In high school I moved to Belo Horizonte, Minas Gerais in the country of Brazil. Since I was too lazy to play soccer I decided I wanted to join the gym and gain some muscle. For the next three years I spent them dieting hard, lifting heavy and resting. I would only go out to school and to the gym; no parties or social gatherings in my plans: I wanted that muscle... This is how I was introduced into bodybuilding.

In the beginning, I trained to look better but my training quickly led into competitive Bodybuilding. I competed at the age of 16 at a state competition and I placed second; losing to another athlete in his mid-twenties. This was the start of my bodybuilding career and where I developed this sense of love for competing. I began training seriously on my 18th birthday in 2006; after I graduated high school.

When I graduated high school in 2006, I moved to the United States and went to college at Pasadena Community College. I am currently preparing to transfer to the University of Southern California for their Accounting program.

After taking Third at the Junior California Bodybuilding Championship; I decided I needed to step my game up and go all out. A good friend of mine, IFBB PRO Kristy Hawkins, introduced me to Dave Palumbo, the Editor-in-Chief of Muscular Development Magazine and owner of Species Nutrition. Dave later took me under his wing and ever since has been teaching me what I needed to do to succeed in this business.

Click To Enlarge.
Andre Bueno.

What Workout Plan Worked Best For You?

• Day 1 Chest and Calves
• Day 2 Lats
• Day 3 Off
• Day 4 Arms and Forearms
• Day 5 Deltoids and Calves
• Day 6 Quads and Hamstrings
• Day 7 Off

Day 1: Chest and Calves:

Chest:

• Incline Smith Machine Press or Incline Barbell Press: 3 sets (4-8 reps)
• Incline Dumbbell Presses 2 set (6-8 reps)
• Hammer Incline press: 1 set
• Dumbbell or Machine Flyes 2 sets (8-10 reps)

Calves:

• Standing Calf Raises or Calf Presses on Leg Press machine 1 set (15 reps)
• Seated Calf Raises 1 set (15 reps)

Click Here For A Printable Log Of Day 1.

Day 2: Lats

Lats:

• Lat Pull-Downs or Pull-ups 3 sets (8-12 reps)
• Bent over Barbell Rows: 3 sets (8-10 reps)
• One-arm Dumbbell Rows 2 sets (8-10 reps)
• Machine Rows 3 sets (4-8 reps)
• Hyperextensions 2 sets (15-20 reps)

Click Here For A Printable Log Of Day 2.

Day 3: OFF

Abdominals:

• Leg lifts 2 sets (25-50 reps)
• Crunches 2 sets (25-50 reps)
• Side Crunches 2 sets (10-20 reps to each side)

Click Here For A Printable Log Of Day 3.

Day 4: Arms

Biceps:

• Single-arm cable or dumbbell curls 2 sets (8-10 reps)
• Single-arm dumbbell hammer curls 2 sets (8-10 reps)
• Single-arm dumbbell preacher curls or concentration curls 3 sets (8-10 reps)

Forearms:

• Dumbbell reverse wrist curls 2 sets (15 reps)
• Dumbbell wrist curls 2 sets (15 reps)

Triceps:

• Pushdowns 2 sets (10 reps)
• Reverse grip cable pull-downs 2 sets (8-10 reps)
• One-arm overhead dumbbell (or cable) triceps extensions: 2 set (8-10 reps)
• Dumbbell kickbacks 2 sets (8-10 reps)

Click Here For A Printable Log Of Day 4.

Day 5: Deltoids and Calves

Deltoids:

• Machine press or Dumbbell press-3 sets (4-10 reps)
• Machine Lateral raises (one arm at time) 2 sets (8-10 reps)
• Dumbbell or cable front raises 2 sets (10 reps)
• Bent-over Dumbbell raises - rear delts 2 sets (8-10)
• Shrugs (dumbbell or barbell) 2 sets (8-12 reps)

Calves:

• Standing Calf Raises or Calf Presses on Leg Press machine 1 set (15 reps)
• Seated Calf Raises 1 set (15 reps)

Click Here For A Printable Log Of Day 5.

Day 6: Quads and Hamstrings

Quads:

• Squats 4 sets (4-12 reps)
• Leg press or Hack Squat: 2 sets (10 reps)

Hamstrings:

• Leg extensions: 2 sets (6-10 rep): 1 set (8 reps) one leg at a time
• Single-leg standing or two-leg lying Hamstring curls: 2 sets (10 reps)

Click Here For A Printable Log Of Day 6.

