{"id":882,"date":"2014-01-14T13:40:51","date_gmt":"2014-01-14T13:40:51","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=882"},"modified":"2020-11-02T06:10:32","modified_gmt":"2020-11-02T06:10:32","slug":"interview-sandro-carvalho","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/entrevista-sandro-carvalho\/","title":{"rendered":"Sandro Carvalho Interview"},"content":{"rendered":"<h2><strong>Entrevista ao atleta de Men&#8217;s Physique, Sandro Carvalho.<\/strong><!--more--><\/h2>\n<ul>\n<li><strong>Name: <\/strong>Sandro Carvalho<\/li>\n<li><strong>Age: <\/strong>24 years<\/li>\n<li><strong>Height: <\/strong>1.90 cm<\/li>\n<li><strong>Weight:<\/strong> 98kg<\/li>\n<li><strong>Men&#8217;s Physique Nacional 6\u00ba Lugar<\/strong><\/li>\n<li><strong>Open SL Nutrition 2\u00ba Lugar<\/strong><\/li>\n<li><strong>Open Factorx 4\u00ba Lugar<\/strong><\/li>\n<li><strong>Ta\u00e7a de Portugal Men&#8217;s Physique<\/strong><\/li>\n<\/ul>\n<h2><strong>How and why did you start training?<\/strong><\/h2>\n<p>Dei in\u00edcio ao mundo da muscula\u00e7\u00e3o quando tinha os meus 15 anos para refor\u00e7o da coluna, devido \u00e0 altura.<\/p>\n<p>Com o passar dos anos a paix\u00e3o pelo corpo foi aumentando, passando a encarar o gin\u00e1sio como uma rotina di\u00e1ria.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-946 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/4425.jpg\" alt=\"sandro oak men&#039;s physique\" width=\"393\" height=\"588\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/4425.jpg 393w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/4425-201x300.jpg 201w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/4425-8x12.jpg 8w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/4425-200x300.jpg 200w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/4425-13x20.jpg 13w\" sizes=\"(max-width: 393px) 100vw, 393px\" \/><\/p>\n<h2><strong>What type of diet do you follow?<\/strong><\/h2>\n<p>Inicialmente n\u00e3o seguia qualquer tipo de regime alimentar, s\u00f3 nos \u00faltimos 4 anos \u00e9 que comecei a encarar a alimenta\u00e7\u00e3o como o fator principal para atingir objetivos.<\/p>\n<p>A minha alimenta\u00e7\u00e3o \u00e9 rica em prote\u00ednas, carboidratos, vegetais e fibras.<\/p>\n<p><strong>Meal 1:<\/strong> Panqueca com 3 claras de ovo e 1 gema, 80g Aveia e Linha\u00e7a, 1 Banana e um Batido de Whey<\/p>\n<p><strong>Meal 2:<\/strong> P\u00e3o Integral com Requeij\u00e3o Light e 2 Fatias de Fiambre de Peru<\/p>\n<p><strong>Meal 3:<\/strong> 100g Arroz Integral, 200g\u00a0Peru\/Frango e Br\u00f3colos<\/p>\n<p><strong>Meal 4:<\/strong> 1\u00a0Pera\u00a0e 1 Lata de Atum<\/p>\n<p><strong>Pr\u00e9-Treino:<\/strong> 1 Batido\u00a0Prote\u00edna\u00a0e 5caps Amino\u00e1cidos<\/p>\n<p><strong>P\u00f3s-Treino:<\/strong> Batido Whey, 5 caps Amino\u00e1cidos, Bolachas de Arroz com Manteiga de Amendoim<\/p>\n<p><strong>Meal 5:<\/strong> 50g Arroz, 200g\u00a0Peru\/Frango e Legumes<\/p>\n<p><strong>Meal 6:<\/strong> Light and ZMA Fresh Cheese<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-958 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/988778_671443309542852_581548537_n.jpg\" alt=\"sandro oak mens physique\" width=\"640\" height=\"640\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/988778_671443309542852_581548537_n.jpg 640w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/988778_671443309542852_581548537_n-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/988778_671443309542852_581548537_n-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/988778_671443309542852_581548537_n-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/988778_671443309542852_581548537_n-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/988778_671443309542852_581548537_n-610x610.