Tavi Castro Workout And Diet

 

Bodybuilder
Born: 1990

Octavio ‘Tavi’ Castro was born in Mexico to Dutch-Canadian parents. When he was 4, his family moved to Canada. Castro played soccer throughout his youth and regularly spent time in the gym. At 17, he moved to Europe to pursue a career in professional soccer, but defeated by bureaucratic red tape, he gave up soccer and went to college where he earned a BA and a Master’s in aerospace engineering. Castro started bodybuilding as a way to earn extra money. In 2012, he took 1st place in 3 Musclemania Championships. Castro has an online fitness brand called Body Engineers. In 2016, he launched a career as a DJ and music producer, and his song ‘Survive’ made it into Spotify’s Global Viral Top 50. In 2017, Castro had a child with his girlfriend, Bulgarian fitness model Yanita Yancheva. Castro has millions of followers on social media. He is 5 feet,10 inches tall and weighs about 190 lbs. and maintains his body fat between 6-9%.

Known For:

Tavi Castro’s Diet

Summary

Castro is a fan of intermittent fasting and eats all of his calories in a 4-6 hour window each day. He typically fasts all day and eats in the evening. In that window, he will have 3 protein-focused meals, including beef, chicken, and whey protein for a total of about 2,200-3000 calories each day. He drinks plenty of water, particularly when he wakes up, adding up to 5 liters daily.

Estimated Macros

  • Low-Medium Carb 30% 30%
  • Medium Fat 30% 30%
  • High Protein 50% 50%

Diet Details

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Harness the Power of Fasting

Castro enthusiastically endorses intermittent fasting which has been shown in studies to offer many health benefits, including  weight loss, increased fat burning, reduced inflammation, anti-aging effects and even reversing type 2 diabetes. 

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Clean Eating

Castro eats clean, but that doesn’t mean boring. He has things like ground beef, sweet potato fries, and peanut butter that taste like treats while still delivering solid nutrition.

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Zero-Calorie Energy Boost

Castro will have 2-3 cups of coffee late in the morning to keep his energy up while he’s fasting.

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Always Lean

Because of his schedule of photo shoots and appearances, Castro doesn’t have the luxury of bulking up. He must eat clean and stay lean all year long.

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Drink Up

Castro drinks a gallon-plus of water each day. Besides that all-important hydration, it helps him feel less hungry during his fasting period.

What to Eat

R

Eat only during your meal window. Fast 18+ hours per day.

R

Water

R

Coffee

R

Ground Beef

R

Chicken Breast

R

Fish

R

Eggs

R

Egg Whites

R

Whey Protein

R

Green Vegetables

R

Salad

R

Sweet Potatoes

R

Brown Rice

R

Peanut Butter

R

Almond Milk

R

Oatmeal

What to Avoid

Q

Eating During Your Fasting Time

Q

Processed Foods

Q

Hydrogenated Fats

Q

Excess Salt

Q

Added Sugars

Q

Artificial Additives

Q

Chemical Ingredients

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Castro on Choices

‘The step we are making now at this very moment is the only step that matters.’

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Castro on Health

‘You have the power to take control of your mind and manifest what delights your soul.’

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Castro on Focus

Make everything you do contribute to that greater achievement.’

Tavi Castro’s Workout Routine

 

Weekly Routine

Always Active

Castro has been an athlete his entire life. Playing soccer and working out in the gym led to him giving bodybuilding a try, with great success.

Lift Heavy

Castro is all about heavy weights and lots of volume, especially when it comes to arms.

Virtual Coach

Castro offers online coaching, including training, diet, and supplementing advice.

Daily Dose

Castro works out 5-6 days a week. He follows a classic split routine, concentrating on 1 body part per day.

Channel Your Inner Incredible Hulk

Castro sometimes splits up his chest routine and focuses on width one day and thickness a different day of the week.

Legs Matter

Castro says leg day is the most important day of the week. He also believes building a strong outer quad sweep is the key to aesthetic legs.

HIIT It

Castro does 2 cardio sessions per week to burn fat and increase stamina.

Exercise Style

Z

A Tavi Castro Routine

Chest
Do 6-10 reps x 4 sets:
Incline dumbbell chest press
Flat dumbbell chest press
Incline dumbbell close grip press
Flat dumbbell close grip press
Seated machine chest press
Pec deck
Incline dumbbell fly
Standing cable chest fly

Shoulders
Do 10-12 reps x 4 sets:
Dumbbell rear delt fly
Incline dumbbell rear delt fly
Standing dumbbell front & side raise
Behind-the-back cable shoulder raise
Smith machine shrug

Back
Do 8-12 reps x 4 sets:
Barbell deadlift (final set is drop set)
Bent-over barbell row
Bent-over cable row
Wide grip lat pulldown
Straight arm lat pulldown

Legs
Do 8-12 reps x 4 sets
Narrow stance smith machine squat
Smith machine lunge
Narrow stance leg press
Wide stance leg press
Stiff leg deadlift
Wide stance calf raise on leg press
Narrow stance calf raise on leg press
Standing calf raise on smith machine

Arms
Do 8-12 reps x 4 sets:
Hammer curls & concentration curls
EZ bar blaster curl
Lying down cable curl
Rotating dumbbell biceps curl
Overhead dumbbell triceps extension
Overhead cable triceps extension
Cable triceps pulldown
Single arm cable pulldown

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Castro on Making Gains

‘You must DO something instead of killing time.’

