Hugo Rivera is the creator of the Body Re-Engineering system, one of the most documented and precise bodybuilding manuals available. Hugo not only has over 18 years of personal experience in training himself but he is also a certified trainer and sports nutritionist. He also holds multiple natural bodybuilding competition titles, including a 4th placing at the NPC Team Universe, where only the elite champion natural bodybuilders from all over the country get to compete. Hugo is also an internationally acclaimed author of the very success franchise of fitness books called “The Body Sculpting Bible.” Hugo’s style of writing is very logical and extremely easy to follow; as Hugo’s background is in computer engineering.
In part one you will hear the latest scoop on full body workouts or split routines, or something in between?… Hugo’s reaction to being asked if he’s really all natural… the truth about your genetics and bodybuilding… Hugo’s training frequency… the biggest 5 nutritional blunders almost every bodybuilder is making or has made and more. This interview is packed with valuable info! Read this one in study mode for sure and then watch for part 2 coming soon!
Marc David: Welcome, everyone, to this interview. This is Marc David, and I have a special guest with me. Please welcome Hugo Rivera. Hugo is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evident by the fact that he is always in shape, and by his awards and high placing at numerous national level body building competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called “Body Sculpting Bibles,” which collectively have sold over a million copies. Hugo is also the author of the very popular Body Re Engineering eBook, which teaches you how to gain lean muscle mass and teaches you how to get lean without drugs or fancy, expensive supplements using the secrets he devised after many years of weight problems as a child.
Hugo, thanks for giving me some of your time today
Hugo Rivera: Thank you so much, Marc. The pleasure is all mine, trust me. I really appreciate this.
Marc: Not a problem. Hey, can you start off and, just for the audience, can you tell us a little bit about yourself?
Hugo: I’ll tell you, I’ve been practicing body building now for almost 20 years, believe it or not. It became a passion of mine since I picked up my first set of 10 pound dumbbells back when I was 14, believe it or not. Actually, my formal education, a lot of people may be surprised by this, but my formal education is in computer engineering. And, by some twists and turns of fate, I ended up becoming a best selling fitness author and doing what I am most passionate about which is helping people to get in shape.
Marc: So, kind of lead me on in that. How did you get started with bodybuilding? And what led you to become a fitness author with a website? I mean, you’re in computers, and all of a sudden now you’re a fitness author. What kind of transition is that?
Hugo: I know. Well, actually I used to be very overweight as I was growing up. So, at an early age, I pretty much experienced the feelings of insecurity that come along with obesity, as well as the scorn and ridicule from some of my peers. You know how kids are. Anyway, since I kept hearing that the reason for my weight problems was food, and that I had to stop eating, I took the advice to heart. Being sick of the way that I looked, I stopped eating pretty much. That resulted in me going anorexic at the age of 13 and losing a total of around 70 pounds, actually, in less than a year. If I recall correctly, it was like in nine months, or some time period like that.
My family, which was very concerned, especially my grandfather who was a medical surgeon. They basically tried to put some effort into trying to stop the anorexic cycle, and they took me to a nutritionist. The nutritionist mentioned one thing to me that changed my outlook on dieting forever. She said, “Hugo, eating food will not make you fat. It is only abusing the quantities of the bad foods that will.”
After I listened to that statement; it just suddenly all kind of clicked. I’m like, oh, I think I took this a little bit too overboard, you know? So, I started following the diet that she gave me and I started to study at that time the effects of foods on the human physiology.
By the age of 14, my interest in health food affects the shape and the form of your body. That really led to an interest in the area of exercise. Especially when a girl that I really liked at the time told me that I would look good with some muscle in my frame. You know?
When my mom got me my first copy ever of Muscle and Fitness, which was the May 1990 edition, I saw pictures of Arnold Schwarzenegger, Lee Labrada, Lee Haney and other great bodybuilders. I said to myself, man, that’s how I need to look. These guys look awesome, you know?
