Muscle Transformations Vince Delmonte
Interview With Vince Delmonte - July's Muscle Transformation Winner
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Name: Vince Delmonte Age: 28 Starting Weight: 150 lbs. Current Weight: 210 lbs. Starting Fat %: 13% Curreny Fat %: 8% Total Gained: 60 lbs. Personal Website: www.vincedelmonte-fitness.com |
Vince began his program at a lanky 6 feet 150 lbs. with 13% body fat. |
6 month later he shot up to 190 lbs while decreasing his level of body fat to 8% |
Vince currently tips the scales at a lean 210 lbs. |
I've been slacking the last couple of months because I've been so busy, but I managed to squeeze this interview in with Vince Delmonte whom I designated as the muscle transformation of the month for July 2008.
I think this one will be very motivational for you hardgainers out there, because Vince is a true skinny guy success story.
When Vince first began training, he was 6 feet tall and only 150 lbs. Through plenty of hard work, he managed to shoot up to an impressive 210 lbs, while decreasing his levels of bodyfat. One of the things that impressed me the most about this transformation was that he went from 150 lbs to 190 lbs in the first 6 months. Not bad at all!
If this guy can do it, so can you. Below is thte Q&A style interview with Vince, where he explains how he did it.
Enjoy!
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The program covers all the tools you need to pack on muscle including multiple training programs, meal plans, software, video demonstrations, and even unlimited email support from Vince himself. |
Vince designed a stellar program called No-Nonesense Muscle Building, which is based on the exact principles he used to transform his body from 150 lbs to 210 lbs. If you're a skinny guy and want the easiest and fastest approach to insane muscle gains, make sure you check it out.
Q: Vince, what motivated you to start weight training?
A: My friends used to call me "Skinny Vinny" when I was in high school and university, and that really ticked me off! Needless to say, that really made me want to put on some weight. Also, I always had a facination with bodybuilding and really liked the idea of building a rock solid body, I just thought that with my skinny fram it just wan't really possible.
Q: Tell us a little about your background before you began weight training.
A: In university I was a successful long distance runner, representing Canada in the Triathalon. I also ran for the University of Western Ontario varsity track team, as well as their cross country team and was nominated captain in my final year.
Although I really did enjoy long distance running, I dreamed of graduation day when I could hang up my running shoes and persue bodybuilding. My goal was to get ripped as fast as possible! Two days after I received my diploma back in May of 2002, I snapped some "before" pics (checkout www.vincedelmonte-fitness.com for more pics), and started to train like I had never trained before. Six months later in October 2002 I had achieved my first transformation tipping the scales at a lean 190 lbs.
Q: Tell us a little about your training regimen. Everyone wants to know how you trained to build 40 lbs. of muscle in 6 months!
A: My program was constantly changing, but one of my favorite routines was this 4 day split:
Monday - Biceps/Triceps/Lats/Delts
Tuesday - Legs & Abdominals
Wednesday - Rest
Thursday - Mid-back/Pecs/Biceps/Triceps
Friday - Legs & Abdominals
Saturday - Off
Sunday - Off
I would stick to compound movements for most exercises like presses, pull-ups, dips, row, deadlifts, and squats. There are the exercises that you should primarily focus on in my opinion.
Q: Tell us about your muscle buildilng diet. How did you eat to get big?
A: Until my second transformation, I never realized how big of a role nutrition played in terms of building muscle. I at nutritios foods 6-8 times a day, and lots of it! Here is a sample meal plan of mine:
Breakfast:
1 cup of oatmeal
1 bagel with peanut butter (real natural peanut butter!)
1 large piece of fruit
2
scoops of protein
Snack - Weight Gain Shake
2 scoops of whey protein
1 tbsp of
honey, 1 tbsp of natural peanut butter
1 scoop of ice-cream or yogurt
Lunch:
2 servings of meat (turkey, chicken, lamb etc.)
1 cup of beans
1 baked or sweet
potato
2 cups of vegetables
Post Workout Shake:
1 tbsp creatine
1 tbsp of glutamine
2 scoops of whey powder
1 banana
Dinner:
1 large serving of meat (usually red meat like steak, lamb or venison)
2 cups of vegetables
1 cup of brown rice
Post Bedtime Snack:
2 slices of bread and natural peanut butter
4 scrambled eggs
Water intake:
I drank about 1 gallon a day. What I would do was fill a 1 gallon bottle in the morning, and make sure it was empty every single night.
As you can see, I didn't have to eat that clean since I was a hardgainer. I applied what I call the "see-food" diet principle. Basically "see' food, eat it!
On my second transformation phase when I began competing in fitness shows I got a little more scientific, and applied different meal plans based on different training phasese. For example, phase on was a fat loss phase, then the second phase was the mass gaining phase, followed by the pre-contest phase which would really get me shredded.
Q: What advice do you have to others that have "skinny genetics"?
A: Here are a bunch of factors that helped me succeed:
- Recovery - Make sure you allow ample time to rest your muscles. Your body doesn't grow while you are at the gym, it grows while you are sleeping.
- Stick with your program - I mean weight training programs, meal programs, and supplementation programs. Design a structured workout program that incorporates varied intensity and volume levels. In terms of your meal plan, create different phases, where you will eat for specific goals (ie. fat burning, muscle building, and getting ripped).
- Variety - You won't see gains for long if you keep doing the same things in the gym. Make sure you are constantly adding different exercises to your program, and changing the intensity and volume of your workouts. Your body requires new stimulus to grow!
- Eat Lots - If you are not growing, you need to eat more. Track your calories, and if you are not starting to put on weight, eat more food!
- Aim to improve each workout - I always progressively overloaded my muscles, making sure that I out-performed my previous workout every time. Increase the weight, decrease rest time, increase reps, decrease tempo - basically anything to make the next workout a little more challenging.
- Lift with correct technique - Not only is it important to lift properly to avoid injury, you also have to learn how to lift weights so that you are maximizing muscle stimulation.
A: I honestly think that everyone can successfully build significant amounts of muscle. In my mind there are only three things that hinder people's success. Those three things are:
1) Lack of commitment
2) Lack of action
3) Sticking with old habits instead of creating new ones.
Are you ready to transform your body? If you fully committed to your goals, willing to take action, and able to create new habits, you to can have the body of your dreams!
 Vince Delmonte, author of No-Nonsense Muscle Building |
Vince Delmonte is a competitive fitness model and personal trainer, as well as the author of No-Nonsense Muscle Building, a complete guide to building muscle for the hardgainer.
Learn more about Vince, and check out his other contributed articles and videos.
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