Posted 06 August 2011 by Interview:

Rafe Arlotti

What mistakes did you make as a newbie?

Diet. Starting out, I thought it was all about "Lift heavy, drink a protein shake, you’ll be big." Starting out, my diet didn't change, except for a post-workout shake. I didn't understand the science and strict dieting that goes with lifting to maximize results. Years later, that’s the first thing I tell people: "Muscles are made in the kitchen!" Also, not lifting heavy enough. Progress is only made when the muscles are exerted more than they were before.

We know consistency is key, what tips would you give to anyone struggling to stay consistent?

Everyone is going to cheat sometimes. However, it all comes down to how bad you want the end result. What your goal is. Sure, it's easier to eat pancakes and bacon than a bland bowl of proats (protein and oats) and egg whites in the morning and stay consistent with your diet. It tastes better! But it just all comes down to willpower. As for tips, I struggle too. But I tell myself, sometimes even out loud, that "The fight I have to win is in my mind." By making an effort to remind myself, it makes consistency just a little bit easier.

Free weights vs machines what do you feel are the pros and cons of both and which do you prefer?

I love free weights. Just about every muscle group, with the exception of my back, I work with free weights. Free weights work so much more than just the targeted muscle, with all the synergists balancing the weight. However, It's alot easier to get injured going too heavy or using bad form with free weights. However, I love the burn I get from a good free weight workout, and that last rep. Machines target the single muscle being worked, so that muscle gets a great workout, and they're also a lot safer. Both are good! But I prefer free weights.

What are you most proud of?

I'm most proud of how far I've come and my progress. I think everybody says that, but I really am. At this age, it’s hard for most kids to get the motivation to go to the gym every day, or to eat right, and I'm proud I have that drive. I like that I can look in a mirror and really love how I look, because there are a ton of kids out there who don't.

How long do you usually spend in the gym?

Around 1.5 to 2.5 hours, depending on the day and cardio plan.

What types of cardio do you do?

I have a love-hate relationship with the stairmaster. I bike everywhere I go, and I love HIIT on the treadmill! I also accredit much of my low bodyfat percentage to Shaun T's Insanity workout program.

What rep ranges do you prefer and why?

I like 12-10-10-8-8. Start out lighter, and then do the same amount of reps at a higher weight. Then drop reps with the same weight, and do that number with an increased weight again. I love the strain trying to complete the same number with a higher weight. Other than that, I love circuit training, where you’re trying to do the most reps for 30-60 seconds.

What is your training routine like?

What is your diet when trying to get in peak condition?

I stick to 5-6 meals a day.

4-6 egg whites, 1/2 cup oatmeal, 1/4 cup blueberries, Green Tea Extract

200 mg caffeine, 20 oz water (Pre-Workout)

2 scoops Syntha-6 Whey Protein Powder, 12 oz skim milk, 12 oz fruit juice (Apple or Orange), Green Tea Extract, Creatine (Post-Workout)

2 Cans Tuna, Celery, Carrots

Grilled Catfish/Tilapia/Salmon, Assorted Vegetables, Spinach, Almonds

Grilled Fish/Chicken/Tofu, Assorted Vegetables

Green tea extract, water

Drink 1-2 Gallons of water a day

Do you bulk and cut or stay lean year round?

Definitely stay lean. I like to look like I have an upcoming shoot all the time. I think it's healthier than yo-yoing weight up and down between competition and offseason.

How do you deal with cravings for junk foods,
sweets and salty food?

Chewing gum! And water. If I want something sweet, I chew a piece of fruity gum, for dessert, or just to satisfy a craving. I've never really acquired a taste for junk food to begin with, so that isn't hard. But I definitely recommend fruity gum. Works wonders for cravings. Also, a bottle of water will do the same, but gum tastes better.

What do you think about when you have to dig deep and push out that last rep?

This is where it counts. This is where the most growth occurs, right at the end of a set, when you struggle with that last one or two reps. I say to myself "sure, it hurts now, but in half a second, all that pain will go away.. Just one more rep." If you always quit when it hurts, you'll never get anywhere!

Who are your favourite athletes, bodybuilders
or fitness models?

I really admire Greg Plitt as a fitness model. Rob Riches as well. As for bodybuilders, got to say Arnold, Frank Zane, Bob Paris, and Dexter Jackson.

What are your future goals?

I would like to become a fitness model, I just love modeling and being in front of a camera. Also fitness competitions.

What supplements do you use if any?

Syntha-6 Whey Protein
Creatine Monohydrate
Green Tea Extract

What top 3 tips would you give to anyone wanting
to get CutAndJacked?

  1. It's all about diet. Every guy wants a six-pack, but they'll only attain it with proper diet.
  2. Baby steps. If you are dedicated, change will happen in time.
  3. The things that are most important are always done the least. You'll hate it, but never skip a leg day. It adds so much to overall aesthetics and fat loss.


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