That led me to become an avid natural bodybuilder. So, after I kept reading countless books, as a matter of fact, I’m in my home office right now and I’m looking at all of them. There’s plenty, and I even have some in storage.
I started getting exposed to absolutely contradicting theories on how to best attain muscle mass and lose body fat. I said, you know what, to heck with this. I’m just going to do what they teach me in school, which is to use a scientific method. I started recording what worked and what didn’t for me and my training partner.
After much trial and error, I started finding principles and patterns of training that worked really good on me, worked really good on my training partner. We started sharing them with other people, and they seemed to work on them too. So, I was like, wow, this is great.
One of the most exciting discoveries of everything I was doing was the fact that there was no necessity to stay at the gym for three to four hours a day like the pioneers of bodybuilding used to do back in the 60s and 70s.
Because I felt that so many people in the industry cared about, not many people actually, cared about conducting personal training in a way that really helped their client, I said to myself, you know what, I’m going to go ahead and create a website.
The opportunity came about when I had my senior project for engineering, which was a requirement to graduate. I said, you know what, I’m going to take the opportunity to learn how to make websites and create one. That’s how my humble website started, believe it or not, you know?
Marc: I actually do believe it. And, you’ve kind of answered this, but this is sort of a general question I think a lot of people get asked, but what would you say, what is it about bodybuilding in general that you love so much?
Hugo: I think it is the fact that bodybuilding can instill in you an amount of discipline that can be applied to all other aspects of your life and does make you very successful. In addition, I love the fact that bodybuilding allows you to completely take control of your image, and achieve a sculpted look that enables you to feel better about yourself and thus be more confident. Confidence, of course, is going to help you in achieving any goal that you have set for yourself, also, in your relationship and your career as well. I have had clients come to me and tell me, man, I went to my boss and had the guts to ask for a raise. I had other people tell me, man, I feel so good about myself that I was able to go ahead and start dating and do this, and do that, I found my soul mate, I got married, all sorts of stories, you know?
It’s like, wow, that’s amazing. And of course, in addition, the health benefits derived from practicing bodybuilding, such as higher energy level, low blood pressure, good cholesterol, a better love life, just to name a few. It all makes it worth it. And of course, who cannot enjoy the feeling of a good pump at the gym? You know?
Marc: True. Now, I’ve got to say, I’ve seen some of your pictures, obviously, on your website, and I’ve seen photos. It’s always of you, just a ripped Hugo. Now, you sort of touched on this before, but were you overweight in any capacity?
Hugo: Oh, man, absolutely. When I was 12 years old, I think the peak of my waistline was around 45 or 46 inches.
Hugo: Huge waistline. I mean, I was overweight by around, if I had to put my finger on it, probably 60 pounds overweight. Yeah. I don’t come from a family of skinny people. Everybody in my family is pretty much overweight. Except for my father, actually, who adopted the fitness lifestyle pretty much around the same time that I started. But, everybody else pretty much has a slow metabolism. Yeah, I was very overweight.
Marc: Cool. That just puts a little bit in perspective. We get a lot of skinny guys who gain muscle who can’t ever gain weight. I think it is just important to put it into perspective that there are a lot of overweight people, no matter where you are, that you can definitely change what you look like and achieve that. Me, where I came from, I was skinny as a kid. I could never put on any weight, and yet I was able to do so now. You’re coming from the reverse. You were overweight as a child, and here you are, a huge natural bodybuilder.
So I think that puts a good balance into perspective.
Hugo: I think, Marc, one of the key things to note over here is that when we use the term “bodybuilding,” we’re not referring to bodybuilding shows like standing at the Olympia or the Arnold Classic. To me, bodybuilding is the activity of using weight training, cardiovascular exercise, proper nutrition and supplementation, and rest to go ahead and achieve cosmetic effects in your body. As opposed to competitive bodybuilding, there’s really no off season for how should I say this life time bodybuilding, as I call it. This is more of a lifestyle that you just learn. You go ahead and change your physique in any way or form that you like.
