Alberto Umana

What got you into working out?

What are your favourite exercises? and do you have any special training methods that you use?

How often do you train?

What is your weekly routine?

Do you train any martial arts? what was your martial arts journey? and how did you get into it
martial arts?

Do you all have any special diets?

What is your favourite Healthy Food(s)?

What supplements do you take ? (protein, amino's etc)

What advice would you give our readers?

Thank you for your time!

I started bodybuilding in the mid 90’s. After moving to the small town of Hazlehurst Mississippi from Costa Rica I found myself with no choice but to join the local gym. Moving from the city of another country to this small country town was a huge culture shock. Going to the gym was my only escape from boredom and insanity. Here I met Robert, the gym owner. After seeing that I had some potential he took me under his wing and started my journey into the world of drug free bodybuilding. So here I was 17 and lifting weights like I had never done before. I became addicted and obsessed on how my body was transforming from all this training so in 1995 I did my first show coming in 4th in the teen division. The following year I placed 3rd in the novice Middleweight. In 1997 I broke out of my shell with more muscle and better conditioning coming in 1st in my class and 2nd overall. In 1998 I was confident that I was going to win the overall but to my disappointment I came in a close 2nd overall again. That was my last show until 2008 when I decided to start competing again after a long 10 year break from competitive bodybuilding. So I started my pre-contest diet in June of ’09 to be ready for an OCB show in August of the same year. I implemented old and new ideas to my diet, training and supplementation that I had gathered throughout the years. After being gone for so long from competition my mentality going into the show was just to do my best and to get my feet wet to start my come back. To my surprise, but knowing that I came in the best shape of my life, I won the open division and the overall title, receiving my pro status through the International Fitness and Physique Association (IFPA). Bodybuilding is a great sport, one that I see doing for a very long time and as long as I’m injury free.

I would have to say that my favorite exercises are for legs- front squats and lunges, for chest- cable flyes, for back- straight arm pulldowns with rope, for shoulders- behind the back cable side raises, for biceps- spider curls, for triceps- close grip presses and for abs- decline leg raises. A special training method that I like to use is Tabata training. The Tabata workout calls for 20 seconds of maximum intensity reps followed by 10 seconds of rest, done 8 times without pausing – for a total of 240 seconds – or 4 minutes.

I train 5 days a week sometimes 6.

Monday Back, Tuesday Chest, Wednesday Biceps and Triceps, Thursdays OFF, Fridays Quads, Hams and Glutes, Saturday Shoulders and Calves, Sundays OFF

No martial arts

Currently I’m offseason so my calorie intake is pretty high. I keep my protein high and I rotate my carb intake, going from high to low. So I do 2 days high carbs 2 days low and so forth. I also like to eat healthy fats such as avocados and almond butter to keep my calorie intake high and energy up. I also throw a couple of cheat meals a week to keep my metabolism at edge.

Sirloin Steak with sweet potato and veggies…don’t get me started.

I take Whey Isolate, Beta-Alanine, L-Glutamine, BCAA’s, Evogen, Creatine, NO Booster, Animal Pak mulit vitamins, Casein.

I believe that exercising is a way of life. I embrace the world of health and fitness on many levels. Physically, exercising and dieting can become chores, but the rewards and feeling positive about something difficult being accomplished is one most rewarding feelings in the world. Mentally, it can become difficult to control ones mind to challenge the body to overcome an overwhelming task. But once you have achieved that specific task the feeling of accomplishment is something of true value and appreciation. My motto is that fitness is not a choice, it’s a lifestyle – living your life with good health on a daily basis is the foundation and trigger for motivating every individual to achieve an ideal state of mind and body. Exercising is almost like a science project that has many incredible benefits. What I mean by science project is that you have to find what is that works best for your body and what makes you happy and at the same time safe and efficient. So you have to make sure you do your research or consult with a professional regarding the goals you have set for yourself. We also need to remember that exercising is not easy. You have to be disciplined and committed and you may have to make some sacrifices. What I tell my clients is that the goals they set in life whether they’re financial goals, goals for work, home or whatever the case may be, are not any different than the goals you set for being healthier and fit. If your mind is set to achieve something you want, then there should be nothing that should hamper you or slow you down in any way. We are given one body and only one shot at taking care of it and remember that wherever you set your will, there you WILL achieve.

All the Best Alberto

Photo's Courtesy of Alberto Umana