The Road to 2800 Part IV

The Road to 2800+

The Garry Frank Chronicles

Part 4

By Anthony Ricciuto

In the last installment of this series, I went through some of the supplements that Garry uses in his pre-contest nutrition plan. Well, here I thought I would up the ante just a bit a give you something special. Since this is the final part in this super series on the undisputed strongest man who ever lived I thought this would be a nice way to finish things off. I get so many emails asking “What does Garry eat?” So I thought this would be of interest and at the same time would wow you with what you are about to read. So get yourself a protein shake, sit down, put your feet up and start reading.

Garry Getting Ready to Bench Big!

A Day in the Life of the World’s Strongest Man

I knew this section would get your attention. Now that you know about some of the supplements that Garry likes, let’s take a look at a one-day nutrition plan in the life of powerlifting’s own living icon. Now just to warn you this type of plan is not to be copied or tried out at home. I have said this over and over. I want to remind you that since you can’t train like Garry, nor possess the genetics of this beast, you can’t eat like him either. This is just a one-day outline in one of his Pre Competition nutrition plans. Each day his foods change along with his portion sizes and supplementation schedule as well. This is about as much as I can lay out for you here because I don’t want to give away all my secrets. I have to give my props to Garry’s wife Teresa as none of this could have been accomplished without her. As I said before she is our ace in the hole and there is no way Garry could have stuck to his customized nutrition plan without Teresa in our corner. She prepares all his meals ahead of time, and the rest of the time she is sorting out all his vitamins, enzymes, and powders to make sure there is nothing off schedule. Again I would like to thank her for all she has done because without her there was no way we could have made this work, especially with how much Garry has to eat. This will give you a taste of what to expect when eating with the only man in this world that has totaled over 2800 pounds.

Garry’s Diet was Nutrient-Packed to the Max!

Hey Teresa what’s for Breakfast

I have laid out here a one-day nutrition plan for Garry that I designed some time ago. I knew this would be of interest to just about every powerlifter on the planet so I thought this would give you a little to chew on so to speak. Hell looking at the below menu it will give most of you enough to chew on for a whole week. Garry can eat more in one day than some of you can eat in a week. You see it wasn’t always like that. If you remember back to Part 1 of this series I actually teased Garry when we first started working with one another on how little he ate. Well, I can say for good that is a thing of the past and his total and ever-increasing lifts can attest to that. Like I have always said in my articles if you want power then you have to feed the machine! So here it goes.

Breakfast

20 Egg White Omelet

4 Egg Yolks

4 cups of Rolled Oats

2 Bananas

4 Tablespoons of Flax Seed Oil

Multivitamin Packet

1000mg of Vitamin C

Digestive Enzymes

24 ounces of Water

Mid Morning Snack

4 Scoops of Whey/ Micellar Casein Protein Formula

32 ounces of Skim Milk

1 cup of Cottage Cheese

4 tablespoons of Flax Seed Oil

24 ounces of Water

1000mg of Vitamin C

Digestive Enzymes

10 grams of Glutamine Peptides

Lunch

1 pound of lean skinless Chicken Breasts

4 cups of Brown rice

4 Cups of Salad

6 Tablespoons of Olive oil

24 ounces of Water

1000mg of Vitamin C

Digestive Enzymes

10 grams of Glutamine Peptides

Mid Afternoon Snack

4 Scoops of Whey/ Micellar Casein Protein Formula

32 ounces of Skim Milk

4 tablespoons of Flax Seed Oil

1000mg of Vitamin C

Digestive Enzymes

10 grams of Glutamine Peptides

Dinner

2 pounds of Lean Sirloin Steak

4 baked potatoes

4 cups of Green Salad

6 Tablespoons of Olive Oil

20 ounces of Water

1000mg of Vitamin C

Digestive Enzymes

Pre-workout

1 pound of Chicken Breasts

4 Cups of Sweet Potatoes

4 tablespoons of Flaxseed oil

20 ounces of Water

1000mg of Vitamin C

Digestive Enzymes

10 grams of Glutamine Peptides

During Training

Anthony’s Secret “Training Formula”