Hey, some people may just want to gain 20 pounds of muscle and get really nice and lean. Some other people may want 100. It doesn’t matter. Regardless, if you go to the gym, pick up the weights and do your cardio, your diet, you’re a bodybuilder, whether you like it or not.
Marc: I absolutely agree with that terminology. This might be more of a typical question. I’m not sure where you’re going to take this one, but do you have a favorite body part to work out? A lot of people want to know, what do these guys love to do? Me, I’ve been bodybuilding for over 17 years, so I definitely have to say that I have my favorite or my least. I’m curious as to if you have any favorites.
Hugo: Absolutely. My favorite is my legs, and I’ll tell you why. My legs are the least genetically gifted area of my body. As a result, it is the biggest challenge for me to go ahead and make them grow and sculpt them in the way that I want. Because I am stubborn, and I like challenges, and I like to face them head on, I love leg training. I love getting under the squat bar and just repping it out. I’m talking about high repetition leg training, too. Sometimes I may just go ahead and do 15, 20 repetitions. It’s gotten to the point that I’ve gotten the endurance to even do a hundred repetition set. Again this is very, very highly advanced bodybuilding training, so if you’re a newbie at this, I’m not endorsing this one bit.
But, I am just saying that techniques like this, as you get more and more advanced in the iron game, are techniques that can be used to spark some new growth into a stubborn area. My legs are, for sure, the most stubborn area of my body. So, leg training is, by far, my favorite days of the week, to be honest with you.
Marc: Now, this is a little bit controversial, this next question. I’m just looking for your preference. Maybe you like both. Take this wherever you want, but do you prefer full body workouts or split routines?
Hugo: Actually, I think they both have their place in a training program. Full body workouts, in my opinion, are best for two things. For people that are just starting out in bodybuilding because it allows them to kind of wake up every single muscle immediately. I don’t think any new bodybuilder has any business using a split training routine, in my opinion. I think a full body routine does a much better job at just activating the whole muscular system all at once. Doing it two or three times a week is the best way for a beginner to go ahead and start gaining some really good muscle on their frame in a very safe manner.
As you get more advanced, I think it is wiser to go ahead and split up your body in two days. You can do chest, back, bi’s and tri’s in one workout, and then shoulders and legs in another workout, and leave a day of rest in between. Then two more days, and rest over the weekends.
Then the final step would be the three day split routine, which is better geared for much more advanced bodybuilders. There’s many ways to split it up, but my preference is chest, back, and abs one day, then legs, and then shoulders and arms.
These days, actually, the way that I do it is I do shoulders and arms on day one, then legs, and then I do my chest and back. Because my chest and back are like the strongest areas in my body, therefore, I leave them for the third day of the rotation. Then I take a day off, and I start over again. So, that’s how I’m splitting it up these days.
Now, having said that, an advanced bodybuilder still benefits from full body workouts doing what I call the active recovery phases. These are phases that you have to take after six to eight weeks of hard training at the gym. Instead of taking a week off, what I do is that I do a week where I do a couple of full body workouts, one on Monday and one on Thursday, or one on Monday and Friday, whatever. It doesn’t matter.
Then on the days in between I’ll do some light cardiovascular activity. These allow the body to go ahead and recover from the beating of the previous weeks of hard training. So, to this day I still use my full body workouts every six to eight weeks.
So, I hope that answers your question.
Marc: It absolutely does. This one, I know you’ve been asked this. I can’t imagine anybody who’s built up as much muscle mass as you not getting people giving you the quizzical eye and like, “What’s going on?” I’m not asking you to submit to a drug test, but I really want to know, how do you respond to questions that you aren’t natural? People must ask you if you’re taking something.
