- Name: Fabio Silva
- Age: 22 years
- Height: 1.81m
- Off-season weight: 85kg
- Competition weight: 79kg
- Regional Center South ? 1st Place +1.79cm Men's Physique
- national? 6th Place Up to 1.85cm Men's Physique
- Champions Weekend Scitec ? 3rd Place +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 54kg and it made me jealous to see other boys who were bigger 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 I dress, personal and body care have changed, and then yes, I started to wear a tighter tshirt to achieve 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, you have to live life and a movie with a friend, with everything controlled and without excesses, it's just good!
Now, of course, in pre-competition I follow everything to the letter.
Soft drinks? No way, water is good.
I also have the utmost attention when I cook, everything controlled in due time, for example, I let the egg boil for 5 to 7 minutes, and I like when the yolk is still soft, because they contain less saturated fat.
When I'm in the cutting phase, I eliminate carbohydrates and greatly increase the sources of fat, such as salmon, avocados and nuts.
When loading 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 least possible rest 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!
Besides, I always stretch very well at the end.
Back training example by Fábio Silva
- TO 1 ? Bar rowing? 5 sets x 7-9 reps ? 1 minute rest
- B2 ? pulldown ? 4 sets x 10-12 reps
- In superseries with
- B1? Inverted grip lifts ? 4 sets x 8-10 reps – 50 second rest
- C1? Rowing with cable ? 4 sets x 8-10 reps
- In triseries with
- C2? Cable pull? 4 sets x 10-12 reps
- In triseries 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.
Where does your motivation come from?
My motivation comes from myself, if we don't beat ourselves we won't succeed!
What supplements do you use?
Any tips in particular for those just starting out?
Always believe that everything is possible, seek help from someone who really knows, because on the internet there is a lot, 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.?