We're excited to announce that we have a new member in the Iron Tanks team - Luke 'Alfy' Rizzuto.
Luke is based in Melbourne, Australia and is the epitome of what hard work & consistency can do in a very short amount of time. You can take a look at his transformation just above - which has taken place over the course of 16 months. Luke is 100% natural, and has big plans for the future - we also have big plans to help him achieve his vision & goals. His next competition is in March 2013.
Here's a few questions we asked Luke!
Q: When did you decide"this is it, i am getting serious" and why?
A: You could say the reason why I decided to get serious was most likely after the first competition I competed in. Orignially I wasn’t going to compete, but after everyone around me saying I should - I decided to give it a shot and haven’t regretted it! The serious side came out after the competition and what events followed - I had a lot of friends and outsiders ask me for advice on diet and exercises and what I do personally. I guess from there on I had came to the conclusion that this is my calling this is what I am meant to do. I wanted to be the person that others could look up to. To be the person that others can come to for advice - but mostly showing everyone that you can be whatever you want to be if you have the right mind set.
Q: You have undergone a massive transformation, what did it take to achieve this and what would you tell others wanting to do the same?
A: I'll be honest here - to achieve what I have it has taken a lot of hard work, dedication & sacrifice - but most of all - the passion that I have for the sport! My advice to others is; you definitely have to be patient and know that its not going to be an easy/quick fix! You have to be passionate and you need to have goals and dreams that you want to achieve. At times it is going to get tough but you just have to remember why you’re doing it and to stay positve. I would also say set yourself routine that you know you can manage and isnt going to take over your life - these things will take time and if you want it bad enough you will do whatever it takes no matter how long it takes to get your desired goal!
Q: What is your training routine like in a typical week?
A: A typical week consists of an average 5-6 days a week of gym at around a hour to an hour and half each session. A week of my training usually goes with working certain muscle groups each day that way i can focus on that muscle group for that session, example:
-Monday: Chest and triceps
-Tuesday: Back/ biceps and 20 minutes of cardio
-Wednesday: Shoulders and abs
-Thursday: Legs and 20 minutes of cardio
-Friday: Biceps/ Triceps and Abs
-Saturday: Parts that I want to improve so varies each week and cardio
Q: What is your diet like? Give us a example of a typical day.
A: This is a question I am very regularly asked! A typical day of eating would consist of about 4 meals a day and 2 protein shakes. My diet would consist of in any given day;
Meal 1(Breakfast): 4 eggs scrambled (2 yolks and 2 whites) and 110grams of basmati rice.
Meal 2(lunch): 200 grams of grilled chicken breast and 110grams of basmati rice.
Meal 3(At 6pm): 5 eggs scrambled (2 yolks and 3 whites)
Meal 4(At 8pm): 200grams of grilled chicken and 150grams of steamed green vegies.
As for my 2 protein shakes i would have 1 right after my workout and then I would have my second one at 10pm.
Q: What are your goals for next year? Where do you see yourself in 5 years?
A: I havent been asked this yet! Well I do have alot goals planned for next year! I want compete in 3 competitions next year which are in March, May and October. Also, next year i would like to complete my certificates 3 & 4 in fitness as well as a nutritionist course. I am also looking at completing a course where it allows me to help the ones who have a bad run and to help them get their lives back on track and achieve the goals they want to complete in their lives.
Another goal is to start up doing sports modelling, so safe to say its going to be a very busy year but i know its what I want to do and I am going to achieve it no matter what! As for the big picture in 5 years time, I would to like eventually own my gym with my sister and later to also follow in my dads footsteps and own a cafe/restaurant! So the goals are set the plans are there I just have to be patient and take it all as it comes!
Q: Who has been your inspiration?
A: To me the one inspiration I have had is in all honesty are my friends and family. They have been there for me, encouraged me in my pursuit & tell me nothing is impossible. Most of all, they have stood by my side even when times have gotten tough. I would have to say that would be the best motivation and inspiration you can have - having the people you love most stand by your side when your are chasing your dreams!
You can also read below more about Luke and his training. Don't forget to check out his Facebook fan page HERE for motivation, inspiration, hints & tips etc.