1. Biography
• Name: Bodhi Sattva
• Age: 34
• Height: 6’1’’
• Weight (Contest): 78 kg. (~172 lbs.)
• Weight (Off-Season): 82 kg. (~181 lbs.)
• Hometown: Rome, Italy
• Gym: A.S. Granai Di Nerva
• Profession: Singer / Flute player in The Fifth Season / Programmer
2. What got you started in bodybuilding/fitness?
Well it was just an add-on to my Shorinji Kempo (a Japanese martial art) training at the gym where I practiced. S.K. allowed me to use the weight room as well, so I started lifting. For a lot of years I just did what I saw from others and never really got into the thing.
In 2003, I started following some tough guys and started understanding more on why things work on muscles. I began training the hard way with the resoluteness of a martial mind and when I did so, I began seeing the results from my training!
3. What keeps you motivated to train?
I started challenging my mind and body in a martial art, and conditioning both to be ready for heavy situations in life. Most of us have a beautiful heart, but if our courage or overall health is not permitting us to project that beauty in the world, it’s like we don’t have it at all! If your body and mind work together, there’s nothing you can’t do, and no one you can’t outrun. Think about it and work on it!
I’m in a band called The Fifth Season. When you sing in a band, you are the front line with the audience and have to look perfect, aesthetically and vocally, so to be healthy and good looking is mandatory to support both your voice and your live performance. When I train, I think about that. Check out the video of my band above.
Most of all, I think that my lady deserves my best, so I’m pushed to give peak performance when I train to be perfect for her. As I wrote in one of my posts in myBodyBlog, love is the greatest inner turbine you can have while you train. Go and fall in love (choose your partner carefully though), and your training will point to the stars!
4. What workout plan has worked best for you?
I won’t bother you with precise exercise plans; everyone’s got his favorite exercise and tells you “if you don’t do this one you’ll never grow!” I don’t agree with this kind of mental stiffness. Every exercise (if done well) will give you feedback.
My main guidelines are:
• Short Rest Times
Keep the rest times under one minute and use the heaviest loads you can handle with this.
• Good Form
Don’t add an extra plate to that barbell if you can’t keep the movement under control, as you’ll engage muscles you don’t want to use and grow in parts you won’t see! Keep a constant motion like 2-0-1-0 (negative-rest-positive-rest) so never keep the weight in full contraction (if not requested by the exercise) nor in full rest. You should ALWAYS keep moving by using the right muscles.
• Warm-Up
Give your muscles the time to adapt to the hard work, let them fill with blood with a couple of warm-up sets and then BANG them into the heavy loads. That’s a key to growth.
• Eat Accordingly
I know you know what I mean if I say “eating correctly,” avoiding animal fats and all the things you know to be “healthy.” Most of all, don’t give in to your desires!
As I stated on my Martial Eating article, you’d never use a bazooka to kill a fly nor use a water pistol to shoot Godzilla. So DON’T overeat if you’re going to spend the next three hours sitting on the couch watching a movie!
Eat accordingly to your tasks, eat the major meal when you’re going to work in the following hours, limit your intake when you’re not training and be sure to eat once every 3-4 hours (minimum 5-6 times per day).
That’s a key point; if you train well in the gym but miss the eating routine, you’re going to miss the main goal of looking great and feeling great!
• Shock Both Mind And Muscles
Change your training patterns very often, change exercises, their positions and the rest times. Also use chains, strings and whatever makes you feel that your muscles are working harder than the day before. Never “sit” on routines.
5. What is your philosophy about cardio?
I usually do 1.5 hours of Shorinji Kempo training three times a week. This suffices my cardio needs. I also add mountain biking to my training routines, depending on the weather. I suggest finding sudden changes in slope to trigger your muscles each and every time. Also enjoy your biking…if you get bored with it, you’re not going to do it again!
6. What is your philosophy about weight training?
I train with medium weights (about 70-80% of my RM) and use short rest times (under one minute). I try to keep rests around 45 seconds, which allows me to train efficiently while preserving my body from wreckage (due to the wear and tear of ligament tissues). Also it is a great way to keep your cardio at a high rate, so that while you train you’re also training your resistance and burning fat as well.
