Tavi Castro Aesthetic Fitness Model Interview

Tavi Castro Aesthetic Fitness Model Interview
  • Age:

  • Height:

  • Chosen Sport:

  • Years Training:

  • Off-Season Weight:

  • Competition Weight:

  • Competition Records:

    • 2012 Musclemania Junior Champion Europe 1st Place
    • 2012 Musclemania Junior Champion Britain 1st Place
    • 2012 Musclemania World Model Overall Champion USA 1st Place
  • Training Information:

    How much time do you spend training per day?

    75 - 90 minutes. 

    What is your current training split?

    Monday Tuesday Wednesday Thursday Friday Saturday
    Legs Chest Thickness/ Biceps Back Thickness/ Traps/ HIIT Shoulders/ Triceps/ Abs Chest Width/ Calves/ HIIT Back Width/ Abs
    Squat wide stance 3 x 8
    Squat narrow stance

    3 x 8

    Stiff legged deadlift

    4 x 8

    Leg press wide foot placement

    3 x 8

    Leg press narrow foot placement

    3 x 8

    Leg curl high rep drop sets 3 x Drop set
    Leg extension high rep drop sets  3 x Drop set
    Chest Thickness/ Biceps
    Flat barbell bench press

    3 x 8

    Incline barbell bench press

    3 x 8


    3 x Drop set

    Flat dumbbell press

    3 x 8

    Incline dumbbell press

    3 x 8

    Straight barbell curls

    3 x 12

    Heavy hammer curls

    3 x 12

    Back Thickness/ Traps/ HIIT


    3 x 8
    Bent over barbell rows

    3 x 8

    Bent over V-bar rows

    3 x 8

    Cable Rows 3 x Drop set
    Barbell shrug 4 x 8
    Dumbbell shrug

    4 x 8

    Shoulders/ Triceps/ Abs
    Military Press

    3 x 8

    Barbell upright rows 3 x 8
    Lateral raises 3 x Drop set
    Rear pec dec flyes

    3 x Drop set

    Skull crushers

    3 x 12

    Overhead cable tricep extension

    3 x Drop set
    Kneeling cable crunches

    3 x 12

    Standing cable crunches

    3 x 12

    Chest Width/ Calves/ HIIT
    Incline dumbbell flyes 3 x 12
    Flat dumbbell flyes 3 x 12
    Incline dumbbell flyes 3 x 12
    Pec dec flyes

    3 x 12

    Calf raises (straight legs)

    3 x 50

    Seated calf raises (bent leg)

    3 x Drop set

    Back Width/ Abs
    Wide grip pull ups

    3 x 12

    Wide grip pull downs 3 x 12
    Close grip pull downs

    3 x 12

    Machine pull downs

    3 x 12


    3 x 30

    Leg Raises 3 x 30

    What are your maximum bench press, squat and deadlift weights?

    Bench Press: 170kg

    Squat: 200kg

    Deadlift: 240kg

    What type of cardio do you find most effective when trying to lose bodyfat?

    HIIT, but only 2-3 times a week max. I prefer to slowly lose body fat with a tight insulin/carbohydrate controlled diet. This prevents muscle loss.

    What are your 3 favourite exercises and why?

    The BIG 3! Deadlift, bench press and squat. If you improve on the big three it means you have improved one of your weakest links in the compound movements.

    What are your 3 least favourite exercises and why?

    Every exercise has its place when building a balanced physique. I would have to say my least favourite exercise is calf raises because of the dirty burn it gives. It feels like a dog chewing on your calf. Other that that... Crossfit...

    How many hours do you sleep each night?

    6 - 8 hours is usually enough

    Are there any unique training tips you use that you would like to share with us?

    Make the mind muscle connection, and you can make 10kg feel like 100kg. Mix this up with some heavy lifting to train both the CNS and hypertrophy. They go hand in hand. When you're at a plateau one of the two is lacking.

  • Dieting/Supplementation Information:

    Do you bulk and cut? Or stay lean all year round?

    Due to various commitments I have to stay within a few weeks of 5-6% so I rarely like to go over 8-9% body fat.

    What does your typical meal plan look like?

    Breakfast: Oatmeal with protein source (egg whites, whole egg, WPI)
    Lunch: Wholegrain bread with organic peanut butter
    Pre Workout: Cooked brown rice, coconut oil with chicken breast and broccoli
    Post Workout: Oatmeal & whey protein isolate
    Dinner: Sweet potato with tilapia fillets, broccoli and spinach 
    Pre Bedtime Meal: Casein protein

    When you diet, do you cut carbs completely out of your diet? Or do you taper them down?

    I start with my standard macros and lower the calories accordingly, then at a certain landmark body fat I switch to low carb macros at about 50% protein/30% carbs/20% fats and then start carb cycling at around 7% to get to a lower body fat. 

    Tell us about your most challenging experience while dieting and how did you overcome it?

    Giving up Nutella... avoiding the spread isle at the supermarket.

    What is your favourite clean meal

    Quinoa with steak and green beans.

    What is your favourite cheat meal


    What are your 3 favourite supplements and why?

    1. A good multivitamin; gives the body everything it needs to use energy, build muscle and utilize fat.

    2. BCAAs; save muscle wasting whilst cutting and are a must if you want to achieve a low body fat and maintain fullness and muscularity.

    3. A good fat burner which has a balance of hunger control, thermogenic effect, boosts energy, and does not cause you to crash.

  • Personal Information:

    What led you to your chosen sport?

    I played football (soccer) for my entire life and it eventually led me away from my home in Canada to England and now Holland. While playing football I was always in the gym trying to get stronger, faster, and more conditioned. I stopped playing football to go to university and study Aerospace engineering. The only thing left was the gym and my competitive urges. This led me to bodybuilding. Wanting to stay away from anabolic substances I learned how to maximise my body naturally and over 5-6 years of reading books and testing, I am where I am now.

    Where do you see yourself in 5 years?

    I see myself running Body Engineers and providing the financial as well as promotional support for upcoming fitness athletes that I never had. Hopefully picking up a Musclemania Pro Title along the way and finishing my Masters in Aerospace Engineering.

    Who are your role models and why?

    Most of my Role models exist outside of the fitness industry , But if I had to mention one in the industry it would be my friend and BE partner Jaco de Bruyn. Amazing physique yet , humble, friendly, dedicated and a family man... that’s what fitness should be about. There are too many egos around these days I think.

    What is currently on your work out playlist?

    Living in Holland for the last 8 years and even DJing myself during my schooling means I'm pretty addicted to the dutch house. Amazing to see guys like Afrojack and Hardwell who I played beside and started out in clubs in Rotterdam dominating the EDM world.

    What are the 3 words that best describe you?

    Stubborn, Gritty, Friendly.

    How do you manage the balance in your life and find time for everything?

    Balance is a major variable in my life. If everything revolved around fitness and bodybuilding then your whole world can come crashing down with one or two failures. You need to keep balance and perspective on everything. Training is only 1.5 hours a day and maybe 1 hour of cooking. There's plenty of time to enjoy family, friends, and work on Body Engineers.

    Do you have a quote that you live by?

    "Burn Before you Shine"

    What is your favourite sport outside of your chosen sport and why?

    Football (soccer) played it my entire life.

    Is there anything else you would like to leave us with?

    Check Out My Website


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