TAVI CASTRO

Aesthetic bodybuilding brings you the workout routine and diet plan of the super shredded fitness model Tavi Castro.
Tavi castro is a sensation now days. Born and brought up in Canada.  He claims to be a natural bodybuilder gaining him a huge fan base. He is 25 years old and has been into bodybuilding for more than 8 years now. 

Tavi castro by profession is a fitness model and the owner of international gym clothing brand body-engineers ( engineered life ). He is very active on social media websites With over 2 million instagram followers.

He has been into numerous bodybuilding competitions and has won many titles.  Currently living in Netherlands along with his partner Sandra prikker who is also fitness model.

DIET PLAN

Tavi Castro includes 3 major meals and 3 light/ snack meals into his everyday diet plan for getting ripped and shredded.

The meal plan is as follows..

The first meal includes (breakfast)

• Few egg whites and a whole egg
• A scoop  of whey protien
• Oatmeal

First snack meal

• Whole grain bread with peanut butter
• Nutella

The second meal includes

• Sweet potato and tilapia

Second snack meal includes  (pre workout meal)

• Chicken and brown rice

Third meal includes ( Post workout meal )

• Oatmeal and Dextrose
• Whey isolate

Third snack meal includes

• Casein and yogurt

There are variety of supplements he uses according to his workout type which range from Whey protein, casein, glutamine, BCAA'S, Amino, Multivitamin, Omega 3, Arginine and many more..

WORKOUT ROUTINE

The workout routine of Tavi castro is not just another bodybuilding workout, The workout routine merges two different epic historical workout patterns of Frank Zane and Arnold schwarzenegger into one advance workout for bringing the best out of him while concentrating on the symmetry of the body.

The workout routine of tavi castro is simple yet dynamic.  He works on some body parts twice a week for gaining the perfect symmetry.
Here is the workout plan of tavi castro.

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MOST IMPORTANT MEAL OF THE DAY

In our busy mornings we often forget the importance of our breakfast. Breakfast is the most important meal of the day because, first it is the very first meal of the day after seven to eight hours gap. Breakfast basically means breaking fasting period of the prior night, second it provides our body fuel in form of energy to work whole day with good mind. 


Not only having breakfast at the right time is sufficient enough, right choice of breakfast matter most as on type of breakfast it depends whether you will burn your calories and fat or you will put them up.

Breakfast should contain right quantity of carbohydrate, proteins and fibre. 

• For carbohydrate you can include beaten rice ( poha ), upma (south indian breakfast).
• Sprouts contain high source of protein or yogurt can also be included it contains protein equal to meat, so if you are vegetarien then you can opt for yogurt in breakfast as part.  
• For fibre you can opt whole grain bread instead of white bread as whole grain bread contains fibre and it is good source of energy.

Apart from these you can include egg white, it contains nutrients, egg contains about 52 grams calories but your workout and activities of the day burn them out, fruits or fruit juice as per your choice as every fruit carries their own goodness. So to reduce your weight without any compromise with balanced diet food you can have a glass of fruit juice or a fruit, three to four egg whites and a slice of whole grain bread.

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Simeon panda is a natural fitness model. His age is 26 years old standing at 6"1' tall height. 
This article includes Natural aesthetic bodybuilder and fitness model Simeon panda's workout routine and diet plan he follows.

SIMEON PANDA'S WORKOUT ROUTINE

Monday : Chest

1) Bench press 8 sets. Rep range from 20 to 1

2) Incline press 8 sets. Rep range from 20 to 1

3) Cable fly's low 6 sets. Rep range from 20 to 6

4) Cable fly's high 6 sets. Rrep range from 20 to 6

Tuesday : Legs

1) Leg extensions 3 sets. Rep range 20

2) Squats 8 sets. Rep range from 10 to 4

3) Leg press 8 sets. Rep range from 12 to 15 

4) Lying leg curl 8 sets. Rep range from 20 to 6 

5) Calf presses on leg press superset with raises off the wall 4 sets. Rep range 20

6) Donkey calf raises superset with raises off the wall 4 sets. Rep range 20

Wednesday : Back

1) Bent over row 8 sets. Rep range from 20 to 6

2) Lat pulldown 8 sets. Rep range from 20 to 6

3) Seated row 8 sets. Rep range from 20 to 6

4) Single arm row 6 sets. Rep range from 10 to 6

Thursday : Shoulders

1) Shoulder press 8 sets. Rep range from 20 to 6 

2) Dumbell lat raises 8 sets. Rep range from 20 to 6

3) Front raises 8 sets. Rep range from 20 to 6 

4) Barbell shrugs 8 sets. Rep range from 20 to 6 

Friday : Arms 

1) Close grip bench press 8 sets. Rep range from 20 to 6

2) Preacher curls 8 sets. Rep range from 20 to 6

3) Pulley pushdowns 8 sets. Rep range from 20 to 6

4) Hammer curls 8 sets. Rep range from 20 to 6 

SIMEON PANDA'S DIET

The supplements he includes in his diet ranges from BCAA's to Protein powders and all other supplements that are necessary and that are natural. Simeon panda claims to be a natural bodybuilder and has admitted no steroid use. 

