Vital Stats
Name: Ricardo Bianchi
Email: Brgoiania@hotmail.com
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Before: |
After: |
Why I Got Started
I got started because I was tired of being the fat kid; I was tired of going to the beach or a pool and being embarrassed of taking my shirt off. I knew that at my age I was not supposed to be in the shape I was in.
I knew I didn't eat healthy and I wasn't healthy and it bothered me to the point where I couldn't take living that lifestyle anymore. I wanted to spark change in my life and live healthier which would bring increased longevity.
I wanted to get healthy and improve my physique and my self confidence, and I knew if I could do it, I could maybe help others around me who were in the same situation, that I could serve as motivation for them.
So I hit the gym hard and never looked back.
How I Did It
I always knew how to work out because when I was younger I was always in the gym because of high school sports so I was introduced to weights at a young age and I had some experience and wasn't new to it.
My problem was I wasn't too motivated and I would go to the gym and last 5 months and quit, and 3 months later start up again. After a while I completely stopped going and that's when I really fell out of shape, put on weight, gained a lot of body fat and lost a lot of endurance.
I realized that I couldn't live like that much longer because if I let it continue it would only get worse. I got back in the gym and hit the weights hard. I started getting involved with nutrition and gained a passion for health and fitness.
When I entered college I became an exercise science major and that also really helped me turn my body around because I started to gain knowledge and apply it to my everyday life.
Ever since then, health and fitness have become my lifelong goal and passion.
![I started getting very involved with nutrition and gained a passion for health and fitness](https://www.bodybuilding.com/fun/images/2011/male-transformation-ricardo-bianchi_dsm.jpg)
![+](https://www.bodybuilding.com/fun/enlarge.gif)
I started getting very involved with nutrition and
gained a passion for health and fitness.
Supplements
Morning, Afternoon, and Post Workout:
- Nature's Best Zero Carb Isopure: 2 scoops
Three Times Daily With Meals:
- NOW L-arginine: 2 caps
- Optimum Nutrition Fish Oil: 1 cap
Before All Meals:
Pre Workout:
- All American EFX Kre-Alkalyn EFX: 2 tabs
Diet
Meal 1:
- 2 scoops Nature's Best Zero Carb Isopure
- 8 oz fat free milk
- 1 banana
Meal 2:
- Mixed salad greens
- 4 tbsp olive oil
- 8oz grilled chicken breast
Meal 3:
- 2 grilled chicken breasts
- 1 cup raw broccoli
- 1 cup carrots
Meal 4:
- 2 scoops Nature's Best Zero Carb Isopure
- 8 oz fat free milk
- 1 all natural peanut butter and jelly sandwich on 2 slices 100% whole wheat bread
Meal 5: Post Workout
- 2 scoops Nature's Best Zero Carb Isopure
Meal 6:
- 2 grilled tilapia fillets
- 2 cups vegetables
Training
Day 1: Legs/Calves/Abs
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_1.jpg)
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_2.jpg)
25 mins at high intensity
![Barbell Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg)
![Barbell Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg)
4 sets of 15,12,10,8 reps
![Leg Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg)
![Leg Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg)
4 sets of 15,12,10,8 reps
![Leg Extensions](https://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg)
![Leg Extensions](https://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg)
4 sets of 15,12,10,8 reps
![Seated Leg Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_1.jpg)
![Seated Leg Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_2.jpg)
4 sets of 15,12,10,8 reps
![Standing Calf Raises](https://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_1.jpg)
![Standing Calf Raises](https://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_2.jpg)
4 sets of 15,12,10,8 reps
![Seated Calf Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_1.jpg)
![Seated Calf Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_2.jpg)
4 sets of 15,12,10,8 reps
![Cable Crunch](https://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_1.jpg)
![Cable Crunch](https://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_2.jpg)
4 sets of 20 reps
Day 2: Chest/Abs
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_1.jpg)
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_2.jpg)
25 mins at high intensity
![Barbell Incline Bench Press - Medium Grip](https://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_1.jpg)
![Barbell Incline Bench Press - Medium Grip](https://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_2.jpg)
4 sets of 15,12,10,8 reps
![Dumbbell Bench Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/1/Male/t/1_1.jpg)
![Dumbbell Bench Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/1/Male/t/1_2.jpg)
4 sets of 15,12,10,8 reps
![Decline Barbell Bench Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/34/Male/t/34_1.jpg)
![Decline Barbell Bench Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/34/Male/t/34_2.jpg)
4 sets of 15,12,10,8 reps
![Butterfly](https://www.bodybuilding.com/exercises/exerciseImages/sequences/214/Male/t/214_1.jpg)
![Butterfly](https://www.bodybuilding.com/exercises/exerciseImages/sequences/214/Male/t/214_2.jpg)
4 sets of 15,12,10,8 reps
![Bench Dips](https://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Male/t/344_1.jpg)
![Bench Dips](https://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Male/t/344_2.jpg)
4 sets of 15,12,10,8 reps
