Tavi Castro’s Workout and Diet
Fitness model Tavi Castro is one of the most inspiring figures in the fitness industry. After making a strong impression on Musclemania Britain’s stage in September 2012, he went on to compete again the same year at Musclemania Europe in Paris, where he became the Musclemania European Champion Junior Bodybuilding.
His engineer’s mindset and relentless work ethic helped him stand out and become one of the most admired fitness models today.
Tavi Castro is also a personal trainer and a fitness model sponsored by his own brand, Body Engineers. This is why Gymaholic decided to share Tavi Castro’s workout routine and diet.
Before 2012, few people in the fitness industry knew Tavi Castro. At the time, he was working on his Bachelor’s degree in Aerospace Engineering while building his physique. He would even take the train without a ticket to save money so he could afford his supplements.
He developed a strong mindset and a willingness to do what others would not, in order to achieve what others could not.
Gymaholic shares his approach to building a ripped body.
He trains six times per week, working different muscle groups each day. His training focuses mainly on compound movements to build muscle mass, width, and thickness.
Tavi trains according to his own physique to achieve symmetry, which is why some muscle groups are trained twice per week while others are trained 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 set
- Rear Pec Deck: 3 sets × drop set
- 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 Flyes: 3 sets × 12 reps
- Flat Dumbbell Flyes: 3 sets × 12 reps
- Incline Cable Flyes: 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 Pulldowns: 3 sets × 12 reps
- Close Grip Pulldowns: 3 sets × 12 reps
- Machine Pulldowns: 3 sets × 12 reps
- Crunches: 3 sets × 30 reps
- Ab Rows: 3 sets × 30 reps
- Leg Raises: 3 sets × 30 reps
To achieve a ripped body, Tavi Castro adjusts his nutrition based on his goals. He eats six meals per day, spaced every two to three hours.
- Egg whites: 8
- Whole egg: 1
- Oatmeal: ¾ cup (dry)
- Whey protein: 1 scoop
- Whole grain bread: 2 slices
- Peanut butter: 1 tbsp
- Zero carb Nutella: 1 tbsp
- Tilapia (grilled or baked): 6 oz
- Sweet potato: 1 medium
- Brown rice: 1 cup (cooked)
- Chicken breast: 6 oz
- Whey isolate: 2 scoops
- Oatmeal: ½ cup (dry)
- Dextrose: 1 tbsp
- Greek yogurt (0% fat): 1 cup
- Casein protein: 1 scoop
Here is a workout plan to try if you want to build a physique similar to Tavi Castro’s:
- Vitamin C
- Omega-3
- Animal Pak
- Green tea
- BCAA
- Creatine and Agmatine
- Beta alanine
- Arginine
- ZMA
“Sometimes it seems like life has something against you. People you love hurt you, things do not go the way you want them to, and you fail repeatedly. This spiral of negative thoughts can pull you down deeply until you realize it is time to act. Lessons in life are the greatest gift, even when pain is the teacher, physically, mentally, or emotionally.”
Gymaholic shares Tavi Castro’s workout routine and diet to inspire those who are ready to commit fully to their goals.
Frequently Asked Questions
Tavi Castro's workout routine involves training six days a week, focusing on different muscle groups each day. His routine emphasizes compound movements to build muscle mass and achieve symmetry. For a detailed breakdown, you can explore Gymaholic's workout plans in the Gymaholic App.
Tavi Castro achieves muscle symmetry by tailoring his workouts to his physique, training some muscle groups twice a week while others only once. This personalized approach ensures balanced muscle development and avoids overtraining.
Tavi Castro follows a diet that complements his intense workout routine, likely focusing on high protein intake to support muscle growth and recovery. He also emphasizes the importance of supplements, which he prioritized even during his early days in fitness.
Compound movements are crucial in Tavi Castro's workouts because they engage multiple muscle groups, leading to efficient muscle mass and strength gains. These exercises also help improve overall body coordination and balance.
Tavi Castro's engineering background contributes to his methodical and analytical approach to fitness. He applies an engineer's mindset to optimize his workouts and diet, ensuring efficiency and effectiveness in achieving his fitness goals.
To incorporate Tavi Castro's training principles, focus on compound movements, tailor workouts to your body's needs, and maintain a consistent training schedule. For more guidance on building muscle effectively, check out Effective Workout Routines to Build Muscle Without Fat.
While the article does not specify Tavi Castro's exact supplement recommendations, he emphasizes their importance in his fitness journey. Common supplements for muscle growth include protein powders, BCAAs, and creatine. For more on supplements, read The 5 Best Health Supplements: Benefits and Side Effects.
