Fábio Silva interview


  • Name: Fábio Silva
  • Age: 22 years
  • Height: 1.81m
  • Off-season weight: 85kg
  • Competition weight: 79kg
  • Regional Central South? 1st Ranked +1.79cm Men's Physique
  • National? 6th Ranked Up to 1.85cm Men's Physique
  • Champions Weekend Scitec ? Ranked 3rd +1.81cm Men's Physique

How and why did you start training?

I started training when I was 17 years old, I was very thin, I weighed about 54 kg and it made me jealous to see other boys with more body than me, and of course? I wanted to stand out in front of the girls at school!

But over time, bodybuilding has changed my life, my self-esteem has increased a lot and even the way of dressing, personal and body care have changed, and then yes, I started wearing a tighter tshirt to reach certain looks;)

What kind of food do you follow?

I follow a very careful diet, based on white meats, white fish and vegetables. I avoid fried foods, certain fats and fast food.
But from time to time I also take a break from the diet, I have to live life and a movie with a friend, with everything under control and without excesses, it just does it well!

Now, it is logical that in pre-competition I follow everything to the letter.
Soft drinks? No way, water is good for you.

I also have the utmost attention when I cook, everything controlled in due time, for example, the egg is allowed to boil for 5 to 7 minutes, and like when the yolk is still soft, because it contains less saturated fat.

When I'm in the cut phase, I eliminate carbohydrates and greatly increase the sources of fats, such as salmon, avocado and nuts.
When I load carbohydrates, I particularly like to use sweet potatoes.

What kind of training do you follow?

I am an apologist for short and intense workouts, because the load does not matter, what matters is to work the muscle well with the minimum rest possible between sets, personally rest between 45 to 60 seconds.

I usually do 3 sets of 8 to 12 repetitions in each exercise, always controlling the load in the negative phase, which is very important, to avoid injuries and always keep the muscle working, giving better results.

Oh, and no talk during training!

In addition, I always stretch very well at the end.

Fábio Silva back training example

  • TO 1 ? Bar rowing? 5 sets x 7-9 reps ? 1 minute rest
  • B2 ? pulldown ? 4 sets x 10-12 reps
  • Superseries with
  • B1? Inverted grip lifts ? 4 sets x 8-10 reps ? 50 seconds rest
  • C1? Rowing with cable ? 4 sets x 8-10 reps
  • In tri-series with
  • C2? Cable pull? 4 sets x 10-12 reps
  • In tri-series with
  • C3? Pullover with dumbbells ? 4 sets x 12-15 reps ? 1 minute rest

What are the main differences when you want to gain weight and when you want to lose fat?

When I want to gain weight I increase the carbohydrates and slightly the fats.

When I move to the cut phase, I reduce the hydrates and gradually increase the fat, and then yes, cardio exercises come in and I do more exhausting workouts to speed up the metabolism.

Where does your motivation come from?

My motivation comes from myself, if we don't beat ourselves we will not achieve success!

What supplements do you use?

Any tips in particular for those just starting out?

Always believe that everything is possible, seek help from those who really know, because there is a lot on the internet, but it is not always right.

Bodybuilding is a way of life, don't do it just because you want to get in shape for the summer because that's wrong! And don't be looking to win everything overnight, this is for the long term.

?To give up? Never. The road is long, but victory is certain.?

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