For those who don't know, Nelson Rodrigues is an athlete in the Men's Physique category who is having at least a great year.
In addition to the good results in national territories, Spain competed in the renowned Arnold Classic in Madrid and… won!
He is the first IFBB PRO athlete in the Men's Physique category in Portugal, get to know him better in this interview.
- Name: Nelson Rodrigues
- Age: 33 years
- Height: 1.74m
- Weight: 82kg
- North Regional 2015 – 2nd place
- National 2015 – 3rd place
- Arnold classic Madrid, category up to 1.75m – 1st place
- Arnold classic Madrid – 1st place overall
How and why did you start training?
I started when I was 17, through some friends who were already training.
They took me to the gym, I liked it and…I never stopped!
What made you want to compete?
I liked the Men's Physique category, I thought it had everything to do with me and so I wanted to try it.
What did you feel when they called you to the podium at the Arnold Classic?
It was a mix of feelings, I didn’t want to believe it…
But above all, an enormous emotion and happiness to see that all the dedication and effort paid off!
What type of diet do you follow?
It depends on the stage I'm at, whether I'm preparing for competition or not.
If I'm in the off phase, I follow a diet high in carbohydrates and proteins, I try to eat as cleanly as possible, without too much excess, so that the preparation phase is easier. I bet above all on rice, chicken, egg whites, fruit, oats and nuts.
In the preparation phase, I reduce carbohydrates and increase proteins. At this stage I use a lot of fish and vegetables, and oats and fruit, for example, are left out.
Nelson Rodrigues's example diet
- Meal 1
- Egg Whites
- Oat
- Banana
- Meal 2
- Isolated whey
- Rice Crackers
- Peanut butter
- Meal 3
- Sweet potato OR rice
- White meats
- Meal 4 – Pre-workout
- Sweet potato
- Can of tuna
- Dry fruits
- Meal 5 – Post-workout
- Whey shake
- Banana
- Meal 6
- White fish
- Sauteed vegetables
- Egg Whites
- Meal 7
- Egg Whites
- Protein shake
- Dry fruits
What type of training do you follow?
The training, like the diet, differs depending on whether I am gaining muscle mass or drying out.
During the mass gain phase, they are always intense, increasing loads and reducing repetitions. I rest little time between sets and always try to do just one muscle group per day.
Already in the drying phase, I reduce the loads and increase the repetitions, I also start doing supersets and increase the cardio training.
I usually do cardio training in the morning, and weight training in the afternoon, but at certain stages I even do cardio routines.
Example of Nelson Rodrigues training.
Chest
What are your three favorite exercises?
Where does your motivation come from?
It comes above all because of my love for this sport, I can say that I love bodybuilding. The competition is the culmination of all these years of bodybuilding.
What supplements do you use?
- Isolated whey
- BCAA's
- Glutamine
- Multivitamin
- Omega 3
- Pre workout
Now that you have the Pro Card, what are your next goals?
First, I'm dealing with sponsorship support, so that at the beginning of 2016 I can start competing professionally, start earning points and be able to go to the Olympia!
That's the big goal, to step on that much-desired Mr Olympia stage.
I am currently also preparing for the Olympia Amateur in Liverpool on the 31st, I will try to win this competition at amateur level and then advance to Pro level.
Any tips in particular for those just starting out?
My main tip is that the secret is in dedication!
Nutrition and rigor are very important, combined with good training and supplementation.
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