Frank Medrano

Frank Medrano

Fitness Expert
Born: 1978

Frank Mendrano was not always interested in health and fitness. He says he led a ‘normal life’ until about age 30, meaning he was tired, slow, weak and gaining weight, but after watching inspiring videos online, he decided to do something about it. Medrano joined a gym in 2006. As he saw improvement, he started hanging out in the gym more, but got bored. He tried out calisthenics,(exercises done without any equipment) and was hooked. This made him consider a career in fitness, and he now holds several certifications in health and fitness. Medrano gradually switched over to a vegan diet as well to advance his training. He has millions of followers on social media. Medrano is 5 feet 9 inches tall and weighs about 160 lbs.

Known For:

Frank Medrano’s Diet

Summary

Medrano is a strict vegan, meaning he does not any animal products including meat, seafood, eggs and dairy, and he also avoids refined grains and sugar. But he still takes care to get plenty of plant-based protein and calories to support his workouts. He says a plant-based diet has given him more energy, faster recovery and a healthier physique. Medrano avoids eating out because likes to know the ingredients in every meal and where the produce comes from. While many bodybuilders think you must eat meat in order to be ripped, Medrano believes everyone can be healthy and build muscle on a vegan diet.

Estimated Macros

  • Low Fat 10% 10%
  • Medium Protein 35% 35%
  • High Carbs 70% 70%

Diet Details

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Lean Machine

Medrano eats very little fat but plenty of complex carbs from vegetables.

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Toss the Salt

When Medrano wants to cut even further, such as before a competition, he limits his salt intake and eats extra veggies.

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Cut the Crap & Hydrate

Medrano suggests getting rid of all the refined and sugary junk and replacing them with whole foods and drinking more water to get yourself on the road to good health.

What to Eat

R

Vegetables

R

Legumes

R

Nuts

R

Seeds

R

Beans

R

Soybeans

R

Mushrooms

R

Quinoa

R

Whole-grain bread

R

Canola Oil

R

Olive Oil

R

Water

What to Avoid

Q

Meat

Q

Fish

Q

Eggs

Q

Dairy Products

Q

Animal by-products

Q

Animal by-products

Q

Preservatives

Q

Additives

Q

Chemicals

Q

Refined & processed foods

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Medrano on his Vegan Diet

‘I thought I was healthy and strong before, but after adopting a plant-based diet, I started to feel energetic and I was having quicker recovery after training.’

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Medrano on Motivation

‘No matter the circumstances, always stay motivated! Never lose sight of the big picture. There is success waiting for us all. You just have to be bold enough to take it. Be driven!’

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Medrano on Taking Action

‘Don’t wish for it. Work for it.’

Frank Medrano’s Fitness Routine

Weekly Routine

Daily Dose

Medrano works out 6 days per week. His routines are intense but simple, meaning that for the most part, you do not need any special equipment to perform them.

Push Up Polymath

Medrano has a whole bunch of different types of push ups, pull ups and other variations on calisthenics. Not all are for beginners.

HIIT It

Along with his calisthenic routine, Medrano does high-intensity interval training.

Crush It With Calisthenics

Medrano prefers calisthenics over more typical strength training because they develop multiple muscles at once and can be done anytime and virtually anywhere.

Single Minded Focus

Medrano focuses on one part of the body each day of the week: chest, back, arms, shoulders & abs, legs, and then an overall on Saturdays. He rests on Sunday.

Repetition Is Key

Medrano does about a dozen different exercises each day. For example, his arm routine includes hundreds of push-ups and 15 minutes of HIIT cardio.

Exercise Style

Z

For Shoulders and Abs

100 push-ups
Standing dumbbell press: 10 reps x 4 sets
Lateral dumbbell raise: 10 reps x 4 sets
Bent-down dumbbell lateral raise: 10 reps x 4 sets
100 crunches
50 crossovers
50 high-intensity crunches
2 minute flutter kicks: 3 sets
60-sec crunch hold: 3x
15 side crunches: both sides
15 leg raises: 3 sets
Handstand to failure
15 min HIIT cardio

Z

For Legs

Barbell squats: 4 reps x 4 sets
20-yd lunges: 4 sets
100 bodyweight squats
Pistol squat: 10 reps x 4 sets
Stiff-leg deadlifts: 10 reps x 4 sets
Standing calf raises: 10 reps x 4 sets
Seated calf raises: 10 reps x 4 sets
Standing calf raises: 100
15 min HIIT cardio

Z

For Overall Bodyweight Training

100 crunches
8x100m sprints
100 pull-ups
200 push-ups
100 dips
30 muscle-ups
50 crossovers
50 high-intensity crunches
2 min flutter kicks: 3 sets
60-sec crunch hold: 3x

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Medrano on Exercise

‘I got bit by the fitness bug and it’s been an amazing journey ever since.’

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Medrano on Bodyweight Exercise

‘I jumped onto a pull-up bar one day and decided to try out a few bodyweight exercises. I loved the rush and the feeling I got from pulling myself up.’

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Medrano on Difficult Workouts

‘The more challenging the workout, the more satisfying you feel after.’

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Medrano on Getting Started

‘You can join in even if you can only do one repetition. We all start at one.’

Frank Medrano’s Supplements

Protein

Protein

Medrano has his own line of supplements called Function. His 3HREE vegan protein powder is free from artificial ingredients, unflavored, unsweetened and helps you recover from workouts while building and maintaining muscle mass.

Probiotic + Prebiotic

Probiotic + Prebiotic

To support healthy digestion and boost immunity, Medrano takes his vegan-compatible 1NE with 14 strains of probiotics.

BCAAs

BCAAs

Branched-chained amino acids help build lean muscle, burn fat, and allow you to workout more intensely without fatigue. His 2WO BCAAs are made from sunflowers, contain no chemicals or animal by-products.

Frank Medrano’s Lifestyle

Perseverance Pays Off

Medrano transformed his body and his life through hard work and belief, and he says if he can do it, so can everyone else.

Consistency is Key

Medrano says you must stick with it in order to see results and all aspects are included. Diet matters, regular bodyweight work is required, and don’t forget about cardio.

Friends Don’t Let Friends…Eat Meat

Medrano was inspired by a pair of friends Dan Attanasio and Noel Polanco, who were also vegan bodybuilders. Medrano felt his so much better in just a few months, he never looked back.

No Excuses

Medrano says calisthenics can teach you about how to live life, deal with setbacks, and achieve your dreams.

Highest Accomplishment

Medrano says he is very proud of having helped millions of people to improve their health.

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Medrano on Life

‘Your life is about breaking your own limits and outgrowing yourself to live your best life. Remember, you are not in competition with anyone else; plan to outdo your past, not other people.’

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Medrano on Finding Success

‘When you want something bad enough, let that push you to make it happen. Sometimes you’ll run into brick walls that are put there to test you. Find a way around them and stay focused on your dream.’

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Medrano on Failure

‘My scars tell a story…They are reminders of when life tried to break me, but failed. Even when life hits you hard, get back up and fight!’

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Medrano on Having Faith in Yourself

‘Keep fighting, guys, and believe in yourselves!’

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