Amateur Bodybuilder Of The Week: Boás Has Brazilian Brawn!

Boás turned up the intensity when Bodybuilding.com asked him to represent the company in Brazil. Now he's hell-bent on training hard to reach pro status!
Q

How did your bodybuilding journey begin?

I started lifting at age 16 after playing soccer and basketball when I weighed 118 pounds. I entered a gym at the end of December 2006. It took time to see noticeable results, but it felt awesome to see myself grow.

I gained 22 pounds during my first year of lifting, even though my diet wasn't on point. I hit a plateau soon after and didn't make progress, but I was still hungry for improvements. I committed to do my best, started searching for as much information as possible, and found Bodybuilding.com, which supplied training programs, diets, supplementation, and motivation.

Unfortunately, in October 2009, I had to postpone my bodybuilding journey after a terrible car accident that caused serious head trauma and several skull fractures. I went through surgery to put metal plates in my head. During that time, I was in law school, worked part-time, and had to stop all activities for four months.

After recovering from surgery, I lost most of my gains, gained body fat, and started over again with more knowledge and motivation than ever. I was in a good shape much earlier than I expected, and continued pursuing my best everyday.

In June 2011, I received a BodySpace message from Bodybuilding.com asking me to assist them in expanding their presence in Brazil by using my pictures and personal story. I can't express how amazing it felt. I had the opportunity to do a photo shoot with them and was featured in magazine and site ads representing Bodybuilding.com.

During the past two years as part of Team Bodybuilding.com, I've been motivated to become my best self and motivate others to achieve their goals and change their lifestyle.

I wanted to get on stage for a long time, but made excuses about my tight schedule with work and school. I realized it would never be easy to compete and decided it was time for me to get on stage.



What workout regimen delivered the best results?

I do 20 minutes of morning cardio every day and increased it to 40 minutes pre-competition.

DAY 1: CHEST
1

Incline Hammer Curls

4 sets of 10-12 reps
Incline Hammer Curls Incline Hammer Curls

2

Incline Dumbbell Press

4 sets of 10-12 reps
Incline Dumbbell Press Incline Dumbbell Press

3

Incline Dumbbell Flyes

4 sets of 10-12 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

4
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

5

Incline Cable Flye

4 sets of 10-12 reps
Incline Cable Flye Incline Cable Flye

6

Flat Bench Cable Flyes

7 sets of 7 reps
Flat Bench Cable Flyes Flat Bench Cable Flyes

Day 2: back
1

Pullups

4 sets to failure
Pullups Pullups

2

Wide-Grip Lat Pulldown

4 sets of 12 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

3

Bent Over Barbell Row

4 sets of 12 reps
Bent Over Barbell Row Bent Over Barbell Row

4

Seated Cable Rows

3 sets of 12 reps
Seated Cable Rows Seated Cable Rows

5

Lying T-Bar Row

4 sets of 12 reps
Lying T-Bar Row Lying T-Bar Row

6
Seated Cable Rows Seated Cable Rows

7

Face Pull

7 sets of 7 reps
Face Pull Face Pull

8
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

Day 3: rest
Day 4: legs
1

Front Barbell Squat

4 sets of 12 reps
Front Barbell Squat Front Barbell Squat

2

Machine Squat

4 sets of 12 reps
Machine Squat Machine Squat

3

Leg Press

4 sets of 12 reps
Leg Press Leg Press

4

Leg Extensions

4 sets of 12 reps
Leg Extensions Leg Extensions

5

Barbell Lunge

4 sets of 12 reps
Barbell Lunge Barbell Lunge

6

Stiff-Legged Deadlift

4 sets of 12 reps
Stiff-Legged Deadlift Stiff-Legged Deadlift

7

Lying Leg Curls

3 sets of 12 reps
Lying Leg Curls Lying Leg Curls

8

Seated Leg Curl

3 sets of 12 reps
Seated Leg Curl Seated Leg Curl

Day 5: Shoulders
1
Seated Barbell Military Press Seated Barbell Military Press

2

Side Lateral Raise

4 sets of 12 reps
Side Lateral Raise Side Lateral Raise

3

Barbell Front Raise

4 sets of 12 reps
Barbell Front Raise Barbell Front Raise

4

Machine Lateral Raise

7 sets of 7 reps
Machine Lateral Raise Machine Lateral Raise

5

Upright Barbell Row

4 sets of 12 reps
Upright Barbell Row Upright Barbell Row

6

Butterfly

7 sets of 7 reps
Butterfly Butterfly

DAY 6: ARMS
1
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

2

Dips - Triceps Version

4 sets to failure
Dips - Triceps Version Dips - Triceps Version

3

Lying Triceps Press

4 sets of 12 reps
Lying Triceps Press Lying Triceps Press

4

EZ-Bar Curl

4 sets of 12 reps
EZ-Bar Curl EZ-Bar Curl

5

Hammer Curls

4 sets of 12 reps
Hammer Curls Hammer Curls

6

Spider Curl

4 sets of 12 reps
Spider Curl Spider Curl

Day 7: rest

What's the biggest mistake people make in the gym?

