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Transformation
And so it begins, with Juan (@Frostisall)
October 23, 2018
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MEET JUAN MIRANDA, The man who goes to the gym as early as 01:00am, I know, He’s crazy!. He had some very interesting things to say, from dealing with the loss of his mum to having to recover from a bike accident and much much more! Our latest QnA goes in depth with Juan Miranda (@Frostisall), 

Hello Juan, Thank you for joining us today. , just before we begin, could you tell us a little about yourself, who are you? What do you do?

Thank you for this opportunity I really appreciate it. Well let’s see, Who am I? that is a very interesting question to start of with right LOL. My name is Juan Miranda, I am of hispanic & Latino descent. I am someone who is currently on a transformation journey. Trying to show myself and others that it is possible to go from very overweight to fit. My day to day job is Information Technology Director for a magazine publishing company. I enjoy my job in every aspect even when it’s not a fun day in the office haha. I also trying to game here and there when I can mostly on Xbox.

Where did your instagram handle come from, (lol) @frostisall?

Let’s see, honestly I can’t really recall how the “isall” portion came into play. But Frostisall I have had this handle since the days of AOL and dial up (LOL). Frost is a nickname I was given growing up because I enjoy the winter and it takes very cold weather to actually make me cold. Most winters you would see me with a hoodie on and a skull cap at the most. It’s been this way since I was a young kid.  Frostisall isn’t just my IG handle it is also my Twitter handle.

Lol, Interesting…

So how long have you been into fitness? What made you decide to get on the train?

Overall I would say I have dabbled in fitness for 5 years. Now actually taken it seriously I would say closing on 2 years. I say taken it seriously meaning I am more dedicated and consistent with things. First few years I was going on and off. To be perfectly open, I have never been “fit” I have always been overweight. Just different variations of overweight. At my heaviest I reached 340lbs, for being 5’10 that is pretty big and a huge portion of it was fat not muscle. I can honestly admit that. Thankfully I didn’t suffer from any health issues, which looking back on things I am extremely grateful. But getting back to the second question. I have actually been asked that question a lot to be honest. The answer I have been providing is that I had a Forrest Gump moment “I just felt like running”  but for me it was “I just felt like lifting”. But thinking about it now I am going to have to say that I realized how big I was and how it was not a healthy way to live. I am not going to sit here and say that I hated how I looked or that whenever I looked in the mirror I was disgusted. That was just not how I saw things. I was…for the lack of a better word content with where I was. As I got older I realized that I needed to change things. I kept reading articles and watching videos of people changing their lives around from overweight to fit. I noticed one thing that they all had in common. They all had a personal trainer that helped and guided them throughout their journey. Now me personally I can’t afford one, so I made up my mind that I was going to go through this journey without one to prove to myself and everyone else that it’s possible to accomplish this goal. I started to document my journey through my IG, Facebook, Twitter, and even started a youtube channel.

What kind of programs did you start off with? How many days a week did you have to work out?

Wow that is a good question I actually to think about this. When I first started off I had some basic knowledge of exercises mainly from watching movies and gym class back in high school. I did a lot of cardio when I started. I remember my first time in the gym that I currently still go to. First few weeks I did nothing but cardio. I walked on the treadmill, use the stationary bike, and the stair-master. I started off going 2-3 days a week after work. During this time I worked the night shift for UPS so I got out of work around 8am and I would just go to the gym as it was sort of on the way home. I remember looking online for workout programs to follow and I came across bodybuilding.com and this site open my world to all kinds of possibilities. I tried out the program MFT28 from greg Plitt. I didn’t last very long. I quickly realized that not all workout programs are designed for everyone. So what I ended up doing was reviewing different programs and exercises then formulated my own that I have just modified whenever I need to.

And what kind of program are you doing now? How much different is it from when you just started?

Right now I am still using my own workout program that I have modified throughout the months and months….Let’s just say there has been a lot of trial and error haha. But hey this is how we learn and grow right? What I am doing now is extremely different than how I was when I started. Right now I start of with 45 mins to 1 hr of cardio, this can either be jogging on the treadmill or using the stationary bike. It’s not just steady state cardio and not just HIIT either. I guess you can say that I found a way to mix them both together. For example if I am on the bike, I will maintain a speed of 18-20 mph with random bursts of up to 30 mph and holding that for as long as I can. It can be a minute, more, or less then I will go back to the 18-20 mph for 5 to 10 minutes and go for it again.  After cardio I switch to lifting, the lifting depends on the day. My lifting from what I have been told is a mix or bodybuilding and powerlifting. So I target a different muscle group every day but I also push to lift as heavy as I can for as many reps as I can. So for a week it would look like this. Monday – Chest, Tuesday – arms & shoulders, Wednesday – can either be abs/ extra cardio/ day off, Thursday – back, and Friday – legs. The lifting sessions last roughly 2 hours or more if I have the stamina lol

What muscle group is your favorite to work on?

I would say legs would be my favorite. Mainly because I have always had strong legs…guess they would have to be in order to hold up how heavy I was right?

What in your opinion has been the hardest? How are you dealing with it?

