Frank Medrano stands as a prominent figure in the fitness world, inspiring many with his dedication to calisthenics and veganism. He is a calisthenics expert who has motivated a lot of people to remain fit. He is a perfect example of someone who has built a fantastic physique through different bodyweight exercises and a living after a vegan lifestyle. This article delves into Frank Medrano's approach to fitness and nutrition, exploring his workout routines, dietary choices, and the principles that guide his plant-powered journey.
From "Normal Life" to Fitness Icon
Frank Medrano hasn’t always been interested in fitness. Before he began his career he had a “normal life”. Medrano's journey into fitness wasn't always a given. He wasn't always interested in fitness. He transitioned from a conventional lifestyle to a fitness enthusiast after discovering calisthenics at the gym. He switched to a vegan diet as well to advance his training. As of today, he has a huge fanbase and he has millions of followers on social media. His transformation is a testament to the potential for change and the power of embracing a holistic approach to health.
Workout Principles and Routine Overview
Frank Medrano normally works out 6 days a week and his routines are intense to perform and you don’t need much equipment to hit them. He enjoys high-intensity interval training and he sometimes combines it with his calisthenics routines. Medrano’s workout routines are a bit special because not everyone can follow it. He likes to hit calisthenics routines that can be quite hard to follow. When it comes to his diet, he is strictly vegan. Medrano's workout philosophy revolves around intense calisthenics routines, often combined with high-intensity interval training (HIIT). These routines demand dedication and may not be suitable for everyone. His commitment extends to his diet, where he adheres to a strict vegan lifestyle.
Chest & Back Workout Routine
On this chest and back routine, Frank Medrano hits 11 different exercises.
Here is Frank Medrano’s chest and back routine:
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- Bench press (3 sets, 15 reps)
- Dumbbell press (3 sets, 15 reps)
- Dumbbell flyes (3 sets, 15 reps)
- Cable crossovers (3 sets, 15 reps)
- Weighted push-ups (3 sets, 15 reps)
- Weighted chest dips (3 sets, 15 reps)
- Lat pulldown (3 sets, 15 reps)
- Weighted pull-ups (3 sets, 15 reps)
- Muscle-up (3 sets, 15 reps)
- Cable rows (3 sets, 15 reps)
- Dumbbell rows (3 sets, 15 reps)
Shoulder & Traps Workout Routine
On this shoulder and traps routine, Medrano hits a total of 8 different exercises with an average of 3 sets and 15 reps.
Here is Frank Medrano’s shoulder and traps routine:
- Military press (3 sets, 15 reps)
- Snatch (3 sets, 15 reps)
- Dumbbell press (3 sets, 15 reps)
- Lateral raise (3 sets, 15 reps)
- Front raises (3 sets, 15 reps)
- Rear delt flyes (3 sets, 15 reps)
- Rear delt raises (3 sets, 15 reps)
- Wide grip push-ups (3 sets, 15 reps)
Arms Workout Routine
On this arms routine, he hits a total of 8 exercises.
Here is Frank Medrano’s arms routine:
- Isolation curls (3 sets, 15 reps)
- Dumbbell curls (3 sets, 15 reps)
- Barbell curls (3 sets, 15 reps)
- Preacher curls (3 sets, 15 reps)
- Tricep weighted Dips (3 sets, 15 reps)
- Tricep pushdown (3 sets, 15 reps)
- Tricep extension (3 sets, 15 reps)
- Skull crusher (3 sets, 15 reps)
Legs Workout Routine
On this legs routine, he hits 10 different exercises with an average of 3 sets.
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Here is Frank Medrano’s legs routine:
- Weighted Barbell Squats (3 sets, 15 reps)
- Box jump squats (3 sets, 15 reps)
- Weighted Lunges (3 sets, 15 reps)
- Leg press (3 sets, 15 reps)
- Leg extension (3 sets, 15 reps)
- Leg curls (3 sets, 15 reps)
- Calf raises (3 sets, 15 reps)
- Sitting calf raises (3 sets, 15 reps)
- Glutes kickbacks (3 sets, 15 reps)
- Hip thrust (3 sets, 15 reps)
Core Workout
Frank Medrano hits a core routine at least 2 to 3 times a week. He hits this core routine by doing a total of 10 different exercises.
