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Iuri Frances Interview

Interview with athlete Iuri Frances.

  • Name: French Yuri
  • Age: 30 Years
  • Height: 1,77cm
  • Starting weight: 99kg
  • Current weight: 77kg

What led you to enter the gym and transform your body?

What got me started was the mirror!
I looked at myself in the mirror and thought, a boy this age is not supposed to have a body in this state!

Since I was a kid I have always been very good at physical tests, since the days of school in physical education, or even in football where I played federated for a few years, but for various reasons and mainly sloppy, I let myself get fat so that I was almost 100kg .

Another thing that made me change was seeing personal friends with typical gym bodies and I thought, I would like to have a body like that!
But… did nothing for that.

From the daily food that was a shame, to the rollers at night after the clubs, it was a sum of "rotten" food.

I stopped thinking and started acting, I had been enrolled in the gym for many years, but I went there more "to see the ball".
I went from 8 to 80, 3 years ago and I started again in the gym but seriously and in all aspects.


How did you achieve your goals?

It was going from 8 to 80 that made the results.

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I started by not missing a single workout or a single meal. I did weight training from Monday to Saturday, with rest on Wednesday when I did boxing, which turned out to be a good cardio.

A good training partner helped a lot, because like me, he was also fat and we started on this together, we managed to pull them together.

I started by creating a public folder on Facebook and started posting my changes, some meals and some photos in the gym, which motivated me a lot when I read the comments of well-known people and not only, to recognize the work and to give strength.

At the beginning I was reticent to post photos because the Portuguese people are very critical, they start with the typical phrases "Look this one is getting armed" or "Look this one has the mania that already knows how to train" but by chance I dealt and deal well with it , because I have a chance to arrive one day, delete everything and the information is over.


I also used a lot of training, ideas, feeding of people who make videos on youtube and blogs, it helped me a lot to separate training, choose supplements and learn something about them, to elaborate diets, etc.

Undoubtedly, the internet helped me a lot in this field because the videos of Felipe Franco, Anderson Barbosa, Danilo França and Sardinha are very informative. I based a lot on these bloggers on my journey and as they are in Portuguese it is much easier.

Now I can elaborate my diets and training, thus obtaining better results, and I even do it for some people less informed than me, I can already explain mistakes I made so that they do not make them.

What were the biggest difficulties you encountered on this journey?

The mental difficulties are the worst, because food is an addiction and it is one of the best things in life, and I like to eat!

Having to stay focused and know how to say no to less interesting dinners from the point of view of my goals.

It takes some willpower, because coming home from work already tired, going to training, coming back exhausted and still having to go preparing meals every day for the next day is really very exhausting, and this is not a day or two in this routine, it's years like that and I'm going to the 4th year in a row.


Then, even on a personal level, it's also complicated, going to the mother's house to eat and she having to make different food just for me, going to dinner with friends and taking the food box aside, going on vacation and already taking lots of prepared meals for the days that I will be away from home, avoiding discos, parties, etc., it is not easy.

Even the closest people like family, friends and girlfriend need some "patience" and I really appreciate it.

Now it's not like that anymore, I can have a more varied diet, commit some excesses, stretch myself a lot more!

The idea was to do a good job from the beginning and even lead to the end without fail, that job was done and now it's managing things and using a middle ground.

What diet did you follow?

I followed several diets over the months that I was training.

I have always been varying my diet from high, medium, low, zero carbohydrates, using garbage days and other times not.
Vary carbohydrates and protein throughout the day, cut HC after 6 pm or not.

Anyway, I was testing various things and seeing what worked best.

Current Diet


  • Sweet potato
  • Chicken breast
  • Peanuts
  • Vitamin C
  • L-Glutamine
  • BCAA's

Middle of the morning13

  • Chicken breast
  • Peanuts
  • Multivitamin


  • Sweet potato
  • Chicken breast
  • Broccoli

Middle of the afternoon

  • Egg Whites
  • Chicken breast


Pre workout

  • Sweet potato
  • Chicken breast
  • BCAA's

After training

  • Dextrose
  • whey
  • BCAA's
  • L-Glutamine
  • Banana


  • Chicken breast
  • Broccoli
  • Sweet potato


  • Peanuts
  • Egg Whites

What training plan did you follow?

With training it was the same.

I started by normally training two muscles a day, then moved on to one muscle a day.

I tested several types of training such as the FST-7, more advanced techniques such as drop-sets, rest pause, vary the rest from 20 seconds to 1 minute, series with slower movement and others faster, series with very little weight and underweight and in certain phases fasting cardio.

I was testing and learning what fit me best.


Current Training

Workout A – Legs (anterior) and twins

Workout B – Chest

Workout C – Back

Workout D – Legs (back)



Workout E – Shoulders

Workout F – Arms

What supplements did you use?

At the beginning I spent a lot of money badly spent on supplements, because I thought that the quantity led to quality and not quite.

I took a lot of things where the only result was taking money out of my wallet.

Now my supplementation is always the same regardless of the phase I am in, varying only the amounts.

The supplements I use are:


What advice would you give to someone who also wants to transform their body?

Forget what they say, say or say, do it for you and for you. If you really want to do it.

Does it cost? Yes it costs, but it is possible.

And forget those who say you can only do drugs or be faster with drugs. Being faster is, but, does it justify it? You have to analyze what is worth for what you want. I didn't use a single drug, because for health reasons I can't and it was possible. You don't get any Olympics but to have a good body and fitness you can do it, don't expect to do it in 2 months!
How many years did it take you to get fat? 6 or 7 years? And you want to lose weight in 3 months?

Give time to time, without fail, because when you ate badly you also didn't fail, it was every day, right? So do the opposite this time. It is good every day that the body goes to the place, slowly.
Do not be a slave to the diet but to tighten at the beginning, it has to be. Later, you can take some time off, but to start it is for real.

This is my opinion and that is what I did.


My facebook contact is

I don't accept people I don't know because it becomes difficult to manage, but I have a public portfolio with my evolution, etc.
Any other subject can send message that I answer.

Many of the messages I receive are asking if I don't think about competing.
I already thought about it but the level and quality of the participants at 1.77 cm is much higher than mine, I still lack muscle mass and more definition to be at their level. I train as I know and with the means I have.
I may one day think about it but I have no knowledge of the poses, what is really important on stage, what to focus on, what to do, etc.

It is something that if one day I think about going to have that experience I have to dedicate myself.

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