7. Do you prefer HIIT or steady state cardio?
In weight training I absolutely say HIIT, even on cardio training (which is mostly martial arts). I try to keep the pace changing all the time (as I stated before). You must shock your body and your mind when you train, so neither gets accustomed to one training technique.
8. What are your top 5 favorite exercises?
• Decline Bench
• Bench Rodeo (click on the link to view this ab exercise)
• Rope Cable Biceps Curl
• Gironda Sternum Chin-ups
• Military Press
9. What is your philosophy about nutrition?
Balance, this is the keyword for me. Eat a balanced amount of macronutrients every time you eat…never spike to one or another. Also, avoid processed carbs and eat accordingly to your immediate needs. If you’re going to train, then eat enough to support your training. If you’re going to sleep, eat a small meal.
Also eat every three hours to a 6-7 meals per day. This way, you’ll always be satisfied and never fall into eating junk to feed your hunger.
10. What nutrition plan has worked best for you?
Meal 1:
• 1 cup milk
• A few light biscuits or whole rusks
• 5 slices of bresaola (Italian ham with no fat and lots of protein—only during cutting)
Meal 2:
• 2 sandwiches with 100g tuna or salmon
• 1 whole egg
• Juice (red fruits)
Meal 3:
• 600g chicken breast or 500g tuna steak
• 4 egg whites, 1 whole egg
• Salad with green vegetables
• 40g bread
• 1 orange
• 1 kiwi
Meal 4 (Pre-Workout):
• 6 slices of bresaola or 100g fat-free ham, turkey, or other protein sources
• 40g bread
• 1 orange
• 1 banana
• 1 apple
Meal 5 (Post Workout):
• 4 slices bresaola, turkey or other protein sources
• 1 banana
• 250g yogurt
• 4 nuts
Meal 6:
• 500g fish or red meat
• 4 egg whites, 1 whole egg
• 50g salad
• 100g beans
• 100g green vegetables
• 40g bread
• 1 orange or other light fruit
Meal 7:
• 1 glass milk or 100g yogurt
• 4 slices bresaola, turkey, ham or other protein sources
11. What is your favorite cheat food?
Ice Cream.
12. What is your favorite health food?
Bresaola.
13. What supplements have given you the greatest gains?
As a choice I don’t take any supplements. I can win without tricks or shortcuts…it’s harder, but it’s worth trying! I only occasionally take multivitamins or zinc and B complex vitamins.
14. What does your pre and post workout nutrition consist of?
Pre-Workout:
• 6 slices of bresaola or 100g fatless ham, turkey, or other protein sources
• 40g bread
• 1 orange
• 1 banana
• 1 apple
Post-Workout:
• 4 slices bresaola, turkey or other protein sources
• 1 banana
• 250g yogurt
• 4 nuts
15. Which tools have helped you most with your nutrition and training?
The internet and a monolithic resoluteness.
16. Have online resources (social networks) helped you in your training?
Mostly bodybuilding websites like Bodybuilding.com & Massamagra.com and even some articles on other various sites.
17. What was the biggest mistake you made when you first started training?
Not knowing how to isolate muscles and exercising anyway caused growth in muscles I was not supposed to work out. With time and support from some trainers and books, I finally figured out how to train properly.
18. What tips would you give to a beginner?
• Be tough with yourself.
• Find a buddy.
• Never miss training.
• Arrange your workouts so that you have fun with them, but never have time to chatter when you’re in the gym.
• Don’t give in to eat junk foods; it’s a minute of control over your mind for a lifetime gain.
• Last but not least, never surrender to that last rep… one more, gentlemen!
19. What are your future fitness goals?
Appearing fit and mostly being fit. Also, maybe someday posing for some magazine or advertisement.
20. Where can we find you on MuscleDog.com?
Check out my profile Bodhi to see my workouts, stats and more.