64 ounces of water

Post-workout

24 ounces of Water

Anthony’s Secret Post Workout Formula containing over 15 different Ingredients

1000mg of Vitamin C

Bedtime Meal

4 Scoops of Whey/ Micellar Casein Protein Formula

32 ounces of Skim Milk

4 tablespoons of Flax Seed Oil

2 Cups of Cottage Cheese

1000mg of Vitamin C

10 grams of Glutamine Peptides

Digestive Enzymes

Warning: Don’t Try This at Home

Now looking at this you must be wondering how the hell can he eat this much food in one day. Like I have said time and time again do not attempt to copy this program otherwise you may just have to go down to the local hospital to get your stomach pumped. I kid you not, don’t try to copy this. Just as you wouldn’t try and squat over 1100 pounds as Garry has done in training, don’t try and eat as he does also. To tell you the truth, I don’t think there are a lot of you out there that could get through the breakfast let alone the other 7 meals of the day. Garry’s breakfast is more than some guys eat all day let alone in their first meal. Now, this isn’t what Garry eats day in and day out. I provide a lot of variety in the meal plans that I design that way the athlete doesn’t get sick of eating the same thing day after day. But even most important to keep the body from adapting to what I am doing with it. Just as the body adapts to different types of stimuli like the same training program over and over, the same thing goes with the diet plan. This plan was just a sample day in the life of the Super Human Powerlifter Garry Frank that I designed during the last few years that I have worked with him.

Garry Getting Ready to Squat a Half-Ton!

