Home / Frank Medrano

Frank Medrano

Frank Medrano — the phenomenon, he does not reveal his age nor height-weight — and prefers not to use cliches.

Many Bodybuilders sometimes hard to believe that such muscles can be developed, not pumping iron, and not eating meat. Yes, Yes, Frank Medrano strict vegan, that is, consume only plant foods. Of course, he wasn't born with — like most people under 30 years used in food and meat products. But now, almost a decade since then, as seriously engaged in sports, he adheres to a purely plant-based diet.

Interestingly, with the vegetarianism he was acquainted friends-bodybuilders. Frank decided to give up meat, following their example, and soon felt all the advantages of such power in the first place, according to him, a tremendous increase in energy and decrease recovery time, not to mention an overall improvement. Medrano so imbued with a new power supply system that after only 3 months of vegetarianism together with friends created team Vegan Calisthen-X.

Sports he started just six weeks before. Frank recalls the time: "I decided to freshen up after year after year saw their terrible condition. I was embarrassed to even take off the shirt. I was constantly tired, was slow, weak and my diet did not improve the situation. At some point in my head something clicked. I'm tired of being constantly tired, passive and weak, and I wanted to be brave, fast and strong".

As sports to develop these qualities, he chose to calisthenic — a kind of gymnastics with the active use of the weight of his own body. "It employs all the muscles of the body, it can be enjoyed anytime, anywhere — both indoors and on the street, both day and night. No matter where you are — you can always get effective training", says Frank.

Interview

How and when did you started to train?

I started training about five years ago. I decided to clean myself up after year after year saw their terrible condition. I was embarrassed to even take off the shirt. I was constantly tired, was slow, weak and my diet did not improve the situation. And at some point in my head something clicked. I'm tired of being constantly tired, passive and weak, and I wanted to be brave, quick and strong.

What are the benefits of gymnastics over other methods of training?

In my opinion, there are many advantages of gymnastics over other types of workouts.

Exercises aimed at increasing in mass, uses as resistance only your own body weight fordevelop the ability to squat, reach, twist, lunge, jump, fall, push-UPS and move up and down, allowing you to easily accept the challenges of sport, work and life. Exercises you can practise wherever you like, indoors and outdoors. No matter where you are — you can always get effective training!
Gymnastics can be practiced at any time — day or night. The point is that you can effectively work any time you want it — your body is always ready! For many gymnastics exercises aimed at increasing the mass of resistance mass of your own body is sufficient for fitness, health and physique. In some cases, exercise will need basic exercise equipment, e.g. a wall, chair, drawer, bar, etc. However, in most cases, if you are all right with the body, this is enough! Despite the fact that I usually do mostly gymnastic exercises I also use free weights.

How do you manage to motivate yourself and maintain consistency?

I set myself a phased realistic goals. I have trained your mind to the fact that you can achieve anything, if you really want it, and with every class I throw myself a challenge. To maintain consistency is a required element of the development; without this there is the motivation. I want to be in the best possible shape, and my dedication and development motivates me.

How much time do you usually spend on training?

I usually train six days a week for about two hours a day.

To achieve the same shape as him, need to train often and regularly, here are his workout routine.

The training program

Monday

  • 30 power
  • 100 regular pushups
  • Dumbbell bench press on incline bench — 4 sets of 10 reps
  • Dumbbell bench press lying on a bench — 4 sets of 10 reps
  • 5 sets of 20 reps dips
  • 200 normal push UPS
  • 50 push-UPS, when the hands above the feet
  • 50 push-UPS narrow grip
  • 50 push-UPS when the feet above the hands
  • 15 minute high intensity interval training (HIIT)
  • 15 crunches — 15 side crunches
  • 15 leg raises — 3 sets

Tuesday

  • 30 power
  • 100 pull-UPS grip top
  • 4 sets of 10 reps dumbbell thrust
  • 4 sets of 10 repetitions of pullovers
  • 50 pull-UPS grip bottom
  • 50 pull-UPS grip top
  • 10 outputs power
  • 15 minutesHIIT
  • 15 crunches — 15 side crunches
  • 15 leg raises — 3 sets

Environment

  • 100 push-UPS
  • 4 sets of 10 reps of bench press dumbbells standing
  • 4 sets of 10 reps lifting the dumbbells out to the sides standing
  • 4 sets of 10 repetitions of lifting dumbbells in hand in the slope
  • 100 crunches
  • 50 crossovers
  • 50 intense twists
  • 2 minutes of scissors (3 sets)
  • 60 seconds hold in the curl
  • 15 crunches — 15 side crunches
  • 15 leg raises — 3 sets
  • Practice handstands until you drop
  • 15 minutes HIIT

