Tavi Castro's Workout And Diet

Train And Eat Like This Beast From Europe: Tavi Castro

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.

Tavi Castro posing

Tavi Castro

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.

A Few Words On Tavi Castro's Workout

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.

Tavi Castro's Workout

  • Monday: Legs
    • Squat Wide Stance: 4 sets x 8 reps
    •   <li><strong>Squat Narrow Stance:</strong> 2 sets x 8 reps</li>
      
        <li><strong>Stiff Legged Deadlift:</strong> 4 sets x 8 reps</li>
      
        <li><strong>Leg Press Wide Foot Placement:</strong> 3 sets x 8 reps</li>
      
        <li><strong>Leg Press Narrow Foot Placement:</strong> 3 sets x 8 reps</li>
      
        <li><strong>Leg Curls:</strong> 3 sets x drop set</li>
      
        <li><strong>Leg Extensions:</strong> 3 sets x drop set</li>
      </ul>
    • Tuesday: Chest & Biceps
      • Flat Barbell Bench Press: 4 sets x 8 reps
      •   <li><strong>Incline Barbell Bench Press:</strong> 4 sets x 8 reps</li>
        
          <li><strong>Dips:</strong> 3 sets x drop set</li>
        
          <li><strong>Flat Dumbbell Press:</strong> 3 sets x 8 reps</li>
        
          <li><strong>Incline Dumbbell Press:</strong> 3 sets x 8 reps</li>
        
          <li><strong>Barbell Curls:</strong> 3 sets x 12 reps</li>
        
          <li><strong>Heavy Hammer Curls:</strong> 3 sets x 12 reps</li>
        
          <li><strong>Cable Curls:</strong> 3 sets x drop set</li>
        </ul>
      • Wednesday: Back & Traps
        • Deadlift: 3 sets x 8 reps
        •   <li><strong>Bent Over Barbell Rows:</strong> 3 sets x 8 reps</li>
          
            <li><strong>Bent Over V Bar Rows:</strong> 3 sets x 8 reps</li>
          
            <li><strong>Cable Rows:</strong> 3 x drop set</li>
          
            <li><strong>Barbell Shrug:</strong> 4 sets x 8 reps</li>
          
            <li><strong>Dumbbell Shrug:</strong> 4 sets x 8 reps</li>
          </ul>
        • Thursday: Shoulder & Triceps & Abs
          • Military Press: 3 sets x 8 reps
          •   <li><strong>Barbell Upright Rows:</strong> 3 sets x 8 reps</li>
            
              <li><strong>Side Raises:</strong> 3 sets x drop sets</li>
            
              <li><strong>Rear Pec Deck:</strong> 3 sets x drop sets</li>
            
              <li><strong>Skull Crushers:</strong> 3 sets x 12 reps</li>
            
              <li><strong>Cable Tricep Extension:</strong> 3 sets x 12 reps</li>
            
              <li><strong>Over Head Cable Tricep Extension:</strong> 3 sets x 12 reps</li>
            
              <li><strong>Kneeling Cable Crunches:</strong> 3 sets x 12 reps</li>
            
              <li><strong>Standing Cable Crunches:</strong> 3 sets x 12 reps</li>
            
              <li><strong>Weighted Leg Raises:</strong> 3 sets x 12 reps</li>
            </ul>
          • Friday: Chest & Calves
            • Incline Dumbbell Fly’s: 3 sets x 12 reps
            •   <li><strong>Flat Dumbbell Fly’s:</strong> 3 sets x 12 reps</li>
              
                <li><strong>Incline Cable Fly’s:</strong> 3 sets x 12 reps</li>
              
                <li><strong>Pec Deck:</strong> 3 sets x 12 reps</li>
              
                <li><strong>Calf Raises:</strong> 3 sets x 50 reps</li>
              
                <li><strong>Seated Calf Raises:</strong> 3 sets x drop set</li>
              </ul>
            • Saturday: Back & Abs
              • Wide Grip Pull Ups: 3 sets x 12 reps
              •   <li><strong>Wide Grip Pull Downs:</strong> 3 sets x 12 reps</li>
                
                  <li><strong>Close Grip Pull Downs:</strong> 3 sets x 12 reps</li>
                
                  <li><strong>Machine Pull Downs:</strong> 3 sets x 12 reps</li>
                
                  <li><strong>Crunches:</strong> 3 sets x 30 reps</li>
                
                  <li><strong>Ab Rows:</strong> 3 sets x 30 reps</li>
                
                  <li><strong>Leg Raises:</strong> 3 sets x 30 reps</li>
                </ul>

Tavi Castro posing

A Few Words On Tavi Castro's Diet

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.

Tavi Castro's Diet

  • Meal 1 - Breakfast
    • 8 Egg Whites
    •   <li>1 Whole Egg</li>
      
        <li>Oatmeal</li>
      
        <li>1 Scoop Whey Protein</li>
      </ul>
    • Snack 1
      • 2 Slices Whole Grain Bread
      •   <li>Peanut Butter</li>
        
          <li>Zero Carb Nutella</li>
        </ul>
      • Meal 2 - Lunch
        • Tilapia
        •   <li>Sweet Potato</li>
          </ul>
        • Snack 2 - Pre Workout
          • Brown Rice
          •   <li>Chicken</li>
            </ul>
          • Meal 3 - Post Workout
            • 2 Scoops Whey Isolate
            •   <li>Oatmeal</li>
              
                <li>Dextrose</li>
              </ul>
            • Snack 3 - Before Sleep
              • Greek Yoghurt
              •   <li>1 Scoop Casein</li>
                </ul>

              Tavi Castro's Supplements

                • Vitamin C
                •   <li>Omega 3</li>
                  
                    <li>Animal Pak</li>
                  
                    <li>Green Tea</li>
                  
                    <li>BCAA</li>
                  
                    <li>Creatine/Agmatine</li>
                  
                    <li>Beta Alanine</li>
                  
                    <li>Arginine</li>
                  
                    <li>ZMA</li>
                  </ul>

                Tavi Castro's Words Of Motivation

                "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."

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