My Primal Transformation: Discovering the Art of Fit
It’s Friday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Friday as long as they keep coming in. Thank you for reading!
Hi, my name is Frank Sabia Jr.. My story starts out like most in that for my whole entire life I have struggled with my weight. I ate well as a child and never developed weight issues until my late teens when my eating outpaced my activity. From there it was a slow and steady increase in weight gain. Like a lot of people, I have a desk job and sit all day long. Sometimes my work requires me to put in long hours, frequently sitting for up to 16 hours a day in front of a computer. This only helped to make my problems worse. My sedentary job along with my eating put me on a path to poor health and uncontrollable weight gain.
At my worst, I exploded to a whopping 255 lbs and over 40% body fat with a waist at 44 inches. The shocking thing about this time in my life is that I still worked out 3 times a week yet saw no change.
My diet was a SAD (Standard American Diet) one which was typically high carb, low fat, moderate protein, filled with fast food and processed foods. I felt depressed and ashamed of how bad I allowed myself to become in terms of health. I had trouble breathing, aching joints, acid reflux, high blood pressure and was constantly tired just to name a few health issues. I was morbidly obese and knew I had to do something about it.
That all changed the day I stumbled upon Mark Sisson’s Mark’s Daily Apple. I had decided to commit myself in not only exercise but also diet. Having to travel frequently for my job I decided to do an at home exercise program that would incorporate body weight movements for both strength training and cardio fitness. During this time I slowly transitioned from my SAD diet to a full Primal Blueprint diet removing all grains, gluten, legumes and dairy. For the first time in my life I was eating whole unprocessed foods and was no longer afraid of fat. This is when I not only started feeling better but looking better. Over a 13 week period I managed to lose 43 lbs of fat, going from a little over 30% body fat to 12%.
Not satisfied with my results, I decided to see how far I could get with this new Primal way of life. I decided to use weights for the first time and mixed in some IF (Intermittent Fasting). Still keeping to a strict Primal Blueprint diet, I was able to enjoy foods I thought were previously unhealthy like bacon, butter and eggs. For the first time I tried coconut and loved it. I became a master Primal chef creating things like gluten free Mexican buffalo pizza. Never having cooked for myself before, I quickly become a whiz in the kitchen converting all my mom’s home cooked meals and recipes to Primal friendly versions.
All my illnesses quickly disappeared, the high blood pressure went from stage 1 hypertension to that of an athlete level. Gone was the depression, acid reflux, joint pain, energy crashes, and mood swings. I pushed myself to limits I never imagined possible. I now weigh 167 lbs with a 29 inch waist at 8% body fat while packing on extra muscle in the process. This all took place in a 6 month period. My final numbers were shocking to my doctors and loved ones, 48 lbs of fat lost, 4 lbs of muscle gained, from 30% to 8% body fat and all improved markers of health. My health and fitness-age, previously tested by a sports physician, went from one of a 42 yr old to that of a 28 yr old.
Over a short 6 month period, with the help of Mark’s Daily Apple and the Primal Blueprint, I finally discovered the art of fit.
I continue on my path to Primal living having completed my first race, through the mud! Grok would be proud!
Thanks for your help, support and continued inspiration.
Yours truly,
Frank Sabia Jr.
Grab a Copy of The Primal Blueprint 21-Day Total Body Transformation and Start Getting Primal Today!
Posted By: Mark Sisson
So are you 42 or 28 please tell
Those 42 – 28 was a health and fitness test I did. It said I had the health and fitness of someone aged 42 then when I was retested I got that down to 28!
+1000 about the holy crap.
what IS Mexican buffalo pizza?
and what kind of IF did you do?
Amazing dude….I’d love to hear the details of what you do. You are the textbook example that I would like to duplicate!
Holy Crap!!!
Your smile in the ‘after’ picture says it all and more.
That is super inspirational.
I’ve been at this for over a year now. Why oh why can I not get these kinds of results?
Wow. You should pat yourself on the back. And an admirable back it is.
No… it can’t be.
Impossible!!!
That’s what I thought. I asked a friend at our PD if he thought it was the same guy. He says there is software that can do a ratio of the distances between the 2 eyes, eye line to nose, and eye line to mouth, but we don’t have it.
