Tavi Castro’s Workout And Diet

Fitness model Tavi Castro is now one of the most inspiring fitness model in the industry. After the huge impression he made on Musclemania Britain's stage in September 2012.

Tavi also killed it in October the same year at the Musclemania Europe in Paris, by becoming the Musclemania European Champion Junior Bodybuilding. His engineer's mindset led him to become one of the most admired fitness model.

Tavi Castro’s Workout Routine And Diet

Fitness model Tavi Castro is now one of the most inspiring fitness model in the industry. After the huge impression he made on Musclemania Britain's stage in September 2012.

Tavi also killed it in October the same year at the Musclemania Europe in Paris, by becoming the Musclemania European Champion Junior Bodybuilding. His engineer's mindset led him to become one of the most admired fitness model.

Tavi Castro is also a personal trainer and a fitness model sponsored by its own brand: Body Engineers. This is why Gymaholic decided to give you the Tavi Castro’s workout routine and diet.

Before 2012 nobody knew Tavi Castro in the fitness industry. Simply because he was working on his Bachelor's Degree in Aerospace Engineering and was also building a ripped body at the same time. Tavi would take the train without ticket to get to school so he could afford paying his supplements.

This beast has a strong mindset, and he is willing to do what others don't, in order to achieve what others won't.

Gymaholic gives you his secret to obtain a ripped body.

He trains 6 times a week, working out different muscle groups every day. He mainly focuses on compound movements in order to obtain his muscle mass, width and thickness.

Fitness model Tavi Castro trains according to his body, so he can achieve a perfect symmetry; this is why he lifts some body part twice a week and others only once.

• Squat Wide Stance: 4 sets × 8 reps
• Squat Narrow Stance: 2 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 Curls: 3 sets × drop set
• Leg Extensions: 3 sets × drop set

• Flat Barbell Bench Press: 4 sets × 8 reps
• Incline Barbell Bench Press: 4 sets × 8 reps
• Dips: 3 sets × drop set
• Flat Dumbbell Press: 3 sets × 8 reps
• Incline Dumbbell Press: 3 sets × 8 reps
• Barbell Curls: 3 sets × 12 reps
• Heavy Hammer Curls: 3 sets × 12 reps
• Cable Curls: 3 sets × drop set

• Deadlift: 3 sets × 8 reps
• Bent Over Barbell Rows: 3 sets × 8 reps
• Kneeling Cable Row: 3 sets × 8 reps
• Seated Cable Row: 3 sets × drop set
• Barbell Shrug: 4 sets × 8 reps
• Seated Single‑Arm Dumbbell Shrug: 4 sets × 8 reps

• Military Press: 3 sets × 8 reps
• Barbell Upright Rows: 3 sets × 8 reps
• Side Raises: 3 sets × drop sets
• Rear Pec Deck: 3 sets × drop sets
• Skull Crushers: 3 sets × 12 reps
• Cable Tricep Extension: 3 sets × 12 reps
• Overhead Cable Tricep Extension: 3 sets × 12 reps
• Kneeling Cable Crunches: 3 sets × 12 reps
• Standing Cable Crunches: 3 sets × 12 reps
• Weighted Leg Raises: 3 sets × 12 reps

• Incline Dumbbell Fly’s: 3 sets × 12 reps
• Flat Dumbbell Fly’s: 3 sets × 12 reps
• Incline Cable Fly’s: 3 sets × 12 reps
• Pec Deck: 3 sets × 12 reps
• Calf Raises: 3 sets × 50 reps
• Seated Calf Raises: 3 sets × drop set

• 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
• Crunches: 3 sets × 30 reps
• Ab Rows: 3 sets × 30 reps
• Leg Raises: 3 sets × 30 reps

In order to achieve a ripped body, Tavi Castro changes his nutrition according to his fitness goals. He eats 6 meals a day with an interval of 2-3 hours between them.

• Egg Whites: 8
• Whole Egg: 1
• Oatmeal: ¾ cup (dry measure)
• Whey Protein: 1 scoop (25–30g)

• Whole Grain Bread: 2 slices
• Peanut Butter: 1 tbsp
• Zero Carb Nutella: 1 tbsp

• Tilapia (grilled or baked): 6 oz
• Sweet Potato: 1 medium (150–180g)

• Brown Rice: 1 cup (cooked)
• Chicken Breast: 6 oz

• Whey Isolate: 2 scoops (50–60g protein total)
• Oatmeal: ½ cup (dry measure)
• Dextrose: 1 tbsp (or 15–20g fast carbs)

• Greek Yoghurt (0% fat): 1 cup (200–250g)
• Casein Protein: 1 scoop (25–30g)

Here’s workout plan you should try if you want to achieve a body like Tavi Castro’s:

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

"Sometimes it seems like life has something against you. People you love hurt you, things don't go the way you want them to, you constantly fail, or you you lose blood sweat and tears for a vision or someone only to be met by disappointment... This spiral of negative thoughts and attitude can suck you down pretty deep before you almost lose yourself and realize it's time to do something about it. Something I always live by is that lessons in life are the greatest gift, even when pain is the teacher... Physically, mentally or emotionally."

Tavi Castro is also a personal trainer and a fitness model sponsored by its own brand: Body Engineers. This is why Gymaholic decided to give you the Tavi Castro’s workout routine and diet.