Body Transformation: Giuseppe Mangiafico Lost An Amazing 150 Lbs In 15 Months

Categories: Articles Motivation
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Before Stats
  • Weight
    370 lbs
  • Date
    Jan 2011
  • Height
  • Other
    High Blood Pressure
After Stats
  • Weight
    220 lbs
  • Date
    April, 2012
  • Height
  • Other
    115/75 Blood Pressure
Editor's Note: Everyone is different and these results may not be typical for the average person. To achieve these results you need to be willing to put in the work both in the gym and in the kitchen. Use this transformation for motivation for you to make the changes you want!
Shocked by what he saw on the scale, Giuseppe Mangiafico was motivated to make a lifestyle change. He lost an amazing 150 pounds in 15 months.

Lifestyle Prior To Change

What was your lifestyle prior to your transformation?

Poor eating habits, non-existent exercise. Using a lot of excuses for not getting into shape and taking care of myself.

Giuseppe MangiaficoWhat was your low point or turning point?

It was at one of my projects (I’m a general contractor) and there was a digital scale in the loading dock area. I hopped on it and saw 370lbs. That’s when I knew I had to change whatever I was doing and get my crap together. I needed to make a lifestyle change.

Were there any unique challenges or circumstances that made your transformation particularly difficult?

As with anything difficult in life, it’s staying committed through the plateaus. (When the results in the gym aren’t going as fast you want and the diet your on is driving you crazy) I had a goal, and I was committed to reach that goal no what!

What was your transformation timeline?

  • Transformation Start: January 1, 2011.
  • Milestone: Able to run 1 mile without stopping.
  • Milestone: Able to complete one session of Tabata protocol.
  • Milestone: Went from size 48 to 34 and XXL to Medium/Large shirts.
  • Milestone: Unbelievable strength and endurance, leanest I have ever been. Able to see my abs.
  • Transformation End: April 1, 2012 - Ongoing.

Giuseppe's Training And Cardio Approach

What was your weight training approach and split during your transformation?

*Rest in between set: 30-45 seconds.

  • Monday – A.M. Chest & Triceps, P.M. 30 Minute Cardio Session
  • Tuesday – A.M.  Back & Biceps, P.M. 30 Minutes Heavy Bag Work
  • Wednesday – A.M. Legs & Shoulders, P.M. 30 Minute Cardio Session
  • Thursday – A.M. Chest, P.M. 30 Minutes Heavy Bag Work
  • Friday – A.M. Back, P.M. 30 Minute Cardio Session
  • Saturday – A.M. Legs, Lats, Traps, P.M. 30 Minutes Heavy Bag Work
  • Sunday – Spin Class or 1 hr High Intensity Cardio Session

15 minutes of high intensity abs: hip thrusts, incline crunches, jack knifes, hanging knee ups, medicine ball crunches, leg raises… Anything and everything abs.

*Flex abs throughout all workout and reps. (Works wonders)