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/988778_671443309542852_581548537_n-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/988778_671443309542852_581548537_n-70x70.jpg 70w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<h2><strong>What type of training do you follow?<\/strong><\/h2>\n<p>Aquecimento: 12 minutos de exerc\u00edcio cardiovascular e um exerc\u00edcio de cada treino 30 reps.<\/p>\n<h3 style=\"text-align: center;\"><strong>Segunda Feira &#8211; Peito<\/strong><\/h3>\n<ul>\n<li>Flat Bench Press 8-10-12-14-16<\/li>\n<li>Incline Bench Press 8-8-8<\/li>\n<li>Parallels 15-15-15<\/li>\n<li>Decline Bench Press 12-12-12-12<\/li>\n<li>Openings Plan 12-12-12-12<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><strong>Ter\u00e7a Feira &#8211; Pernas<\/strong><\/h3>\n<ul>\n<li>Squat 10-10-10-10<\/li>\n<li>Leg Press 8-8-8-8<\/li>\n<li>Lunges 10-10-10-10<\/li>\n<li>Extensora 4 S\u00e9ries at\u00e9 a Falha<\/li>\n<li>Stiff 12-12-12-12<\/li>\n<li>Flexor 12-12-12-12<\/li>\n<li>Gl\u00fateo 20-20-20-20<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><strong>Quarta Feira &#8211; Costas e G\u00e9meos<\/strong><\/h3>\n<ul>\n<li>Bent Over Row 12-12-12-12<\/li>\n<li>Incline Bench Row with Dumbbells 12-12-12-12<\/li>\n<li>Puxador Atr\u00e1s 12-12-12-12<\/li>\n<li>Short Chest Puller 12-12-12<\/li>\n<li>Leg Press G\u00e9meos 20-20-20-20<\/li>\n<li>Step 20-20-20-20<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><strong>Quinta Feira &#8211; Ombros<\/strong><\/h3>\n<ul>\n<li>Multi-Power Shoulder Press Back 12-12-12-12<\/li>\n<li>Military Press 12-12-12-12<\/li>\n<li>Flights 12-12-12-12<\/li>\n<li>Encolhimentos Trap\u00e9zio 15-15-15<\/li>\n<li>Inverted Crucifix Bench 12-12-12-12<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><strong style=\"text-align: right;\">Sexta &#8211; B\u00edceps e Tr\u00edceps<br \/>\n<\/strong><\/h3>\n<ul>\n<li style=\"text-align: left;\">Right Bar 12-12-12<\/li>\n<li style=\"text-align: left;\">90 Degree Isolated Curl 12-12-12<\/li>\n<li style=\"text-align: left;\">String 12-12-12-12<\/li>\n<li style=\"text-align: left;\">Concentrate 12-12-12-12<\/li>\n<li style=\"text-align: left;\">Incline Bench Press 12-10-10-8<\/li>\n<li style=\"text-align: left;\">Tricep Nuca 12-12-12-12<\/li>\n<li style=\"text-align: left;\">Tricep Franc\u00eas 12-12-12-12<\/li>\n<li style=\"text-align: left;\">Kickback 12-12-12-12<\/li>\n<\/ul>\n<p>Dentro do mesmo treino gosto de variar entre s\u00e9ries curtas e de carga com s\u00e9ries com n\u00famero maior de repeti\u00e7\u00f5es, <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/drop-set\/\">drop sets<\/a>, <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/superserie\/\">supersets<\/a>, para que assim leve mesmo o m\u00fasculo \u00e0 exaust\u00e3o total.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/transf2.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-894 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/transf2.jpg\" alt=\"interview sandro oak mens physique\" width=\"571\" height=\"300\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/transf2.jpg 571w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/transf2-300x157.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/transf2-18x9.