Who is Rafael Brandao?
Rafael Brandao possesses all the qualities necessary to be a successful bodybuilder, including an attractive physique and a promising future in the IFBB circuit.
Rafael dominated the IFBB league after obtaining his Pro Card in 2016, finishing eighth in his first appearance at the 2017 San Marino Pro.
Rafael Brandao is now a well-known bodybuilder, but the weightlifting wasn’t always his main focus in life. Rafael struggled to put on weight as a child because of his quick metabolism. In fact, due to his thin build, his peers would frequently make fun of him.
Rafael eventually grew “tired” of being thin and decided to resolve the situation on his own. He signed up for a gym and began training with challenging compound movements.
Rafael took his first step toward greatness by visiting the gym, even though he had little prior experience with training.
Here is his account:
Body Measurements of Rafael Brandao
| Full Name: | Rafael Brandao |
| HEIGHT: | 5’11” (180cm) |
| WEIGHT: | 245 – 255lbs (111.1 – 115.7kg) |
| NATIONALITY: | Brazilian |
| PROFESSION: | IFBB Pro Bodybuilder |
| ERA: | 2010 |
Accomplishments
Competitors In Bodybuilding
2017
- San Marino Pro, IFBB Men’s, 8th place
2018
- New York Pro, IFBB Men’s, 6th place
- California State, IFBB Men’s, 3rd place
Biography
Rafael Brandao’s Early Years
Rafael was raised in the Brazilian town of Garça, where he was born. Rafael wasn’t always large and strong, despite having one of the most well-known bodybuilding physiques in Brazil today.
Rafael had an entirely different appearance as a child. He had a very quick metabolism and was lean. This made it difficult for him to gain weight even if he ate a lot.
Rafael believed he had strong genetics despite this, though. He believed that all he required to begin his metamorphosis from lean to powerful was the appropriate workout regimen, and he was right.
“I was underweight, but I’ve always had wonderful genetics, and I thought that all I needed was a stimulus to begin growing. And that’s precisely what took place.
Developing In His Body
Rafael ultimately concluded that joining a gym would be the best plan of action for him to acquire weight.
He began his adventure as a youngster weighing 55 kilograms and began a simple strength-training regimen that helped him grow muscle bulk quickly.
Rafael’s physique significantly improved in a few months. Rafael made rapid development and got obsessed with weightlifting.
Confronting A New Challenge
Rafael’s love for bodybuilding increased as his physique did. He eventually developed an interest in bodybuilding competitions as a result.
Rafael opted to compete for the first time at the age of 20, following months of research into professional bodybuilding.
The day of Rafael’s competition arrived three months later. He was prepared to measure his physique against other competitors after spending endless hours in the gym and following a strict diet.
Rafael knew bodybuilding was his vocation as soon as he took the stage that day. After that, he never looked back.
Development On The Stage
Rafael wasted no time after making his competitive debut. He began practicing for more difficult competitions to become a professional bodybuilder.
Rafael’s hopes eventually came true. He eventually achieved a spot among the top bodybuilders on the IFBB Pro Circuit because of his work and dedication to the sport.
“Bodybuilding has improved my life; I now have more self-discipline and responsibility. I’m a different Rafael.
Career In Pro
Rafael made his professional debut in 2017 at the IFBB San Marino Pro, where he placed eighth.
Before taking third place at the IFBB California State Bodybuilding competition, he improved his performance at the 2018 New York Pro by two positions, placing him sixth overall.
“A unique experience for myself and 35 other boys to take the stage for the first time. I was assured. Can’t explain it. It was amazing to see my parents crying and encouraging me; it was the culmination of work well done.
Training
Program For Rafael’s Training
Rafael works out several times a day as a professional bodybuilder to maintain his toned and strong physique. He specifically works out with cardio in the morning and weights in the afternoon.
Long walks in the park or treadmill running are his preferred cardio exercises. His preferred workouts consist of anything that makes him “sweat.” like squats and bench presses using a hefty barbell.
Exercises For Various Body Parts
Triceps
(4 to 5 sets of 8 to 15 reps)
- Triceps pulley
- Rope Extensions with bench support
- Triceps Dumbbell overhead press
- French Press
Biceps
(4 to 5 sets of 8 to 15 reps)
- 21’s
- Alternate seated biceps curls
- Zottman Curls
- Rope Hammer Curls
Shoulders
(4 to 5 sets of 8 to 15 reps)
- Lateral cable raises
- Lateral dumbbell raises
- Reverse flys on the bench
- Front Raises
Calves
(6 sets to failure)
- Standing calf raises
- Calf press on the leg press machine
- Seated calf raises
Nutrition
Plan For Rafael Brandao’s Meals
Rafael Brandao consumes a lot of protein and complex carbohydrates. He places a special emphasis on foods like lean chicken breasts, sweet potatoes, and oats because they support his efforts to maintain high energy levels and develop lean muscle.
the everyday menu for Rafael;
1st meal
- 150g of oats
- 12 egg whites
- 3 whole eggs
- 2 bananas
2nd meal
- 500g of sweet potatoes
- 250g of chicken
3rd meal
- 500g rice
- 250g of meat
4th meal
- 500g of sweet potatoes
- 250g of chicken
5th meal
- 500g rice
- 250g of chicken
6th meal
- 1 avocado
- 300g of meat
Rafael’s Supplementation
- Omega 3: 6 capsules daily
- Chromium picolinate: 10 capsules daily
- Vitamin C: 2g daily
- Whey protein: 60g post-workout
- BCAA: 80g daily
- Glutamine: 80g daily
- Energy and Performance Stimulant: 2 capsules per day
- Caramel Oil: 3 capsules daily
- Leucine: 10g daily
- Multivitamin: 4 capsules daily
- Weight control supplement: 20g per day
- Vitamin B Complex: 1 capsule daily
- Mass Gainer (Only when ‘bulking’): 4 scoops a day
- L-carnitine: 4 capsules daily
- Chitosan: 4 capsules daily
Influences And Idols
Julio Balestrin, Rafael’s initial trainer, was one of the individuals who assisted him in getting ready for his first bodybuilding competition.
Rafael already had a well-established workout regimen at the time, but Julio assisted him in developing a better food strategy. Rafael eventually used this to elevate his physique to a new level, which helped him place highly in bodybuilding competitions.
Rafael explains about his first instructor, Julio, as follows: “He provided me with the right teachings and after three months, I made my stage debut.
I didn’t know what to eat before I met him and I only ate sweet potatoes and chicken. By introducing new items that could take the place of what I already ate, he helped me with my diet. Rafa Brandao
What could Rafael Brandao Teach Us?
Rafael Brandao is the man to emulate if your goal is to appear large and beautiful at the same time. He has one of the most recognizable physiques in Brazil’s bodybuilding scene, with large arms and shoulders and a small waist.
Rafael, though, had to put in a lot of effort to get to his level. He took time to see the results.
If you want to build massive, aesthetically pleasing muscles like Rafael Brandao, understanding the proper exercise routines, as well as approaches for dieting and supplementation, is essential.