Nelson Rodrigues Interview

For those who don’t know, Nelson Rodrigues is an athlete in the Men’s Physique category who is having at least an amazing year.

In addition to the good results in national territories, he went to Spain to compete 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
  • Regional Norte 2015 – 2nd place
  • Nacional 2015 – 3rd place
  • Arnold classic Madrid, category up to 1.75m – 1st place
  • Arnold classic Madrid – 1st place in the overall

How and why did you start training?

I started with 17 years old, through some friends who were already training.

They took me to the gym, I liked it and … I never stopped!

NELSON mens physique

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 out.

How did you feel when you were called to the podium at the Arnold Classic?

It was a mixture of feelings, I didn’t want to believe …

But above all, a huge emotion and happiness for seeing that all the dedication and effort were worth it!

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What kind of food do you follow?

It depends on the stage I’m in, 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 clean as possible, without too many excesses, 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.

Diet example of Nelson Rodrigues

  • Meal 1
  • Egg Whites
  • Oats
  • Banana
  • Meal 2
  • Isolated whey
  • Rice crackers
  • Peanut butter
  • Meal 3
  • Sweet potatoes OR rice
  • White meat
  • Meal 4 – Pre-workout
  • Sweet potato
  • Can of tuna
  • Dry fruits
  • Meal 5 – Post-workout
  • Whey smoothie
  • Banana
  • Meal 6
  • White fish
  • Sautéed vegetables
  • Egg Whites
  • Meal 7
  • Egg Whites
  • Protein shake
  • Dry fruits


What kind of training do you follow?

Workouts, like diet, differ if I’m in the process of gaining muscle mass or drying out.

In the phase of mass gain, they are always intense, increasing loads and reducing repetitions. I rest for a short time between sets and I always try to make one muscle group only per day.

Already in the drying phase, I reduce the loads and increase the repetitions, I also do 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 training.

Example of training by Nelson Rodrigues.


  • Bench press
  • Inclined chest press with dumbbells
  • Flys
  • Peck-deck


What are your three favorite exercises?

  • Bicep curl with curved bar
  • Bench press
  • Inclined chest press with dumbbells

Where does your motivation come from?

It comes above all because of my taste for this sport, I can say that I love bodybuilding. Competition is the culmination of all these years of weight training.
nelson rodrigues2

What supplements do you use?

  • Isolated whey
  • BCAA’s
  • Glutamine
  • Multivitamin
  • Omega 3
  • Pre workout

nelson rodrigues mens physique ifbb

Now that you have the Pro Card, what are your next goals?

First of all, I am 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 Olympia!

That is the main objective, to step on that stage that Mr Olympia so desires.

I am currently also preparing for the Olympia Amateur in Liverpool on the 31st, I will try to win this competition at the amateur level and then move on to the Pro level.

Any tips in particular for those just starting out?

My main tip is that the secret is in dedication!

Food and rigor are very important, of course combined with good training and supplementation.

Follow this athlete on Facebook at the link below

Facebook Nelson Rodrigues – Nelson Rodrigues IFBB

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