Posted 07 September 2011 by Interview:

Salman Guevara

What mistakes did you make as a newbie?

I started off bodybuilding without proper knowledge of nutrition. As the years went on I learned, through experience and trial and error, as well as by reading online and fitness magazines about the basics of nutrition.

Genetics-wise which category would you be in… would you say you’re an Ectomorph , Mesomorph, or Endomorph?... and what are the pros and cons?

I would say that I am a Mesomorph, as I can put on weight easily and get lean just as easily. I try to stay as lean as possible year round, so sometimes the weight gain is unwanted, I also have a tendency to go after conditioning and have to sacrifice some muscle.

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

Consistency can be achieved by setting realistic long and short-term goals. Short-term goals can help a person stay motivated from day to day until they can achieve the long term ones. Bodybuilding websites such as and videos also help me stay motivated. The interviews featured on these websites also teach me a lot my own flaws and nutrition.

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

I feel like machines help newbies learn correct form, as the targeted muscle is more likely to be activated, whereas with free weights they might actually be working a completely different muscle. However, from experience I have noticed that free weights yield more gains. I personally like to stick to free weights for about 80% of my workouts. If it worked for Arnold, who am I to argue?

What are you most proud of?

I am most proud of the fact that I have been 100% natural throughout my life, when everyone around me is on serious gear. I am also proud of the fact that people come up to me for advice because they heard about me being natural.

How long do you usually spend in the gym?

2 - 3 hours

What types of cardio do you do?

I like to alternate between incline walking, stationary bike and the step mill.

What rep ranges do you prefer and why?

On-season: 12, 10, 8.
Off-season: 10, 8, 6. Sometimes as low as 4 reps.
I feel like these rep ranges work best for me from my experience throughout the years.

What is your training routine like?


Incline dumbbell press
Incline barbell press
Barbell press
Machine Flyes
Decline barbell press


Warm up:
Leg press
Rear leg curls
Seated leg curls
Standing calf raises
Seated calf raises


Shoulder press
Seated Side laterals
Single arm cable side laterals
Any combination of rear delt exercises

Biceps and Triceps

Barbell curls
Dumbbell curls
Preacher curls
Hammer curls
Tricep push downs
Skull crushers
Rope pull downs
Single arm overhead extension


Warm up:
3 sets of wide grip pull ups (15 reps each)
3 sets of close grip pull ups (12 reps each)
Barbell rows
Seated cable rows
Single arm db rows
wide grip pull downs
close grip pull downs
cable pull over (for back)

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


Meal 1

24g Whey Protein
1/2 cup Oatmeal
4 egg whites 1 whole egg
100% whole wheat bread

Meal 2

1 can of tuna
2 tbsp Olive oil

Meal 3

2 Chicken Breast
1 cup brown rice
Pre-workout shake + banana
Post-workout shake 2 scoops whey protein + 35g carb

Meal 4

2 Chicken Breast
15 almonds
Green veggies

Meal 5

2 cans of tuna
2 tbsp Olive Oil

Do you bulk and cut or stay lean year round?

I bulk in the off season, however, I like to keep it under control as I only bulk on clean food with a couple of cheat meals here and there. (Not more than 1 per 2 weeks)

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

I completely stay away from them and keep junk food to a minimum because I know my cravings would grow the more I eat junk. I like to substitute my sweet cravings with new flavor rich protein bars as most leading brands hold a good amount of sugar.

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

I like to exert myself to the fullest so that I have no regrets after the workout,
this gets me through it.

Who are your favourite athletes, bodybuilders
or fitness models?

 Flex Lewis, Phil Heath, Dana Linn Bailey ( Checkout Dana's interview with CutAndJacked ).

What are your future goals?

My life long dream is to be on the cover of Muscle & Fitness magazine. I said dream...

What supplements do you use if any?

Mainly BCAA's and protein. I also take some creatine from time to time.

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

1. Stay consistent.
2. Take some time to understand basic nutrition. (You are what you eat)
3. "Squat til you puke." (Universal Nutrition quote)



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