Interview with athlete Eduardo Fonseca.
- Name: Eduardo Fonseca
- Age: 22 years old
- Height: 1,77m
- 2nd ranked PowerExpo Men's Physique category up to 1.78m
- 6th Overall
How and why did you start training?
My sport walk started at the age of 5, I went through several sports to have a vast experience of sports stimuli.
I ended up staying at Natação where I got a great course at the Academico de Viseu, where I became national champion in the 4×100 free relay and won other titles as an individual athlete.
After I left swimming around the age of 15, I started practicing weight training, I was quite thin, I needed to gain more "body".
I went without haste, and little by little I started to gain weight, initially I only weighed 60kg. At that stage, I just looked at the scale, the whole evolution was on the scale, I knew little or nothing about the subject and I never had anyone to make me a training plan.
Over the years, muscle maturity began to emerge, although there were some prolonged stops during this route due to academic factors, etc.
Nowadays I train daily, it is unthinkable to miss a workout, everything has method and discipline, the goal is indefinite. Live one day at a time without wanting to overtake others.
What kind of food do you follow?
I make my food based on my macronutrients calculated for the day-to-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 make a cheat meal, usually at the end of the day. I am completely in favor of the cheat meal, more for a psychological reason than a physical one.
What kind of training do you follow?
The aim is essentially to improve my weaknesses and maintain my strengths!
Example of Eduardo's hypertrophy training.
Back / Shoulders / Trapezoid
• Paddle with Bar – 1×16, 1×12, 3×6-10
• Pronated Frontal Pulley – 3 series 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 Trapezoid – 3 series x 8-12
• Shoulder Press with Bar – 3 sets x 6-10
• Lateral Elevation – 3 series x 10-15
• Lateral Lifts with Cable – 2 series 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 factor “starving” is part of the day-to-day, it seems that I never feel full, and that is what it really costs in the last few weeks of preparation when I am 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, the body reaches!
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?
Any tips in particular for those just starting out?
Do not expect to see results from one day to the next and do not give up right away at first, be patient, the results will start to appear gradually!