Frank Luciano Lost 74 Lbs And Made Fitness A Part Of His Life!

Frank was overweight and unhappy until he discovered the benefits of regular exercise and made a dramatic change to his lifestyle. See what motivated him!


Vital Stats

Name: Frank Luciano

Email: [email protected]

Bodyspace: bigluc917

Frank Luciano Frank Luciano

Before:

Age:
24
Height:
5'10"
Weight:
242 lbs
Body Fat:
29%
Waist:
40"

After:

Age:
25
Height:
5'10"
Weight:
168 lbs
Body Fat:
7%
Waist:
31"

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Why I Got Started
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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.

I Had Enough And Wanted To Make A Permanent Change
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I Had Enough And Wanted To Make A Permanent Change.

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How I Did It
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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.

I Got Into A Routine Of Consistently Going To The Gym And Really Began To Love Working Out I Got Into A Routine Of Consistently Going To The Gym And Really Began To Love Working Out
+ Click To Enlarge.
I Got Into A Routine Of Consistently Going To The Gym And
Really Began To Love Working Out.

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Supplements
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Note: Supplement dosages and schedule listed below in Diet section.

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Diet
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Meal 1:

Meal 2:

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

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Training
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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

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Suggestions For Others
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