We last spoke to you in September 2012, how has your progress been coming along in the gym?.

Since my British, European and World title run with musclemania I focused myself completely on building up some mass on my weakpoints, which were shoulders traps and lower chest at the time. 

This meant I very rarely dipped under 6-8% body fat and the results have been great gaining around 3-4 kg of solid lean mass on my upper body.

What is your current training routine?

Not much has changed from two years ago in terms of training. But here is the schedule I used to bring up my shoulders and traps the past 1.5 years.

Day 1 – Legs

• Squat (wide stance): 3 sets × 8 reps
• Squat narrow stance: 3 sets × 8 reps
• Stiff legged deadlift: 4 sets × 8 reps
• Leg press wide foot placement: 3 sets × 8 reps
• Leg press narrow foot placement: 3 sets × 8 reps
• Leg curl high rep drop sets: 3 sets x Drop set
• Leg extension high rep drop sets: 3 sets x Drop set

Day 2 – Back thickness, Traps, HIIT

• Deadlift: 3 sets × 8 reps
• Bent over barbell rows: 3 sets × 8 reps
• Bent over v bar rows: 3 sets × 8 reps
• Two handed Cable rows: 3 sets x Drop set
• Barbell shrug: 4 sets × 8 reps
• Dumbbell shrug: 4 sets × 8 reps

Day 3 – Chest, Biceps

• Flat barbell bench press: 3 sets × 8 reps
• Incline barbell bench press: 3 sets × 8 reps
• Dips: 3 x Drop set
• Flat dumbbell flys: 3 sets × 12 reps
• Incline dumbbell flys: 3 sets × 12 reps
• Straight barbell curls: 3 sets × 12 reps
• Heavy hammer curls: 3 sets × 12 reps
• Cable curls: 3 x Drop set

Day 4 – Shoulders, Triceps, Abs

• STANDING BENT-OVER DUMBBELL LATERALS: 3 sets × 8 reps
• Barbell up right rows: 3 sets × 8 reps
• Side raises: 3 x Drop set
• Rear pec deck/bent over lateral raises: 3 x Drop set
• Skull crushers: 3 sets × 12 reps
• Cable tricep extension (infront of body): 3 sets × 12 reps
• Over head cable tricep extension: 3 sets × 12 reps
• Kneeling cable crunches: 3 sets × 12 reps
• Standing cable crunches: 3 sets × 12 reps
• Weight leg raises: 3 sets × 12 reps

Day 5 – Back width, Traps

• Wide grip pull ups: 3 sets × 12 reps
• Wide grip pull downs: 3 sets × 12 reps
• Close grip pull downs: 3 sets × 12 reps
• Machine pull downs: 3 sets × 12 reps
• Barbell shrug: 4 sets × 8 reps
• Dumbbell shrug: 4 sets × 8 reps

Day 6 -Shoulders, Calves, HIIT

• Dumbbell Military press: 3 sets × 8 reps
• Rear pec deck/bent over lateral raises: 3 x Drop set
• Side raises: 3 x Drop set
• SEATED ONE-ARM CROSS CABLE LATERALS: 3 sets × 12 reps
• Calf raises (straight leg): 3 sets x 50 reps
• CALF RAISES ON LEG PRESS MACHINE: 3 x Drop set

When we spoke to you last you said you were most proud of taking first place in the junior bodybuilding category and second at the 2012 Musclemania Britain. Are there now any more proud moments you would like to mention?

Since that contest in Britain I went on to win Musclemania Junior European title in Paris 2012 and then the Musclemania World Model title in Las Vegas 2012. After that I focused on my school and Body Engineers Business. Till now my proudest moments have been winning the world overall title and launching  body-engineers.com

What is your current nutrition like?

Changes depending on the phase but my usual day looks like this

Breakfast

Protein Source

• Medium whole egg 

Protein Source

• Egg whites 

Protein Source

• Generic Whey isolate 

Carbohydrate Source

• Oatmeal

Lunch

Protein Source

• Chicken breast 

Carbohydrate Source

• Brown rice 

Carbohydrate Source

• Spinach raw 

Carbohydrate Source

• Bell Pepper 

Fat Source

• Coconut oil 

Dinner

Protein Source

• Tilapia Fillets 

Carbohydrate Source

• Sweet potatoes

Carbohydrate Source

• Spinach raw 

Carbohydrate Source

• Vegetables

Pre Bedtime Meal

Protein Source

• Generic Casein protein 

Pre Workout Meal

Protein Source

• Chicken breast 

Carbohydrate Source

• Brown rice 

Carbohydrate Source

• Vegetables

Fat Source

• Coconut oil 

Post Workout Meal

Protein Source

• Generic Whey isolate 

Carbohydrate Source

• Oatmeal

Carbohydrate Source

• Dextrose  

Carbohydrate Source

• Maltodextrine 

Fat Source

• Almonds

You said you like to listen to House, Heavy Metal
and Dubstep in the gym,
what is on your current music playlist?

Currently I’m busy with a good friend and rising dutch DJ Dani L Mebius. He makes the Dream Chaser Radio mixes, which you can find on soundcloud.

What are your plans for the future?

Currently working through expanding BE into fashion and shoes.

What supplements are you currently using?

Breakfast Supplements

• Fat Burner
• Multivitamin
• Omega 3 2 gr
• Vitamin C 2gr
• R-ALA
• Chromium Picolinate

Lunch   Supplements

• Fat Burner
• Green Tea
• 5 gr BCAA

Dinner Supplements

• Green Tea

Pre bed time Supps 15-30mins

• ZMA
• GABA

Pre workout supps 15-30mins

• 5-10 gr pure BCAA
• 5-10 gr Creatine
• Tribulus terrestris

Post workout supps 15-30mins

• 5gr pure BCAA
• 5gr Creatine
• Omega 3 2 gr
• Vitamin C 2 gr
• 5 gr Glutamine

What key points about your fitness journey would you like to share in order to help others along there’s?

Learn to enjoy the process and keep your ego out. Be open and willing to learn, test, and fail. Before you know it, everyone will ask you how you did it.

What are you thankful for? 

I’m thankful for my friends, family, and followers who have been there with me and helped me bring my vision to life. But most importantly for my health.

Tavi Castro
Born: 1990
Current Weight: 91kg
Height: 178cm

Facebook: Tavi Castro On Facebook

Website: www.body-engineers.com

2012 interview: Tavi Castro Interview Part 1