Hugo: As a matter of fact, not only do they ask me, but after my first competition, my trainer was accused by people. I say my trainer because I used a coach to help me with the aspects of competitive bodybuilding. That’s like a completely different ball game. But, he was actually accused by many other people saying, “Man, what do you give this guy?” I basically showed up at my first competition. It was a statewide level show, and I won the whole thing unanimously. I was drug tested, by the way. It was funny because the drug test unfortunately was not a urinalysis. It was a polygraph. Unless they did urinalysis on me, I couldn’t prove beyond a shadow of a doubt that I was completely clean.
But, the guy didn’t believe me. He kept asking me the question over and over again. He’s like, “Are you aware that it’s really unethical to join a natural show if you’re not natural?”
I’m like, “I am fully aware. Drug test me. Blood work me. Whatever you want. I don’t care.”
But yes, I am asked that question, very much so. I take it as a compliment, to be honest with you. Believe it or not, I don’t see myself as that big. If you were to see a current IFPB pro these days, you’ll see a huge difference between the way that I look and the way that they look.
But, at any rate, compared to the average person, I guess I am bigger than normal. Yes, I take that as a compliment. All I have to say to that is the following.
I’ve been training for so many years, with such consistency and such Spartan efforts, both at the gym and at the kitchen with my diet, that it’s inevitable that you go ahead and grow muscle after just continuously doing that. Especially once you learn how to do it properly, and you implement the training program that will go ahead and really maximize your genetics.
You just never know how big you can get. You really don’t, because I remember, to this day, the first day of me at the gym. I asked the gym owner, “Hey, how can I get big calves?” Because my calves were horribly, horribly skinny. You could never tell by looking at them today, but anyways.
I asked the question, and he said, “You know, it’s genetic. You don’t have great genetics. I don’t think you’ll be able to build any physique that will win you any shows. I’m sorry.”
I was so pissed. I went to the bookstore, and I got myself a copy of Arnold Schwarzenegger’s Encyclopedia of Bodybuilding. I read where he talked about how he had little calves and how he worked them every day. Lo and behold, that’s exactly what I did at the time, not knowing any better. I guess it was my persistence and my determination to prove this guy wrong, but, man, the calves grew. They developed.
What I’m trying to say by this is don’t let anybody tell you what your ultimate potential is. You just don’t know. You’ve got to go ahead and test yourself, and put yourself in the gym day in and day out.
Follow the nutrition. Your nutrition is key. If you start skipping meals, and you start drinking and lowering your testosterone levels, and you start not sleeping guess what? You’re not going to make any gains. You really are not.
Bodybuilding, anyone can benefit from it. I’m not saying that everyone can go ahead and win big, national level contests. That’s a different story. But, I am saying that everyone can go ahead and gain muscle and build a physique that they can be proud of, and show it off at the beach.
I guarantee you, that most people have way more potential than they give their credit for. I guarantee you.
Marc: I think it’s only fair that I lead into the next question, because you really have touched on it. But, I do get this one a lot myself, and people come up and they want some type of definitive answer. It’s how much of a factor is genetics?
Hugo: I think it all depends on how we look at it. If we’re talking about a factor in terms of competitive bodybuilding I’ll say this a lot because genetics will only allow you to get so far. If you do not have a super symmetrical physique, super pleasing lines, everything just matches, killer definition, huge size on top of that, chances are genetics will get you at the end, and you’ll only be able to get so far. In my opinion, competitively speaking, I think my genetics have taken me as far as possible. I’ve been top ranked at national level shows. At the Team Universe, which was my second show, I took fourth.
However, if I worked hard enough, I guess I could go ahead and win a pro card as a welterweight. But, then that’s it for me. I don’t have the genetics to compete with the big boys that are up here on the magazines.
Steroids or not, to be honest with you. Because a lot of those guys, I’ve seen pictures of them before they even started bodybuilding. Some of those guys, it’s almost like they were born with muscle. It’s like, wow! They have genetics that the more they eat, the more muscle they gain and the more fat they lose.