People often let their egos take over once they enter the gym, and they use weights that are too heavy for their ability level. When this happens, their form suffers. When lifting and targeting specific body parts, the mind-muscle connection is key. You can best build muscle using a weight you can control on both the ascending and descending parts of a lift. It's all about how you stretch and contract your muscles.

How often do you train?

During the offseason I lift four times a week, taking Mondays and the weekend off. I usually ramp things up when I'm in contest prep mode and train 6-7 days per week. In the offseason, I train one body part per week.




I try not to let my lifting go for longer than an hour. I also incorporate 30 minutes of steady-state cardio into my morning routine during offseason. Before a show, I change that to HIIT.

What's your favorite body part to train?

I like training every body part, but chest is my favorite. There's just something about the pump. It makes me feel huge!

Is there any body part you want to improve upon?

I want to focus on bringing up my shoulders. My arms are big and they overpower my shoulders onstage.

What nutrition plan fueled your body?

If you don't train, you won't see results. But, if you don't eat properly, you won't see results either. I wake early to prep all of my food and carry it around in my 6-Pack lunch bag. I generally have five meals and two shakes a day. Typically, I have two meals with chicken and one with red meat. For carbs, I stick with either sweet potatoes, white rice, or oatmeal. Peanut butter, avocado, and egg yolks are my go-to fats.

I don't believe in crazy diets, and I eat the same foods year round and just change the quantity. I eat every 2-3 hours, and my breakfast of oatmeal, chocolate powder, peanut butter, and bananas is one of my favorite meals.

I'm not big on sweets, but when I'm craving a treat, I go for fruits like strawberries, blueberries, watermelon, and pineapple. Hamburgers and fries are a guilty pleasure, but when I'm offseason I can move around my diet and training a bit.

Meal 2

Broccoli: 1 serving


Chicken: 7 oz


Meal 3: Pre-workout

White rice: 1 cup


Chicken: 7 oz


Meal 4: Post-workout
Meal 5

White rice: 1 cup


Tilapia: 7 oz


Meal 6

P28 Peanut Butter: 2 tbsp


What role do supplements play in your diet?

Supplementation is just that. It's meant to aid your diet and shouldn't be the foundation for your nutrition. Supplements aren't magic, but they can help you reach your goals and play a role in aiding athletes—whether they're bodybuilders or CrossFitters.

Four supplements I never take out of my diet are omega-3s, BCAAs, creatine, and protein powder. Protein shakes are a great meal replacement I can have anytime, and they're especially easy when I'm in a rush. BCAAs help me recover faster, creatine also aids recovery and helps with strength and endurance, and omega-3s benefit overall health. Of course, I also take a multivitamin.

What supplements gave you the greatest gains?

With Meal 1
With Meal 6

How did your passion for bodybuilding emerge?

I love building a better me every day, but bodybuilding isn't only about the body. It's about health, wellness, and building a strong mind. Bodybuilding taught me organization, patience, self-esteem, and confidence. I also love lifting, which makes it much easier. I enjoy reading about nutrition, supplementation, and training programs.

What or who motivated you to be a bodybuilder?

I always looked up to professional athletes and pro bodybuilders like Arnold and Phil Heath. I've never read a book faster than The Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding.




Where did you go for inspiration?

I like watching videos for inspiration. Jay Cutler DVDs are my favorite because he unveils his lifestyle along with his training. You can find lots of inspiration and transformations on BodySpace to get pumped up!

What are your future bodybuilding plans?

I have a dream to move to the United States and compete in the NPC. I don't know how or if that will happen, but I'd love to compete with the best and earn a pro card.

What is the most important bodybuilding tip?

Be consistent and commit to your goals. Always work hard and be hungry for information. Never stop learning!

Always work hard and be hungry for information. Never stop learning!

Who is your favorite bodybuilder?

I'm a big fan of Jay Cutler. He's been on top of the game for more than 10 years and accomplished what every athlete dreams of.

How did bodybuilding.com help you reach your goals?

When I first found Bodybuilding.com, I was a skinny boy in high school with a hungry desire to build muscle. Bodybuilding.com was fundamental in my early days. I found everything I was looking for and was educated with many amazing articles and inspiring transformations.

Contest History
  • IFBB Sul Brasileiro 2013 - Men's Physique 5-foot-10

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