TankTalk – Page 9 of 9 – FRANK'S FITNESS


In today’s installment of… You used to call me with your Macros  Post Workout Quick Gainz, Chicken Fried Rice.


This is an easy post workout meal to maximize those gainz.  The white rice spikes insulin and transports the protein to your muscles so they can GROW.  It’s simple and will satisfy your post workout beast.

PWO, Quick Gain Train
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  1. 1 Cup – Cooked Chicken Breast
  2. 1 Red Onion
  3. 2 Cups – White Rice (Basmati)
  4. 1 Egg
  5. 1 Tbsp – Corn Oil
  6. 1 Tbsp – Water
  7. 1 Tbsp – Butter
  8. Salt, Pepper
  1. Heat your frying pan, add butter.
  2. Scramble the water and egg together in a bowl. Cook the egg, remove from the pan and save it for later.
  3. Now add the corn oil to the empty pan.
  4. Chop and cook the onion, remove from the pan.
  5. Cook the chicken. After the chicken is done, THROW and yes I said THROW, everything into the pan.
  6. Aaaaaaand DONE. BOOM! GAINZZZ
FRANK'S FITNESS https://franks.fitness/



Now go EAT!




We are officially 4 weeks and some change out from the OCB Catonsville Conquer!

I have some kick-ass updates:

The Conquer is now a WNBF pro qualifier!

Gaspari Nutrition and Tiger Fitness have signed on as a show sponsor.

Vendors at the expo: Palm Beach Tan, Eat Clean Sweets, GNC, Vitamin Shoppe, Quik Shakes, LA Hair, HoCo Screen Printing and the HUB/Cville Bikes

The Conquer is featured as an event by the Catonsville Chamber of Commerce.

Top 5 finishers in each class will receive a sculpted award in recognition of their hard work and prep!

Email me for more show information and registration!  Frank@franks.fitness



TankTeam–  Long time no see…Status check!  What are you lifting? How are the Gainzz? 5 Weeks out!

Bulk Season is still in full swing.  GET BIG!   This year I’ve kept “dirty” bulk to a minimum and look and feel 100% BETTER.

Don’t let the weight you’re pushing get in your head.  Yes, crushing a whole pizza daily you will feel the strength gains but how do you feel just walking around?  How do you look in the mirror? Is this the physique and mental state you want?

Get the calories in but still be mindful of your diet.  This isn’t contest prep but this isn’t Sumo training. Don’t go overboard in your eating! Stay healthy physically and mentally and conquer…

Today is Superbowl Sunday, skip the pizza and wings and fire up the grill.  Kabobs are a simple low-carb crowdpleaser and will fit in your macros.






What’s up TankTeam? New Year, New You – I can’t stress this enough. I walk into the gym and see so many new faces and it’s awesome. New faces in the gym means that person made a decision to make their life better, get healthy, look as good as they feel on the inside, WHATEVER! IT DOENST MANTTER, why? Because it’s your journey not anyone else’s.

Don’t doubt you’re journey and if anyone does, TELL THEM!!… (you can fill in what comes next)..

I will say this until I can’t feel my face, this is your life, you’re journey – Conquer!

Oh and be happy….




Frank’s Fitness is proud to present the OCB Catonsville CONQUER… BOOM!

It truly is an honor to host a natural bodybuilding, physique, figure and bikini event in my hometown. We are working hard to make this the best show possible for all of the athletes, families and fans.

Online registration has started, registration is available via mailing the paper entry form as well for all snail mail folks. Stay tuned for the latest updates on the show.  Keep grinding and I’ll see you at the CONQUER!




I want to take some time talk about visualization and how I practice this powerful technique.

This second step after setting a goal step is visualizing yourself at the finish line. This goes for anything in life not just the gym.

I came across a lifter struggling with the same old “Are my arms going to grow, WTF?”. My response – visualize them with peaks as high as Everest! Or that bicep is the biggest meatball crafted by the best chef in Italy! Anything to take your mind of the same old rut and visualize yourself in the place you want to be.

I use visualization for weak body parts but also right before heavy lifts. My favorites are transforming into the hulk (yess…) or going super saiyan (Goku, not Vegeta) right before that heavy squat set.

It takes practice but once you can use this technique there are no limits. You will go where you want to go and be who you want to be when you need to, even for just a few seconds!

Train hard – TANK


Welcome to TankTalk, the official blog of Frank’s Fitness. Stay tuned for more content to come!