Antonio Ruiz Montero

Height: 176 cm

Weight: in competition 78 kg  off season 100 kg

Date of birth: 2-11-1982

Results:

• CHAMPION OF SPAIN A.E.F.F. 2012

• 2ND PLACE IN  CHAMPIONSHIP OF SPAIN A.E.F.F. 2010

• 5ND PLACE IN MR.UNIVERSE N.A.C. 2012(IN HAMBURGO,DEUSTCHLAND)

• 2ND PLACE MR. OLIMPIA A.E.F.F. 2014

• 2ND PLACE MR. OLIMPIA A.E.F.F. 2012

• 4ND PLACE MR.OLIMPIA A.E.F.F. 2010

• FOUR TIMES CHAMPION OF MADRID A.E.F.F.

• CHAMPION OF MADRID I.F.B.B.

• CHAMPION OF TOURNAMENT FCO DEL YERRO I.F.B.B.

• FOUR TIMES CHAMPION OF EXTREMADURA A.E.F.F.

• THRE TIMES CHAMPION OF CASTILLA A.E.F.F.

• CHAMPION OF CASTILLA I.F.B.B.

Strength workout:
We perform workouts with maximum weight possible.Making 12 series for large groups and 8 for small groups with a rep range of 6-15, upping the weight every set.

Cardio program:
Throughout the whole year I make 20 minutes a day of cardio, either steep or cinta.Highlights the competition is about to do step by steep 40 minutes daily

Nutrition(in diet):
1ºFood: omelett 300ml egg whites + 100g rolled oats + one daily pack multivitamin+1caps of vitamine c 1000

2ºFood:200g chiken breast +100g rice

3ºFood:beaten of 40g iso whey zero +5g 100% bcaa+10g glutanator

4ºFood:200g beef+ 200g yam+ 1g vitamine c 1000

5ºFood:beaten  of 20g iso whey zero+20g brutal muscle on

6ºFood:250g whitefish and vegetables

Before sleep:20g iso whey zero+10g glutanator

Supplements:
In the morning: vitamine c 1000+daily pack multivitamin

Between meals:amino essentials

Pre training: Nitrox therapy+5g bcaa

During training:one tape nitron+one tape liquid bcaa

Post training:iso whey zero+glutanator+bcaa

After sleep:iso whey zero+glutanator

Favorite training method:
No doubt the heavy dutty as I like to throw heavy