I’ve literally seen guys like this. As a matter of fact, one of my best friends is a specimen like that. He doesn’t compete, oddly enough. But, believe it or not, he’s 6′1″, steroid free, 240 pounds, and five percent body fat, year round.
Marc: I think it’s important to say this, and let me put words in your mouth, but what you’re basically saying is you really haven’t let your genetics be a limiting factor in what you were able to achieve. You just went for it, and that was the end of that.
Hugo: Exactly. Because here’s where I’m going to go next only for competitive bodybuilding is genetics a limiting factor. Yes, eventually you will be able to go as far as genetics will allow you. Now, for changing your physique just for you, not for a judge to go ahead and tell you, “Oh, you’re perfect,” or, “You need more definition in your hamstrings.” Just for you, I don’t believe that genetics can go ahead and stop you. Unless you have unreasonable goals of having a 22 inch arm, if you’re only 5′5″, like I am, then you will be fine. You will be able to achieve the physique that you want.
Don’t let anybody fool you. It’s not easy. It’s not a walk in the park, but it can be done. Anybody can do it, provided they have the right determination to go through what they need to go through in order to accomplish those goals.
At most local contests, like non national level contests, just local NPC shows, if you go shredded enough, you’ll win. It’s a matter of conditioning. It’s only as you go up in the ranks, like national level shows and stuff, that genetics will limit you.
My message to everyone out there is that if they want to look a specific way, go for it and do not let anyone, and I mean anyone, tell you that you cannot do it because I certainly heard from countless people that I couldn’t do it. I’ve gone way farther than I ever thought I would go. So, that’s my message to everyone.
Marc: Speaking of training, I think a lot of people are going to be interested in how many days a week do you train? Because looking at your pictures and going along with the stereotypes, maybe something my mom would say is, “Oh, that guy? He must spend at least two hours in the gym, maybe three, and he’s got to be in there six days a week.” Is that true or not?
Hugo: No, not at all. While it is true that I may train up to six days a week these days, I train more like five I’m only in the gym for like 45 minutes at a time. If I didn’t have to do cardio in the morning three to four days a week, then it would be even less. Basically, what I do is that I’m doing cardio every other day. So, what that means is that some weeks it’ll be three days. Some other weeks it’ll be four days. I do that typically first thing in the morning when I wake up. If I feel industrious, some days I may go ahead and slip some extra cardio sessions in just because I love the feeling that it gives me first thing in the morning. Then later on at night, I’ll go to the gym, and I’ll get my 45 minutes of training in. It never goes past an hour. If the gym is super crowded, that may slow me down a little bit.
Now, weight training wise, I don’t spend more than four and a half to five hours a week. That’s it. That’s all I’ve needed. It’s the quality of the work, not the quantity, especially not the quantity of time. There are so many guys that I see that go to the gym, and they’re like, “Oh man, I trained so hard. I trained two hours today.”
You go ahead and see their training, it’s more like they train for a total of five minutes when you go ahead and cut down all of the talking and socializing that they’re doing at the gym. You know what I mean?
Marc: Absolutely. Now, you’ve touched on nutrition being important, and I know that you’ve trained hundreds of people and you’ve written books, and you answer all these emails. But, I’m just kind of curious what you might think are the top five nutritional blunders that you wish you could tell people to avoid right from day one. You’ve touched on nutrition as so important. If you just had to pick five things, maybe more than five, maybe less, what would you say, don’t make these mistakes when it comes to your nutrition?
Hugo: Well, let’s talk about that. Number one, unless you are like the absolute worst of hard gainers and your metabolism is such that it requires you to fuel it with 6000 calories, thinking that you need to eat everything in sight in order to get big is the first problem. A lot of people think, “Well, I’m just getting big so I’m going to eat whatever. I’m just going to shove as much food as humanly possible down my digestive tract.”