Day 7: OFF

Abdominals:

• Leg lifts 2 sets (25-50 reps)
• Crunches 2 sets (25-50 reps)
• Side Crunches 2 sets (10-20 reps to each side)

Click Here For A Printable Log Of Day 7.

Click To Enlarge.
Andre Bueno.

What Nutrition Plan Has Worked Best For You?

Meal 1 (7 AM)

• 1-1/2 cups of dry oats mixed with water
• 1 banana
• 1 cup of egg beaters

Supplements:

• Multiple Vitamin/Mineral formula (I use Prolab Training Pak)
• Chromium Picolinate 200 mcg
• 1 tsp of Glutamine

Meal 2 (10 AM)

Low Sugar Weight Gainer such as Prolab's N-Large 2 (2 scoops) mixed with 16 ounces of skim milk and 1 Tablespoon of Flax Oil or Natural Peanut Butter

-or-

Meal Replacement Powder with complex carbohydrates such as Lean Mass Complex mixed with 2-3 scoops of Prolab's Carb Component and 1 Tablespoon of Flax Oil or Natural Peanut Butter. 1 Piece of Fruit (Optional)

Meal 3 (12 Noon)

• 1-1/2 cup of brown rice, or medium sized baked potato, or sweet potato
• 2 cups of green beans, broccoli or any other desired vegetable
• 6-8 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)

Same as Meal 2

Meal 5 (5:30 PM)

• 1-1/2 cup of brown rice, or medium sized baked potato, or sweet potato
• 2 cups of green beans, broccoli or any other desired vegetable
• 6-8 ounces of chicken, turkey, or lean fish

Pre-Workout Supplements (6:30 PM)

• 1 tsp of Creatine
• 1 tablet of 200 mg Caffeine (optional)

Weight Train (7 PM-8 PM)

Post Workout Supplements (8 PM)

Have as soon as done w/ workout

• 12 capsules of BCAA's
• 1 tsp Creatine
• 1 tsp Glutamine
• 2 grams of Vitamin C

Meal 6 (8:30 PM)

• 1/2 cup of cream of rice
• 1 banana
• 2 scoops of whey isolate

Meal 7 (10:30 PM)

2 scoops of Prolab's Protein Component or preferred slow released protein mixed with 3 scoops of complex carbohydrate powder such as Carb Component

Note: If you wish to consume as a pudding, mix w/ 4 ounces of water; and stir with a spoon.

Supplements:

• 1 Tablespoon of Flaxseed Oil (can mix w/ shake or pudding)
• 1 tsp of Glutamine
• ZMA

Note:

On non-workout days, trade the post workout meal for a solid meal consisting of chicken, 1 cup of brown rice and green beans or any other lean protein source, complex carb source and green vegetables. Also, for Meal 7, eliminate the use of the carb component.

Click To Enlarge.
Andre Bueno.

What Supplements Have Given You The Greatest Gains?

The supplements that have given me the best gains have been a multivitamin and multimineral stack along with some amino acids and BCAAs. The products from Species Nutrition have helped me a lot also!

Click To Enlarge.
Andre Bueno.

The conjunction of Isolyze and Testolyze which makes me pack on muscle overnight and the Lipolyze which has helped me stay lean year around keeping those unwanted fatty cells away from me...

Click To Enlarge.
Andre Bueno.

Why Do You Love Bodybuilding?

I love Bodybuilding because it is amazing what a difference exercise or implementing a diet will do for your body.

Click To Enlarge.
Andre Bueno.

What Are Your Future Bodybuilding Plans?

I plan to ride this out. I want to go Pro someday and have fun with this sport! I love the business and this industry is one that motivates me to take it one step further.

Click To Enlarge.
Andre Bueno.

What One Tip Would You Give Other Bodybuilders?

Consistency breeds Success. Blood, Sweat and Tears. Don't ever let another individual put you down and keep you down. It's easy to fall but harder to get back up.

Click To Enlarge.
Andre Bueno.

Who Are Your Favorite Bodybuilders?

Too many to name, but here are a few off the top of my head: IFBB Pro Kristy Hawkins, Dave "JUMBO" Palumbo, IFBB Pro Eryk Bui, IFBB Pro and Mr. Olympia Jay Cutler, IFBB Pro Marvelous Melvin Anthony, IFBB Pro David Henry, Pete Ciccone etc.

More Bodybuilder Profiles:

:: Current Teen Of The Week.
:: Other Previous Teens Of The Week.
:: Adult Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.