Experto en Nutrición y Entrenamiento da las Claves de cómo se Preparan los Culturistas y las Mises

Gustavo Atencio has spent more than 15 years preparing men and women to compete at the highest level in disciplines where the body is everything: natural bodybuilding, traditional bodybuilding and beauty pageants such as Misses. He is an international role model who has led champions to the podium, and in this episode he breaks down exactly how he does it, without filters. Many thanks to our sponsors, Flying Pig. Remember to use the discount code FDR10 for an additional 10% off. Here's the link to their website: https://weareflyingpig.com/. In this conversation you will discover: 🧬 Natural vs. Traditional Bodybuilding — The Real Differences, No Sugarcoating. Explains why the natural path demands radically different patience and discipline. "In bodybuilding, patience is the key word." 🥩 Elite sports nutrition — how a bodybuilder and a beauty queen structure their diet: surplus, deficit, protein loading, carbohydrate timing. What the elite do and what you can apply even if you never step on a stage. "The best protein that exists biologically is the egg." 💊 Evidence-based sports supplementation — creatine, protein, amino acids, carnitine. Gustavo explains what works according to science and shares a surprising fact: 80-year-old grandmothers also take creatine, and their doctors prescribe it for cognitive function. "It's amazing that a son goes with his grandmother to buy her creatine." 🧠 Sports psychology and mindset — why the mind separates those who reach the top from those who fall by the wayside. "Excuses start fast: 'I can't,' 'this is too hard.' This is going to get worse. The challenge is with yourself." 🏠 You don't need a gym to work out — if you have 20 or 30 minutes, you can do it at home. "The body is designed to move. A sedentary lifestyle ages, deteriorates, and damages your body. Exercise is the best medicine." ⚠️ Danger zones — extreme diets, excessive cardio, irresponsible substance use. Gustavo warns bluntly about the risks of misinformation in the fitness world. ⏱️ Chapters: 00:00 - Presentation of bodybuilding and beauty pageants 03:00 - Natural bodybuilding: how to prepare a body. Training, nutrition and supplementation. 04:58 - What is anthropometry for bodybuilding 07:35 - Recovery in natural bodybuilding 08:10 - Cardio in bodybuilding 09:20 - Psychology in bodybuilding 09:42 - What is bodybuilding 10:50 - The diet of a natural bodybuilder 12:35 - What are calories 15:20 - A bodybuilder's pre-workout meal 17:20 - Difference between men and women in bodybuilding 18:40 - Supplementation in natural bodybuilding 8:00 PM - The stress of bodybuilding and recovery periods 21:40 - Mindset in bodybuilding 23:00 - Difference between those who succeed in bodybuilding and those who don't 23:15 - Difference between bodybuilding and natural bodybuilding 24:50 - What substances contribute to bodybuilding 26:00 - How much strength do substances contribute to the force 28:25 - Performance disadvantages in bodybuilding when taking substances 30:40 - Cardio in bodybuilding 32:00 - Prevention in bodybuilding 35:20 - The beauty queens and their preparation 36:08 - Characteristics to be Miss 36:55 - A Miss's Diet 37:35 - How to apply for Miss 38:15 - Differences in the preparation of beauty queens according to country 38:55 - Misses' weight training 39:00 - Misses' cardio workout 40:40 - The psychological pressure of beauty queens 42:30 - The most efficient workout for training 20 minutes a day 45:00 - The evolution of online training 47:00 - Training at home vs training at the gym 50:00 - What is supplementation like? 52:00 - More efficient supplements 55:50 - Creatine as a supplement 57:40 Supplements for all ages. Whey protein 59:00 - Protein supplementation for older adults 1:02:00 - Gustavo Atencio's advice to the audience 🎙️ Out of Range — Neuroscience, high performance, and longevity. Presented by Jon Abad.🔔 Subscribe and turn on notifications so you don't miss an episode.