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I am sure by now you must have become very familiar with the word natural bodybuilding. In this post about natural bodybuilding vs steroids I would like to enlighten you people about the difference between both of them. Natural bodybuilding involves sculpting not by shortcuts such as steroids but by eating all the naturally available food by the nature. Synthetic drugs can make you bigger for sure but they have their own side effects and cannot be taken for a longer period  as they can damage you body in several ways and are proven to have their own side effects also they will create muscles which will be more like temporary not permanent unless you permanently include them into your lifestyle.

Sculpt a body that stays 

Of course you can take protein powders and other supplement that enhance your performance and somewhat help you with your natural bodybuilding diet in increasing your potential as they don't have huge side effects and they are not synthetic to that very extent. 

But I'd say let's rest the protein powders when you have all the protein available by natural occurring foods that are available naturally.

For example One can complete his protein requirement by eating food that has high protein content such as a fish ? Meat ? Beef maybe or if you are a pure veg then how about broccoli ? Soy bean ? beans ?  right ? go for these instead of going for protein powders. Go for milk as it contains casein instead of going for casein powders. Eat brown rice or before going to the gym instead of a pre -workout. You have it all but still you choose to build your body with the help of synthetic foods instead of naturally occurring pure food.

Here for an example. look at the one of the most aesthetic bodybuilder from the 70's bodybuilding. His name is Frank Zane and he has won Mr olympia title too. He took care of his body in a great way by controlling his diet. He looks like Greek god and his body is very impressing and lean. So if you want too look like him then eat natural otherwise you will end up looking like the great Ronnie coleman. I am not saying that he is bad, he is one of the most greatest bodybuilder in the bodybuilding history. What I am just saying is he doesn't look pleasing to me, the element that makes a person looks good and attractive is lost somewhere While in the pursuit of getting bigger and bigger. I am sure you feel the same.

In the end I would like to say that no matter how much difficult it gets to transform your body make sure you don't get into shortcuts. Keep up the hard work and diet and you'll reach you goal in no time. 

Comments are most welcome.

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For all those of you who are worried about the fat loss. The Ketogenic diet is for you people. Keto diet originated nearly 90 years ago and is proven very effective for treatment for epilespy.



The main concept of ketogenic diet is using the fat as the fuel for losing weight or fat loss.
So that means in this diet you will eat more fat to loose fat basically. Weird but it works.

It works on the principle of KETOSIS which means that when the body does not get energy from the glucose then it breaks down the stored fats in the body to generate energy.

The ketogenic diet plan is well formed when your diet include 60-70 percent of fats, 30 percent of proteins and merely 5 percent of carbohydrates.

So there is no definite plan for keto diet as there is no definite plan to gain muscle because every body is different. We have already posted few diet plans earlier for losing weight and getting abs muscles.

I'll leave them here just incase you want to check them out.

Bodybuilding diet for abs
Diet plan for bodybuilding
Veg diet plan for bodybuilding


The list of few food examples for keto diet is as follows according to the content of the food.

Food with high fat content for ketogenic diet :

• Nuts - Almonds, Peanuts, Cashew nut, pistachio, walnuts etc
• Avocado
• Cheese
• Salami
• Banana chips
• Almond butter
• Peanut butter

Food with high protein content for ketogenic diet :

• Chicken breast
• Tuna
• Salmon
• Eggs
• Protein powder
• Cottage cheese
• Kidney bean

Food with carbohydrate content for ketogenic diet :

• Multi grain bread
• Rice
• Brown rice
• Wheat

Well, several people have lost weight from the ketogenic diet and is proven to work if followed properly. Although there is decrease in performance and endurance during the whole course of diet plan due to lack of energy so there is nothing to worry about. There are several other diet plans and concepts such as Dukan diet plan, Paleo diet and mediterranean diet that I will cover later in my other weight loss posts.

If you need a ketogenic diet weight loss plan for yourself, then contact us and we will be more than happy to help you.
And as always stay natural and stay aestheic.

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You are training hard every day with your program and sweating up a storm with that cardio session. But the workout alone will not help you shred all the bulk you are willing to get rid off your body. A good diet is required in coordination with the workout program for the best results. The diet plan here will help you get lean with a balanced diet for the best results.

DIET SCHEDULE

Breakfast:

 � 4 sliceS of whole wheat bread
 � 2 table spoons of peanut butter
 � 250 ml milk

Mid morning: (11:30)

�  1 bowl sprouts mixed with 25 almond nuts

� A bowl of fruit salad 

�  1 boiled potato

Lunch:

� 1 bowl dal OR subzi + rice OR 2-3 chapatti
  with 1 plate green salad + Curd

Snacks: (3:30-4:00)

� Brown Rice with soya bean added to it 

� Fresh orange juice

Pre workout:

 � 1 Apple 

Post workout:

� 5 boiled egg whites

   OR          

 � A bowl of Dalia in milk 

Dinner:

� Soup+Dal OR subzi + chapatti + fruit salad

Note

� Don�t be empty stomach

� Dinner should be 2 hrs. before bed time

� You can take fish oil(sea cod) 2 tablets a day(any time)
� Supplements are not included in the diet plan , consult your trainer according to your goals.