We’re both thinking the ear is wrong, and so is the nose width/shape and the distance from the top of the ear to the eye line.
I’m also looking at the wrist on the after picture, and the dude appears to me to be and ectomorph. The before is clearly an endomorph. Has anyone ever seen that sort of transformation (except in a Muscle & Fiction mag)?
Suspicious, sorry.
No, I think you’re wrong. The ears look the same — look at the pics from the back, they’re both slightly out of line. Look at his hairline. And I know this is weird, but look at his nipples! It is totally the same guy. Losing that much weight really changes a face — suddenly you can see the bone structure. Don’t undermine his amazing work by doubting. Just because it’s awesome doesn’t mean it isn’t true!
You beat me to it, obviously we both noticed the same thing about the ears from the back, LOL!
Agree 100% Doubting doesn’t make it not true.
I think it definitely looks like the same person. Look at the side by sides from the back, look at the ear heights/shapes. Plus the eyes in the front pics. I think it’s completely possible when eating properly and doing heavy lifting. I know that I’ve kept down the pudge easily by eating this way as well as moderate amounts and am positive that I’d really improve my results if I just kicked up the heavy lifting. I’ve done so with good results in the past, but got injured awhile back and never got back into it for fear of reinjury. Time to start. This story was one of the most inspirational I’ve read. I’d also love to hear more about what, how much, and when you eat as well as your exercise routine. Why not start with a program that’s obviously successful!
Couple things:
1st pic lit from left side, 2nd from right.
Camera angle in 2nd is higher and more straight-on
2nd pic he is twisted at waist and looking straight at camera; this emphasizes the waistline and the arms. Whereas w/ first pic, we focused on his waist and expression.
These things all lead to subtle interpretations and may have led you to believe it was “suspicious”.
i’m the mom; it’s him! He’s done a fantastic job; wish i had his willpower.
lol! Well good on you for giving him such awesome genes which he has now activated to explosive potential ;D
No worries. It was 6 months of hard work and I didn’t exactly shock the world with some massive mass gain. All I did was diet and exercise for 6 months trying to lose as much fat as possible. I only gained 4lbs of muscle in the process and definitely made mistakes along the way.
I lost approx 8 lbs a month which is like 2lbs a week which is about the amount you want to lose. In the beginning it was much easier to lose the weight then at the end. But managing my calories and doing LeanGains helped me the last 3 months for sure!
Sorry for my skepticism, Frank, it’s just I’ve never seen such a dramatic transformation except next to a Hydroxycut ad. It’s like you’ve changed body somatypes from one end of the spectrum to the other, which is rare. And to do it in six months is just extraordinary.
So you’re six feet tall, right? Is your before picture at 255 or 215?
@ Jeff
No worries about the skepticism.
Yeah before picture is 215lbs. I was at one point 255lbs at my worst. I yo-yo dieted down to 215 and could never get any lower then that. Yes, I’m 6 feet tall.
No worries. It was 6 months of hard work and I didn’t exactly shock the world with some massive mass gain. All I did was diet and exercise for 6 months trying to lose as much fat as possible. I only gained 4lbs of muscle in the process and definitely made mistakes along the way.
I lost approx 8 lbs a month which is like 2lbs a week which is about the amount you want to lose. In the beginning it was much easier to lose the weight then at the end. But managing my calories and doing LeanGains helped me the last 3 months for sure!
I noticed your Lean gains comment and wondered if you have Martin Berkhan as your personal trainer? That may help me with my suspcison you used the transfomration machine from Captain America?
I hope your in the process of writing a book!
I wasn’t doubting on you: I was rather expressing my abrupt state of awe.
You have a marvellous boby and an even more marvellous spirit.