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/transf2-20x11.jpg 20w\" sizes=\"(max-width: 571px) 100vw, 571px\" \/><\/a><\/p>\n<h2><strong>What are the main differences when you want to gain weight and when you want to lose fat?<\/strong><\/h2>\n<p>Quando estou em fase de aumento de peso, fase de bulking, o principal objectivo \u00e9 fazer um aumento gradual dos hidratos, pois temos que saber qual a taxa metab\u00f3lica basal.<\/p>\n<p>Atrav\u00e9s disso ajustamos o plano alimentar.<\/p>\n<p>Para perder gordura, usa-se as mesmas contas e ao valor cal\u00f3rico reduzimos calorias, juntando tamb\u00e9m gradualmente cardio.<\/p>\n<p>Num n\u00edvel mais elevado passo a fazer cardio em jejum, come\u00e7ando com 20 minutos de cardio m\u00e9dio\/lento, at\u00e9 chegar a cerca de uma hora de treino em jejum.<\/p>\n<p>Para efeitos mais r\u00e1pidos adiciono o cardio antes de dormir.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-949 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1452580_663497197004130_1656444187_n.jpg\" alt=\"mens physique sandro oak\" width=\"597\" height=\"597\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1452580_663497197004130_1656444187_n.jpg 597w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1452580_663497197004130_1656444187_n-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1452580_663497197004130_1656444187_n-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1452580_663497197004130_1656444187_n-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1452580_663497197004130_1656444187_n-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1452580_663497197004130_1656444187_n-70x70.jpg 70w\" sizes=\"(max-width: 597px) 100vw, 597px\" \/><\/p>\n<h2><strong>Where does your motivation come from?<\/strong><\/h2>\n<p>Grande parte da minha motiva\u00e7\u00e3o vem de mim pr\u00f3prio, de testar os meus limites.<\/p>\n<p>Outra parte vem pela paix\u00e3o de ter um corpo trabalhado e saud\u00e1vel, pois quando sentimos que o nosso corpo est\u00e1 bom temos o ego em alta.<\/p>\n<p style=\"text-align: center;\">\n<h2><strong>What supplements do you use?<\/strong><\/h2>\n<p>Os suplementos base que utilizo s\u00e3o <a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">protein<\/a>, amino\u00e1cidos e <a href=\"https:\/\/ginasiovirtual.com\/glutamina-guia-completo\/\"  rel=\"noopener noreferrer\">glutamine<\/a>.<\/p>\n<p>Sometimes together with a <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/pre-treinos\/\"  rel=\"noopener noreferrer\">pr\u00e9-treino<\/a> ou cafe\u00edna para os dias em que estou mais cansado.<\/p>\n<p>I like the <a href=\"https:\/\/ginasiovirtual.com\/bsn-syntha-6-analise\/\"  rel=\"noopener noreferrer\">BSN Syntha 6<\/a>, amino\u00e1cidos, <a href=\"https:\/\/ginasiovirtual.com\/toda-a-verdade-sobre-o-zma\/\"  rel=\"noopener noreferrer\">ZMA<\/a> e glutamina da Scitec e como pr\u00e9-treino o 1MR.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1497445_695552360465280_773993440_n.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-963\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1497445_695552360465280_773993440_n.jpg\" alt=\"sandro oak physique\" width=\"672\" height=\"504\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1497445_695552360465280_773993440_n.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1497445_695552360465280_773993440_n-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1497445_695552360465280_773993440_n-768x576.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1497445_695552360465280_773993440_n-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1497445_695552360465280_773993440_n-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1497445_695552360465280_773993440_n-610x458.