Congratulations to Frank Canapino on a fantastic transformation these past 12 weeks! Frank had some tough days but remained consistent and on track! Watching the improvements he has made in his performance has been equally impressive! Looking forward to what his next 12 weeks will bring! Great work Frank!
- Lost 24.6 pounds
- Lost 8.8% body fat
- Gained 4.8% muscle
- Lost 9 years body age
- Lost 5 inches - waist
- Lost 2 inches - chest
- Lost 3.25 inches - hips
from Frank :
I've dieted before but I have been going up and down for the past few years. This time, as always, I was hoping to get back down to the weight I was at my wedding. In the past while dieting using macros was probably the most effective way for me to not only lose weight but still being able to train and keep strong.
Not just did I end up at a lower weight than I have been in over 3 years but I also ended up being at a lower body fat % than I think I have ever been. I was able to keep getting new PR's even while losing weight and other than a few days I didn't ever feel like I was "starving".
What are some of the most powerful lessons you are walking away with?
I have gone up and down in weight a ton of times past few years. While I have been working out at the gym basically the entire time its been my diet that has been the one thing that changes. Its also amazing to look at food I used to eat especially at work and realize how eating things like that were working against me.
What is your greatest accomplishment?
Making it through the 12 weeks of, turning down free food at lunch, measuring everything, working out as much as I did AND, wanting to do this again! Even at my lightest in my adult life I wasn't in nearly as good shape as I am now. I was "skinny" but at a higher body fat % and didn't feel nearly as good as I do now.