Name: Gabi Castrovinci

Age: 28

Height: 5’4”

Competition Weight: 114 lbs

Current weight: 124 lbs

Current city: Southington, CT, USA.

Occupation: Owner of MarinaMorena Fitness Wear

Have you always lived a fit lifestyle? How did you get started?

I was born and raised on a farm in Brazil. All of our produce, which included a lot of rice and beans, as well as our meat was organically grown and raised. Since I can remember everyone around me, even when I was growing up, were conscious about their health and remaining fit, so it was a way of life on the farm that seems normal to me.

Getting started in bikini and fitness competitions began when I moved to the United States. When I arrived my initial job, eight years ago, was as a housekeeper for a lady who was a bodybuilder. That experience inspired me to begin my journey into fitness.

In the beginning it was for my own personal benefit, but it was always in the back of my mind to compete and that then began in August of 2013. I won my first of two competitions in November 2013.

Do you ever have an off day at the gym or one where you don’t feel motivated? How do you deal with that?

Being human, I have my ups and downs. Fortunately, I have a strong mental fortitude to get going. My routine starts in my head where I see myself in my mind going to the gym and performing an intense workout. I tell myself that doing something is better than doing nothing. That gets me in the gym.

Once I start working out the intensity builds. It’s simple, but it works for me.

What are your future plans?

My schedule is very busy right now, because I am attending nursing school and in the process of launching my own clothing line which is expected to hit the market this coming January.

Currently, I am in my off season competing and I am in the process of adding lean mass to improve my physical package for my next competition which is in April 2015. So that’s my immediate plan, but long term I plan to remain a viable contender in the fitness world the rest of my life.

Take us through an average day of yours:

As I stated earlier, my schedule is very busy right now, so much so that I usually say my day is made up of 48 hours.

I get up at 6 am and begin my day with 45 minutes of cardio before eating, so basically I’m fasting.

Completing the cardio I consume my first meal. My meals I prepare in advance the night before and are planned out for the entire next day.

Next I get ready and head to work for my job which is 7 to 10 hours.

After work I train at the gym for 1 and ½ hours.

Then I head off to school.

Upon arriving home, I prepare my meals for the next day, do homework then go to bed for 5 to 6 hours.

Give us a brief description of your philosophy on your diet:

My diet is pretty consistent, although I do cheat rarely so as to instil within myself that I’m not doing without.

What follows is my nutritional plan which sometimes I change depending on my mood. I use macros, which is Protein/Carbs/Fats. My numbers change but I try to stay around

30 (Protein) / 15 (Carbs) / 7 (Fats) per meals

Meal 1:

8 egg whites (32g protein)

1 cup spinach (“free food”)

1/4 cup oatmeal (measure before cooking) (15g carbs)

1 tbsp. almond butter (7g fat)

Meal 2:

1.25 scoops whey protein powder with water (30g protein)

4 oz fresh pineapple (16g carbs)

12 almonds (7g fat)

Meal 3:

4oz chicken breast (cooked weight) (30g protein)

3/8 cup white rice (measure after cooking) (15g carbs)

1 cup green veggies (“free food”)

1.5 tsp. extra-virgin olive oil (7g fat)

Meal 4:

4oz lean beef (30g protein)

3oz potatoes or sweet potatoes (15g carbs)

2 tsp. organic grass-fed butter (7g fat)

Salad or green veggies (“free food”)

Meal 5:

8 egg whites (32g protein)

Fried in 1.5 tsp. virgin coconut oil (7g fat)

1 slice Ezekiel bread, toasted (15g carbs)

During offseason I follow this plan:

Training Day Protocol (counts as two of your six meals):

Pre-workout 30/30/5

Intra workout Drink:

25g glycogen

1 serving BCAA

5g Creatine

Post-workout 30/50/0

How does your nutrition change when losing fat?

I maintain the same Macros and do my fasted cardio and this works very well for me. Everyone knows their own body, and everyone is different, but this works for me.

Do you weigh all your food and track the numbers when it comes to calories of everything you eat?