Here is Frank Medrano’s core routine:
- Crunches (3 sets, 30 seconds)
- Plank jack with push-ups (3 sets, 30 seconds)
- Leg-up raises (3 sets, 30 seconds)
- Planks with leg ins (3 sets, 30 seconds)
- Side plank Crunches (3 sets, 30 seconds)
- Elbow plank to an explosive push-up (3 sets, 30 seconds)
- Walking plank (3 sets, 30 seconds)
- Star plank to standing plank (3 sets, 30 seconds)
- Russian twist (3 sets, 30 seconds)
- Flutter kicks (3 sets, 30 seconds)
Veganism: The Cornerstone of Medrano's Diet
Frank Medrano is a strict vegan and he also avoids grains and sugar. Medrano has stated that a plant-based diet gives him more energy and a healthier physique. He believes that everyone can stay healthy and build muscles on a vegan diet. Medrano adheres to a strict vegan diet, avoiding grains and sugar. He credits his plant-based diet for providing him with increased energy and a healthier physique. He advocates for the idea that a vegan diet can support both health and muscle growth.
Medrano's Diet Plan
Here is Frank Medrano’s diet:
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- Breakfast
- Whole grain bread
- Fruits
- Snack
- Nuts
- Lunch
- Soybeans
- Vegetables
- Olive oil
- Dinner
- Quinoa
- Beans
Supplements Used by Frank Medrano
Frank Medrano uses the following supplements to help fuel his gains:
- BCAA
- Probiotics
The Vegan Calisthenics Connection
The fusion of veganism and calisthenics represents a holistic approach to fitness, aligning ethical values with physical training.
Why Vegan Calisthenics?
Vegan Calisthenics breaks the cycle of conventional workouts. It’s not a trend; it’s a solution to the monotony and stagnation. Beyond the buzzwords, going vegan in your calisthenics journey is about sustainable energy and ethical alignment. No more clanging weights or machine-dominated routines. This is a direct response to the ache of disconnection, offering a holistic approach that resonates with your values. It’s a concise remedy for the yearning, a shortcut to redefine your relationship with strength, ethics, and the pure joy of progress.
Benefits of Veganism for Calisthenics
By eliminating animal products and focusing on plant-based nutrition, you can expect improved cardiovascular health, enhanced endurance, and a boost in energy levels. Going vegan can help you achieve those coveted gains while promoting overall well-being.
Enhanced Cardiovascular Health
Going vegan can significantly improve your heart health. Studies have shown that a plant-based diet can lead to lower levels of LDL cholesterol, reduced blood pressure, and a decreased risk of heart disease. By adopting a vegan diet, you can optimize your cardiovascular system, ensuring it functions at its best for those intense calisthenics sessions.
Increased Endurance and Stamina
Research has indicated that plant-based athletes tend to have better endurance and stamina. The abundance of complex carbohydrates in a vegan diet provides a steady source of energy for extended workouts. Plant-based foods are also rich in antioxidants, which can reduce exercise-induced oxidative stress, allowing you to perform at your peak for longer durations.
Accelerated Recovery
Veganism’s anti-inflammatory properties can speed up recovery after intense calisthenics workouts. Plant-based foods are packed with nutrients that promote tissue repair and muscle recovery. The decreased inflammation in your body will help you bounce back faster, reducing downtime between workouts.
Sustainable Weight Management
A vegan diet is often associated with better weight management. Plant-based diets are naturally lower in saturated fats and calories, making it easier to maintain a healthy weight. The fiber content in vegan foods also promotes a feeling of fullness, preventing overeating and aiding in weight control.