Thursday

  • 30 power
  • 50 pull-UPS grip bottom
  • Lifting barbells for biceps to bench — 4 sets of 10 reps
  • Lifting dumbbells hammer — 4 sets of 10 reps
  • Lifting dumbbells hammer reverse grip — 4 sets of 10 reps
  • 100 dips
  • 100 push-UPS
  • 4 sets of 10 repetitions of extension of the head
  • 4 sets of 10 reps of triceps extension on the block down reverse grip
  • 20 slow pull-UPS
  • 20 slow dips
  • 15 minutes HIIT

Friday

  • 4 sets of squats with dumbbells
  • 4 sets of 20 yards of lunges
  • 100 squats
  • 4 sets of 10 reps of pistols
  • 4 sets of 10 reps deadlift on straight legs
  • 4 sets of 10 repetitions of lifting on socks standing
  • 4 sets of 10 reps of donkey raises seated
  • 100 lifting on socks standing
  • 15 minutes HIIT

Saturday

  • 100 crunches
  • 8 100-meter sprints
  • 100 pull-UPS
  • 100 push-UPS
  • 100 dips
  • 30 power
  • 50 crossovers
  • 50 intense twists
  • 2 minutes of lying scissors (3 sets)
  • 60 seconds hold crunches (3 sets)

Sunday — rest

Rules in sport Frank Medrano

1. Constancy. Than you are more constant, the more and faster you will evolve towards its own goals.

2. Diet and nutrition. Matter how hard you are trained, you will not be able to have a perfect form, if you do not follow a proper and healthy diet plan. Frank is also convinced that the best nutrition — it is vegan.

3. HIIT. High intensity interval training help to train the heart, accelerating the metabolism and burn fat.

Frank Medrano'My body is My gymMedrano: male power is derived... from plants!">" Video

Diet

Nutrition, Frank Medrano takes a very important role, and prefers to eat homemade food, since only in this case can control and understand what he eats.

Its staple diet consists of:

  • almond milk
  • peanut butter
  • oatmeal, whole wheat bread
  • pasta
  • nuts
  • lentils, quinoa, beans, mushrooms, spinach,
  • olive and coconut oil.
  • brown rice
  • vegetables and fruits

Interview continued

Why did you become vegan?

I have for some time engaged in fitness, but I couldn't even imagine as to how incredible levels might lead me vegan vegetarian diet in relation to physical condition. I was doing extreme gymnastics (training to increase body mass) for about a year and a half, when two of my friends engaged in the same way as I, told me about the vegan lifestyle. Both of my friends have incredible strength and physical condition, so when I learned that they are vegan, it caught my attention and I began to gather information. More than just veganism, I was struck by the fact that I felt that I need to take your health to a whole new level. I explained the benefits of veganism in health and helped with healthy vegan food when I started. After a few weeks my energy has significantly increased muscle endurance and recovery rate has risen to incredible levels. I became stronger, faster, and ceased to feel the fatigue and heaviness that was after eating dairy and meat products.

Initially go vegan, I was convinced of the benefits to health; and the effect that veganism has had on the appearance and work of my body, only strengthened my beliefs. Then I took the other causes of the transition to veganism — for example, violence against animals inherent in industrial agriculture. It opened my eyes to the truth about the unfair killing of animals for products. It made me look back and think; all those years I didn't understand that animals deserve life, we should not consume them to be healthy or strong. Then I realized that I wanted to be vegan.

Frank Medrano

Was it hard? If Yes, what was the most difficult and become easier over time?

Overall it was not difficult, but on my way there were obstacles. I was NOT a vegetarian, so I moved on to veganism from meat eating with. I tried to eat healthy long before the transitionvegan, so didn't usually use a large amount of food. It was easy for me to abandon red meat, fish and dairy products, since I rarely ate them. A little harder with chicken, Turkey and eggs. At first, I was off on eating chicken or eggs. But eventually, when my determination got stronger, I noticed that I less and less like the taste of this food. A wide choice of your favorite vegan food really helps me. This ensures me that no matter what happens, I will always have a number of healthy and tasty food.

What would you say to someone who is thinking about becoming a vegan?

I would advise first to make the transition gradually and to realize what can happen is that you will at some point fail. Study the information and find the food you will eat, think about what you could cook and look for vegan recipes to begin with. But always remember that ahead of you are rewarded with health and a sense of knowing that you are helping the planet and do not promote cruelty and killing of animals. There are people, even among friends, who will wish you the failures along that road; they will deride you, to make you feel unhealthy or wrong in making the decision to go vegan. But the facts don't lie; people useful transition to a vegan diet.

What was the most difficult exercise for you?


If you know any interesting facts about Frank to write in the comments.