That doesn’t work, because what it does for the most of us is that it’s just going to make us gain way more fat than muscle tissue. So, number one, I’d say, if you want to gain some muscle, or bulk up as we call it, do so in a controlled, scientific manner. Just calculate a slightly higher caloric intake than what you burn per day and then use the appropriate amount of carbohydrates, proteins, and fats to go ahead and compose that caloric intake.
I’m just going to give something rough. Assuming that most of the people listening to this are endomorphs, which is a person that naturally gets body fat if they eat too much, then I would say 45% of the calories coming from carbs, 35% from proteins, and 20% from fats, good fats. If the people are more of the hard gainer type, then I would say lets start with a baseline diet of 50% carbs, and then 30% proteins, and 20% fats.
What I like to always do is I like to give clients a solution to work. They eat for five days around five to 600 calories above the calories that they burn per day, and then for two days I lower it to maintenance, just to give the digestive system a little bit of a break and also to lose a little bit of body fat. Believe it or not, if you go ahead and have two days where you just have your maintenance amount, it’s not so much body fat but extra water retention, you go ahead and you lose it during those two days. It’s amazing the effect that it has on your physique. It’s almost like, wow, you get definition like all of the sudden.
So, five days high, two days low. The main message to take here is that gaining muscle is not a matter of just going to your favorite fast food joint or having a pint of ice cream every single night or some of the crazy things that sometimes I hear at the gym that people do, just in the name of bulking up. To me, that’s just an excuse for laziness because when you look at all of these people, they all have 40 inch plus waists. It’s like, “Wow, what are you doing.” Eventually you are going to have to dial down the body fat if you want to go ahead and look good.
Especially when one is a natural body builder because you’d better not get fat like that because coming down is going to put your muscle mass at risk of being burned away, if you have to lose so much weight. So, it’s not a situation you want to be in.
Blunder number two, I would say, is thinking that you have to eliminate all of the carbohydrates in order to get lean. Guess what? Carbohydrates, believe it or not, are anabolic. They help up keep muscle mass in us, and also they give us energy, they fuel us. So, therefore, the way to really lose some body fat while keeping the muscle is to reverse what I said. Instead of having five days high and two days low, you have five days low and two days high. In this case, the two days of higher calories is going to refill your glycogen tanks, your glycogen sources such as your muscles and your liver.
In addition, it’s going to spike up your metabolism, which is great, because you don’t want to get into that situation where your metabolism is downwards, OK? Because when that happens, you stop losing any body fat at all. Again, the key is to do things scientifically and in a controlled manner. You don’t need much more than a 500 calorie deficit on the days that you are taking lower calories and these calories will come down mainly from carbohydrates and from fats. But, again, you don’t want to go ahead and eliminate all of the carbohydrates.
By the same token, you don’t want to eliminate all of the fats, which leads us to blunder number three: Thinking that eating fat makes you fat. That is so far from the truth, it is not even funny. Let me tell you, especially for the natural body builder, fats are so anabolic that it’s not even funny. Fats like flax seed oil, for instance, and fish oils have so many other properties. They not only prevent you from gaining some body fat if your caloric intake is slightly higher than what you burned, but they also preserve muscle tissue, they also are involved in the creation of anabolic hormones such as testosterone and growth hormones.
As a matter of fact, if you eliminate all of the fats from your diet, if you go way below 20% total from the calories that you’re taking in, you’re going to kill, you’re going to absolutely kill your hormonal output. Believe me, I’ve tested all of this. I’ve tested this for many, many years and I’ve done every test you can imagine, and if you kill the fat from your diet, you’re going to lose the energy, you’re going to lose the sex drive, you’re going to lose the pump. There are so many functions that fat has that it’s undeliverable.
