Quick Stats:

Age: 43

Height: 5’4”

Weight: 175 lbs offseason 164 stage weight


How did you get started with bodybuilding?

I was always in athletics. I played soccer, I did gymnastics, Brazilian Ju Jitsu, wrestling and some boxing. It was 22 years ago at 135 lbs when I saw these amazing buff physiques walking out of the gym. This caught my attention. I joined the gym (Gold’s Gym of East Lansing – no longer exists) and quickly fell in love with strength training.

I learned to grind when I was a little boy. A person needs mental focus to achieve anything.


Where does your motivation come from?

I would say my upbringing. I grew up in the Amazon area between Brazil and Peru. Life over there is very tough. I started working at the age of eight years old. My mother was a single parent. I was the oldest kid and my obligations were to be the man of the house. the jobs that I did back then were selling ice cream, boot shining, and even being a newspaper boy and a Sunday alter boy to help mom with money and food. I bring this up because I learned to grind when I was a little boy. A person needs mental focus to achieve anything.

My obligations were to be the man of the house…at eight years old.


What workout routine has worked best for you?

I have done all the possible training approaches. High reps, low reps, progressive overload and even did every routine and nutrition plan from Arnold’s encyclopedia. I can say that all of those approaches have their merit. as I advanced in bodybuilding, my body adapted to different levels of training to the point that I needed to do more to keep making progress. this time, my approach is 3 to 5 sets of warm-ups and 1 all out set for 8 to 12 reps and frequency of muscle group training.

Full Routine: (Compound movements from day 1 to 3; unilateral movements day 4 to 6; nothing on day 7)

Day 1: Hamstrings/Back/Biceps

Day 2: Chest/Shoulders/Triceps

Day 3: Quads/Calves

Day 4: Hamstrings/Back/Biceps

Day 5: Chest/Shoulders/Triceps

Day 6: Quads/Calves

Day 7: Rest


What has worked the best to develop your legs?

Time under tension in all my training sessions is the most valuable tool that I have used to get anything to develop. I have some injuries, which means I must be smarter in my training approach.

For me, this has been a key contributing factor to my longevity in the sport.


If you had to pick only 3 exercises what would they be and why?

  1. Chest: Flat Bench (First Barbell Second Dumbbell)
  2. Back: Bent Over Rows (Under and Over Grip, Dead Lifts Second)
  3. Legs: Squats, Leg Press (This Depends on Individual Limitations)


What is your diet like?

I keep things pretty basic. If I am going to indulge, it will be planned for special occasions or the offseason. This makes it possible to maintain a physique that is closer to contest shape while adding the necessary weight to elicit muscle growth in the offseason. I do this diet for 3 to 4 days and the 4th or 5th day I refeed with low fiber carbs and lean proteins.

Daily Diet:

  • Meal 1: 5 whole eggs, spinach, cooked with coconut oil.
  • Meal 2: Grilled chicken salad, essential fats with it.
  • Meal 3: baked white fish with broccoli and 1/2 cup cashews.
  • Meal 4: whey isolate, 2 tbsp. of almond butter.
  • Meal 5: (pre workout) EAA’s, Citrulline, Betaine, Arginine, Creatine.
  • Meal 6: Grilled chicken salad, essential fats with it.
  • Meal 7: Baked white fish with broccoli and 1/2 cup cashews.


If there’s one misconception that people have about you, what would you like to clarify to them?

I never thought of it to be honest but if there is an assumption it would be that I am arrogant… well people are truly mistaken. Those who really know me (people that have hung out with me and know me outside of the gym) know my personality and how open and honest I can be if a question is addressed to me. for example, “do you think I can be a champion bodybuilder? My answer: I can’t answer that question because I am not you. I believe that one must be certain in how hard ones works and does his/her best to be a champion in their own right.

If there is an assumption it would be that I am arrogant.


How does your training and diet evolve as you get closer to a competition?

My training is the same – keeping the weight heavy with control. My diet changes based on my condition level. I do not set weekly calories for the simple reason that we are dealing with a living organism and cant predict how it will behave in the future.

My diet is clean, depending on how my body is changing during prep, I will add or decrease food as needed on a daily basis.


What is your supplementation like?

I like to keep my supplementation very basic.

  • EAA’s
  • Citrulline
  • Betaine
  • Arginine
  • Creatine


Favourite Quote:

“Dont ever give up on what you are proposing to do. You are the captain of your ship and life is what you make of it”


Social Media:

Instagram: @jeffgiovanni32 Facebook: https://www.facebook.com/jeff.vasque.5/