Ethical and Environmental Benefits
Choosing a vegan lifestyle aligns with ethical principles by avoiding animal exploitation and cruelty. Furthermore, it has a positive impact on the environment. Studies have shown that a shift towards plant-based diets can reduce greenhouse gas emissions, water usage, and deforestation, contributing to a more sustainable planet.
Improved Overall Well-being
Adopting a vegan diet can enhance your overall well-being. The abundance of vitamins, minerals, and antioxidants in plant-based foods can boost your immune system, support mental clarity, and increase vitality. Many vegans report feeling more energetic, which can be a game-changer for your calisthenics journey.
Nutritional Essentials for Plant-Powered Performance
In the dynamic realm of calisthenics, it’s vital to acknowledge that nutrition plays a pivotal role. Achieving excellence requires a profound understanding of the core nutrients that power your performance.
Macronutrient Balance
In the plant-powered calisthenics journey, balancing carbs, proteins, and fats is key. It’s not about complicated ratios; it’s about tuning into your body’s needs. Let’s simplify nutrition for sustainable strength.
Protein - The Muscle’s Best Friend
Protein is your body’s building block, and it’s particularly important for calisthenics. In the world of veganism, you have a wealth of protein sources at your disposal. Legumes like beans and lentils, tofu, tempeh, and nutrient-packed quinoa are your allies. Research has shown that plant-based protein can be just as effective as animal-based protein in promoting muscle growth. So, don’t let the misconception that vegans can’t build muscle hold you back.
Carbohydrates - Your Energy Reservoir
Carbohydrates are your primary source of energy. For calisthenics enthusiasts, complex carbohydrates derived from whole grains and fruits are your go-to fuel. These carbs release energy slowly, providing a steady source of power to sustain you through those demanding routines. A mix of oats, brown rice, sweet potatoes, and a variety of colorful fruits should be part of your daily diet.
Fats - The Unsung Heroes
Healthy fats play a crucial role in your calisthenics journey. They’re vital for hormone production and energy regulation, not to mention their role in muscle recovery. Nuts, seeds, avocados, and olive oil are excellent sources of these essential fats. Incorporating these into your diet helps maintain hormonal balance and aids in post-workout muscle repair.
Vitamins and Minerals - The Micronutrient Arsenal
Micronutrients like vitamin D, B12, and iron are vital for your calisthenics success. As a vegan, you might need to consider supplements for some of these nutrients, but the goal should always be to derive as much as possible from diverse plant-based foods. For instance, fortified plant-based milk can be a good source of vitamin D, and nutritional yeast can provide your body with a significant dose of B12. Iron can be found in leafy greens, lentils, and fortified cereals.
Pre- and Post-Workout Nutrition
Pre-workout Nutrition for Optimal Performance
Consuming your pre-workout meal 1-2 hours before your exercise routine is ideal. This timeframe allows for efficient digestion and provides sustained energy throughout your workout. Complex carbohydrates like oats, sweet potatoes, or whole-grain toast should be your focus. Including a small amount of protein in your pre-workout meal can aid in muscle repair and maintaining stable blood sugar levels during your workout. Plant-based protein sources like tofu, tempeh, or a plant-based protein shake can be effective choices. Proper hydration is fundamental for a successful workout. Make sure to drink enough water before your workout to stay well-hydrated.
Post-workout Recovery and Protein Sources
Post-workout, your muscles need adequate protein for recovery and growth. As a vegan, you can turn to sources like pea protein, hemp protein, or a plant-based protein shake. Carbohydrates are equally important post-workout. They replenish glycogen stores in your muscles and provide the necessary energy for the day ahead. Include carbohydrates like whole grains, fruits, or vegetables in your post-workout meal. To reduce inflammation and support overall recovery, add foods rich in antioxidants to your post-workout meal. Options include berries, dark leafy greens, and other colorful vegetables.