Monday - Chest and Triceps
Exercise Sets Reps
Incline Dumbbell Bench Press 4 15
Dumbbell Bench Press 3 15
Incline Dumbbell Flye 3 15
Dumbbell Flye 3 15
Weighted Dip 4 15
Tricep Extension with Rope 3 Failure (Min 20)
Rotator Cuff exercise 4 15
Dumbbell Tricep Kickback 3 15
High Intensity Abs - 15 Minutes    
Tuesday - Back and Biceps
Exercise Sets Reps
Wide Grip Pull Up 4 15
Wide Grip Row 4 10, 8, 6, 4
Narrow Grip Row 3 15
Hyperextension 5 15
Hammer Curl 4 15
Concentration Curl 4 15
EZ Bar Curl 4 15
High Intensity Abs - 15 Minutes    
Wednesday - Legs and Shoulders
Exercise Sets Reps
Squat 4 10, 8, 6, 4
Single Leg Press 3 15
Deadlift 4 10, 8, 6, 4
Seated Arnold Press 3 15
Dumbbell Lateral Raise 4 12
Cable Reverse Flyes 4 12
Barbell Shrug 4 15
Upright Row 4 12
Seated Calf Raise 5 15
Thursday - Chest
Exercise Sets Reps
Wide Grip Bench Press 3 15
Close Grip Bench Press 3 15
Decline Bench Press 4 15
Dumbbell Flye 4 12
Barbell Curl 4 12
Push Up 4 20
Cable Crossovers 3 15
Seated Dumbbell Tricep Extension 3 15
High Intensity Abs - 15 Minutes    
Friday - Back and Biceps
Exercise Sets Reps
Wide Grip Lat Pull Down 4 15
One Arm Dumbbell Row 3 15
Good Mornings 3 15
Preacher Curl 4 15
Hammer Curl 4 15
Yates Barbell Row 4 15
Heavy Machine Row 4 10, 8, 6, 4
High Intensity Abs - 15 Minutes    
Saturday - Legs, Lats and Traps
Exercise Sets Reps
Jump Squat 3 10
Power Clean and Press 4 10
Hack Squat 4 15
Standing Calf Raise 5 15
Bent Over Dumbbell Reverse Flye 3 15
Upright Row 3 15
Leg Extension 4 21
Straight Leg Deadlift 3 15
Standing Overhead Dumbbell Press 3 15
Dumbbell Front and Side Laterals 4 15
High Intensity Abs - 15 Minutes    

Please detail your cardio approach during your transformation?

I don’t do a lot of cardio, it’s more to warm up or cool down. I saw a lot more gains when I cut the long cardio sessions out. But running works well for me. The Tabata protocol is very beneficial also.

Please list 3 things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:

  1. Don’t waste time in the gym. Get in, hit it hard, and get out. You would be amazed at the time lost talking, BSing with friends…etc.
  2. I personally saw more gains with less cardio. But I keep my heart rate up during weightlifting.
  3. Abuse your abs, because if you think you are, you're not.

How are you currently training, and has your training changed since the completion of your transformation?

I am training just as hard if not harder than I ever have. I have mixed some heavy bag into my evening cardio session. (Boxing) I also train my core (abs) very intensely.

Giuseppe's Diet And Nutrition Approach

Giuseppe MangiaficoWhat was your diet/nutrition approach during your transformation?

Eat clean, eat lean, cut out all of the sugars and white carbs (breads, pastas). No fruit after 2p.m. and no carbs after 6 pm. Shop the perimeter of the grocery store. High protein and high fiber diet worked for me. Also prep your weeks food all in one day so it makes life easier and a higher chance of success!

Can you provide us with a sample eating plan (please be specific):

I usually train first thing in the morning.

  • Meal 1: 1½ Scoop Protein Shake with 1 Tablespoon of Almond Butter, Ground Flax Seed, Pinch of Salt & Cinnamon (Pre-Workout)
  • Meal 2: 1 Scoop Protein Shake. ¾ Cup of Boiled Oatmeal.  10-12 Egg White Omelet (After-Workout)
  • Meal 3: 1 Chicken Breast, ¼ cup of Quinoa, ½ cup of Butternut Squash
  • Meal 4: 1 Chicken Breast, 1 Cup of Organic Spring Mix, ½ of Steamed Sweet Potato
  • Meal 5: 1 Salmon Filet (6 oz), ¼ Cup Quinoa, ½ Cup Butternut Squash, 10 Raw Almonds
  • Meal 6: 1 Chicken Breast, ½ of Steamed Sweet Potato, 6 Stems of Steamed Asparagus
  • Meal 7: 6-8 oz Fish , 2 cups of Organic Spring Mix, 1 cup Sauteed Kale

Were there any diet/nutrition mistakes you made that you learned from?

I wasn’t eating enough. There wasn’t enough being consumed to support the amount I was burning. When I ate more and ate more frequently I saw results faster.

