luis postiga mens physique

Interview Luis Postiga

Interview with Men's Phyique athlete, Luis Postiga.

  • Name: Luis Postiga
  • Age: 24 years
  • Height: 1.68m
  • Weight: 83 kg
  • 1st place in Open SL Nutrition - Mens Physique 2013

How and why did you start training?

I started training as a complement to the sport I was doing at the time, Football, but soon it went on to complement the main one.

I fell in love quickly and after 6 months I just thought about training better, eating better and having a more beautiful body.

It was a gradual evolution, and I started to realize that it was really this lifestyle that I wanted for myself.

I am a person of challenges and there is no better challenge than being better than ourselves day after day.

luis postiga men's physique

What kind of food do you follow?

Throughout the year, I try to have a “clean” diet, controlling and changing the amounts of macronutrients I eat, depending on the goals.

I am an apologist for solid meals and five of my six meals must have meat.

I don't consider a protein shake a meal for example, at least for me it doesn't give me any feeling of satiety.

I also try to bet on fat throughout the year, from nuts to coconut oil and peanut butter.

Especially when the intake of hydrates is lower or when I need a slower absorption.

Out of season I usually eat a “junk” meal, not having a fixed day, but when I really feel like it.


Meal 1: 200 Grams of Beef, Broccoli and Peanut Butter

Meal 2: 300 ml of Egg Whites, 150 Grams of Rice

Meal 3: 200 Grams of Chicken Breast, 150 Grams of Potato and Broccoli

Meal 4: 2 cans of tuna and 200 grams of dough

Meal 5: 200 Grams of Chicken Breast, 150 Grams of Potato and Broccoli

Meal 6: 100 Grams of Beef, 200 ml of Egg Whites and Peanut Butter

Three liters of water a day.

luis postiga mens physique

What kind of training do you follow?

It depends once again on the stage you are in.

In my preparation I have weeks of strength, where the load goes up a lot and the repetitions they drop considerably and hypertrophy weeks, in which I am more concerned with the quality of movement and cadences than with putting on weight, as it would only detract from the training process.

Personally I really like to train hard, as long as the movement is controlled.

It makes no sense to put on weight and not be able to execute the movement in a minimally correct way.

Unfortunately many people do not evolve physically because they have not yet realized that in order to have muscle hypertrophy it is necessary that the contraction time is long.

In the weeks leading up to the competition my training changes dramatically.

I include functional training in 2 of my 6 weekly workouts, circuit training with reduced loads and no rest times and I bet a lot on working muscle groups in a compound or super-series.

Increase aerobic training, and also strengthen abdominal training, especially exercises that strengthen the entire core area.

interview luis postiga mens physique

What are the main differences when you want to gain weight and when you want to lose fat?

In terms of food, the main difference is related to the amount of carbohydrates I eat, and proportionally to the amount of proteins and fats.

In terms of training, several variables change.

The speed of execution of the movements, the time of rest, the time spent on cardio, the type of exercises. Anyway, almost everything.

Where does your motivation come from?

As I mentioned earlier, I am a person of challenges and there is no sport more complete and challenging than this one.

It's not just the time you spend in the gym, but also what you eat, what you drink, how long you sleep. All of this has a huge influence on your body.

My motivation is directly linked to my goals in competitive terms.

In those days when I'm down, that I slept badly, that I don't feel like training, that I have to eat without feeling, I always ask myself two questions:

How did I feel if I went on stage and didn't perform in a good condition, knowing that I could have done more ... if I would know how to deal with it?

The answer is no, and that is what motivates me to try to be better.

And secondly, I wonder if it is worth so much effort and sacrifice, for a modality that has little return in Portugal, and the answer is clearly yes, because the feelings that are experienced in a competition are addictive, and to see your body change it gives you a sense of control that is fascinating.

Our body is clearly a reflection of what we do.

luis postiga transformation

What supplements do you use?

In general:

interview luis postiga

Any tips in particular for those just starting out?

The main thing for those who are starting now is to realize that this sport is a 24-hour sport.

It is necessary to set long-term goals, so as not to become discouraged, train well, with a correct posture, eat the best possible, do not believe in “magic” and “quick miracles” but rather in a lot of effort, dedication, deprivation, having always the notion that in the end it will be worth it.

As you watch your body change you will feel better, with more self-esteem, more disciplined and that is the way.

A tip that I leave you with, and that is one of the most basic principles and that distinguishes you whether or not you like this sport is, avoid comparisons.

Avoid devaluing the work and effort of others, because at the end of the day this is a path that only you can take.

Each one does what he wants with his body and what is beautiful for us may not be for others, and the fundamental thing is to respect even if we do not understand.

Do it for yourself and not for others.

mens physique luis postiga workout

I would like to mention some people who were and are important in my journey as an athlete, because despite being an individual sport, those who do not have a good support base will certainly have more difficulties.

Fortunately having entered this medium allowed me to meet fantastic people, and this thanks goes to them, Cláudio Henriques, João Marques, Nuno Pinto and Gabriel Matos (it has been an incredible support), my “brothers” from Sesimbra, the land where I was born and I started training.

João Campos, was fundamental in my preparation, a huge athlete and a fantastic human being (I take the opportunity to reveal that he will be my trainer for the National Championship).

Olavo Ferreira and Tânia Dias, to whom I wish all the success of the world. A special hug to the “malta” from the north, Ricardo, Luis, Marco.

Thanks also to Luis and Vanessa Cunha who were the first people to believe me. And of course to my family and my girlfriend for all the support and patience.

A special thank you to all my “friends” on facebook for following and reinforcing your support, sometimes it makes all the difference.

I also take this opportunity to invite you to come and train at the Gym where I am an instructor, the Gym Bestshape, located in Cruz de Pau, a unique and chosen space.

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