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1497445_695552360465280_773993440_n-600x450.jpg 600w\" sizes=\"(max-width: 672px) 100vw, 672px\" \/><\/a><\/p>\n<h2><strong>Any special tips for those just starting out?<\/strong><\/h2>\n<p>O que tenho a dizer aos iniciantes \u00e9 que a muscula\u00e7\u00e3o \u00e9 mais que ir ao gin\u00e1sio e levantar ferro.<\/p>\n<p>There is a lot of discipline 24 hours a day, because to achieve your goals there is a complement, from training, rest and eating clean.<\/p>\n<p>\u00c9 um desporto muito mon\u00f3tono, mas \u00e9 aquele que mais nos levanta o ego.<\/p>\n<p>Quero agradecer em especial ao Fernando (Ali Butcher), Emanuel Belinha e ao Miguel Leao, que me t\u00eam acompanhado sempre nesta jornada.<\/p>\n<p><strong>Email:<\/strong>\u00a0sandrofcarvalho50@gmail.com<\/p>","protected":false},"excerpt":{"rendered":"<p>Entrevista ao atleta de Men&#8217;s Physique, Sandro Carvalho.<\/p>","protected":false},"author":1218,"featured_media":8232,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Sandro Carvalho: Dicas de Fitness e Nutri\u00e7\u00e3o","_seopress_titles_desc":"Descubra como Sandro Carvalho se destacou no Men's Physique atrav\u00e9s de treino intenso e alimenta\u00e7\u00e3o rigorosa. Motiva\u00e7\u00e3o e disciplina s\u00e3o chave!","_seopress_robots_index":"","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[8106],"tags":[244,155],"class_list":["post-882","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrevistas-pt","tag-mens-physique","tag-sandro-carvalho"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/FACE2.jpg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/FACE2-300x192.jpg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/FACE2.jpg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/FACE2.jpg","spectra_custom_meta":{"_yoast_wpseo_linkdex":["80"],"_edit_last":["1190"],"_edit_lock":["1604297440:1190"],"layout_key":[""],"post_slider_check_key":["0"],"_yoast_wpseo_focuskw":["sandro carvalho"],"_wpml_media_duplicate":["1"],"_wpas_skip_7507240":["1"],"_wpas_skip_7507237":["1"],"_jetpack_related_posts_cache":["a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1423536837;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:471;}i:1;a:1:{s:2:\"id\";i:604;}i:2;a:1:{s:2:\"id\";i:2917;}}}}"],"custom_total_hits":["000000412"],"tie_sidebar_pos":["default"],"tie_post_head":["thumb"],"tie_post_slider":["4957"],"_thumbnail_id":["8232"],"_yoast_wpseo_focuskw_text_input":["sandro carvalho"],"_yoast_wpseo_content_score":["90"],"_jetpack_dont_email_post_to_subs":["1"],"_yoast_wpseo_primary_category":[""],"taq_review_style":["stars"],"jnh_switched_jarida":["yes"],"tie_views":["1282"],"_yst_prominent_words_version":["1"],"_facebook_shares":["0"],"_pinterest_shares":["0"],"_google_plus_shares":["0"],"_twitter_shares":["0"],"_linkedin_shares":["0"],"_total_shares":["0"],"swp_cache_timestamp":["442925"],"ilj_linkdefinition":["a:1:{i:0;s:15:\"sandro carvalho\";}"],"_metaseo_metatitle":["Entrevista Sandro Carvalho"],"_metaseo_metadesc":["Entrevista ao atleta Sandro Carvalho,\u00a0da categoria de Men's Physique, fica a conhecer a sua dieta, treino e muito mais."],"psp_kw":["entrevista sandro carvalho"],"psp_meta":["a:14:{s:5:\"title\";s:26:\"Entrevista Sandro Carvalho\";s:11:\"description\";s:161:\"Entrevista ao atleta de Men's Physique, Sandro Carvalho. 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