Interview with the Men's Physique athlete, Sandro Carvalho.
- Name: Sandro Carvalho
- Age: 24 years
- Height: 1.90 cm
- Weight: 98 kg
- National Men's Physique 6th Place
- Open SL Nutrition 2nd Place
- Open Factorx 4th Place
- Portugal Men's Physique Cup
How and why did you start training?
I started the world of bodybuilding when I was 15 years old to strengthen my spine, due to my height.
Over the years, the passion for the body increased, starting to face the gym as a daily routine.
What kind of food do you follow?
Initially I did not follow any type of diet, only in the last 4 years I started to see food as the main factor to achieve goals.
My diet is rich in protein, carbohydrates, vegetables and fiber.
Meal 1: Pancake with 3 egg whites and 1 yolk, 80g Oats and Linseed, 1 Banana and a Whey Smoothie
Meal 2: Wholemeal bread with light cream cheese and 2 slices of turkey ham
Meal 3: 100g Brown Rice, 200g Turkey/Chicken and Broccoli
Meal 4: 1 Pear and 1 Can of Tuna
Pre workout: 1 Protein Shake and 5 Amino Acid caps
After training: Whey Smoothie, 5 caps Amino Acids, Peanut Butter Rice Crackers
Meal 5: 50g Rice, 200g Turkey/Chicken and Vegetables
Meal 6: Fresh Light Cheese and ZMA
What kind of training do you follow?
Warm up: 12 minutes of cardiovascular exercise and one exercise each workout 30 reps.
Monday – Chest
- Bench Press 8-10-12-14-16
- Incline Bench Press 8-8-8
- Parallels 15-15-15
- Declined Bench Press 12-12-12-12
- Openings Flat 12-12-12-12
Tuesday – Legs
- Squat 10-10-10-10
- Leg Press 8-8-8-8
- Lunges 10-10-10-10
- Extender 4 Series to Failure
- Stiff 12-12-12-12
- Flexora 12-12-12-12
- Glute 20-20-20-20
Wednesday – Back and Gemini
- Curved Row 12-12-12-12
- Dumbbell Rowing Bench 12-12-12-12
- Back handle 12-12-12-12
- Short Chest Knob 12-12-12
- Leg Press Gemini 20-20-20-20
- Step 20-20-20-20
Thursday – Shoulders
- Multi-Power Shoulder Press Back 12-12-12-12
- Military Press 12-12-12-12
- Flights 12-12-12-12
- Trapezoid Shrinkage 15-15-15
- Inverted Crucifix Bench 12-12-12-12
Friday – Biceps and Triceps
- Right Bar 12-12-12
- 90 Degree Isolated Curl 12-12-12
- Rope 12-12-12-12
- Concentrate 12-12-12-12
- Incline Bench Press 12-10-10-8
- Tricep Nuca 12-12-12-12
- French Tricep 12-12-12-12
- Kickback 12-12-12-12
Within the same training I like to vary between short and load sets with sets with a higher number of repetitions, drop sets, supersets, so that even the muscle can go to total exhaustion.
What are the main differences when you want to gain weight and when you want to lose fat?
When I'm in the weight gain phase, the bulking phase, the main objective is to make a gradual increase in hydrates, because we have to know what the basal metabolic rate is.
Through this we adjust the food plan.
To lose fat, the same beads are used and the caloric value reduces calories, also gradually adding cardio.
At a higher level, I start doing cardio on an empty stomach, starting with 20 minutes of medium/slow cardio, until I reach about an hour of fasting training.
For faster effects I add cardio before bed.
Where does your motivation come from?
A lot of my motivation comes from myself, from testing my limits.
Another part comes from the passion of having a worked and healthy body, because when we feel that our body is good, we have a high ego.
What supplements do you use?
The base supplements I use are protein, amino acids and glutamine.
Sometimes I join a pre workout or caffeine for the days when I'm most tired.
I like the BSN Syntha 6, amino acids, ZMA and glutamine from Scitec and as a pre-workout the 1MR.
Any tips in particular for those just starting out?
What I have to say to beginners is that weight training is more than going to the gym and lifting irons.
There is a lot of discipline 24 hours a day, because to achieve the goals there is a complement, from training, rest and clean eating.
It's a very monotonous sport, but it's one that raises our ego the most.
I want to especially thank Fernando (Ali Butcher), Emanuel Belinha and Miguel Leao, who have always accompanied me on this journey.