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Castro on Commitment

‘Find your motivation to get to the gym. A temporary source of motivation means a temporary attempt to your fitness goals.’

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Castro on Hard Work

‘Don’t just work harder than everyone in the room. Work smarter than everyone.’

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Castro on Real Strength

‘Power over others is weakness disguised as strength. Power over your mind and body is the greatest strength of all.’

Tavi Castro’s Supplements

Protein Powder

Whey Protein

Castro makes up a protein smoothie most days, including a couple of scoops of whey protein, which delivers not only muscle-building amino acids, but also fills you up, burns fat, and curbs cravings.

Get it here

Animal Pak

Multivitamin

Castro takes a vitamin supplement called Animal Pak which contains vitamins C, B, D, zinc and amino acids.

Get it here

Creatine

Creatine

Castro supplements with the popular amino acid creatine which builds strength and boosts gym performance.

Get it here

Agmatine

Agmatine

Agmatine is another of Castro’s supplements. It stimulates muscle growth, balances blood sugar, reduces inflammation and speed post-workout recovery. It can also alleviate stress, anxiety and depression and improve mental clarity.

Get it here

Vitamin C

Vitamin C

Castro takes antioxidant vitamin C which lowers blood pressure and helps prevent iron deficiency and gout.

Get it here

Tea

Green Tea

Another antioxidant supplement Castro takes is green tea, a superfood that burns fat and helps you to feel satisfied. It also reduces the risk of cancer, heart disease, Alzheimer’s and Parkinson’s.

Get it here

Omega 3 Fish Oil

Omega-3s

Castro takes anti-inflammatory omega-3s which also offer wide-ranging benefits, from improved immunity to proper thyroid function to a better mood.

Get it here

BCAA


BCAAs

Castro takes the bodybuilding fave BCAAs because they build muscle, decrease muscle wasting and reduce soreness and fatigue.

Get it here

arginine

Arginine

Also on Castro’s list of supplements is the amino acid arginine which improves performance at the gym, promotes weight loss and regulates blood pressure and blood sugar.

Get it here

ZMA

ZMA

Another of Castro’s picks is ZMA (zinc, mag-nesium & vitamin B6). It helps you get a good night’s sleep and also boosts testosterone and growth hormone levels while taming cortisol production.

Get it here

Tavi Castro’s Lifestyle

Sleep Matters

Castro takes a supplement of zinc and magnesium to help him sleep better, which leads to better gym performance and faster recovery.

Training as Meditation

Castro does traditional meditation to help control his anxiety and stay present, and says many bodybuilders use weightlifting to focus on the here and now.

Double Edged Sword

Castro has been diagnosed with ADHD which means he can focus very intensely which can be good, but it also interferes with sleep and can make his thoughts chaotic and disorganized.

Bureaucratic Snafu

Castro went to Europe with the hope of becoming a professional soccer player, but paperwork delays and red tape prevented him from picked up by a team, and he went to university instead.

 

Life Engineering

Castro started his brand Body Engineers to help pay for his school fees, which led to his competing in bodybuilding contests.

Lots of Crosses to Bear

Castro admits to having struggled with depression. Between social media pressures, friends and family stealing money from him and personal problems, he contemplated suicide in 2016.

Crisis Leads to Progress

Due to his stress and depression, Castro fell asleep behind the wheel and crashed his car in 2016, but luckily he walked away with minor injuries, and a new sense of hope that things would work out. As part of his new leaf, he started his music production company.

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Castro on Sleep

‘I have ADHD which means I don’t sleep properly.’

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Castro on The Dangers of Conflating Online Life wWith Real Life

‘If you identify with your fake identity…the thought of not being that person could actually push you to think, “It’s over,” and push you to kill yourself.’

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Castro on Choices

‘Your circumstances don’t define you; your decisions do. Keep your head up and keep climbing.’

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Castro on Perspective

‘To win takes strength. To have strength takes struggle. To have struggle is a state of non-comfort. A state of non-comfort is a difficult life, of a blessing in disguise. Choose your perspective wisely.’

{

Castro on Achieving Your Goals

‘Make your goal your lifestyle.’

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Castro on His Enlightening Car Crash

‘I felt at peace.’

Recommended Products

Tavi Castro music
Tavi Castro music
Animal Pak
Animal Pak
Zero-carb Nutella
Zero-carb Nutella
Organic peanut butter
Organic peanut butter
EZ bar
EZ Bar
Barbells
Barbells
Dumbbells
Dumbbells

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