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Judul : Tavi Castro Workout Routine & Diet Plan
link : Tavi Castro Workout Routine & Diet Plan

Tavi Castro Workout Routine & Diet Plan

   Tavi Castro's natural bodybuilder & fitness model from The Netherlands, He Grew up in Canada he played football his entire life. He was always very active and he spent lot of time in the gym building up shredded muscles. At 15 years old  he moved to Europe to play for youth academy after being scouted into the Canadian Youth National Team. Then he stopped playing football & eventually the gym became his only form of sport & then it evolved into my passion.

Quick stat about Tavi :


     #  Age : 24 years old

     #  Height: 178 cm – 5’10”

     #  Off-Season Weight: 93 kg

     #  Competition Weight: 85 kg

     #  Sport: Bodybuilding

     #  Years of Training : 8




Records:

1st Place : 2012 Musclemania Junior Champion Britain 

1st Place : 2012 Musclemania Junior Champion Europe 
1st Place : 2012 Musclemania World Model Overall Champion USA

Tavi Castro Workout Routine :

# Squat Wide Stance 4×8

# Squat Narrow Stance 2×8

# Stiff Legged Deadlift 4×8

# Leg Press Wide Foot Placement 3×8

# Leg Press Narrow Foot Placement 3×8

# Leg Curls 3x drop set

# Leg Extensions 3x drop set

Tuesday – Chest/Biceps :

# Flat Barbell Bench Press 4×8

# Incline Barbell Bench Press 4×8

# Dips 3x drop set

# Flat Dumbbell Press 3×8

# Incline Dumbbell Press 3×12

#  Barbell Curls 3×12

# Heavy Hammer Curls 3×12

# Cable Curls 3x drop set

Wednesday – Back/Traps :

# Deadlift 3×8

# Bent Over Barbell Rows 3×8

# Bent Over V Bar Rows 3×8

# Cable Rows 3x drop Set

# Barbell Shrug 4×8

# Dumbbell Shrug 4×8

Thursday – Shoulders/Abs/Triceps :

# Military Press 3×8

# Barbell Upright Rows 3×8

# Side Raises 3x drop set

# Rear Pec Deck 3x drop set

# Skull Crushers 3×12

# Cable Tricep Extension 3×12

# Over Head Cable Tricep Extension 3×12

# Kneeling Cable Crunches 3×12

# Standing Cable Crunches 3×12

# Weighted Leg Raises 3×12

Friday – Calves/Chest :

# Incline Dumbbell Flyes 3×12

# Flat Dumbbell Flyes 3×12

# Incline Cable Flyes 3×12

# Pec Deck 3×12

# Calf Raises 3×50

# Seated Calf Raises 3x drop set

Saturday – Back width/Abs :

# Wide grip pull ups 3×12

# Wide grip pull downs 3×12

# Close grip pull downs 3×12

# Machine pull downs 3×12

# Crunches 3×30

# Ab rows 3×30

# Leg raises 3×30

Sunday :

Rest ( Recovery day )

Tavi Castro Diet / Meal plan :

# Breakfast : 

   Medium whole egg, Egg white, Generic Whey isolate, Oatmeal, cinnamon, stevia

# Lunch :

   2 slices of Whole Grain Bread with Peanut Butter & Zero Carb Nutella

# Dinner :

  Sweet potato with tilapia fillets, broccoli and spinach 

# Post Workout : 

   2 scoops of Whey Isolate, Oatmeal, Dextrose

# Pre Bedtime Meal :

   Generic Casein protein

# Pre Workout : 

   chicken breast with coconut oil, broccoli, Cooked brown rice.

# Supplements ?

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

Tavi's Favourite Quote !

 Burn before you Shine

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