Hardest? Well I guess this is different for everyone right? What could be hard for me may be easy for someone else. But I will say that for me the hardest part at least recently has been sh!t that happens in your everyday life. For example this summer in particular for me has been an extremely rough one. I lost my mother on June 4th. Her birthday was August 22nd, and on September 4th I had a bicycle accident. I hit a pothole and flipped my bike, suffered a concussion and bruised bones in my left forearm. So to me that has been the hardest part. Now the second part is dealing with it. Not sure how you deal with the loss of a parent specially when you come from a single parent home. But I was pushing on through and also pushed on through her birthday. Now the accident did keep me away from working out for 6 weeks. I actually just started going back to the gym yesterday Monday Oct 15th 2018.  I can openly admit that I didn’t deal with the injury properly. I mean I did stay from the gym but my nutrition went to hell. I started eating anything I wanted.  Which caused me to gain 15 lbs back which brings me back to roughly 300. So it feels like I am starting everything over. Now I have to deal with the consequences of my actions right? Just have to stay focused on what my goal is that I want to accomplish.

WOW, I am really sorry for your loss. Great to see you coping and doing so well with all of that. 

So…Do you have a particular daily routine? If yes, what’s it like?

Here is when a few people are going to raise their eyebrows and say WHAT?!?!? My routine during the work week Monday thru Friday is the following. Wake up at 1am, get ready to go to the gym, get to the gym around 1:30-1:45am, started my cardio (fasted), switch to lifting, spend some time in the sauna, go home, shower/get ready for work,breakfast, my regular work day, go home, make dinner, try to be in bed no later than 8pm and start all over again the next day.

WHAT?!?!?, That is CRAY? 

What kind, if any, type of diet/eating habits did you develop? What kind are you currently practicing?

Well let’s see here, I learned to eat for fuel vs eating for flavor LOL. Meaning yes some of my meals can be very dull and boring. Which is why you need to have some hot sauce around to give it that little bump. I am still practicing the same habits, eating for fuel vs flavor. Also a lot of my meals are the same thing because it’s quick/easy to make as well as maintain.

Do you Prep your meals? How is that like? (Time, energy, Is it something you enjoy doing?)

Yes I prep my lunch for the week every sunday. Sometimes I prep my breakfast too, if I don’t I usually grab breakfast from a dinner on my way to work but its always the same thing to keep things easy to track and maintain. I think most people believe meal prepping to be a huge chore, but for me it’s gotten to be part of my sunday routine. Since I have been meal prepping for a long time it’s gotten to be more efficient and less time consuming as I go along. I really enjoy meal prepping because like I said it’s part of my sunday routine. I haven’t really timed the actual “work” for meal prepping but I am going to say the actually work part not the cooking because slow cookers and rice cookers take the work out of it. I would say its about an hour or so of prepping and then putting into containers.

Could you give us a sneak peek on what your daily food/macros are?

My macros are a little off but this is something that has worked for me. I have a highish protein count about 200g, my carbs are generally around 60-70g, and my fats are usually around that area too. My daily food? well let’s see whey protein shake with almond milk in the morning followed by breakfast which has, scrambled eggs, sausage, and sometimes pancakes, lunch is chicken breasts with rice and mixed veggies, dinner is usually ground beef but sometimes ground turkey and a casein protein shake with almond milk

Do you count calories often/what apps do you use in doing this?

I don’t really count calories in a sense that my mind is like ok you can only eat X amount of calories today. I do track calories because I track everything I eat to make sure I keep my food intake around the same general area. I mean I have the luxury of being a bit flexible because I am not prepping for a bodybuilding show or anything like that. Not that I would ever do one of those just trying to make my point. I actually use myfitnesspal to track everything I eat and drink on a daily basis.

Discipline is key in all of this, How do you ‘’Stay disciplined’’ ?

Oh yeah discipline is the key in life not just fitness. I stay disciplined by remembering exactly why I want to do this, what I am trying to prove. Also because I know what it’s like being on the other side of things. Meaning I know what it’s like being overweight, the struggle of trying to find clothes but look nice and that fit LOL. I laugh because I remember how hard it is and I am not where I want to be right now so it’s still a little hard to find clothes I like. But I don’t know what it’s like to be fit and how life changes for someone who goes from fat to fit. There’s a quote that I see every now and then online think it goes something like “I know what it’s like to quit, I want to know what it’s like to keep going” so that keeps me going. Also now I know my mother wouldn’t want me to stop until I reached my goal.

You are sponsored by outlaw laboratory, what are they about?

Yeah Outlaw reached out to me via IG, they were impressed with the results I was getting and the message I was putting out. Their opening line on the website is “An outlaw is fearless and determined to set their own destiny and will stop at nothing to be the best” Outlaw is about empowering the individual, the one who feels left behind, or casted off from the pack. Essentially being left to fend for yourself with only yourself to rely on which is basically what I was doing. Relying on myself and evolving as I went along.

Interestingly you are also an ambassador to a gymwear, “dissident” clothing, can you tell us a little about them?

