Luis Postiga

Height: 1,68cm
Weight: 81kg (competition 70)
Year of birth: 1989

Achievements:

Campeão Men´s Physique Open Sl Nutrition 2013

Vice-campeão Nacional Men´s Physique up to 1,70m, 2014

6º place - European Championship, Men´s Physique up to 1,70m

Weekly training routine:

Monday- Lats/forearms

Tuesday- Delts/Hamstrings/calves

Wednesday- Cárdio/abs

Thursday- Chest/Tricep

Friday – Lats/Rear Deal/Traps

Saturday- Quads/Bicep./calves

Sunday- Cardio/abs

What type of cardio do you do:

LISS (30-60 minutes)

General régime during dieting:

Meal 1: 12 eggs white + 2 egg yolk + 100g vegetables (vitamin c / multivitamin)

Meal 2: 200g chicken breast + 120g rice + 5g coconut oil

Meal 3: 250 fish + 120g white rice + 100g vegetables

Meal 4: 200g chicken breast + 120g rice + 5g coconut oil

Meal 5 (pre workout): 6 egg whites + 20g whey+ 70g oatmeal+15g peanut butter (pancakes)

During the workout (Glutamine / BCAAs)

Post training liquid meal – 40g whey+5g glutamine

Meal 6- 200g beef + 150g rice

Meal 7- 50g Casein+3g omega3

Dietary supplements you use:

Whey Protein, Casein, Omega3, Multivitamin, Vitamin C, Glutamine and BCAAs (sometimes Creatine, ZMA)

Favourite workout method:

In the last years I tried many methods, but, what really works for me is, time under tension, no matter the reps or weight, every time my goal its feel every rep, every stimulation and burn.