This is a performance diet

Follow the diet regularly and as stated by the trainer, do not eat more or

less, than guided

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FOOD IS PARAMOUNT : Supplements won't make you big alone. The whole diet counts ! If you rely solely on the supplements then it won't get you anywhere as the diet is the main key to success. Diet counts as much as the training, I tell you !


So, this diet plan right here  is for the people out there who doesn't eat meat or any sort of flesh for reaching their daily protein requirements and are just dependent on the veg food. 

In this diet plan the ratios will be kept Ideally at  40% Proteins, 40% Carbohydrates and 20% Fats as any other balanced diet and can be followed by any ectomorph (Skinny) body type person.

(Note :  If your body type is endomorph or mesomorph , you'll have to cut down fats by 10% or 5% accordingly.)

LET'S GAIN MUSCLE, PLANT STYLE !

Meal 1 ( Wake up time )
-An apple 
-A protein shake 


Meal 2 ( Breakfast )
-A bowl of Oats  
-4 toasts of peanut butter


Meal 3 ( Afternoon or mid morning )
-Sprouts and almonds


Meal 4 ( Lunch )
- Chapattis made from wheat/bajra/jowar with dal and Green salad and curd
OR
-Veg Brwon rice with curd.


Meal 5 ( Pre workout )
- 2 Bananas or an apple


Meal 6 ( Post workout )
- Protein shake with mix veg salad ( including broccoli )


Meal 7 ( Dinner ) 
Same as lunch


 Note : 

*If you workout in the morning, then the morning protein shake will be taken after the workout and everything will remain the same.  

*People who are not onto supplementation can have a banana shake instead of the protein shake.Twice a day.

* Take Dinner at least one hour before going to bed.

*You can include multivitamins and sea cod.

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Along with an effective abdominal workout that includes exercises that target all areas of your midsection from crunches to leg raises. This is a diet plan for getting a healthy pair of core muscles. This diet will also help you torch the abdominal fat in a natural way without including any performance supplements.

DIET SCHEDULE

Breakfast:

 � 40 gms of muesli
 � 5-6 egg whites
 � 250 ml milk approx 1 glass
 � 10 almonds/ badam

Mid morning(11:30):

�  Fish 100 gms

�  An apple

Lunch:

� 1 bowl dal + 2  chapatti
  with 1 plate green salad 

Snacks(~ 4:00):

� Peanut butter (~two table spoon) 

Pre workout:

 � 100 gms of sweet potato
   or a banana

Post workout:

� 5 boiled egg whites

and a glass of fresh juice

Dinner(or after 1.1/2 hrs of workout ) :

� Chicken 250 gms + 10 almonds / badam

Note

� Don�t be empty stomach

� Dinner should be 2 hrs. before bed time

� You can take fish oil(sea cod) 2 tablets a day(any time)
� Supplements are not included in the diet plan, consult your trainer according to your goals.

This is a performance diet

Follow the diet regularly and as stated by the trainer, do not eat more or

less, than guided

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     Lately i've been looking for an India food diet for our fellow Indian bodybuilders on the internet and unfortunately there are no any ! 

So as there are no specific diet plans on the internet that can be totally followed by Indians. Here is the meal plan for an individual for gaining muscle that totally comprises of Indian food. 

I've divided the diet into total number of 7 little meals as eating everything at the same time is not the right way.

                        

                          DIET SCHEDULE

Breakfast:

 � 4 sliceS of whole wheat bread
 � 5-6 egg white omelete(in olive oil) OR 5-6 boiled egg whites.
 � 250 ml milk

Mid morning: (11:30)

�  1 bowl sprouts mixed with 25 almond nuts

�  Dalia OR 1 bowl cornflakes with milk

�  1 boiled potato

Lunch:

� 1 bowl dal OR subzi + rice OR 2-3 chapatti
  with 1 plate green salad + Curd

Snacks: (3:30-4:00)

� Banana shake

� 4 boiled egg white

Pre workout:

 � 1 Apple 

Post workout:

� 5 boiled egg whites

   OR          

 � Chicken(steamed or roasted)

Dinner:

� Soup+Dal OR subzi + chapatti + 1 plate nutrella salad OR fruit salad

Note

� Don�t be empty stomach

� Dinner should be 2 hrs. before bed time

� You can take fish oil(sea cod) 2 tablets a day(any time)
� Supplements are not included in the diet plan , consult your trainer according to your goals.

This is a performance diet

Follow the diet regularly and as stated by the trainer, do not eat more or

less, than guidedSEE ALSO :   INDIAN VEG DIET PLAN FOR BODYBUILDING

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