Interview João Fialho

João Fialho is a Men’s Physique athlete who debuted this year on stage and soon with excellent results.

He started at Regional Sul where he got the second place in his category, and after a week and some adjustments, he took the stage at the IFBB National Championship.

Not only did he take first place in his category, he became the absolute champion of Men’s Physique in the Overall, that is, he is the current national champion.

Get to know him better in this interview.

  • Name: João Fialho
  • Age: 26
  • Height: 1.72m
  • Competition weight: 70/71 kg
  • Out of competition weight: 76 / 77kg
  • Regional Sul 2016 – 2nd Place
  • National Championship 2016 – Absolute Champion

How and why did you start training?

I started training, by the way, to go to the gym when I was about 15 years old with my great friend André Cambim. At the time I played football and wanted to have beautiful muscles, but I didn’t try to do that.

Regularly, with dedication and dedication, in 2013, when I was finishing my higher education course in Sports, here was my change!

I started studying, researching, testing training methods, making some adjustments to my diet and the first results started to show. I started this process because I decided I wanted to change. I wanted to be different and I wanted to be an example.

I believe that in my area, the fitness area, we as coaches, should be an example for our students / athletes. It does not mean that it is necessary to have huge muscles, but yes, we must be in shape.

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What made you want to compete?

I always liked competition, that was the main reason.

I like to compete to test my skills and at this moment, since my greatest passion is training, especially bodybuilding, I thought it would be time, as I said earlier, to test myself and measure “strengths” with others who share the same passion that I.

I do not enter to “participate” but to do the best I can.

I structured my preparation and put it into practice, luckily it went the best way!

What kind of food do you follow?

My diet is based on what I consider basic for the results I intend to achieve.

I rely heavily on good amounts of protein and fat, and lower amounts of carbohydrates, especially when I am cutting.

When I intend to increase a little muscle mass, increase the carbohydrates and low the fat.

This management is done with the help of the Nutritionist who accompanies me, Dr. Rita Mestre, an extremely competent person, with good knowledge of sports nutrition.

For example, when I want a definition, I do something like this:

  • Meal 1
  • Protein source
  • Meal 2
  • Oats with fruit and nuts
  • Meal 3
  • Source of protein and fat
  • Meal 4
  • Sweet potato and chicken
  • OR
  • Lean beef with salad and fruit
  • Meal 5 (Usually pre-workout)
  • Source of protein and fat
  • Meal 6 (Usually post-workout)
  • Protein source and fast carbohydrates
  • Meal 7
  • Protein source
  • Meal 8
  • Same as meal 4 but with less hydrates
  • Meal 9
  • Source of protein and fat


What kind of training do you follow?

I cannot say that I follow “X” or “Y” training, but yes, I have training methods that I use at specific times.

Being my own trainer, it is necessary to have a good self knowledge to be able to evaluate which method and when to use it.

I personally like techniques like super-series, tri-series, giant series, drop sets and rest pause.

Now, as I am at a stage where I intend to keep myself with a low fat percentage, as it is summer and everyone likes to feel good, I choose Super Series Antagonists, and I train the main muscle groups twice a week.

Weekly planning

  • Monday – Pectoral / Dorsal and Abdominal
  • Tuesday – Legs / Deltoide
  • Wednesday – Bicipitis / Triceps and Abdominal
  • Thursday – Chest / Dorsal
  • Friday – Legs / Deltoid and Abdominal
  • Saturday – Cardio HIIT

Training example – Legs and Deltoid – Supersets

  • Military Press / Press – 5 x 12
  • Leg extension / Halter flights – 4 x 10
  • Leg curl / Sides – 4 x 15
  • Squat / High Row – 4 x 8
  • Standing Twins / Shrinkage – 4 x 15

What are your 3 favorite exercises?

Undoubtedly it is the Squats, Military Press and the Deadlifts.

Where does your motivation come from?

From myself and those who support me (Girlfriend, brother, parents and friends), I always try to be better than I was before.

I consider that I am demanding with myself because I look for perfection, I am never satisfied and as such, to stop is to die!

Of course, I admire the great Arnold Schwarzenegger, Jeremy Buendia, Jeff Seid, Felipe Franco, among others, however, if the motivation does not come from us, there will certainly be no one to do the job for us!

What supplements do you use?

  • Whey
  • Glutamine
  • BCAA’s
  • Creatine
  • ZMA
  • Thermogenic
  • Multivitamin

FIALHO mens physique

Any tips in particular for those just starting out?

The same that I always say to those I follow closely: Don’t be in a hurry and respect the natural process of things, nobody was born “Great”!

Do not abuse the loads and prefer to use intense workouts instead of very bulky workouts with huge loads.

Goals for the future, what are they?

I intend to continue my work and return to competitions in the future.

It is not easy, but I intend to debut internationally. I think it is a good experience and as I am a fan of the old maxim that “with work everything is possible”, I will work for it!

Follow this athlete on Facebook.

E-Mail: [email protected]

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