Interview with athlete Paulo Fernandes.
- Name: Paulo Fernandes
- Age: 26 years
- Height: 1.77m
- Weight: 85kg
- National Champion Men's Physique Under 1.78m Category
How and why did you start training?
When I first decided to go to the gym, it was just to occupy my time, get some exercise and be with friends.
Over time I fell in love and decided to take this more seriously, just for the challenge of overcoming myself.
I grew up in a city where contact with bodybuilding was zero, let alone people who could help me with that.
I studied and studied, for days in a row I spent 5 hours reading and studying everything that involves this sport, and I am talking about several years like that.
Because I am a person of extremes, what I like and get into, I give 100% donate what hurts, whatever the cost, always with the intention of overcoming myself day after day.
My competition is with myself.
What kind of food do you follow?
As a “clean” year-round, I cycle calories and carbohydrates based on my current goals.
Protein rises or falls depending on carbohydrates, always varying in protein sources:
- Egg Whites
- Tuna fish
Fats are usually always around 60g:
- Dry fruits
In off-season I usually make 1 or 2 meals off the week, as I really want and stay around, and even there I prefer to eat a good picanha meal rather than Fast / Trash food.
- Meal 1: Egg whites made with coconut oil, oats and pineapple
- Meal 2: Chicken Breast and Varied Pasta
- Meal 3: Whole skinless chicken, Basmati Rice and Broccoli
- Meal 4: Whey and Dried Fruits
- Meal 5 / Post-Workout: Hydrolyzed Whey, Maltodextrin, Glutamine, Creatine and BCAA's
- Meal 6: White Fish, Basmati Rice, Cauliflower / Brussels and Extra Virgin Olive Oil
- Meal 7: Beef and Spinach / Mushrooms
- Meal 8: Casein
What kind of training do you follow?
My training ideology is shape> weight, MAXIMUM weight for the perfect execution of the exercise. I vary my way of training a lot, I use supersets, giant series, dropsets, forced reps.
I have weeks where I bet on strength and others on hypertrophy.
In the pre-competition phase, I also insert functional training, Cardio HIIT, circuits.
What are the main differences when you want to gain weight and when you want to lose fat?
In a weight gain phase I always try to train with as much weight as possible, I cut a lot on the cardio because I have a lot of difficulty in gaining weight.
The diet is much more flexible, I can use some foods with gluten and lactose and I don't care about the sodium in the food.
In the phase of fat loss the diet changes, the calories are reduced and I will even go to zero in the hydrates in some days. Cheat days are also over.
The training intensity increases, rest times decrease, I also do cardio in the morning on an empty stomach or at night before bed and I insert some supplements like a thermogenic, Vitamin C, L-Carnitine, and I take others like Creatine and Pre -workouts.
Where does your motivation come from?
My motivation comes from my way of looking at life, I don't stick to boundaries, stereotypes or limits.
I know how to respect constructive criticism and completely ignore “naysayers”.
With that said, I don't compete or ever compete with anyone except myself, it has always been and always will be.
What supplements do you use?
It depends on the stage you are in.
- Isolated / Hydrolyzed Whey
- Maltodextrin / WaxyMaize
- Omega 3
Any tips in particular for those just starting out?
Let them not give up, inform yourselves.
People nowadays have very high standards and sometimes think they can achieve the results of someone who has been training for almost a decade in a few months.
This is a great journey, but I guarantee that if you start today you will not regret it.
Enjoy the journey to your goal with pleasure and never consider it a sacrifice.
Remember that our body is the only thing that we really have in this life and that it is “our home” where we live. Take care of him, respect him.
I want to thank in advance my sponsors, Myprotein, Miguel Mesquita of Slnutrition, Olga Cabeleireiros, and Kartódromo de Vila Real for believing in me and for all the support provided.
I also wanted to say that since the beginning of this year I started working with Ramon Gonzales Freire as my trainer, and I hope that with his support we can go much further.
Starting this year #Ironbabyteam
And of course a big thanks to Ginasio Virtual for this interview.