Snacking Right: Plant-Based Options
Snacking plays a pivotal role in sustaining your energy levels and satisfying your calisthenics goals. Almonds, walnuts, and chia seeds are excellent choices for snacking. They provide a combination of protein and healthy fats to keep you fueled during the day. Hummus and guacamole with veggie sticks make for flavorful and nutritious snacks. Smoothies are a versatile choice for a quick, on-the-go snack. You can blend your favorite fruits, leafy greens, and a plant-based protein source.
Staying Hydrated and The Role of Water
Aim to drink at least 8-10 glasses of water daily, and consider more if you’re highly active. Proper hydration supports muscle function, energy levels, and overall well-being. Consider adding a pinch of salt to your water, or consuming foods like bananas and oranges to replenish electrolytes lost during workouts.
Building a Balanced Vegan Meal Plan
Incorporating these vital nutrients into a balanced vegan meal plan is the key to fueling your calisthenics journey effectively.
Sample Vegan Meal Plan
Here’s a sample vegan meal plan for a day, tailored for a calisthenics enthusiast, including breakfast, lunch, dinner, and snacks:
Breakfast: Energizing Start - Vegan Smoothie Bowl
Ingredients:
- 1 ripe banana
- 1 cup mixed berries (e.g., strawberries, blueberries, raspberries)
- 1/2 cup rolled oats
- 1 cup almond milk
- 1 tablespoon chia seeds
- 1 tablespoon almond butter
- Fresh fruits and nuts for topping
Snack: Sustaining Energy- Mixed Nuts and Fresh Fruit
Ingredients:
- A handful of mixed nuts (e.g., almonds, walnuts, cashews)
- Fresh fruit (e.g., apple slices, grapes)
Lunch: Midday Refueling- Vegan Chickpea Salad
Ingredients:
- 1 can chickpeas, drained and rinsed
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, finely chopped
- Fresh parsley, chopped
- Juice of 1 lemon
- 2 tablespoons extra virgin olive oil
- Salt and pepper to taste
Dinner: Nourishing and Satisfying- Vegan Lentil Stew
Ingredients:
- 1 cup dried green or brown lentils
- 4 cups vegetable broth
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 2 cloves garlic, minced
- 1 can diced tomatoes
- 2 teaspoons cumin
- 1 teaspoon paprika
- Salt and pepper to taste
Snack: Healthy Munching- Hummus and Veggie Sticks
Overcoming Challenges and Staying Motivated
Frank, like most people, wasn’t born vegan. He ate meat for 30 years. And though he’s been training for 7 years now, it was a little over a year ago when he learned that two good friends of his, Dan Attanasio and Noel Polanco, were vegan. They were body builders, too, and Frank was intrigued. His two friends helped him get started with a plant-based diet, helped him make meal plans and answered all of his questions, and within 2-3 months, Frank was feeling all the amazing benefits of a plant-based diet. The most notable were the increase in energy - “real high energy” - and quicker recovery times. He calls the benefits of a plant-based diet “super wellness.”
“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,” Frank said. Help from friends made the transition easier, but Frank admits it wasn’t a completely effortless transition from an omnivorous diet to plant-based. “The hard part was in my head,” he said. “My head was telling me I was missing something, but I wasn’t.” Through trial and error, Frank discovered his new favorite foods, and within 2-4 weeks, he was on track and feeling great.
Frank Medrano’s Programs and Philosophy
Frank Medrano offers personalized workout programs tailored to individual goals and experience levels. These programs include calisthenics-based workout plans with video tutorials, customized meal plans (vegan, vegetarian, pescatarian, or general), and access to a members-only mobile app for tracking progress. He also provides HIIT workouts and ab routines, along with a supportive community.
Medrano emphasizes that anyone can improve their fitness, regardless of their starting point. He encourages individuals to make a decision to be better and believes in their potential for greatness. His programs aim not only to improve fitness but also to guide individuals through a journey of transformation to reach their full potential.