Amateur Bodybuilder Of The Week: Paulo Reps Bodybuilding In Portugal!

The gym became more than a hobby when Paulo unlocked the door to serious gains. Get the secret formula that he used to get shredded in Portugal!

How did your bodybuilding
journey begin?

I've been active throughout my life. I grew up in the suburbs of a large town that had forests around and my friends and I would go running, biking, and exploring. Because of my distance from other places, I always walked and ran to several destinations.

I entered the gym for the first time five years ago at age 21. What began as a hobby, turned into a habit that changed my life. Now I can't imagine living without the gym and healthy nutrition.

What workout regimen delivered
the best results?

Out of all the training programs I tried, I saw the best results for a power and hypertrophy mix method inspired by Layne Norton's PHAT.

"I can't imagine living without the gym and healthy nutrition."
Day 1: Upper Body Power

Day 2: Lower Body Power

Day 3: Off

Day 4: Back/Shoulders Hypertrophy

Day 5: Legs Hypertrophy

Day 6: Chest/Arms Hypertrophy

Day 7: Off

Amateurs Of The Week Main Page

Amateurs Of The Week honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

Meal 1
Meal 2
Meal 3
Meal 4: Post-Workout
Meal 5
Meal 6

What supplements gave you the greatest gains?

With Meal 1
With Meal 2
With Meal 3
With Meal 5
Before Bed

"Motivation and inspiration are locked inside your head along with fears and limitations. You must control them."

How did your passion for bodybuilding emerge?

Bodybuilding won't provide immediate, short-term results. It requires you to work, suffer, and feel pain. It's difficult and that's what drives me in all aspects of training and dieting disciplines. Bodybuilding became my lifestyle and I couldn't live without it. It became a part of me.

What or who motivated you to be a bodybuilder?

When I started bodybuilding seriously, I wanted to achieve the most physically appealing body possible. My favorite saying comes from Socrates:

"No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
- Socrates

Where did you go for inspiration?

I'm my own inspiration. I drive myself to be the best I can be mentally and physically. Motivation and inspiration are locked inside your head along with fears and limitations. You must learn to control them.

What are your future bodybuilding plans?

I have no idea where bodybuilding will take me. My current plans are to start competing internationally and go for a pro card.

What is the most important bodybuilding tip?

I believe in hard work, consistency, and intensity no matter the goal. If you don't get tired from training, then you're not working out. Get in the gym, destroy your workout, and get out in 45-60 minutes. Get 8-9 hours of uninterrupted sleep per night and eat good, balanced meals.

Who is your favorite bodybuilder?

I love Kevin Levrone's symmetry and body balance. He's the uncrowned Mr. Olympia, in my opinion.

How did help you reach your goals?

I use BodySpace to connect with people and exchange opinions. It's a good place to find different approaches to dieting and exercise. I read most of the training, dieting, and lifestyle articles. I also visit the forums regularly. It's a great place to gain knowledge.

Paulo's Top 5 Gym Tracks

  1. "The Bond" by Stick To Your Guns
  2. "Animal" by Pearl Jam
  3. "Deeper Into You" by Ludovico Technique
  4. "No Reflection" by Marilyn Manson
  5. "Asche zu Asche" by Rammstein
Contest History
  • 2013 IFBB-FLCF National Championship - 1st Place 1.78 Meters Men's Physique

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