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

Q
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
  • Pull-Overs Pull-Overs

    Pull-Overs

    2 sets of 8-12 reps
  • Reverse-Grip Pull-Downs Reverse-Grip Pull-Downs

    Reverse-Grip Pull-Downs

    2 sets of 8-12 reps
  • Bent-Over Barbell Rows Bent-Over Barbell Rows

    Bent-Over Barbell Rows

    2 sets of 10-12 reps
  • Reverse Grip Hammer Strength Rows Reverse Grip Hammer Strength Rows

    Reverse Grip Hammer Strength Rows (shown with regular grip)

    2 sets of 8-12 reps
  • T-Bar Rows T-Bar Rows

    T-Bar Rows

    2 sets of 8-12 reps
  • Deadlifts Deadlifts

    Deadlifts

    2 sets of 6-8 reps
  • Lying Leg Curl Lying Leg Curl

    Lying Leg Curl

    2 sets of 8-10 reps
  • Seated Leg Curl Seated Leg Curl

    Seated Leg Curl

    2 sets of 10-12 reps
  • Glute/Ham Raises Glute/Ham Raises

    Glute/Ham Raises

    2 sets to failure


Day 2: Chest/Calves/Abs
  • Incline Barbell Press Incline Barbell Press

    Incline Barbell Press

    2 sets of 8-12 reps (plus forced reps)
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    2 sets of 8-12 reps
  • Flat Hammer Strength Press Flat Hammer Strength Press

    Flat Hammer Strength Press

    2 sets of 8-12 reps
  • Incline Dumbbell Flyes Incline Dumbbell Flyes

    Incline Dumbbell Flyes

    2 sets of 8-12 reps
  • Cable Crossover Cable Crossover

    Cable Crossover

    2 sets of 10-12 reps
  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    2 sets of 10-15 reps
  • Seated Calf Raises Seated Calf Raises

    Seated Calf Raises

    2 sets of 12-15 reps
  • Weighted Reverse Crunch Weighted Reverse Crunch

    Weighted Reverse Crunch

    2 sets of 10-15 reps
  • Weighted Decline Crunch Weighted Decline Crunch

    Weighted Decline Crunch

    2 sets of 10-20 reps
  • Double Crunch Double Crunch

    Double Crunch

    2 sets to failure


Day 3: Off

Day 4: Biceps/Triceps/Forearms
  • Incline Dumbbell Curls Incline Dumbbell Curls

    Incline Dumbbell Curls

    2 sets of 8-12 reps (negatives plus drop)
  • Barbell Curls Barbell Curls

    Barbell Curls

    2 sets of 8-12 reps (forced reps/negatives plus drop)
  • Standing Alternating Dumbbell Curls Standing Alternating Dumbbell Curls

    Standing Alternating Dumbbell Curls

    2 sets of 6-8 reps
  • Seated Hammer Curls Seated Hammer Curls

    Seated Hammer Curls

    2 sets of 8-12 reps
  • One Arm Dumbbell Preacher Curls One Arm Dumbbell Preacher Curls

    One Arm Dumbbell Preacher Curls

    2 sets of 10-12 reps (forced reps/negatives, no drop)
  • Rope Press-Downs Rope Press-Downs

    Rope Press-Downs

    2 sets of 8-12 reps
  • Lying Triceps Extension Lying Triceps Extension

    Lying Triceps Extension

    2 sets of 8-12 reps (negatives/forced reps plus drop)
  • Machine Dips Machine Dips

    Machine Dips

    2 sets of 10-12 reps
  • Decline Dumbbell Extensions Decline Dumbbell Extensions

    Decline Dumbbell Extensions

    2 sets of 10-12 reps
  • Bench Dips Bench Dips

    Bench Dips

    2 sets to failure (no drop)


Day 5: Quads/Abs
  • Hack Squat Hack Squat

    Hack Squat

    2 sets of 8-15 reps
  • Leg Press Leg Press

    Leg Press

    2 sets of 8-15 reps
  • Squats Squats

    Squats

    2 sets of 8-15 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    2 sets of 10-15 reps
  • Hanging Leg Raises Hanging Leg Raises

    Hanging Leg Raises

    2 sets of 8-15 reps
  • Weighted Reverse Crunch Weighted Reverse Crunch

    Weighted Reverse Crunch

    2 sets of 10-15 reps
  • Weighted Decline Crunch Weighted Decline Crunch

    Weighted Decline Crunch

    2 sets of 10-20 reps


Day 6: Shoulders/Calves
  • Standing Dumbbell Laterals Standing Dumbbell Laterals

    Standing Dumbbell Laterals

    2 sets of 10-12 reps
  • Smith Machine Overhead Press Smith Machine Overhead Press

    Smith Machine Overhead Press

    2 sets of 8-12 reps
  • Wide Grip Upright Row Wide Grip Upright Row

    Wide Grip Upright Row

    2 sets of 10-12 reps
  • Behind The Back Cable Laterals Behind The Back Cable Laterals

    Behind The Back Cable Laterals

    2 sets of 10-12 reps (negatives, no drop)
  • Reverse Pec Deck Flyes Reverse Pec Deck Flyes

    Reverse Pec Deck Flyes

    2 sets of 8-12 reps
  • Seated Bent Over Laterals Seated Bent Over Laterals

    Seated Bent Over Laterals

    2 sets of 10-15 reps
  • Seated Calf Raises Seated Calf Raises

    Seated Calf Raises

    2 sets of 8-15 reps
  • Donkey Calf Raises Donkey Calf Raises

    Donkey Calf Raises

    2 sets of 8-15 reps


Day 7: Off


Cardio

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.
  • Eggs

    Eggs

    6 egg whites, 3 whole eggs

  • Oatmeal

    Oatmeal

    1 cup, uncooked measure

  • Frozen Blueberries

    Frozen Blueberries

    1/2 cup

Meal 2: 10:00 a.m.
  • Chicken Breast

    Chicken Breast

    6 ounces

  • Broccoli

    Broccoli

    4 ounces

  • Sweet Potato

    Sweet Potato

    4 ounces

Meal 3: 12:30 p.m.
  • Chicken Breast

    Chicken Breast

    6 ounces

  • Broccoli

    Broccoli

    4 ounces

Meal 4: Pre-Workout 3:30 p.m.
  • Eggs

    Eggs

    6 egg whites, 3 whole eggs

  • Sweet Potato

    Sweet Potato

    4 ounces

  • Apple

    Apple

    1 large apple

Meal 5: Post Workout 6:00 p.m.
Meal 6: 7:00 p.m.
  • Tilapia

    Tilapia

    6 ounces

  • Broccoli

    Broccoli

    4 ounces

Meal 7: Before Bed 10:00 p.m.
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!