Quick Bio:
Age: 43
Height: 6’4″ - 193 cm
Contest Weight: 280 lbs - 127 kg
Off-Season Weight: 323 lbs - 146 kg
Location: Buffalo, New York, United States
How did you get started with bodybuilding?
When I was a child, my father was larger than life. 6’6″ and over 300 lbs. Size and strength was always talked about and I was a huge fan of Superheroes. My mother would laugh at my imagination and jokingly ask me “who are you today Frankie?” since I was always pretending to be a hero. I worked out for sports but always loved bodybuilding. In 1991 I was in an accident that almost claimed my life. I could hardly move for 6 years and was atrophied and due to a slowed metabolism I gained a ton of weight.
One day I said enough is enough! I lost 130 lbs, fought through pain and started to rebuild myself telling people I would compete someday. Friends and family laughed until I won my first show in 2001 and turned pro in 2008.
What keeps you motivated?
My friends, family, fans and supporters. Everyday someone reaches out to tell me how my story has inspired them. If I stop? I’m not only quitting on myself but also those who depend on me for inspiration, SO that isn’t an option!
What is your current workout routine?
I train 5 days per week and one bodypart per day. Chest, back, legs, shoulders, and arms. I have learned to train instinctively. I do between 12-16 sets per bodypart. But no two workouts are ever the same. Heavy, light, high rep, low rep, drop sets, super sets, bodybuilding, powerlifting, I do whatever I feel like doing. And since I’ve started arm wrestling I do a lot of band work and static holds to develop tendon and ligament strength.
My favorite thing to do is every few months go to a new gym. It totally revitalizes me and gives me the drive I need to keep making gains.
If you had to choose only 3 exercises, what would they be and why?
Incline press because I love the movement, I’m super strong at incline and nothing beats that pump. Smith machine military press because again I love the movement. Anyone who says you can’t get gains from a machine? I can explain why I have to have suits custom made!
My delts were once my worst bodypart and I made it my best, so I love training delts. And finally, I love tricep pushdowns. I love that feeling when my arm feels like the skin will rip!
Competition history:
- 2001 Mr. Buffalo
- 2003 Mr. Rochester
- 2006 Mr. Buffalo
- 2007 NPC Nationals
- 2008 WBFF worlds amateur
- 2010 WBFF worlds pro
- 2012 WBFF worlds pro
- 2014 Mike Gould Classic
- 2014 AAA Nationals
What is your favourite form of cardio?
When I wake up at 5 am I put the headphones on, go into my own world and do the stairmaster in the basement. I don’t think about anything. It’s my time to empty my mind and get it done!
What is your diet like?
Just like workouts, my diets change. I eat around 60-80 grams of protein per meal and what I’ve found works for me is then eat 60 grams of carbs or 30 grams of healthy fat each meal. I’m starting to not want as much volume so I’ll eat the healthy fat. However my cheat meals are legendary because I will destroy my cheat meals lol.
What supplements do you use?
I will ONLY use NVIE supplements. 3rd party tested, quality assured AND THEY WORK! Perfect Pro, Shred Pro, N.O.TORIOUS, BIG, Gluta Pro, and Amino Pro! I love the company and every product! www.nvienutrition.com
Facebook: Frank X Budelewski
Instagram: askbigfrank
Bodyspace: AskBigFrankB
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