Teen Amateur Of The Week: Frank Caraglio

Getting to peak condition is never an easy road, especially if you don't have the knowledge to get there. Once Frank knew how, he did. Learn from him!

Name: Frank Caraglio
BodySpace: GroundTurkey
Age: 18  Height: 5'6"  Weight: Contest - 153 lbs, Offseason - 165-175 lbs
Location: Hamden, CT
Years Bodybuilding: 3

How Did You Get Started?

I was an obese child, the token fat kid. Around 7th grade I got fed up with the teasing and negativity, so I ate cold turkey and dropped all my body fat, not exactly in the most bodybuilding friendly way. Then instead of being fat, I was a stick. I had no fat, but no muscle either. I wanted to gain weight, but my biggest fear was becoming the fat kid again.

After looking around the Internet, starting to look at all types of bodybuilding websites (like this one) and starting to gather information - I was bitten by the iron bug. It's been 3 years since then, and I haven't looked back. On June 18, 2011, I competed in my first bodybuilding competition, the 2011 NPC Connecticut State Championships. I won the 16-17-year-old Teen class and the Lightweight Open class. Not bad for my first show!

What Workout Plan Works Best for You?

2x Drop Program - this program is a modified version of a H.I.I.T. program but instead of just one working set I do two. After 1-or-2 very light warm-ups I perform one working set to complete failure, rest 1-3 minutes then using the same weight I perform another set to complete then beyond, usually doing multiple drop sets. Here's a sample:

NOTE: On last set of every exercise do 1-2 drop sets until complete failure, unless noted otherwise.

Day 1: Back/Hamstrings

Day 2: Chest/Calves/Abs

Day 3: Off

Day 4: Biceps/Triceps/Forearms

Day 5: Quads/Abs

Day 6: Shoulders/Calves

Day 7: Off


Done for 20-30 minutes, 3 times per week offseason and up to 2 times per day pre-contest. Weight training does not differ from offseason to pre-contest.

Fat boys can get thin; skinny guys can get huge ... if they work!

What Nutrition Plan Works Best for You?

Being the stereotypical endo-morph that I am, my body does not handle carbs well at all. I rarely go above 250g, even in the offseason, and only 300g when I carb-load before a show. Normally in the offseason my carbs are between 200-215g, my fats are 55-60g, and my protein is between 270-280g. Here is a sample offseason day:

Meal 1: Breakfast 7:00 a.m.
Meal 2: 10:00 a.m.
Meal 3: 12:30 p.m.
Meal 4: Pre-Workout 3:30 p.m.
Meal 5: Post Workout 6:00 p.m.
Meal 6: 7:00 p.m.
Meal 7: Before Bed 10:00 p.m.
What Supplements Have Given You the Greatest Gains?
Why Do You Love Fitness/Bodybuilding?

There are too many reasons to count, but I'll keep it short. Overall, this sport makes you a more disciplined and driven person. I am a goal-oriented person, so nothing suits me more than contest prep; it's the hardest thing a person can do! AND swimming class wouldn't have been half as fun this year without pumping some iron and eating plain chicken!

What Motivates You To Follow A Healthy Lifestyle?

Being an overweight child, I know firsthand what it's like to be overweight, out of shape, and run down. My main motivation for a healthy diet and exercise is so I never have to worry about going back to THAT again. And like I said, I love bodybuilding and I love working out, a healthy lifestyle comes naturally.

What Made You Want to Achieve Your Goals?

When I put my mind to something, I give nothing less than 100% effort. I have always been a goal-oriented person which has its obvious benefits when it comes to competitive bodybuilding. Being highly self-motivated, wanting to make a change in my physique, and (like most high school guys) looking good for the ladies have been huge motivational factors toward my success.

What Are Your Future Fitness/Bodybuilding Plans?

Right now I'm starting what I hope to be a long and prosperous offseason. When my schedule allows me to dedicate myself fully to contest prep again, I would love to do more shows and continue to progress through the amateur ranks.

What One Tip Would You Give Other Fitness Competitors?

To try anything and everything until they find what works best for them. In bodybuilding no one person has all the answers and there's always a million and one ways to perform an exercise. We all have different bodies, so experiment and let your instinct decide what you think is right for you.

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Evan Centopani, Tom Platz, Dorian Yates, Phil Heath, and Kai Greene.

What Features Do You Use On Bodybuilding.com?

I'm always looking through the store for the best deals on supplements and I can spend hours looking through the SuperSite; so much information in one place!

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