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

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.

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.”

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.

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

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

What supplements do you use?

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

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.