Vital Stats
Name: Frank Luciano
Email: Easton917@aol.com
Bodyspace: bigluc917
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After: |
Why I Got Started
As kid and as a teenager I was always a picky eater. Most of the foods I did eat were very unhealthy and lead me to forming horrible eating habits. For most of my life I got away with eating these foods because I was young and always playing some kind of sport or taking part in some kind of physical activity. Although I was never in great shape, I was never concerned about my appearance at this point.
When I got to college my eating habits began to get worse and my activity levels became almost nonexistent. Like most college students I gained the "freshman 15" my first year. Unfortunately my weight gain did not end after my freshman year, by graduation I gained about 55 pounds. I went about three years without taking my shirt off in public due to the embarrassment I felt from my weight gain. Even on vacations I would always be seen wearing a T-shirt by the pool or on the beach, usually sporting a nice farmer's tan. Finally in late 2009 I decided I had enough and wanted to make a permanent change.
Click To Enlarge. I Had Enough And Wanted To Make A Permanent Change.
How I Did It
I started off simply wanting to lose weight by dieting with little exercise. This worked for a few months, but I soon became stuck at a weight well short of my goal. At this point my best friend began trying to talk me into joining the gym he belonged to and start working out with him. I decided this was a good idea and joined the gym and started to go with him regularly. I got into a routine of consistently going to the gym and really began to love working out. By this time I discovered bodybuilding.com and soon became obsessed with anything to do with fitness and nutrition. To this day I regularly visit bodybuilding.com to read up on bodybuilding and nutrition, always learning something new.
Click To Enlarge. I Got Into A Routine Of Consistently Going To The Gym And
Really Began To Love Working Out.
Supplements
- NOW Dextrose Powder
- Optimum 100% Whey Protein
- Optimum ZMA
- Universal Animal Pak
- SciVation Xtend
- Optimum 100% Casein Protein
Note: Supplement dosages and schedule listed below in Diet section.
Diet
Meal 1:
- 2 Whole Eggs, 4 Egg Whites
- 1 Whole Wheat English Muffin
- 1 serving Higher Power Chromium Picolinate
- 1 serving Universal Animal Pak
Meal 2:
- 1 Whole Egg, 3 Egg Whites
- 1 Whole Wheat English Muffin
- 1 scoop Optimum 100% Whey
Meal 3:
- 8 oz Chicken
- 1 cup Brown Rice
- 10 Almonds
Meal 4:
- 8 oz Chicken
- 1 cup Brown Rice
- 10 Almonds
Meal 5:
- 1 tbsp Peanut Butter
- 1 Whole Wheat English Muffin
- 1 scoop Optimum 100% Whey
- 1 serving Gaspari Nutrition SuperPump250
Meal 6: Post Workout
- 2 scoops Gaspari Nutrition MyoFusion
- 2 servings NOW Dextrose
- 1 serving SciVation Xtend
Meal 7:
- 12 oz Chicken
- 1 cup Broccoli
Meal 8: Before Bed
- 1 scoop Optimum 100% Casein Protein
- 1 serving Optimum ZMA
Training
Day 1: Back
- Warm-up: Jump Rope 10 minutes
- Pull-ups: 3 sets of 8-12 reps
- Lat Pulldowns: 3 sets of 8-12 reps
- Bent Over Row: 4 sets of 6-12 reps
- Close-Grip Row: 3 sets of 8-12 reps
- Dumbbell Row: 3 sets of 8-12 reps
Superset:
- Back Flyes: 3 sets of 8-12 reps
- Back Extensions: 3 sets of 8-12 reps
Day 2: Chest/Abs
- Warm-up: Jump Rope 10 minutes
- Incline Press (Barbell or Dumbbell): 4 sets of 6-12 reps
- Flat Press (Barbell or Dumbbell): 4 sets of 6-12 reps
- Dumbbell Flyes: 3 sets of 8-12 reps
Superset:
- Dumbbell Pullovers: 3 sets of 8-12 reps
- Pushups: 3 sets of 8-12 reps
Superset:
- Cable Crunch: 3 sets of 10-15 reps
- Dumbbell Side Bend: 3 sets of 10-15 reps
Superset:
- Side Bridge: 3 sets of 1-2 minute reps
- Leg Raises: 3 sets of 10-15 reps
Day 3: Rest
Day 4: Arms/Abs
- Warm-up: Jump Rope 10 minutes
- Skull Crushers: 4 sets of 8-12 reps
- Seated Tricep Press: 3 sets of 8-12 reps
Superset:
- V-Bar Cable Pushdowns: 3 sets of 8-12 reps
- Dips: 3 sets of 8-12 reps
- Barbell Curls: 3 sets of 8-12 reps
- EZ Bar Curls: 3 sets of 8-12 reps
- Preacher Dumbbell Hammer Curls: 3 sets of 8-12 reps
- Decline Crunches: 4 sets of 10-15 reps
Superset:
- Side Bridge: 3 sets of 1-2 minute reps
- Leg Raises: 3 sets of 10-15 reps
Day 5: Rest
Day 6: Shoulders/Abs
- Warm-up: Jump Rope 10 minutes
- Shoulder Press (Barbell or Dumbbell): 4 sets of 6-12 reps
Superset:
- Front Raise: 3 sets of 8-12 reps
- Upright Row: 3 sets of 8-12 reps
Superset:
- Side Raise: 3 sets of 8-12 reps
- Shrugs: 3 sets of 8-12 reps
Superset:
- Cable Crunch: 3 sets of 10-15 reps
- Dumbbell Side Bend: 3 sets of 10-15 reps
Superset:
- Side Bridge: 3 sets of 1-2 minute reps
- Leg Raises: 3 sets of 10-15 reps
Day 7: Legs/Abs
- Warm-up: Jump Rope 10 minutes
- Squats: 5 sets of 8-15 reps
- Deadlifts: 4 sets of 8-12 reps
- Leg Press: 3 sets of 6-10 reps
Superset:
- Hamstring Curls: 4 sets of 8-12 reps
- Calf Raises: 4 sets of 8-12 reps
- Decline Crunches: 4 sets of 10-15 reps
Superset:
- Side Bridge: 3 sets of 1-2 minute reps
- Leg Raises: 3 sets of 10-15 reps
- Cardio: 20 minutes on Treadmill
Suggestions For Others
Don't make excuses...I made excuses all the time and so far I have proven every one of them to be false.