Frankie

Frankie
27 yrs old 5’11
HS Wrestler at ~150 in ’01 – Spring ‘02
Car Accident – The Addiction Began
Graduated HS at ~ 175 lbs in Spring ‘03
Nutrition/ Training Program Began
Peaked Lean at 238 lbs (~13% bf) end of 2010
Currently Weigh 229 lbs (8.4% bf) 4/2012 

I was blessed with great genetics and my entire life I have been lean. I have been very athletic my entire life and I played hockey since I was a teenager and wrestled as soon as I was in middle school. I played hockey until ’05 and finished wrestling in ’02, after my car accident. Even though I was always athletic and into sports I never experienced training with weights, let alone knowing the importance of nutrition. I was in a serious car accident in early summer of 2002. I nearly lost my life but to this day I’m blessed that I didn’t. I was so hurt from the accident that I needed physical therapy for my lower body. My car rolled a number of times and because I was knocked unconscious my body took a beating as the car was rolling. I was unable to walk as my muscles in my legs were under so much stress. Physical therapy helped my body to get back the way it use to be my methods of stretching, light workouts (weights and cardio), and electro therapy. When I would use the weights simultaneously with cardio I felt something I never felt before. It was all over from that point on. When physical therapy was over I signed up for a local gym to continue my light workouts and stretching sessions. After speaking with a trainer, who I’m currently still very good friends with, he guided me in the right direction of how to properly train with weights. I continued to work out with weights my entire senior year of HS and stopped wrestling due to the fact that I was more interested in gaining weight and establishing a frame to build on. I packed on a ton of muscle in about a year, 25 lbs (~2 lbs a month). After HS I went onto college and needed extra side cash so I applied for a job at GNC. Once at GNC I was trained properly in supplemental use as well as other various supplements to help meet your nutritional needs. Working out in a gym with division one athletes’ helped me in more ways than I could explain because there was so much information that could be learned from various athletes’ from different parts of the country. I continued working out hard and lifting as much weight as possible (without hurting myself or being stupid). I would eat what I thought at the time was healthy but didn’t really have a clue about nutrition at the time. I would eat a couple meals a day, have a couple of protein shakes, usually skip breakfast, and, well, like any college student, I drank. Living away at college did not work out for me as well as I planned as my priorities were not in order so I had to be transferred to another university. While going to school somewhere else, and commuting ~2 hrs each way, I decided that I needed to bring my own foods as being away from home all day I needed some source of energy. This was my opportunity to understand exactly what my body needed properly in terms of nutrition. I first decided what my goal was going to be, because that directly related to what kind of nutrition plan I was going to follow. I was a more muscular than the average Joe and weighed in about ~200 lbs and decided that I wanted to become as lean as possible, and keep my muscle. I realized that from reading various books, blogs, and magazines that it would be extremely hard to keep all my muscle as if I was going to lose weight I’m might lose a couple pounds of muscle, but that was ok. I understood the importance of caloric intake. I started to realize how many calories my body burned from doing nothing and how many calories I needed to eat just to remain the same weight. I realized that by working out, or doing cardio, my body burned more calories, and by doing that I was able to eat the same but cut the calories I was giving to my body, thus allowing me to lose weight. When I first started it was an extremely easy to follow concept. I will eat a couple meals a day, spread them apart, go to the gym a couple days a week, and not eat more than my daily caloric intake, which was ~2100 calories a day. When I started losing weight I would adjust my caloric intake so that I didn’t gain the weight back but continued to lose weight in a healthy manner, and most importantly, still remaining to eat plenty of meals throughout the day. I started extremely simple and easy telling myself that I would eat 6 meals a day, cooking all my meals the night before for the most part, and my first three meals would have a starch, the rest veggies, and I would have protein in each meal. I would eat breakfast every morning at home, usually egg whites and oatmeal; bring some protein to make a shake throughout the day, possibly a yogurt, a handful of almonds, and usually a can of chicken salad. I would also get something to eat that I thought would be some healthy items that I can get out on the road while I’m making my commute to or from school. I would get half a sandwich a subway (turkey), a chili and side salad from Wendy’s, or a protein bar from a convenient store. Not only was I trying to eat my six meals during the day, a split of carbohydrates and protein with a small amount of fat mixed in, but I would look forward towards the weekend where I told myself that if I followed my meals throughout the week, that on the weekend I would allow myself to eat anything I want for one meal, sometimes even two. Something easy and small to look forward to, but hey, it was something rewarding for myself for working hard all week. This went on for about 2 months and I lost weight, not much muscle, and weighed in around 190. I lost ~10 lbs in 2 months, which is not much considering it is about a pound a week, from not much effort at all other than eating my six meals a day and working out a couple days a week. I took it to another level and started measuring everything I put in my mouth. When my meals were being packed the night before I would measure everything out.  I also started working out harder at the gym and doing cardio. Over the coarse of about half a year I weighed 178 lbs. Even though this time I lost 12 lbs my bodyfat was around 6%, which is really low for the everyday person. I was not eating enough and forcing myself to train hard. I had the desire … but this ignited something different.

After I saw the transformation in what little weight it was I started to dig head first into books, forums, websites, and talking with trainers at the gym (which I learned sometimes is not always the best thing to do) about nutrition. I knew that the working out helped, but it was really what and how much I was eating which enabled my body to transform. I read books on macronutrition and had a desire to learn more about calories and the effect they have on my body. Started simple, protein, carbs, and fat. Then went deeper into each. I knew the differences between them but had to understand the difference between starchy carbs and fiberous carbs. Understand why unsaturated fats are different from saturated fats. I had to find what nutrition plan worked best for my body and what macro split I should follow. I knew I needed to have protein in every meal, that was a must. I decieded that I was going to try get my weight back to what it was. I felt 6 meals a day and a split of carbs and fat would be sufficient. I had protein in every meal, first 3 meals carbs, and last 3 meals fat. I also ate some veggies throughout the day with a couple of my meals. I had to up my calories to around 2200 if I wanted to pack some muscle on because I needed to eat more, which I was not doing. So I started following this plan and it worked, as I put on about 1-2 lbs a week, for about 2-3 months. Then I tweaked my nutrition around a little more, added more calories, and started building muscle again. I have continued to follow this plan for almost 4 years now, increasing every so often, and have been able to add solid muscle weight to my body and remain lean. It took me quite some time but it worked.

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