Vital Stats
Name: Ricardo Bianchi
Email: Brgoiania@hotmail.com
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After: |
Why I Got Started
I got started because I was tired of being the fat kid; I was tired of going to the beach or a pool and being embarrassed of taking my shirt off. I knew that at my age I was not supposed to be in the shape I was in.
I knew I didn't eat healthy and I wasn't healthy and it bothered me to the point where I couldn't take living that lifestyle anymore. I wanted to spark change in my life and live healthier which would bring increased longevity.
I wanted to get healthy and improve my physique and my self confidence, and I knew if I could do it, I could maybe help others around me who were in the same situation, that I could serve as motivation for them.
So I hit the gym hard and never looked back.
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I wanted to get healthy and improve my physique and my self confidence.
How I Did It
I always knew how to work out because when I was younger I was always in the gym because of high school sports so I was introduced to weights at a young age and I had some experience and wasn't new to it.
My problem was I wasn't too motivated and I would go to the gym and last 5 months and quit, and 3 months later start up again. After a while I completely stopped going and that's when I really fell out of shape, put on weight, gained a lot of body fat and lost a lot of endurance.
I realized that I couldn't live like that much longer because if I let it continue it would only get worse. I got back in the gym and hit the weights hard. I started getting involved with nutrition and gained a passion for health and fitness.
When I entered college I became an exercise science major and that also really helped me turn my body around because I started to gain knowledge and apply it to my everyday life.
Ever since then, health and fitness have become my lifelong goal and passion.
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I started getting very involved with nutrition and
gained a passion for health and fitness.
Supplements
Morning, Afternoon, and Post Workout:
- Nature's Best Zero Carb Isopure: 2 scoops
Three Times Daily With Meals:
- NOW L-arginine: 2 caps
- Optimum Nutrition Fish Oil: 1 cap
Before All Meals:
Pre Workout:
- All American EFX Kre-Alkalyn EFX: 2 tabs
Diet
Meal 1:
- 2 scoops Nature's Best Zero Carb Isopure
- 8 oz fat free milk
- 1 banana
Meal 2:
- Mixed salad greens
- 4 tbsp olive oil
- 8oz grilled chicken breast
Meal 3:
- 2 grilled chicken breasts
- 1 cup raw broccoli
- 1 cup carrots
Meal 4:
- 2 scoops Nature's Best Zero Carb Isopure
- 8 oz fat free milk
- 1 all natural peanut butter and jelly sandwich on 2 slices 100% whole wheat bread
Meal 5: Post Workout
- 2 scoops Nature's Best Zero Carb Isopure
Meal 6:
- 2 grilled tilapia fillets
- 2 cups vegetables
Training
Day 1: Legs/Calves/Abs
Jogging-Treadmill25 mins at high intensity
Barbell Squat4 sets of 15,12,10,8 reps
Leg Press4 sets of 15,12,10,8 reps
Leg Extensions4 sets of 15,12,10,8 reps
Seated Leg Curl4 sets of 15,12,10,8 reps
Standing Calf Raises4 sets of 15,12,10,8 reps
Seated Calf Raise4 sets of 15,12,10,8 reps
Cable Crunch4 sets of 20 reps
Day 2: Chest/Abs
Jogging-Treadmill25 mins at high intensity
Barbell Incline Bench Press - Medium Grip4 sets of 15,12,10,8 reps
Dumbbell Bench Press4 sets of 15,12,10,8 reps
Decline Barbell Bench Press4 sets of 15,12,10,8 reps
Butterfly4 sets of 15,12,10,8 reps
Bench Dips4 sets of 15,12,10,8 reps
Cable Crunch4 sets of 20 reps
Day 3: Back/Abs
Jogging-Treadmill25 mins at high intensity
Pullups4 sets of 15,12,10,8 reps
Wide-Grip Lat Pulldown4 sets of 15,12,10,8 reps
V-Bar Pulldown4 sets of 15,12,10,8 reps
Lying T-Bar Row4 sets of 15,12,10,8 reps
Bent Over Two-Dumbbell Row4 sets of 15,12,10,8 reps
Seated Cable Rows3 sets of 10,8,6 reps
Hyperextensions (Back Extensions)3 sets of 10,8,6 reps
Cable Crunch4 sets of 20 reps
Day 4: Shoulders/Abs
Jogging-Treadmill25 mins at high intensity
Barbell Shoulder Press4 sets of 15,12,10,8 reps
Standing Barbell Press Behind Neck4 sets of 15,12,10,8 reps
Side Lateral Raise4 sets of 15,12,10,8 reps
Low Pulley Row To Neck4 sets of 15,12,10,8 reps
Cable Crunch4 sets of 20 reps
Day 5: Arms/Abs
Jogging-Treadmill25 mins at high intensity
Weighted Bench Dip4 sets of 15,12,10,8 reps
Triceps Pushdown4 sets of 15,12,10,8 reps
Lying Triceps Press4 sets of 15,12,10,8 reps
Standing Dumbbell Triceps Extension4 sets of 15,12,10,8 reps
Barbell Curl4 sets of 15,12,10,8 reps
Preacher Curl4 sets of 15,12,10,8 reps
Reverse Barbell Curl4 sets of 15,12,10,8 reps
Seated One-Arm Dumbbell Palms-Up Wrist Curl4 sets of 25 reps
Cable Crunch4 sets of 20 reps
Day 6: Rest
Day 7: Rest
Suggestions for Others
If you are trying to improve your physique or just overall improve your health it can be done, it may seem impossible but with time and effort anything can be accomplished.
Don't give up because a healthy life is a life worth living!
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