A:Born and raised in Bronx, NY. I'm a city boy and love living here.
Q:Favorite place to eat in the City?
A:My favorite place to eat in NYC is STK Steakhouse. They have amazing food and the crowd is awesome. They even play upbeat music while you eat.
Q:Have to try it. Why did you become a personal trainer?
A:I became a personal trainer because I love helping people with their goals. I've always been this way growing up no matter what it was. I'm a very giving person and it makes me smile to see someone put their heart to something and bring it to life. Just like weight loss, or muscle gain.
Q:Tell us about your fitness journey...
A:I started in the fitness world at the age of 16. Like every young kid, I grabbed some buddies and joined a local gym. I learned as I went along. As the years went by I was hooked and falling deeper into the world of fitness. I got my personal trainer certification at the age of 28 and then I started competing in the NPC Men’s Physique division shortly after that. I continue to train clients and compete. My goal is to win a Pro card this year.
Q:Give us your diet and workout routine...
A:My diet is pretty standard and simple. I do 6-7 meals a day and I keep my carbs and protein high. I have a crazy fast metabolism which allows me to do this. Here is an example:
Meal 1- 8 egg whites, 1 cup oats, 2 slices Ezekiel bread with Nuts N More Almond butter
Meal 2- 2 scoops ON HydroWhey protein, 5 plain rice cakes
Meal 3- 7 oz baked skinless chicken, 1 cup brown rice pasta, 1 cup asparagus
Meal 4- 7 oz 99% lean ground turkey, 1 cup brown rice pasta, 1 cup broccoli
Meal 5- (post workout) 1 scoop ON HydroBuilder 1 scoop ON GlycoMaize
Meal 6- 7 oz extra lean chop meat (sirloin), 6 oz sweet potato, large salad with raw veggies
Meal 7- (before bed) 1 scoop ON Casein protein, 2 plain rice cakes with Nuts N More almond butter
My exercise is always switched up, I never keep the same routine. You have to always keep your body guessing. The one thing that always stays the same is the style and rep range. I incorporate 1-2 strength training exercises, 1 superset and 2 higher volume sets. Usually 5-6 exercises. I focus on one bodypart a day. Here is an example for chest day:
Barbell Flat Bench Press
10,10,8,6,6 ( heavier each set)
Incline Dumbbell Press
10,10,8,8,6 ( heavier each set)
High Pulley Cable Fly (upper chest target)
--- superset with---
Low Pulley Decline Fly ( lower chest target)
Hammer strength Incline Press
80 total reps with moderate weight (as many sets as it takes to finish)
100 total reps
Q:What’s the number one secret to your fitness success?
A:The number one secret to my fitness success is to stay humble no matter what is thrown at you. Do what you love and the pieces will fall together.
Q:How did you become a ON Athlete?
A:I became an ON athlete after I started competing. I just submitted to them online like everyone else. They followed me for almost a year and decided that they wanted me to be part of the team. I am very blessed and thankful for it. They truly are the best in the game.
Q:You're also an actor and a writer. Which do you prefer more?
A:This is tough cause I love both but I would have to go with acting. I love playing different roles. The best part about being an actor is you can do stuff you wouldn't normally do in life, like play a bad guy or having super powers. I been doing it since I was a kid and I love it. Acting doesn’t really pay the bills but I do it for fun and maybe one day I will land a big role that will pay my bills.. lol!
Q:If you could have one superpower, what would it be?
A:I would definitely want to be invincible with incredible strength like Superman, (which is my favorite superhero). It would be nice to lift up a building or hold back a speeding train.
Q:Favorite movie of all time?
A:My favorite movie of all time would be Top Gun. I can watch it over and over. I think I've seen it around 100 times already. I'm a big movie fan and watch pretty much everything. It's the actor in me.
Q:Can you give us all of your social media handles and websites?
A:You can find me on the following feeds:
Facebook- Frank Fata Fitness Page
Interview done by Elliot Rivera for HealtHaven.com