Please list 3 things you learned about diet & nutrition during your transformation that helped you succeed:

  1. Read, read, read. Learn as much as you can. Its amazing how easy it actually is to succeed.
  2. Your success has everything to do with your diet.
  3. Every meal you miss, is one less chance to grow. I eat religiously whether I’m hungry or not. (Every 2½ hrs) of time.

Did you allow yourself cheat meals?

One cheat meal a week. Usually on Sunday, where I can eat whatever I am craving. That one cheat meal has been beneficial. I actually prevent myself from cheating during the week because I know for that one meal I can eat whatever I want, so there is no reason to cheat myself before that meal and all I have worked for. Plus, I am so carb-loaded that the next day at the gym I am a monster.

What supplements did you use during your transformation?

Also daily vitamins such as: omega 3 6 9, flax seed oil, aspirin, B12, taurine, probiotics, etc...

Giuseppe Mangiafico

Advice For Others

What are your best tips for someone looking to make their own transformation?

  1. Don’t make excuses of why you can’t, just suck it up and change your life.
  2. Hearing comments about how great you look far outweigh the taste of a hamburger or chicken wing.
  3. Commit and don’t cheat yourself. Go 100% all of the time.

How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?

I carry a picture of myself from when I was at my heaviest. That keeps me motivated. I do not ever want to put myself in that kind of situation ever again. So I make sure that I take into account all of the sacrifice and hard work I have done to just give up now. But it’s a fight I willing to go head on with! Also my girlfriend who is fitness pro and model, she has been such a positive influence to keep me dedicated to my goal.

More From Giuseppe Mangiafico

What is your life like now that you’ve made a transformation?

Life is really great. There is a lot of positive things happening right now. I can’t express how good I feel.

What motivates you currently to keep improving yourself?

I try and see how hard I can push myself. “I’m willing to do what you won’t today, to do what you can’t tomorrow.”

Anything else you would like to share?

Don’t transform your body for somebody else, transform it for yourself. It’s so worth it. Make a plan, commit to it, and you will succeed. Once you stop cheating yourself, the rest is easy.

How can people contact you?

Posted on: Fri, 04/18/2014 - 09:47

after reading this i decide to start my own transformation. i started at 333 lbs. in august of 2013 and as of april 16th i am down to 224 lbs. i am really happy with the results and hope to improve more. The only thing that i am shocked about is i am almost 220 and i still have a lot of fat in my belly that just does not seem to go away.
Giuseppe i hope you still read this and can give me an idea of if this has happened to you or any other information you have, thanks.

Posted on: Mon, 02/25/2013 - 22:51

Giuseppe, I really admire your transformation. I read this page atleast twice or thrice a week.
I have lost 14 lbs so far. It has been 7 weeks since I staarted but my exercising and diet has improved since then. Hope to follow your footsteps.

Posted on: Tue, 11/27/2012 - 01:32

Thanks for givin me the best advice on dieting and workout.

Posted on: Mon, 05/07/2012 - 17:37

I've lost 40lbs in the first 4 months and I've been at a plateau for about 4 months. I just can't get the last 20lbs off. From your diet you look like you are consuming about 3500 calories and I'm taller at 6'3" and running about 2700 cals/day. I think I'll take your advice and increase my food intake.

Posted on: Sun, 04/15/2012 - 03:10

A true motivational transformation. Keep it up bro. I would really appreciate if you could give me an estimate of how much you spend a month on your diet.

Posted on: Sat, 04/14/2012 - 22:59

thats amazing man just shows anyone can succeed if they try

Posted on: Sat, 04/14/2012 - 19:08

Simply Amazing! Way to go dude! Thanks for re-inspiring me!

Posted on: Wed, 04/11/2012 - 14:31

I think Giuseppe's Transformation is incredible and is so motivating...If HE can DO IT ANYONE can!!! Get out there and get moving you're whole life is a head of you.