As for Martin Berhkan being a trainer to me. After my first 3 months I wanted to try LeanGains but had no idea how to do it so I sent Martin an email. However I never heard back and figured he was already too busy with other clients and I was probably just sitting in his que. So I found some examples of people doing his LG IF protocol off bodybuilding .com and tried it for myself using that and his articles on his site. I had to tweak as I went but found great success with it.
hmm wonder if someone who works on visual effects in the movie industry would ahve access to such software ie, frank sabia jr? w w w. imdb. com/name/nm1455737/
i’m not saying he didnt acheive this but in 6 months with 3 months of body weight excercises? The guy needs to write a book. ive been on primal for 4 months with 6 months of body weight excercises and started from a much better condition and my results are no where near this and ive worked my ass off. i dont want to be cynical but something has been left out here. i wouldnt expect to see results like this after 6 months of hard core steroid abuse.
i want to add that i really hope this is real and I WANT TO KNOW HOW YOU GOT THERE. PLEEEEEASE!!!! i’m thinking as you work in the movies you borrowed that machine from the recent Captain America movie?????
I believe you are going way to far; I actually was only stating my shock!
OK.. Now I first saw the pictures up top and thought the ones where he is shirtless holding the camera were the “After” shots..LOL. I was thinking this way of eating does not produce any good results..lol. THEN I saw the real “After” shots and I must say I am AMAZED. I don’t usually comment, but I am officially SUPER inspired. My wife sent me the link to this story, and I think this is the point we turn it around and eat for good health. Frank, bro if you read this I wanted you to know I am inspired by your story. I dont even mind that the Wifey probably stared at your picture for an hour before sending me the link..lol Great Job!
Good on you, man. Spread the knowledge. Turn the pyramid upside down.
Thanks man. I was hoping to inspire people. Before this transformation I thought it was 80% exercise and then a little diet. But during my journey, I discovered it is mostly diet. As the saying goes, you make your abs in the kitchen.
Absolutely incredible! You are my hero, Frank!
You definitely need to write a book!
HOLY SH%#! Sign me up for that art class.
Great story. What a transformation in such a short period of time. Care to share some of those at home exercise routines?
Wow, Wow, Wow…what an amazing change. The hard work certainly paid off for you. I would love to hear what kind of work out regimine you used and obviously are still using. I would also love to hear how you would eat in typical day. Truly an inspiring story.
One word: HOT.
wow that ripped in 6 months!! amazing. almost hard to believe. Outstanding!
Truly remarkable!
Holy crapola and DANG!!! You rock! Way to go! One of the best things is how happy you look. But most of us primals do!
The human body is SO beautiful! Everyone’s body deserves to reach its own full potential, and yours certainly has! Your transformation is downright gorgeous!
Thank you so much. I wold like to think that I’ve created a work of art!
Mark, would you be able to have Frank tell us in detail, what his workout routine consisted of ?
His results are truly amazing.
Incredible transformation – way to go Frank!
Wow. Seriously, that is amazing. Awesome job!!!!
hmmm call me cynical (because believe me i really am) but my suspicion has only been heightened by this truly amazing metamorphosis when i discover mr sabia apparently works on visual effects for movies!! say it so!
http://www.imdb.com/name/nm1455737/
”say it aint so!”
Yep–I was thinking photo shop!!! Not sure this passes the smell test.
Dude, he’s works on lighting on movies. Those pics aren’t a result of lighting.
Leave it alone, already.
Way to go, Frank! I think we’d all love a bit more information about your workout and IF routines. Have a great weekend, everyone.
WHOA…that was it…I’m going PRIMAL…
(terrific job, Frank!)
Awesome story. I didn’t read all the comments so if someone already asked I apologize. Can we please get some recipes. That pizza sounds really good.
great transformation man. so quick too. awesome. i’m interested in knowing what type of fitness regime and diet looked like?
Duuuuuuuuuuuuude… wow! You’ve shocked more than your doctors and loved ones. I second the pizza and fitness program… omg.
pizza is coming soon!…but I do have a pic online on my facebook site.
Are you freakin kidding me??!! I’m sitting here trying to pick my jaw up off the floor, without much success. AMAZING!
I’ve seen tons of dramatic success stories, but HOLY SH**! nuff said.
you need to share details! food diary, exercise diary, etc. PLEASE!!
Good grief! What have you done to yourself?
I want this, too!
WOW Frank! Congrates you look awesome! I’m just beginning my journey with my oldest son. You are an inspiration! Thaks for sharing your story and your pictures!!!!!!