Overview

Now when you look at this plan especially to the untrained eye it may just look like I am stuffing as much food down Garry’s throat just short of making him explode. This is not the case in the least. Each of Garry’s meals is meticulously planned out in accordance with his Nutritional Analysis, his current training program, his lifestyle, work schedule, level of Insulin Sensitivity, the results of his blood work, and much much more. There are a few very basic ideas here that I am sure that you have picked up. This plan is one of Garry’s first nutrition programs that I designed for him. During our time together we have done many different types of programs to see what his body reacts with best for optimizing his performance. With this plan, I have kept his protein intake high, and for good reason. With the intensity in which he trains and the sheer muscle mass that he carries on his frame, I had to make sure that he doesn’t ever enter a catabolic state. Otherwise, he will lose valuable muscle and decrease his strength level from workout to workout. Most people don’t realize this but allowing yourself to enter a catabolic state this day and that day can be highly responsible for why you may be having a bad workout. I can’t overemphasize how important this single factor is for accomplishing your goals of becoming bigger and stronger. The next thing that you must have noticed is that I have included a lot of Essential Fats in Garry’s program. This is mainly consisting of different oils especially flax, fish, mixed EFA, and Extra Virgin Olive Oil. These fats are very important for the powerlifter and if you keep them out of your diet then you are shortchanging your progress. Fats are very important for many factors that affect the strength athlete. These include increasing your testosterone level, reducing inflammation in your joints and tendons, improving your level of insulin sensitivity, reducing body fat, reducing your cholesterol level, and improving your cardiovascular health, and much more. Garry’s body has responded very well to adding in these Essential Fats since before he started working with me they were not a part of his nutritional repertoire. Next, you will see that I provide Garry with an abundance of low glycemic index complex carbohydrates. This is very important because this is exactly what he needs to feel that massive engine through his tough workouts. The way that he burns fuel squatting over 1100 and deadlifting over 900 in training on the same day will help you realize that he needs an optimal fuel source to keep those lifts on the up and up. You may have noticed that there aren’t any refined carbs in the plan or simple sugars as well. In my opinion, the powerlifter needs very little simple sugars and refined carbs shouldn’t be part of the plan unless used in a post-workout formation. This is very important because overeating these types of simple sugars and carbs will decrease your performance if consumed before training. They will also cause a significant insulin spike that will lead to an increase in fat storage. These are two things that every powerlifter should try his best to avoid because they can really decrease one’s performance and physique. Not to mention but they will also cause a lot of health concerns down the road. The next thing that you probably noticed is that Garry drinks a ton of water. This is another thing that most powerlifters don’t do only to their loss. Garry drinks from 1-2 gallons of water day in and day out. Keeping the body super hydrated is very important for keeping your strength and endurance up. Not to mention how important it is for keeping your organs like your kidneys and liver healthy. You also have to remember that to optimize fat loss you must keep the body well hydrated otherwise you can forget about getting lean and mean. Another vital part of his plan is that Garry eats several times per day. You won’t see Garry eating 3 square meals a day or something even stupider like skipping breakfast. These traits are for those that are either uneducated in the nutritional sciences or those that really don’t care about their powerlifting success. You won’t maximize your performance by eating only 2 or 3 times per day. I guarantee this! Eating more times per day will increase your metabolism, keep you in a positive nitrogen balance, keep your blood sugar levels stable, stabilize your glucagon and insulin production, keep you from dying midway during your workouts, and much more. Those that don’t eat at least 5 times per day are just cheating themselves and are giving their competition a major advantage over them. Supplements are another thing that Garry is a big believer in. I went in-depth on this topic in Part 3 of this series to give you a full understanding of what Garry uses in his pre-contest cycle to give him that extra edge. One thing to remember about his supplement schedule is that it is dead-on, day in and day out just like his nutrition plan. If you want something to work you have to give it 100% otherwise if you do it half-assed you are only going to see half-assed results. In regards to his protein shakes we keep at least 3-5 in per day when he is training hard. Even with as much food as Garry can wolf down in one sitting, you can always drink more protein than you can eat. Plus with his customized formulas that I have put together, he will have a combination of different proteins each with different amino acid spectrums, biological values, and absorption rates. The protein drinks are a staple in Garry’s plan both off-season and pre-contest. The formulas will change throughout the day and will revolve around his training session, previous meal, present goals, and his rate of recovery. So, just going down to the local health food store and picking up whatever tub of protein that they have on sale isn’t going to get the job done. Or even better having some guy that works there all 120 pounds of him telling you what the best type is to help you reach your goals even though you know this guy doesn’t know an amino acid from an antacid. Garry is a true specimen and just like his training evolves and changes so does his nutrition and supplementation plan to make sure that he is one step ahead of his competition.

Garry’s Nutrition Plan was for Peak Performance and Health!

What is to Come?

Well even though I have given you an inside look into the nutrition world of the undisputed greatest powerlifter of all time, it doesn’t mean that I don’t have another thousand tricks up my sleeve to take Garry’s crazy super total to even higher plains. With Garry’s “Old World” work ethic and the driving intensity and focus of a true champion, what we can accomplish together is going to be beyond anything you can ever imagine. Garry hasn’t even come close to reaching his peak so I promise some lifts so off the wall you won’t believe it! When Garry reaches his peak you will know it because the rest of the powerlifting world will be only able to hope for second place. I am sure that most of you wonder what the next goal is or what Garry can accomplish before he retires. I will say that the sky is the limit and before Garry is done he will raise the bar to such a level that all powerlifters even a hundred years from now will remember the powerful titan that graced the powerlifting stages destroying anything and everything in his path. Garry is not just a super powerlifter, but he is a true athlete as well. Garry Frank will go down in the strength history books with more than just being known as a legend of his times, but as the strongest man that has ever walked this earth. As for all of Garry’s fans out there, I have given you my warnings…get ready for the storm because you haven’t seen anything yet!

For those interested in the Nutrition XP3 Kit or those with any questions please feel free to contact me at aricciuto@x-tremepower.com

Garry Dominated the WPO Championships with Ease!

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