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Teen Transformation Of The Week - Andrew Rigato.

Andrew started this transformation in the 10th grade and in a short amount of time got the bodybuilding bug. Learn more about his exciting transformation and how he was eventually able to gain 75 pounds!

Before:
145 lbs

After:
220 lbs

Vital Stats

Name: Andrew Rigato
Email: andrewrigato44@hotmail.com
Age: ~16

Before Stats:
Height: 6'0"
Weight: 145 lbs
Max Bench Press: 95 lbs
Arms: 12"
Chest: 34"
Legs: 19"

After Stats:
Height: 6'2 1/2"
Weight: 220 lbs
Max Bench Press: 360 lbs
Arms: 17 1/4"
Chest: 45 1/4"
Legs: 25"

What Got Me Started

All throughout my life I was very athletic. I played baseball through 10th grade and I played basketball through 8th grade. I had always wanted to play football but I never tried out because I thought I was too small for the sport. Well in 10th grade I got into weight training and saw a few gains and got a little confidence and decided to play football. My coach was religious about lifting weights and it was then that I caught the bodybuilding bug.

Click To Enlarge.
Andrew Rigato, Before & After.

How I Did It

My dad was an amateur bodybuilder that did some competing and when I started working out he taught me the basics on bodybuilding as far as nutrition and lifting. He made it obvious to me the reasons why I haven't been gaining weight. It was my poor diet and lack of knowledge in lifting weights.

He put me on a program eating 6-8 meals a day that included 30 grams of protein and 80-100 complex carbohydrates. I also got on nitric oxide stimulators and creatine. I was doubtful because of how skinny I had been, but he told me if you do what I tell you your body cant help but grow.

At one point I was eating every three hours and at night I was getting up twice to drink a protein shake. Well sure enough in the first three months I gained an incredible 26 pounds and managed to keep my abs. It was from that point on I understood that all you need is dedication and the results will come.

Click To Enlarge.
Andrew Rigato.

Supplements

My staples for supplementation are creatine and protein. I take MuscleTech's CellTech but I cycle protein because of the different digestion rates. My two types of protein are Six Star Whey and Universal's 100% Egg.

I also make sure that I am getting the right overall vitamins and minerals so I go with Animal Pak. I take AnimalStak 2 as a testosterone booster. I take Universal's Uni-Liver to ensure highest dosage of Amino Acid's on the planet per pill.

I take BCAA's for anti-catabolism. I also take Omega 3-6-9 fatty acids because studies have shown them to increase protein synthesis. And my favorite of all is Muscletech's new pre workout psychoactive experience NaNO Vapor. It gets me psyched for my workouts crazy intensity mind blowing pumps and endurance a triathlete wish they had.

CellTech, AnimalStak 2 & NaNO Vapor.

Diet

This is my typical day as far as diet goes:

Meal One: 4 eggs, 3 strips of bacon, 2 pieces of toast, and a glass of milk.
Meal Two: 2 burritos with sweet tea
Meal Three: 2 bagels and a protein shake
Meal Four: Chicken broccoli and pasta
Meal Five: Protein shake
Meal Six: Weight gainer shake

Click To Enlarge.
Andrew Rigato.

Training

My Split Routine:

Monday: Chest & Triceps
Tuesday: Back & Biceps
Wednesday: Legs & Shoulders
Thursday: Chest & Triceps
Friday: Back & Biceps
Saturday: Legs & Shoulders
Sunday: Rest

My Workout:

Chest:

Flat back Barbell Bench Press - 1 warm-up set of 15 reps - 3 sets of 6-8 reps
Incline Barbell Bench Press - 3 sets of 10 reps
Decline Barbell Bench Press -3 sets of 8-10 reps
Flat back Dumbbell Flyes - 3 sets of 10

print Click Here For A Printable Log Of Andrew Rigato's Chest Workout.

Triceps:

Close Grip Bench - 3 sets of 10 reps
Skull Crushers - 3 sets of 10
Seated Dumbbell Tricep ext. - 3 sets of 10 reps
Tricep Pushdowns - 3 sets of 10 reps

print Click Here For A Printable Log Of Andrew Rigato's Triceps Workout.

Back:

Wide Grip Pulldowns - 1 warm-up set of 10 reps - 3 sets of 10 reps
Close Grip Pulldowns - 3 sets of 10 reps
T-Bar Rows - 3 sets of 10 reps
Seated Rows - 3 sets of 10 reps
Shrugs - 3 sets of 15 reps

print Click Here For A Printable Log Of Andrew Rigato's Back Workout.

Biceps:

Barbell Preacher Curls - 3 sets of 8 reps
Close Grip cable curls - 3 sets of 10 reps
Concentration Curls - 3 sets of 10 reps
Overhead Cable Curls - 3 sets of 10 reps

print Click Here For A Printable Log Of Andrew Rigato's Biceps Workout.

Shoulders:

Seated Barbell Press - 1 warm-up set of 10 reps - 3 sets of 8-10 reps
Upright rows - 3 sets of 10 reps
Frontal Barbell Raises - 3 sets of 10 reps
Seated Lateral Raises - 3 sets of 10 reps
Reverse Flyes - 3 sets of 10 reps

print Click Here For A Printable Log Of Andrew Rigato's Shoulder Workout.

Legs:

Squat - 2 warm-up sets of 10
Leg Press - 3 sets of 10 reps
Leg extensions - 3 sets of 10 reps
Leg Curls - 3 sets of 10 reps
Seated Calf Raises - 3 sets of 30 reps
Bicycle - 10 minutes of pyramid resistance

print Click Here For A Printable Log Of Andrew Rigato's Leg Workout.

Suggestions

Do research on supplements. Follow SSS (Slow Strict and Smooth) when you workout. Remember form before weight. If you don't eat you won't grow; so eat 6-8 meals a day that are small but nutrient dense. Don't get impatient, results will come as long as you stay disciplined and keep working hard.