Correct. Dissident Gym Wear’s owner Gio reached out to me via IG as well, he also liked the message I was putting out there. I can tell you a whole lot about them LOL, signing up with Dissident was the best decision I could have made. Their message is to go against the odds, to go against the grain. I relate to this in so many ways. One of them is because I have been told that I can’t accomplish what I want on my own that I need a trainer. So basically the odds are already against me LOL what better place to be than with Dissident. But let me tell you about the clothing, it’s just amazing in every way. They spare no detail, the fabric, the feel, the quality it’s all insane. My most favorite piece of clothing are the tune out hoodies, these things are just amazing. The hood is very deep and it works very well for those moments when you want to block out your surroundings and focus on your lift.  Aside from that the organization is filled with different people who are just amazing. I have gotten to know them and we are really like a big family that will always support each other. We have athletes who are competing in different types of bodybuilding shows. Overall is just a great organization to be a part of.

All of these sponsorship and ambassadorial roles are a result of your hardwork and your newly found lifestyle congratulations and you should be proud.

Thank you I am very proud to be a part of these two companies who share the same values as I do.

Did/do you supplement? If yes, what supplements do you use (Not necessarily the brand, No problem if you wish to state a brand)? And how effective have they been?

Yes I do take some supplements, nothing crazy or anything like that. Just Whey protein, Casein Protein, a multivitamin, fish oil, pre-workout,creatine, glutamine and BCAA’s for my workouts. I would say that each supplement has done its job to either provide me a bump of protein and or help keep my workouts going strong as well as aiding in my recovery.

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Your newly found lifestyle, means you probably had to cut off some old habits and maybe friends even, is this the case with you? Or were you always supported by those close to you?

Yes that is the case, I did have to cut off some of my old habits. Such as having burgers often, ice cream, drinking, and things like that. The Dissident team has always been supportive of my journey. My remaining family have not told me to quit so I consider that supportive LOL.

How do you adapt your new habit, with the old one, what have you had to give up on to get to where you are now?

Hmm… I don’t think I have actually adapted my new life with my old one. To be honest when I started to take fitness seriously I cut the cord on everything LOL. So essentially I stopped going out for drinks with friends. Actually stopped going out period. Mainly because my mind was/is focused on getting to where I want to get and I don’t want to for the lack of a better word distract myself and either eat/drink something I shouldn’t or stay out too late and not be able to function the next day.  When I started my journey I gave up on spending time with my family as well, meaning I saw them when I got home from work and while I made dinner but went straight to bed after because I knew what time I had to get up.

Surely there are days when you simply don’t meet up? How do you overcome setbacks?

Oh most definitely I think everyone has those does when just waking up is a struggle. It’s those days that count the most. In those few moments when you’re in limbo. Do I get up and go to the gym or do I go back to sleep? those split moments are what really defines someone at least that’s what I think.  I am not going to lie some of those I don’t make it out of bed, but I don’t beat myself up about it throughout the day. Which I think a lot of people do, if they don’t wake up and workout their whole day is crap. I don’t let that affect me like that. We all have setbacks and they come in different ways. For me my recently injury LOL. I overcame my setback when I came to the realization that hey I am human and things happens. Just have to keep my head down, grind, grind, and grind my way back to where I was and then continue grinding. This is a marathon not a sprint so a setback isn’t going to stop you.

What would you say you have gained the most from living a healthier lifestyle and your journey all together?

I would say that I gained knowledge. Knowledge of how certain foods affect my body. How my body reacts to a new exercise or how much I can change my body.


If there is ONE lesson/advice that you were given and has stuck with you, what would it be?

One phrase that Greg Plitt said in one of his videos on youtube. What he said was “It’s what you do in the dash”  that statement hit home for me. What he was talking about is when you look at a tombstone you see the year a person was born and the year of their death. But in between those two dates there is a dash. That dash is your life and everything you are happens there. So that stuck with me and I always remember that phrase whenever I am stuck or confused on where to go to next.

Have you any advice/tips for those reading this, especially those who are yet to begin?

This journey is not a race, it’s a marathon(with you and you alone). Don’t compare yourself to anyone else, we are all built differently and our journeys may cross paths but our finish line is different. If you’re someone who wants to start their journey, just start it. Don’t worry about it, we have all been in your shoes the hardest part is taking the first step. If you’re anxious about being in a gym I can tell you this, 10 times out of 10 everyone is focused on their own workouts and are definitely not looking at you or trying to mock you. Don’t ever feel ashamed of yourself at the gym. One more thing if you don’t know how to do a particular exercise just ask someone. Gyms sometimes get a bad rap for having rude people but most people would love to assist you.

Knowing the journey is an ongoing one, what’s next for you?  How can those interested in following your journey reach you 

Well my injury set me back a bit so I am going to grind my way back and keep going until I reach my goal. I can only hope that my story helps someone take their first step into changing their lives too. If anyone is interested in following my journey or want to just reach out to talk I am very accessible.  My handle for IG, Twitter, and bodybuilding.com is Frostisall,

Thank You so much for sharing your story with us, we look forward to your constant progress and we will definitely be following your journey!

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