Name: Matty Fusaro
Location: Long Island, NY
Occupation: Fitness & Nutrition Coach / Entrepreneur
When did you get started with fitness?
My entire life ever since I was a kid I was athletic and involved in sports, but in my early teens my love for food and overindulging took control. When I turned 17, I developed an interest in the “fitness” lifestyle but never really trained with purpose or intention; it was just a hobby. I’ll never forget when my two older brothers Mike and Jay told me they would give me $20 if I could do 1 pull-up. I tried my hardest – I ran and jumped but couldn’t get myself over that bar. Today, I would give them $50 if they can do more than me [laughs]
In January of 2011 I decided to take “before” pictures and immediately wanted to delete them, but had a feeling that would end in regret so I kept them in a folder and never opened it up. I went trough a few phases of diet obsessions, overreaching and under eating but as time went on I continued to learn. Fast forward a few years, I took on a genuine interest in fitness and nutrition and was motivated to improve my physique and expand knowledge.
Fitness and health has become a priority in my life and I love the challenge of building my education, surrounding myself with positivity and always working hard to improve my quality of life while helping others do the same.
Needless to say, it felt damn good to go back into that folder of before pictures and visually see the transformation.
How do you stay so motivated? What drives you?
Waking up every morning is enough motivation for me. I refuse to live a mediocre life, so I am always looking for new ways to challenge myself mentally and physically to set myself apart from the average. The ability to take control of my own life drives me to always put forth 110% effort in everything I do. In my opinion if you genuinely love what you do, you don’t need motivation.
What has been the hardest obstacle for you to overcome?
Well truth is, nothing is easy because if it were, everyone would be successful in everything they do. Personally, dealing with self-doubt, lack of direction, and tons of insecurities growing up was difficult. After overcoming those roadblocks, I was encountered with a few setbacks ranging from a car accident to injuries. Trying to stay positive is one of the most challenging things to do when it seems like nothing is going your way, but that’s what separates the strong from the weak. Everyone will have to deal with their own obstacles, but it’s how you over come them that make you who you are.
What does your current training schedule/program look like?
I am currently being coached by The Strength Guys and we work together to build my training phases. As of this interview, I am following a mix of DUP (daily undulating periodization), Russian strength methods, tempo training and exercise sequencing, training 5 days per week with two rest days.
Day 1: Surovetsky Bench Press Strength day
Day 2: Deadlift and Lower Body Hypertrophy
Day 3: Upper Body Hypertrophy
Day 4: Lower Body Muscular Endurance
Day 5: Verkhoshansky Contrast Load Bench
Days 1 and 5 focus primarily on the Barbell bench Press, while days 2 and 4 place emphasis on deadlifting. Day 3 is a complete upper body hypertrophy day.
All of these days include accessory work, some examples being:
- Barbell Hip Thrusts
- Prone Raises
- Face Pulls
- Leg Curls
- Skull Crushers
- Barbell Curls
- Calf Raises
- Chest Flys
Sets, rep ranges, percentages and rest times differ for each day and for each exercise but the intensity is always high. I also always make time to work in mobility, stability, and plenty of core work. It is a pretty demanding program, but training isn’t supposed to be easy.
Give us a breakdown of your daily diet.
In my opinion the most important thing about diet and nutrition is flexibility, which will ultimately lead to a greater adherence. I believe the majority of ones diet should be comprised of minimally processed, whole, micronutrient dense foods, following an 80/20 or 90/10 approach. With the 80/20 approach, 80% of my caloric intake would come from minimally processed, whole, micronutrient dense foods while the remaining 20% can be used at my own discretion, as long as I met my nutrient intake. I aim for 2-3 fruits and vegetables per day, 30-40g of fiber and drink plenty of water.
I am not a fan of cookie cutter meal plans that say eat this not that. Since I track my macronutrients I just make sure to get a balance of carbohydrates, protein and fats. My diet typically changes from day to day although there are a few foods that’s are staples in my nutrition:
- Sweet Potatoes
- Lean Beef / Turkey
- Egg Whites
- Rice Cakes
- Greek Yogurt
- Almond Butter
The list goes on, but I also eat ice cream, pizza, and other foods typically deemed “unhealthy” in moderation.
Do you take any supplements to reach your fitness goals
- Fish Oil
- Vitamin D
- Whey Protein
- Creatine Monohydrate
- Beta Alanine
- Citrulline Malate
- Caffeine (sparingly)
What is your single biggest “Fitness” related accomplishment?
Taking the risk of starting my own business, Fusaro Fitness. Through the power of social media I have been able to inspire hundreds of thousands of people around the world, assist them in achieving their goals and help change their lives for the better. I have created hundreds of YouTube videos with millions of views to help inspire, educate and motivate. This is one of the most amazing life saving transformations I have ever seen and been a part of and I highly encourage all readers to check this out! http://bit.ly/1gHweuw
Is there anyone in the fitness industry you look up to?
There are plenty of people who inspire me but I am all about self-betterment. I can list a ton of individuals and athletes with very impressive accomplishments and unreal physiques, but I don’t consider them direct competition. Many of my close friends, some who I have met and some who I interact with online have achieved success in all different areas and I am unbelievably proud of them, but I have learned the importance of not comparing yourself to others and instead focusing on the man in the mirror.
Name a fitness “Myth” that just isn’t true no matter how many times you hear it?
The Good Ol’ Post Workout Anabolic Window of Opportunity
“You have to consume a post workout shake within 30 minutes of training consisting of fast digesting protein and simple carbs to replenish your glycogen stores”
I actually made a video spoof of this which was shared and used in seminars by Brad Schoenfeld and Alan Aragon! http://bit.ly/O200NM
Tips for our readers to achieve their fitness dreams
Sometimes to get to where you want to be in life you have to get uncomfortable. Every single person has fear but it’s how you overcome that fear that makes you who you are. Life is an unpredictable journey and circumstances beyond our control will try and prevent us from moving forward but it’s important to recognize these roadblocks and use them as an opportunity for growth and development – a roadblock is simply a detour to your destination NOT a dead end!
“Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma — which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.
“ – Steve Jobs
I want to give a shout out to my coaches, The Strength Guys, who are always working diligently to ensure they maximize the performance of each and every one of their clients and athletes. Every coach puts in countless hours learning and researching to better their knowledge and when I question them, they have an evidence based, scientifically backed answer. I have learned more than I could have imagined by working under their guidance, and have grown stronger each and every day. On top of a coach athlete relationship, I have made a handful of great friends. My specific coach, Jason, has helped me through some of the most difficult times, dealing with injuries and stress, and helping me remain positive through the process. They are an all-around great group of individuals with a very bright future.