Tavi Castro Workout And Diet
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%.
Tavi Castro’s Diet
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.
- Low-Medium Carb 30% 30%
- Medium Fat 30% 30%
- High Protein 50% 50%
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.
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.
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.
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.
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
Eat only during your meal window. Fast 18+ hours per day.
What to Avoid
Eating During Your Fasting Time
Castro on Choices
‘The step we are making now at this very moment is the only step that matters.’
Castro on Health
‘You have the power to take control of your mind and manifest what delights your soul.’
Castro on Focus
Make everything you do contribute to that greater achievement.’
Tavi Castro’s Workout Routine
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.
Castro is all about heavy weights and lots of volume, especially when it comes to arms.
Castro offers online coaching, including training, diet, and supplementing advice.
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.
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.
Castro does 2 cardio sessions per week to burn fat and increase stamina.
A Tavi Castro Routine
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
Incline dumbbell fly
Standing cable chest fly
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
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
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
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
Castro on Making Gains
‘You must DO something instead of killing time.’
Castro on Commitment
‘Find your motivation to get to the gym. A temporary source of motivation means a temporary attempt to your fitness goals.’
Castro on Hard Work
‘Don’t just work harder than everyone in the room. Work smarter than everyone.’
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
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.
Castro takes a vitamin supplement called Animal Pak which contains vitamins C, B, D, zinc and amino acids.
Tavi Castro’s Lifestyle
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.
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.
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.
Castro on Sleep
‘I have ADHD which means I don’t sleep properly.’
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.’
Castro on Choices
‘Your circumstances don’t define you; your decisions do. Keep your head up and keep climbing.’
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.’
Castro on His Enlightening Car Crash
‘I felt at peace.’