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Before: 145 lbs |
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After: 220 lbs |
Vital Stats
Name: Andrew Rigato
Email:
Age: ~16
Before Stats:
Height: 6'0"
Weight: 145 lbs
Max Bench Press: 95 lbs
Arms: 12"
Chest: 34"
Legs: 19"
After Stats:
Height: 6'2 1/2"
Weight: 220 lbs
Max Bench Press: 360 lbs
Arms: 17 1/4"
Chest: 45 1/4"
Legs: 25"
What Got Me Started
All throughout my life I was athletic. I played baseball through 10th grade and I played basketball through 8th grade. I had always wanted to play football but I never tried out because I thought I was too small for the sport. Well in 10th grade I got into weight training and saw a few gains and got a little confidence and decided to play football. My coach was religious about lifting weights and it was then that I caught the bodybuilding bug.
Click To Enlarge. Andrew Rigato, Before & After.
How I Did It
My dad was an amateur bodybuilder that did some competing and when I started working out he taught me the basics on bodybuilding as far as nutrition and lifting. He made it obvious to me the reasons why I haven't been gaining weight. It was my poor diet and lack of knowledge in lifting weights.
He put me on a program eating 6-8 meals per day that included 30 grams of protein and 80-100 complex carbohydrates. I also got on nitric oxide stimulators and creatine. I was doubtful because of how skinny I had been, but he told me if you do what I tell you your body cant help but grow.
At one point I was eating every three hours and at night I was getting up twice to drink a protein shake. Well sure enough in the first three months I gained an incredible 26 pounds and managed to keep my abs. It was from that point on I understood that all you need is dedication and the results will come.
Click To Enlarge. Andrew Rigato.
Supplements
My staples for supplementation are creatine and protein. I take MuscleTech's CellTech but I cycle protein because of the different digestion rates. My two types of protein are Six Star Whey and Universal's 100% Egg.
I also make sure that I am getting the right overall vitamins and minerals so I go with Animal Pak. I take AnimalStak 2 as a testosterone booster. I take Universal's Uni-Liver to ensure highest dosage of Amino Acid's on the planet per pill.
I take BCAA's for anti-catabolism. I also take Omega 3-6-9 fatty acids because studies have shown them to increase protein synthesis. And my favorite of all is Muscletech's new pre workout psychoactive experience NaNO Vapor. It gets me psyched for my workouts crazy intensity mind blowing pumps and endurance a triathlete wish they had.
Diet
This is my typical day as far as diet goes:
- Meal One: 4 eggs, 3 strips of bacon, 2 pieces of toast, and a glass of milk.
- Meal Two: 2 burritos with sweet tea
- Meal Three: 2 bagels and a protein shake
- Meal Four: Chicken broccoli and pasta
- Meal Five: Protein shake
- Meal Six: Weight gainer shake
Click To Enlarge. Andrew Rigato.
Training
My Split Routine:
My Workout:
Chest:
- Flat back Barbell Bench Press - 1 warm-up set of 15 reps - 3 sets of 6-8 reps
- Incline Barbell Bench Press - 3 sets of 10 reps
- Decline Barbell Bench Press -3 sets of 8-10 reps
- Flat back Dumbbell Flyes - 3 sets of 10
Click Here For A Printable Log Of Andrew Rigato's Chest Workout.
Triceps:
- Close Grip Bench - 3 sets of 10 reps
- Skull Crushers - 3 sets of 10
- Seated Dumbbell Tricep ext. - 3 sets of 10 reps
- Tricep Pushdowns - 3 sets of 10 reps
Click Here For A Printable Log Of Andrew Rigato's Triceps Workout.
Back:
- Wide Grip Pulldowns - 1 warm-up set of 10 reps - 3 sets of 10 reps
- Close Grip Pulldowns - 3 sets of 10 reps
- T-Bar Rows - 3 sets of 10 reps
- Seated Rows - 3 sets of 10 reps
- Shrugs - 3 sets of 15 reps
Click Here For A Printable Log Of Andrew Rigato's Back Workout.
Biceps:
- Barbell Preacher Curls - 3 sets of 8 reps
- Close Grip cable curls - 3 sets of 10 reps
- Concentration Curls - 3 sets of 10 reps
- Overhead Cable Curls - 3 sets of 10 reps
Click Here For A Printable Log Of Andrew Rigato's Biceps Workout.
Shoulders:
- Seated Barbell Press - 1 warm-up set of 10 reps - 3 sets of 8-10 reps
- Upright rows - 3 sets of 10 reps
- Frontal Barbell Raises - 3 sets of 10 reps
- Seated Lateral Raises - 3 sets of 10 reps
- Reverse Flyes - 3 sets of 10 reps
Click Here For A Printable Log Of Andrew Rigato's Shoulder Workout.
Legs:
- Squat - 2 warm-up sets of 10
- Leg Press - 3 sets of 10 reps
- Leg extensions - 3 sets of 10 reps
- Leg Curls - 3 sets of 10 reps
- Seated Calf Raises - 3 sets of 30 reps
- Bicycle - 10 minutes of pyramid resistance
Click Here For A Printable Log Of Andrew Rigato's Leg Workout.
Suggestions
Do research on supplements. Follow SSS (Slow Strict and Smooth) when you workout. Remember form before weight. If you don't eat you won't grow; so eat 6-8 meals per day that are small but nutrient dense. Don't get impatient, results will come as long as you stay disciplined and keep working hard.
Click To Enlarge. Andrew Rigato.
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