Now, the thing is that you can not go ahead and go to your favorite burger joint and load up on fats over there, once again, I’m talking about essential fatty acids that are found in flax seed oil, in fish oils, in extra virgin olive oil, and even some encapsulated products. If you really don’t like to go ahead and drink these fats, there are products out there that are really good like Labrada EFA Lean Gold comes to mind, because they have all sorts of fats. They have from the flax seed, some flower, they have the CLA, they have the GLA, they have some of the other healthy fats. I mean, it’s amazing.
My preference really is to go ahead and also take them in the form of those caps, and I also take them in the form of flax seed oil, with my protein shakes. You don’t even taste it. You hardly even taste that thing, and the results are so numerous, it’s not even funny.
Now, I alluded to protein shakes and this leads me to nutritional blunder number four: Thinking that protein shakes are more important than food. Unfortunately, this is a trap under which most teenagers fall. I remember me being one of those.
Marc: I put myself in that category as well.
Hugo: I think all of us. But, a lot of manufacturers are very unscrupulous, and they’ll lead you to believe that these protein shakes have things that food can not go ahead and give you. I’m here to tell you this: I take protein shakes out of convenience. I don’t like to be eating six times a day, you know, real meals. I’ve done it for competition, it wasn’t my preference, to be honest with you. What I like to do now, is I have three to four meals a day that are real meals, and then the rest are just in the form of a Lean Body MRP or a Pro V60, which is a protein shake, and that’s about it. There is nothing in these protein shakes that food can not go ahead and give you. A chicken breast, a turkey breast, an egg white, these are all very solid forms of protein. Let me tell you something, if you try to create a diet that is based on protein shakes, meaning that you’re eating protein shakes and protein bars all day long and maybe one meal a day, your results are not going to be optimal. Why? Because your system is designed for real food. Protein shakes are just supplements, which are additions to an already good diet.
So, make sure that you have your breakfast, your lunch, and your dinner, and then in between you can go ahead and have your protein shakes. Don’t make the mistake of thinking, “Oh my god, branded eggs, I just read this awesome interview about this body builder, and he’s taking these, and that’s the reason he won that show, blah, blah, blah.” I hate to say this, but it’s all marketing, OK? Nine times out of ten, the people interviewed are not even using the protein tub. So, I hate to break the news, but that’s the truth.
And yeah, like I said the same thing with protein bars. Base you diet on real wholesome foods, OK. Your protein sources should come from chicken, turkey, lean red meat, egg white, all right, fish, like tilapia, like mahi, like tuna, like salmon, which is also a great source of essential fatty acids.
Your carbs should come from slow release sources for the most of us, which is oat meal, brown rice, you can go ahead and have some sweet potatoes, some baked potatoes, some grapes, some cream of rice for after the workouts is awesome.
And for fats, like I mentioned before, some extra virgin olive oil, flaxseed oil, and fish oils they are all great sources of fat. The fish oils I don’t even supplement. If I want fish oils, I just eat my salmon and I get fish oil from there.
Continued in Part 2
Hugo A. Rivera, CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he’s always in shape and by his awards and high placings at numerous national level bodybuilding competitions.
He is also an internationally known best selling fitness author with a very successful franchise of books called “The Body Sculpting Bibles” which collectively have sold over a million copies. Hugo is also the author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.
See Hugo’s ebooks online here:
Shape Up Now
BODY RE-ENGINEERING – COMPLETE MUSCLE BUILDING & FAT LOSS
Natural Bodybuilding Champion and Internationally Acclaimed Best Selling Fitness Author Reveals How To Build Solid Lean Muscle Without Drugs
Body Re-Engineering was designed by a guy who much like the rest of us, was not born with great genetics. He was overweight throughout his childhood and then during his early teen years got afflicted with anorexia as he did not know how to go about losing his extra weight. After that, he spent years studying every article ad book on exercise and nutrition as well testing and documenting what worked and what didn’t. The end result of all this work was not only a championship physique, but also a system that can be used by any regular person to achieve the shape that they are looking for. The system is called Body Re-Engineering as it will literally re-engineer the way you look. Click here to find out more: