Interview with athlete Eduardo Fonseca.
- Name: Eduardo Fonseca
- Age: 22 years
- Height: 1.77m
- 2nd Placed PowerExpo Men's Physique category up to 1.78m
- 6th Ranked Overall
How and why did you start training?
My sporting journey began at the age of 5, I went through several sports to have a wide experience of sporting stimuli.
I ended up staying in Swimming where I had a great career at Académico de Viseu, where I became national champion in the 4×100 freestyle relay and won other titles as an individual athlete.
After giving up swimming around the age of 15, I started doing bodybuilding, I was quite thin, I needed to gain more body.
I took my time, and little by little I started to gain weight, initially I only weighed 60kg. At that stage I just looked at the scale, all the progress was on the scale, I understood little or nothing about the subject and I never had anyone to make me a training plan.
Over the years, muscular maturity began to emerge, although there were some prolonged stops along the way due to academic factors, etc.
Nowadays I train daily, it is unthinkable to miss a training session, everything has method and discipline, the objective is undefined. Live one day at a time without wanting to ignore others.
What type of diet do you follow?
I make my diet based on my calculated macronutrients for the day (proteins, carbohydrates and fats).
The foods I use most are: chicken breast, hake, catfish, salmon, tuna, beef, broccoli, rice, sweet potatoes, oats, almonds, among other healthy foods.
I take advantage of Sundays to have a cheat meal, usually at the end of the day. I'm completely in favor of the cheat meal, more for psychological than physical reasons.
What type of training do you follow?
My workouts are mostly hypertrophy, I do dropsets, supersets, interval training (HIIT).
The aim is essentially to improve my weaknesses and maintain my strengths!
Example of Eduardo's hypertrophy training.
Back/Shoulders/Trapezius
? Barbell Rowing – 1×16, 1×12, 3×6-10
? Pronated Frontal Pulley – 3 sets x 8-12
? Neutral Low Row – 3 sets x 8-12
? Close Grip Pulldowns – 2 to 3 sets x 12-15
? High Row – 4 series x 10-15
? Dumbbell Trapeze – 3 sets x 8-12
? Barbell Shoulder Press – 3 sets x 6-10
? Lateral Raise – 3 series x 10-15
? Cable Lateral Raises – 2 sets x 15-20
Cardio: 15 min HIIT
What are the main differences when you want to gain weight and when you want to lose fat?
The main difference starts with the diet, the “starving” factor. It's part of everyday life, I never seem to feel full, and that's what really takes a toll in the last few weeks of preparation when I'm losing fat.
In the cut phase I tend to reduce loads, due to the decrease in energy resources.
However, the important thing is to stay focused, because when the mind wants it, the body achieves it!
Where does your motivation come from?
The main motivation is the people who support me, I don't want to disappoint them and I also want to be an example of motivation for them!
What supplements do you use?
- whey
- Multivitamin
- BCAA's
- Glutamine
- Maltodextrin
- Omega 3
- Vitamin C
Any tips in particular for those just starting out?
Don't expect to see results overnight and don't give up right away, be patient, the results will start to appear little by little!
Instagram Eduardo Fonseca