![Cable Crunch](https://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_1.jpg)
![Cable Crunch](https://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_2.jpg)
4 sets of 20 reps
Day 3: Back/Abs
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_1.jpg)
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_2.jpg)
25 mins at high intensity
![Pullups](https://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_1.jpg)
![Pullups](https://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_2.jpg)
4 sets of 15,12,10,8 reps
![Wide-Grip Lat Pulldown](https://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_1.jpg)
![Wide-Grip Lat Pulldown](https://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_2.jpg)
4 sets of 15,12,10,8 reps
![V-Bar Pulldown](https://www.bodybuilding.com/exercises/exerciseImages/sequences/177/Male/t/177_1.jpg)
![V-Bar Pulldown](https://www.bodybuilding.com/exercises/exerciseImages/sequences/177/Male/t/177_2.jpg)
4 sets of 15,12,10,8 reps
![Lying T-Bar Row](https://www.bodybuilding.com/exercises/exerciseImages/sequences/137/Male/t/137_1.jpg)
![Lying T-Bar Row](https://www.bodybuilding.com/exercises/exerciseImages/sequences/137/Male/t/137_2.jpg)
4 sets of 15,12,10,8 reps
![Bent Over Two-Dumbbell Row](https://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_1.jpg)
![Bent Over Two-Dumbbell Row](https://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_2.jpg)
4 sets of 15,12,10,8 reps
![Seated Cable Rows](https://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_1.jpg)
![Seated Cable Rows](https://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_2.jpg)
3 sets of 10,8,6 reps
![Hyperextensions (Back Extensions)](https://www.bodybuilding.com/exercises/exerciseImages/sequences/47/Male/t/47_1.jpg)
![Hyperextensions (Back Extensions)](https://www.bodybuilding.com/exercises/exerciseImages/sequences/47/Male/t/47_2.jpg)
3 sets of 10,8,6 reps
![Cable Crunch](https://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_1.jpg)
![Cable Crunch](https://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_2.jpg)
4 sets of 20 reps
Day 4: Shoulders/Abs
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_1.jpg)
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_2.jpg)
25 mins at high intensity
![Barbell Shoulder Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/308/Male/t/308_1.jpg)
![Barbell Shoulder Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/308/Male/t/308_2.jpg)
4 sets of 15,12,10,8 reps
![Standing Barbell Press Behind Neck](https://www.bodybuilding.com/exercises/exerciseImages/sequences/381/Male/t/381_1.jpg)
![Standing Barbell Press Behind Neck](https://www.bodybuilding.com/exercises/exerciseImages/sequences/381/Male/t/381_2.jpg)
4 sets of 15,12,10,8 reps
![Side Lateral Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_1.jpg)
![Side Lateral Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_2.jpg)
4 sets of 15,12,10,8 reps
![Low Pulley Row To Neck](https://www.bodybuilding.com/exercises/exerciseImages/sequences/156/Male/t/156_1.jpg)
![Low Pulley Row To Neck](https://www.bodybuilding.com/exercises/exerciseImages/sequences/156/Male/t/156_2.jpg)
4 sets of 15,12,10,8 reps
![Cable Crunch](https://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_1.jpg)
![Cable Crunch](https://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_2.jpg)
4 sets of 20 reps
Day 5: Arms/Abs
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_1.jpg)
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_2.jpg)
25 mins at high intensity
![Weighted Bench Dip](https://www.bodybuilding.com/exercises/exerciseImages/sequences/334/Male/t/334_1.jpg)
![Weighted Bench Dip](https://www.bodybuilding.com/exercises/exerciseImages/sequences/334/Male/t/334_2.jpg)
4 sets of 15,12,10,8 reps
![Triceps Pushdown](https://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg)
![Triceps Pushdown](https://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg)
4 sets of 15,12,10,8 reps
![Lying Triceps Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_1.jpg)
![Lying Triceps Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_2.jpg)
4 sets of 15,12,10,8 reps
![Standing Dumbbell Triceps Extension](https://www.bodybuilding.com/exercises/exerciseImages/sequences/345/Male/t/345_1.jpg)
![Standing Dumbbell Triceps Extension](https://www.bodybuilding.com/exercises/exerciseImages/sequences/345/Male/t/345_2.jpg)
4 sets of 15,12,10,8 reps
![Barbell Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg)
![Barbell Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg)
4 sets of 15,12,10,8 reps
![Preacher Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_1.jpg)
![Preacher Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_2.jpg)
4 sets of 15,12,10,8 reps
![Reverse Barbell Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/9/Male/t/9_1.jpg)
![Reverse Barbell Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/9/Male/t/9_2.jpg)
4 sets of 15,12,10,8 reps
![Seated One-Arm Dumbbell Palms-Up Wrist Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/386/Male/t/386_1.jpg)
![Seated One-Arm Dumbbell Palms-Up Wrist Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/386/Male/t/386_2.jpg)
4 sets of 25 reps
![Cable Crunch](https://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_1.jpg)
![Cable Crunch](https://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_2.jpg)
4 sets of 20 reps
Day 6: Rest
Day 7: Rest
Suggestions for Others
If you are trying to improve your physique or just overall improve your health it can be done, it may seem impossible but with time and effort anything can be accomplished.
Don't give up because a healthy life is a life worth living!
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