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Interview with tavi castro & sandra prikker

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Interview with tavi castro & sandra prikker
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Tavi
Age: twenty-four years
Height: one hundred seventy-eight cm
Weight: ninety-two Kg
Sandra
Age: twenty-four years
Height: one hundred sixty-five cm
Weight: fifty-two Kg





Interview with tavi castro & sandra prikker

How were your principles in bodybuilding?

Tavi: Medré in Canada and since I was little I’ve played football. Always and in all circumstances I was very active and spent a good time in the gym to develop my strength. At the age of fifteen I left home to play in European youth academies after having been on the National Youth Team of Canada. When I stopped playing football, I went to university to study Aerospace Engineering and finally the gym became my only form of sport and then my passion.

Sandra: Always and in all circumstances I have been very sporty and active. I started competing in Kick Boxing when I was fourteen and I loved it. Still this way, four years later I had an accident and I had to quit. As I couldn’t do nothing and being sedentary, about three years ago I started going to the gym and learning everything I could about training and eating.

How did you two meet?

Tavi: We met in January of two thousand fourteen when you found me through a page. She was fighting for the results she wanted with traditional personal trainers in Rotterdam and wanted to try something different. I started working with her for a few months and I saw her as an enormous potential, not only as an athlete, but also as a model of motivation to continue because of her humility and hard work.

Therefore, I attended to join this page and did not spend a good time until the moment when we fell in love.

Where does motivation come from?

Tavi: At the beginning, my motivation for training hard at the gym was to attend and calm the frustrations that were left at the end of my football career. This gave me greater competitiveness. I didn’t have sponsors or trainers and I didn’t pay for train tickets to be able to pay for my sports supplements. My initial motivation was to do something that absolutely no one believed I was capable of doing. After that, I was thriving thanks to the victories I achieved in Fitness Brittany, Muscle Mania in the city of Paris and Model America in Las Vegas. The wave of people who were inspired by my story is incredible and now this is my primary motivation.

Sandra: At first I just wanted to hold my body after kick boxing. But when I began to see the results and hear the beliefs of friends and family, I knew I wanted to go further. In fact, I feel more motivated by a message from a user who feels more sensual and self-confident after training with me, than with a selfie on my page that gets millions of likes.

Which exercise routine worked best for you?

Tavi: I studied very closely the books of Arnold and Frank Zane. As a good engineer, I took each and every one of the tools and tricks at my fingertips and adapted them to my methods. I train the muscle groups a couple of times a week according to their size and thickness, and I owe my symmetry to this training program.

Sandra: I like training hard and also intense! I sustain my range of eight reiterations and sometimes incorporate joint reiterations in some of my exercises. I leave you my routine, it has worked really well for me!

All of Tavi’s routine:

Monday – legs
Sumo squat four x 8
Standard squat two x 8
Deceased weight with strong legs four x 8
Leg press with feet open three x 8
Leg press with feet closed three x 8
Leg curl (femoral) three x drop set
Leg extensions three x drop set





Tuesday – Chest/Biceps
Press bench with flat bar four x 8
Press bench with inclined bar four x 8
Funds three x drop set
Press bench with flat dumbbells three x 8
Press bench dumbbells three x 8
Curl with bar three x 12
Curl heavy hammer three x 12
Curl with pulley three x drop set






Wednesday – Back/Trapezius
Deadweight 3×8
Row with bar 3×8
Row with “T” bar 3×8
Low row 3x drop set
Shoulder shrinkage with bar 4×8
Dumbbell shoulder shrinkage 4×8




Interview with tavi castro & sandra prikker

Thursday – Shoulders/Triceps/Abdominals/
Military press three x 8
Vertical rowing three x 8
Lateral lifts three x drop set
Deltoid precedent three x drop set
Triceps extension with Z bar three x 12
Triceps extension with ropes three x 12
Triceps extension with drunkenness over the head three x 12
Crunch Abdominal with triceps rope over the knees three x 12
Leg lifts with weight three x 12







Friday – Chest/Pantorrillas
Breast Contractor with inclined dumbbells three x 12
Breast Contractor with flat dumbbells three x 12
Breast Contractor with inclined pulley three x 12
Butterfly weft three x 12
Foot twin three x 50
Twin seated three x drop set




Saturday – Back/Abdominals
Dominated with wide grip three x 12
Lat pulldown/frontal pull three x 12
Front pull with narrow double grip three x 12
Seated row three x 12
Crunch Abdominal three x 30
V lift three x 30
Leg lift three x 30





Sunday – Rest
Recovery Day

Sandra’s whole routine:

Monday – Legs
3×8 Leg press with feet

open 3×8
Leg press with feet closed 3×8
Leg curl three x drop set
Leg extension three x drop set





Tuesday – Chest/Biceps
Flat chest press with bar 3×8
Inclined chest press with bar 3×8
Bottom three x 8
Flat dumbbell press 3×8
Inclined dumbbell press 3×8
Curl with straight bar 3×8
Heavy hammer curl 3×8
Curl with cable three x 8






Wednesday- Back/Abdominals/HIIT

Deadweight three x 8
T-bar row three × 8
Low row with double grip three x drop set
Abdominal Crunch with knee strings three x 8
Crunches three x 8
Leg lifts with weight three x 8




HIIT twenty mins

Thursday – Shoulders/Triceps/
Military press three x 8
Vertical rowing three x 8
Lateral foot lifts three x 8
Lateral lifts inclined log three × 8
Triceps extension with Z-bar three x 8
Triceps extension with ropes three x 8
Triceps extension with ropes over the head three x 8





Friday – Chest/Pantorrillas
Buttock kick on low pulley three × 8
Next kicks on multipower three × 8
Strides on multipower three × 8
Standing twins three × 8
Seated twin three × 8
HIIT twenty mins




Interview with tavi castro & sandra prikker

Saturday – Back/Abdominals

What’s your diet?

Tavi:

  • Meal 1: eight egg whites, 1 whole egg, oatmeal, 1 tablespoon isolated whey
  • Meal 2: two slices of whole wheat bread with peanut butter and light cocoa cream
  • Food 3: Tilapia and moniato
  • Food 4: Chicken and brown rice
  • Meal 5: two tablespoons of separated whey, oatmeal and dextrose (a milkshake article training)
  • Meal 6: Hellenic Youghourt mixed with 1 tablespoon casein protein

Sandra:

  • Food 1: Cottage cheese with blueberries and almonds
  • Food 2: Chicken breast and broccoli
  • Meal 3: Whey protein shake separated with oatmeal
  • Meal 4: Chicken breast and brown rice
  • Food 5: Casein Protein

When it comes to reducing, do you prefer HIIT or normal cardio?

Tavi: Undoubtedly, cardio HIIT for the fact that it is stimulating and entertaining.
Sandra: I prefer HIIT but generally use methods I know. My goal is to burn three hundred kcal in fifteen to twenty minutes, no matter how I do it but the idea is to achieve that goal. This way it makes me more interesting!

What supplements do you use?

Tavi:

  • Animal Pak
  • Omega 3
  • Vitamin C
  • Green Tea
  • BCAA
  • Creatine/agmatin
  • Beta-alanine
  • Arginine
  • ZMA

Sandra:

  • USN Multiplex
  • Omega 3
  • Vitamin C
  • Green Tea
  • USN BCAA Power Punch
  • USN XEDRA CUT XT

What is your favorite motivational prayer?

Travi:”Be ready to burn before you shine” – Travi Castro.
Sandra: “You must do what others won’t do, to get what they won’t get” – Henry Rollins.

An interview extracted and translated from Simply Shredded.

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