I absolutely do. I keep track of everything I eat. I don’t pay much attention to calories, but I follow my macros religiously. I feel it’s the most important thing for me.

Do supplements play a big role in fitness today? What are the most essential one’s for you?

I can’t speak for everybody, but with me, very much so. Supplements are a very important part of my lifestyle. As important as the right amount of exercise, sleep and nutrition.

My supplements of choice are: 1st Phorm’s

Whey Protein

BCAA’s

Glycogen

Creatine

Glutamine

What does a typical training week look like for you? How do you structure your training routines?

Working with my coach, we came up with a training regiment designed to take into consideration my competition season.

When I’m training to compete I lift weights five days a week. I focus on high reps and multiple sets as I prepare and cardio is done 7 days a week.

In the off season I go to pyramid training.

Do you do much cardio with your training?

Before a meet, my cardio is 45 to 60 minutes of intense cycling work for 7 days a week. When not preparing for a competition, off season cardio is usually 30 minutes every other day. With that I don’t interfere with my muscle gain.

What other forms of exercises do you enjoy?

I am into extreme sports and enjoy surfing, paddle boarding, wake boarding and snowboarding.

I’ve been surfing since I was 13 years old, but unfortunately, since coming to the United States and settling in New England surfing has been pretty nonexistent.

That’s when the interest in the other boarding sports took hold of me.

What are your 3 favourite body parts to train?

My favourites relate to my legs, because it’s the weakest part of my physique and I enjoy the results.

Next is back and shoulder exercises, again for the results in symmetry that I attain.

How is the fitness industry in Brazil?

The fitness industry in Brazil is enormous. People in Brazil are big on the lower body parts with a big focus on attaining a shapely butt. It is very important to them.

Being Brazilian, do you think your genetics played a role in having a fit body, and fit legs and glutes?

I’m blessed in that area. My mother and father are both Brazilian and our ancestors passed on very good genetics to all of us.

What advice and training tips would you give the ladies to developing a great butt and strong legs?

If you want to develop that area it requires a commitment to exercise focusing on squats and isolated glute exercises.

Set the goals you want to attain and visualize your results. It’s important to keep in mind that it’s not always about what you do, but how you do it. That’s where a coach or trainer can help.

How do you measure your progress? And how often?

I weigh myself at least once a week and measure my body fat at the same time. And I take pictures. I take a lot of pictures and analyze them every day, as well as share them with others for insight.

Favorite female fitness icon(s):

My dearest friend Gal Yates. She’s also a dear friend.

Favorite Quote:

Sometimes the biggest sourse of inspiration comes from the person you see in the mirror everyday. Look at yourself and remember you are worth it.

What’s the most common question you get asked?

The question I hear most often is, “how do you stay so lean and fit?”

I explain that I have been genetically blessed with a fast metabolism and I am steadfast to my work out routine. I tell them they can accomplish the same thing through a diet designed to speed up their metabolism and a commitment to a healthy fitness exercise program.

What is the one thing you see people do in the gym which really annoys you?

I’m pretty laid back in the gym and I am normally focused heavily on my purpose for being there that I rarely notice what others are doing, but if there is a pet peeve, it’s the lack of courtesy to re-rack weights when done. It aggravates me but doesn’t ruin my day.

What competitions have you entered and your placings?

2014 WBFF Connecticut | 2 nd Diva Bikini | 3 rd Fitness Diva | I also won the award for best gown.

Diva Bikini | 3 Fitness Diva | I also won the award for best gown. 2014 WBFF Worlds Las Vegas | My pro debut | 11th

I have been in four competitions. In two natural body building shows I finished both in the top ten.

Advice for young girls wanting to get into competing and modelling?

When it comes to competing and modeling there’s a lot of competition and also a lot of rejection.

To handle all results whether positive or negative requires a great deal of steeliness not only physically, but spiritually and mentally as well.

So identify your motives, plan your approach, set your goals and work hard. That has been my approach since the beginning and it’s proved to honour me with numerous rewards as a result.

Where can people get in touch with you?

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