meal once in a blue moon. Here is my current clean bulking diet:

Meal 1
Meal 2: 45 Minutes Pre-Workout
Meal 3: Immediately Post Workout
Meal 4
Meal 5
Meal 6
Meal 7
Meal 8

Protein Pudding

What Supplements Have Given You The Greatest Gains?

I'm a huge fan of Gaspari IntraPro for my post-workout shake. It tastes amazing and never gives me stomach issues. I also take in about 25g of glutamine per day. I have noticed that my joints, especially my shoulders, ache much less than they used to. I also like taking 5g of BCAAs before, post, and with meal 6. Before bed I like to make a pudding with 1 1/2 scoops of Optimum Gold Standard 100% Casein and 1/2 scoop of Gaspari MyoFusion mixed with just enough cold water to make a pudding.

With Meal 1 & Post Workout
Pre Workout, Post Workout, & With Meal 6
Post Workout
With Meal 4
With Meal 8
Why Do You Love Fitness/Bodybuilding?

I enjoy bodybuilding because I think there is nothing cooler than pushing the body to the limit day-in and day-out, and over time it transforms into a work of art. I also look at it this way; you're only given one body so why not keep it in the healthiest shape possible? Not to mention getting compliments on how good you look.

What Motivates You To Follow A Healthy Lifestyle?

I would say my family and friends motivate me to stay healthy. My family, like most out there today, has seen its fair share of sicknesses, so I try to stay as healthy as I can so I can get the most out of life. Also my cousins are at the age now where they are really starting to get into lifting/ playing sports so I love the fact they come asking me for advice on how to train for their specific sport.

What Made You Want To Achieve Your Goals?

I'd have to say it's something that comes from deep down in me. My family has been very supportive of my goals and always has my back no matter what it is. So between them and the more I keep seeing improvement, the more the fire burns inside. I also find it a great way to relieve my stress; whatever ticks me off or gets under my skin during the day I can always take it out at the gym!

What Are Your Future Fitness/Bodybuilding Plans?

I can see myself competing in all-natural shows in the next few years. I'm waiting on my body to fully develop before I start to compete. My biggest goal of all is to make it into a big name fitness magazine. In the next few years I may even try to compete in the CrossFit games - who knows!

What One Tip Would You Give Other Fitness Competitors?

One tip I could give other fitness competitors is to take your time and enjoy lifting for what it is. The bodybuilding road is a long journey and there's no need to rush it. Enjoy the ride!

Who Are Your Favorite Fitness Competitors/Bodybuilders?

I'm a big fan of Evan Centopani and Derek Poundstone. They are both local to me and I would love to be 1/3 the size they are one day. From what I hear they are good guys who are willing to give advice and tips to other gym rats. Derek recently opened a new gym about 20 miles from me and I intend on going and checking it out soon.

What Features Do You Use On

Store, BodySpace, and I poke around in the forums.

Photographic & Video Credit

Al Garseeyuh, Garseeyuh Clothing

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