50 Pound Fat Loss

INSANE BODY TRANSFORMATION – Frank Drops over 50 lbs of Fat and Competes in a Fitness Show

Far more than I bargained for:

I’ve always had a love for bodybuilding and have spent most of my life around the gym.  It was 10 -years ago when I decided to compete in my first bodybuilding competition. I was 27, and decided to try it once in my life, the Caveman in St. Louis, MO. I placed first in my division and 4^th overall. I felt on top of the world. Back to reality, that same year I took over my Remodeling business on my own. I became the sole owner of Quality Home Concepts in Kansas City. I was a small company; we had only been in business 5 years. I dove hard into building my business, working through every growing pain there was. I began to start telling myself I was too busy to do anything else. Some days I would work nearly 16 hours completing projects, estimating jobs in the evening, catching up on Saturdays, and trying to get ahead on Sundays. I consistently stayed working about 14 hours a day for 10 years nearly 7 days a week.

On the job working, it was tough (so I thought) to keep hitting the gym and eating right. Especially after my competition, I was so tired of egg whites and chicken, I could not bring myself to do either one consistently. I was pretty much just living to work and nothing else.

Check out Frank on Stage!!!

It wasn’t until my wife Heather started helping the local fitness competitors with their stage make up that I began to get that itch again. Heather’s desire to compete grew strong and decided to compete one time. She had admired these ladies for so long she wanted these same things. I knew once she decided there was no going back. Being around the industry I knew it made things so much harder to take this journey if you didn’t have support at home. It’s so much harder to train and eat right trying to do it alone. Ever since we were married we had done things together, I my first thought and pledge was that I was not going to be any type of crutch to let her down in her journey. I didn’t want to be someone who always wanted to go have a cheat meal or temp her to blow her diet. I think this was my main driving force to compete again. I thought that if I was right along with her with the same goal it would only help in this awesome journey.

Being out of the game so to speak for nearly 10 years and approaching 40 years old my confidence was pretty low. In my head I was way too small and way too old to go down the same road again. I had been around and have witnessed so many people train with Hitch Fit, for me there was really no other place I was headed. I first contacted Micah in November of 2012 about my thoughts and goals. I expressed that I was going to want to gain some size and compete in their May WBFF 2013 competition.

I weighed 217 pounds in November of 2012 and was 22% body fat. Being a bit skeptical, Micah suggested I buy their Look Great Feel Great plan and trim down for the show. Being hardheaded again and my confidence low about being small I still wanted size. He allowed me and decided to go down a bulking road with me prior to trimming down. His major concern was my body fat being higher than normal to start a bulking program and having enough time to properly lose my fat before competition. We both knew going into this the clock would be against me. I assured him I would not fail and not ever give it everything I had.

Starting a program with Micah was probably the most valuable piece of information I have ever received. I received his bulking program and was immediately blown away. I had already been on this road and I thought I was knowledgeable but it was not the case. During his 12 week program I was able to add 23 pounds getting me up to 240. My body fat did raise to 24% as well. This put me exactly 16 weeks out to showtime. I had an enormous amount of fat on me with a ton of weight. I think we were both a bit shocked. I’m definitely not a hard gainer that’s for sure. After some deliberation I bought his Fit Model Plan, and decided to train at Hitch Fit Gym with AJ Ellison once a week. I thought having both of these amazing athletes help me was going to be the best move for me. Being as big as I was I started my carb cycling diet nearly 12 weeks out from competition. To burn extra fat my cardio increased each week , doing progression style cardio..I never included any lifting sessions in my calorie count. I purchased a heart monitor to track it in my daily journal. My cardio consisted of HITT training with AJ once a week, climbing stairs, sprinting, tabatas, title boxing, and cycle class. I trained twice a day, 6 days a week with just a single, longer cardio session one time a week. Every week I was constanantly dropping fat, and by some miracle keeping all of my lean muscle. Every week I checked in with Micah and made sure I was still on track. We both knew if anything let up I would fail. Finally on the day of competition I was able to step on stage at 188 pounds and 6% body fat. My waist measurement went from 44” to 30”.

I am so very grateful for Micah’s help through this journey. I learned so many new things about diet and training. Hitch Fit is truly focused on changing your inside and looking great second.  I won’t lie; I probably had the most vices anyone could ever dream about. I was one of those guys who drank a ton of alcohol in my day. Mainly beer, the worst. I always knew it was bad for me but I really never looked at the larger picture. I do love a drink every now and again but now I’ll have may a glass of wine (or two) once a week. I was horribly addicted to diet beverages, on any given day I’d down nearly eight-ten sodas. Once I began reading through Micah’s approved drinks I was able to stop cold turkey. I also had one of the worst nicotine habits since I was 15. Constantly learning of different sugars in all of our artificial sweeteners this was one habit that I was finally able to quit. One of the greatest things I learned being on plan is your body truly loves it. I’ve have horrible digestive problems in the past, my grandfather died from colitis and my father was diagnosed almost 15 years ago with it. Since starting with Hitch Fit I’ve had no issues and my symptoms have disappeared. Hitch Fit also forced me to lay out my priorities. As they state in there information packet, “Throw the excuses out the window. EVERYONE is busy nowadays, it’s rare that we don’t have a client that has no job, no children, no travel obligations”. This statement very much hit home to me and realized it was the truest statement I’ve heard. I stepped back to have a look and it forced me to set priorities throughout my business, home, and training schedule. This is probably the greatest thing I have to be thankful for. Setting boundaries and living life by a schedule incorporating everything in my life.  I’ve never felt so balanced and have never been so in shape in my life.  Thank you so much Hitch Fit and Micah LaCerte. You are a wonderful mentor and a wonderful inspiration. This just proves that you can keep learning no matter what level you are at.

Franks Favorite Program

Program Choice: Fitness Model