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Cyberflexing.com Exclusive Interview With Shredded Beast Marco Luis

Cyberflexing.com Exclusive Interview With Shredded Beast Marco Luis

Quick Bio:

Age: 37
Height: 5’6″ – 167 cm
Contest Weight: 190 lbs – 86 kg
Off-Season Weight: 205 lbs – 92 kg
Location: Azores Island, Portugal

Cyberflexing.com Exclusive Interview With Shredded Beast Marco Luis

How did you get started with bodybuilding?

I had lots of health problems as a little boy that limited me in several ways. I was the “little one” of my classroom and always had ambition to be big. Sylvester Stallone and Arnold Schwarzenegger had bodies that I looked up to and wished to have one day.
My first fitness adventure started at a judo club, but I wasn’t fond of the sport. Then a friend introduced me to the gym and I fell in love with the sport of bodybuilding. I had no knowledge about training or nutrition and didn’t have Internet at the time, so I went to the nearest bookstore and bought bodybuilding magazines. I also asked a friend to buy any magazine he could find on his American military base. I read them constantly, studied every sentence, and got hooked on muscle and knowledge.
I incorporate supersets into my training because I prefer workouts to be intense with lots of cardio. I do 30-60 minutes of intense cardio every day leading up to a competition. In the off-season, I go heavier on each set, avoid supersets, and use long rest periods with no cardio.

Bodybuilding turned me into the man I am today. I have much more self-respect. I love the feeling of achievement after every training session and love seeing changes to my body. The ability to set a goal and work toward achieving it is a great feeling. I love challenging myself every day and setting a new goal.

Cyberflexing.com Exclusive Interview With Shredded Beast Marco Luis

What keeps you motivated?

I love what I do, I live bodybuilding 24 hours a day, thinking, searching, seeing videos all day to get more knowledge and I believe a lot in this “You can get everything you want in life – if you just help enough other people get what they want.”

Cyberflexing.com Exclusive Interview With Shredded Beast Marco Luis

What is your current workout routine?

Monday: Chest

  • Incline Dumbbell Press: 3 sets of 6-10 reps
  • Barbell Bench Press: 3 sets of 6-10 reps
  • Leverage Decline Press: 3 sets of 6-10 reps
  • Dips With Weight: 3 sets of 6-10 reps
  • Decline Dumbbell Flyes: 3 sets of 6-10 reps
  • Cable Crossover: 3 sets of 6-10 reps

Tuesday: Back

  • Pull Ups With Weight: 3 sets of 6-10 reps
  • T-Bar Row: 3 sets of 6-10 reps
  • Deadlift: 3 sets of 6 reps max
  • One Arm Dumbbell Row: 3 sets of 6-10 reps
  • Reverse Barbell Row: 3 sets of 6-10 reps
  • Cable Pullover: 3 sets of 6-10 reps

Wednesday: Quads And Calves

  • Smith Machine Squats: 3 sets of 6-15 reps
  • Smith Machine Lunges: 3 sets of 6-15 reps
  • Hack Squats: 3 sets of 6-15 reps
  • Leverage Squats: 3 sets of 6-15 reps
  • Leg Press: 3 sets of 10-25 reps
  • Leg Extensions: 3 sets of 6-15 reps
  • Standing Calf Raises: 5 sets of 10-25 reps
  • Leverage Seated Calf Raises: 5 sets of 10-25 reps

Thursday: Shoulders

  • Seated Dumbbell Press: 3 sets of 6-10 reps
  • Smith Machine Military Press: 3 sets of 6-10 reps
  • Dumbbell Side Raises: 3 sets of 6-10 reps
  • Dumbbell Rear Raises: 3 sets of 6-10 reps
  • Dumbbell Front Raises: 3 sets of 6-10 reps
  • Smith Machine Upright Rows: 3 sets of 6-10 reps
  • Barbell Shrugs: 3 sets of 6-10 reps

Friday: Arms

  • Barbell Curls: 3 sets of 6-10 reps
  • Hammer Dumbbell Curls: 3 sets of 6-10 reps
  • Incline Dumbbell Curls: 3 sets of 6-10 reps
  • Close Grip Bench Press: 3 sets of 6-10 reps
  • Skull Crushers: 3 sets of 6-10 reps
  • Tricep Pressdown: 3 sets of 6-10 reps

Saturday: Hams, Glutes And Calves

  • Reverse Hack Squats: 3 sets of 10-15 reps
  • Standing Leg Curl: 3 sets of 10-20 reps
  • Deadlift With Dumbbells: 3 sets of 10-15 reps
  • Smith Machine Kicks For Glutes: 3 sets of 10-20 reps
  • Leg Press (One Leg): 3 sets of 10-20 reps
  • Smith Machine Standing Calf Raises: 5 sets of 10-20 reps
  • Seated Calf Raises: 5 sets of 10-20 reps
  • Hyperextensions: 3 sets of 10-20 reps

All my workouts include high intensity techniques (drop sets, rest pause, supersets), I believe each workout should be different in intensity and trying every time to do even better than the last one.

Always keep good form and feel the muscle working.

Cyberflexing.com Exclusive Interview With Shredded Beast Marco Luis

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

Squats, Deadlifts, Bench Press because these 3 are the biggest mass builders and if you are short on time to train you can do these 3 heavy exercises and go home with a good workout, normally I recommend this training to all beginners and my students too.

What is your favourite form of cardio?

Treadmill or bike

Cyberflexing.com Exclusive Interview With Shredded Beast Marco Luis

What is your diet like?

This is my bulking diet (when I’m cutting I cut carbs to 100-200 grams a day, rest is the same).

Meal 1

150 gr Oatmeal
2 Scoops Whey Protein
1 tbs Peanut Butter
Cinnamon

Meal 2

150 gr Oatmeal
2 Scoops Whey Protein

Meal 3

200 gr Tuna in water
350 gr Rice

Meal 4

150 gr Oatmeal
2 Scoops Whey Protein

Meal 5

150 gr Oatmeal
2 Scoops Whey Protein
10 gr Creatine
10 gr Glutamine
BCAAs

Meal 6

100 gr Vitargo (Waxy Maize)
3 Scoops Whey Protein
10 gr Creatine
10 gr Glutamine
BCAAs

Meal 7

200 gr Grilled Chicken Breast
350 gr Rice
1 Banana

Meal 8

12 Egg Whites
1 tbs Peanut Butter

Cyberflexing.com Exclusive Interview With Shredded Beast Marco Luis

What supplements do you use?

  • Multivitamin
  • Whey Protein
  • Vitargo
  • BCAAs
  • Pre Workout
  • Creatine
  • Glutamine
  • Flaxseed Oil
  • Melatonin

Cyberflexing.com Exclusive Interview With Shredded Beast Marco Luis

What are your future goals?

Train every day to get better and better to almost achieve the “perfection” of my body and then compete in the biggest bodybuilding countries (Spain, UK, United States) because the level here in Portugal is to low and I need more.

Be on the cover of bodybuilding magazines, and open a store of supplements in my country.

Cyberflexing.com Exclusive Interview With Shredded Beast Marco Luis

Facebook: Marco Luis

Bodyspace: MARCOLUIS

Twitter: ‏@MARCOLU51043193

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One Comment

  1. Marco Luis says:

    Thanks Cyberflexing.com for this exclusive interview.

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