Interview with athlete Fábio Silva.
- Name: Fábio Silva
- Age: 22 years old
- Height: 1,81m
- Off-season weight: 85kg
- Competition weight: 79kg
- Regional Centro Sul – 1st place + 1.79cm Men’s Physique
- Nacional – 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 at the age of 17, I was very thin, weighed about 54kg and it made me jealous to see the other guys more stocky than me, and of course … I wanted to show up 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 of dressing, personal and body care have changed, and then yes, I started wearing a tighter tshirt to reach 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, I have to live life and a movie with a friend, with everything under control and without excesses, just do it well!
Now, it is logical that in pre-competition I follow everything to the letter.
Soft drinks? No way, water is good for you.
I also have the utmost attention when I cook, everything controlled in due time, for example, the egg is allowed to boil for 5 to 7 minutes, and as when the yolk is still soft, because it contains less saturated fat.
When I’m in the cut phase, I eliminate carbohydrates and greatly increase the sources of fats, such as salmon, avocado and nuts.
When I load 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 minimum 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!
In addition, I always stretch very well at the end.
Fábio Silva back training example
- A1 – Row with bar – 5 sets x 7-9 repetitions – 1 minute rest
- B2 – Pulldown – 4 sets x 10-12 reps
- Superseries with
- B1 – Lifts with inverted handle – 4 sets x 8-10 repetitions – 50 seconds of rest
- C1 – Rowing with cable – 4 sets x 8-10 repetitions
- In triseries with
- C2 – Pulled with cable – 4 sets x 10-12 repetitions
- In triseries with
- C3 – Dumbbell pullover – 4 sets x 12-15 repetitions – 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.
When I move to the cut phase, I reduce the carbohydrates and gradually increase the fats, and then yes, enter the cardio exercises and do more exhausting workouts to speed up the metabolism.
Where does your motivation come from?
My motivation comes from myself, if we don’t beat ourselves we will not achieve success!
What supplements do you use?
- Isolated whey protein
- Omega 3
- Creapure Creatine
Any tips in particular for those just starting out?
Always believe that everything is possible, seek help from those who really know, because there is a lot on the internet, but it is not always right.
Bodybuilding is a way of life, don’t do this just because you want to get shape for the summer because that’s wrong! And don’t be looking to win everything overnight, this is in the long run.
“Give up? Never. The road is long, but the victory is certain. ”