Marco’s unhealthy relationship with the couch saw him balloon – he needed to make a life-changing decision. Sink or swim? He chose to swim straight on to the set of Baywatch with his new, ripped physique using a beach body workout and revamping his nutrition.
16 steps to Marco’s beach body Baywatch transformation
1 VITAL STATS
Weight: 160lbs
Height: 5’10”
Body fat: 10% bf
2 TIME FOR CHANGE
I was 200lbs, overweight, and super unhealthy. I had high cholesterol and felt low. I needed to change and got myself under 160lbs in 6 months. After this I made it to the big screen in the Baywatch movie.
3 THE NUMBERS
I burn roughly 700 calories burned during my sessions. I dedicate 45 minutes to weight training and between 20 to 45 minutes for cardio
4 THE MASTER PLAN
GET JACKED! Lower my body fat while maintaining mass. “Not satisfied until every vein is forced against my skin”. – Stewie Griffin, Family Guy.
5 THE SUPPORT NETWORK
I support and motivate myself. You hear the gym is only 20% and 80% of the work is in the kitchen. I say it’s 100% in your head. The drive comes from within. Back when I was 200lbs I visualised having abs before I started
6 THE COMEBACK
A few years ago I had to get elbow surgery, which kept me out of the gym for a couple years, and I had to do physical therapy. I’m pain free now and grateful that I can still do what I love. I rarely ever go really heavy.
7 THE CHILL
I work retail so I am always standing and moving around. I used to be a couch potato, but not any more. I’m always active even on my rest days.
8 THE BEACH BODY NUTRITION
I don’t really follow a strict diet plan. I just keep within my daily calorie intake because that’s the most important part. I try to not let my carbs get too high and keep my protein high. I keep my sugar intake low
9 THE MUSIC
EDM: W&W, Deorro,
Hip-hop/rap: Lupe Fiasco, Jeezy, Rick Ross, Future
Rock: Thrice, Breaking Benjamin
Halsey, Ellie Goulding
10 – THE BEACH BODY WORKOUT PLAN
6 days a week. Mostly fasted workouts followed by low intensity cardio.
Weights: 3-4 sets on each exercise
Rep range: 8-15 with a minute rest between sets.
If I workout in the evening I’d do 20 minutes of HIIT cardio post-workout.
Monday
Chest/shoulders/triceps (abs and 45 minutes LIT cardio)
Tuesday
Back/biceps (obliques and 45 minutes LIT cardio)
Wednesday
Legs and abs
Thursday
Shoulders/triceps (obliques and 45 minutes LIT cardio)
Friday
Back/biceps (abs and 45 minutes LIT cardio)
1 day off and repeat.
This beach body workout plan built muscle and shredded me simultaneously for that Baywatch lifeguard physique.
11 THE BEACH BODY BREAKFAST
Scrambled eggs (3 whole, 3 egg whites), 2 slices of toast with some butter and a cup of diet green tea. Since most of my workouts are fasted I go straight into lunch.
12 THE SUPPLEMENTS FOR A BEACH BODY
Cellucor C4 Ripped – Pre-workout
Cellucor Whey – Post-workout
13 THE MIDNIGHT MUNCHIES
A variety of nuts – pistachios, pecans and roasted edamame. They’re a great snack while watching tv at night and satisfy late night cravings. A much better choice than a brownie, ice-cream, or cake
14 THE STAPLES
My go-to food is tuna. I would make myself a tuna sandwich from the whole can, 1 tbsp of mayo and mustard. If two of my meals are eggs and tuna, my last meal could be a plate of pasta but I try to make it meat or fish.
15 THE AMBITION
To keep bettering myself physically, and mentally. The main reason I workout is because of the way it makes me feel, it keeps me grounded. The gym is always there for me keeping me growing and learning.
16 THE QUOTES
“Have your goals envisioned in your mind”
“The fear of the unknown. The opinion of others. Anxiety. The only thing those lead to is regret. Take every opportunity. People regret things they didn’t go, more than what they did.”
-me
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