VITAL STATS Name: Roberto Rillo E-mail: info@bodybuildingrealista.it Age: 48 Where: Bergamo, Italy Height: 175 cm Weight: 75 kg Years Bodybuilding: 10 Favorite Bodypart: Triceps Favorite Exercise: Dips Favorite Supplements: None.

How Did You Get Started?

I start at 38 years old after operation of ball gladder that put my physical condition to weak and skinny bodyweight of 59 kilograms! When I was young I had no access to weights so after Rocky movie I started to run in the morning before go to school and did push ups and chin ups everyday.

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Roberto Rillo.

What Workout Plan Worked Best For You?

I do three days a week (Monday, Wednesday, and Friday) A, B, A schedule changing set/rep every two weeks from 4 sets of 10 to 10 sets of 4. When I want to see my six pack, I plan an average period of one-two months where I run every morning 30 minutes before breakfast at pace of not more than 130 BPM.

Workout A

• Jack Knife: 1 warm up set of 100 reps
• Bench Press: 4 sets of 10 reps
• Incline Bench Press: 4 sets of 10 reps
• Military Press: 4 sets of 10 reps
• Wide Grip Chin Up: 4 sets of 10 reps
• Dumbell Row: 4 sets of 10 reps

Workout B

• Jack Knife: 1 warm up set of 100 reps
• Full Squat: 4 sets of 10 reps
• Stiff Legged Deadlift: 4 sets of 10 reps
• Barbell Curl: 4 sets of 10 reps
• Barbell Curl Narrow Grip: 4 sets of 10 reps
• Skull Crusher: 4 sets of 10 reps
• Triceps Pushdown Reverse Grip: 4 sets of 10 reps

Roberto Rillo.

What Nutrition Plan Has Worked Best For You?

Right nutrition was the key to my best results, but it's very difficult to stay focused...I like spaghetti carbonara! I have tried all the diets particularly all high protein-low carb-high fat ones. They are all good but only for a short period and if it's the first time you do. I think the best all around diet is a fitness balanced with a pattern 50% carbs 30% protein and 20% fat.

This is my diet:

Breakfast:

• 50g Oatmeal
• 125ml Skim Milk
• 4 Slice Of Bread
• 25g Of Jam And Peanut Butter

Snack:

• 2 Slice Of Bread
• 30g Whey Protein

Lunch:

• 100g Rice
• 100g Tuna
• 2 Tomatoes
• 2 Tbls Olive Oil

Snack:

• 2 Slice Of Bread
• 30g Whey Protein

Dinner:

• 100g Rice
• 250g Red Meat Or 200g Chicken Breast
• 2 Tbls Olive Oil
• 2 Tomatoes

Roberto Rillo.

What Supplements Have Given You The Greatest Gains?

None.

Why Do You Love Bodybuilding?

With bodybuilding I obtained, or nearly obtained, the body of my dreams. So what is better than a thing that could help you realize your desire?

What Motivates You To Follow A Healthy Lifestyle?

I remember when I was skinny and tired; I never want to feel like that! Now at 48 years old I am in better shape than most of the people my age and better than a great portion of younger people. I think this is great and for me it is an easy motivation.

What Made You Want To Achieve Your Goals?

Believing in myself! From my parents to my friends nobody helped me on reaching my actual body.

Roberto Rillo.

What Are Your Future Bodybuilding Plans?

Stay natural and without any steroids, improve my body shape; increase my muscles as much as possible, as long as possible with God's permission.

What One Tip Would You Give Other Bodybuilders?

Don't believe in stories, there is a great difference between the muscular development with steroids and without steroids. Don't' believe the stories of the fitness industry and magazines. So make your choice and go on!

Who Are Your Favorite Bodybuilders?

Serge Nubret, and Frank Zane.

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Roberto Rillo.

What Features Do You Use On Bodybuilding.com?

I find very useful all the experiences of the trainees and technical dates. I usually compare what I read on site with what I do in the gym and in the kitchen. Good work. Good site!

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