Fitness Model Gerardo Gabriel Talks With Simplyshredded.com

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Quick stats:

Age: 24
Height: 5’8″ – 172 cm
Weight: 178 lbs – 81 kg

3

How did you get started with bodybuilding?

I started going to the gym after a rough breakup, I used the gym as an outlet for all of my anger. After the end of the first month of training I had gained 7 pounds. I was hooked after seeing the results!

A few months later I was spotted by a Bodybuilding coach who gave me the knowledge and training to take my body to the next level and that was when everything changed!

7

Where does your motivation come from?

My motivation comes from wanting to be better and stronger than I was yesterday. That is the beauty of fitness, you can always improve in some way, shape or form.

I also use my family as motivation, because they take pride in my work ethic and this gives me great pleasure!

2

What workout routine has worked best for you?

Full Routine:

Monday: Chest/Triceps

  • Flat Bench 3×10
  • Cable Fly’s 5×15
  • Incline Dumbbell Press 3×12
  • Dumbbell Fly’s 5×12
  • Tricep Pushdowns 5×12
  • Skull Crushers 5×12
  • Tricep Dips 3×12

Tuesday: Back/Biceps

  • Pull Ups 5×20
  • T­Bar Rows 3×8
  • Lat Pull Down 6×15
  • Bent Over Rows x 3×10
  • Deadlifts 4×20
  • Hammer Curls 3×12
  • Barbell Curls 3×12
  • Cable Bar Curls 3×12
  • EZ Bar Curls 3×12

Wednesday: Shoulders/Abs

  • Lateral Raise Dumbbell 5×25
  • Seated Dumbbell Press 4×12
  • Standing Barbell Press 3×20
  • Bent Over Rear Delt Raises 3×25
  • Front Dumbbell Raises 2×25
  • Hanging Leg Raises with Twists 7 x 8-10
  • Crunches 5×20
  • Weighted Cable Sit-Ups 3×20

Thursday – Legs/Calves

  • Leg Extensions 5×25
  • Squats 6×15
  • Leg Press 4×8
  • Barbell Lunges 25 Metres x2
  • Seated Leg Curls 3×15
  • Calf Raises Seated 3×25
  • Calf Raises Standing 3×15
  • Smith Machine Calves 2×25

Friday: Rest Day

  • Recovery

Saturday: Rest Day

  • Recovery

Sunday: Rest Day

  • Recovery

8

If you had to pick only 3 exercises, what would they be and why?

  1. Incline Bench Press: This helps develop a more complete chest! A must have exercise in any chest workout.
  2. Squats: They help build overall strength and big leg muscles! I always love to go heavy on this exercise while maintaining good form.
  3. Shoulder Press: You can’t be wide and alpha looking with small shoulders! In my opinion this is the king of all shoulder exercises.

1

What is your diet like?

I have an insanely fast metabolism so if I am not competing I usually have a pretty loose diet consisting of my prepped meals with 1 or 2 cheat meals. Not everyone has the luxury of doing this, but I guess I can since it works for me. My diet allows me to maintain my aesthetics and lean body fat throughout the year.

Daily Diet:

  • Meal 1: 6 Eggs, 1 Cup of Oatmeal & 2 bottles of Water
  • Meal 2: 8 oz. Sweet Potato, 2 Tilapia Fillets & 2 bottles of Water
  • Meal 3: Cheese Burger & 2 bottles of Water
  • Meal 4: Spinach, 8 oz. Chicken Breast & 2 bottles of Water
  • Meal 5: Protein Shake & a Protein Bar
  • Meal 6: ¾ cup of White Rice & 2 Tilapia Fillets

5

What is your supplementation like?

My supplementation consists of:

  • Creatine Monohydrate
  • Whey Isolate Protein
  • BCAA’s
  • Preworkout
  • Multivitamins
  • Milk Thistle
  • Fish Oil
  • Extra Vitamin C

4

Favorite Quote?

I have failed over and over in my life, and that is why I succeed. ­ – Michael Jordan

Instagram: www.instagram.com/gerardo__gabriel
Facebook: www.facebook.com/GerardoGabrielOfficial
Youtube: www.youtube.com/GerardoGOfficial

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