Raymond Querido
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Who is Raymond Querido?

Raymond Querido, often known as “The Online Coach,” is an American personal trainer, fitness model, and Men’s Physique competitor who is well-known for his distinctive IIFYM diet.

Short Career of Raymond Querido

Basketball was Raymond’s first “love and passion” as a child. Raymond Querido engaged in the activity from his early years through high school. He started quietly, lifting weights in his garage to increase his speed and vertical jump.

Raymon became “hooked” after seeing results quickly. Due to his little stature by the time he graduated from high school, Raymond gave up playing basketball. He then committed himself fully to bodybuilding at this stage.

Raymond’s enthusiasm for exercise continued to grow after that time. He eventually started participating and went on to win the 2012 NPC Southern California Championship and the 2011 NPC Border States Classic. Raymond has become a fitness star of the twenty-first century thanks to his lean figure and well-liked approach to dieting.

Never lose sight of your motivation or roots.

Body Measurements of Raymond Querido

Full Name: Raymond Querido
ERA: 2010
PROFESSION: Personal Trainer, Men’s Physique Competitor
ALIAS: The Online Coach
HEIGHT: 5’7″(170cm)
WEIGHT: 165-175 pounds (74.8-79.4kg)

“You want to grow? You have to bring the pain with weight heavier than you did in the past.”

Raymond Querido



  • 2012 NPC Southern California Championship 1st place men’s physique class A
  • 2011 NPC Nationals 4th place men’s physique class A
  • 2011 NPC Border States Classic 1st place men’s physique class A and overall winner


Philippine to California Flight

On October 18, 1983, Raymond Querido was born in Subic Bay, Philippines; nevertheless, he migrated to California before turning one. Since Raymond’s father was a member of the Navy stationed in Temecula, Southern California, the entire family moved to the United States.

After settling into his new life in the warm state of California, Raymond began playing basketball. He was a point guard for his elementary school team. The only thing that kept Raymond from being perfect in his performances and natural abilities was his short stature.

Also, I was always a shorter man when I played basketball as a child and did so throughout elementary and middle school. I sought an edge. I aimed to jump higher and move more quickly.

Make the Switch to Bodybuilding

Raymond started weight training in his garage to improve his vertical jump and make up for his short stature. Raymond saw an increase in his vertical jump and quickness after a few months of training. Additionally, he put on extra muscle, which “positively astonished” the child.

Raymond requested his mother for a gym membership after seeing his first “gains.” Raymond was astounded by the range of possibilities and exercise variants when he first stepped into the gym.

I cherished the fact that my output increased with my level of effort.

Raymond stopped playing basketball entirely after high school because the other players were taller than him and overshadowed him on the court. His obsession with bodybuilding, which entirely consumed him, was another factor.

Raymond began testing out several strength-training regimens. His best results came from bodybuilding and powerlifting combined, which he tested.

Competition Background

After two years of bodybuilding, Raymond had developed a stage-worthy physique. He started taking part in regional competitions in California and started seeing some great outcomes.

The 2010 NPC Border States Championships served as Raymond’s first significant test, as he finished third in the middleweight division. He competed in the NPC West Coast Classic that same year and finished in second place.

The next year, Raymond demonstrated his promise on stage by taking first place in both the men’s physique class and overall in the NPC Border States Classic.

His string of excellent outcomes persisted until 2013. Raymond decided to take a break at that point and dedicate himself to being a personal trainer.

Motivating the Masses

His successes in a competition inspired him to achieve success in other spheres of his life as well. Raymond launched his own gym two years after becoming certified in personal training. To promote his coaching programs, he also developed his social media accounts. The number of favorable responses to his training and eating plans quickly left him feeling “overwhelmed.”

At many gyms at the time, Raymond was frequently engaged in personal training. He ultimately decided to start concentrating only on online coaching, according to Raymond.

For Raymond, the choice turned out to be the right one. His online involvement brought in a ton of new customers and supporters from all around the world. He earned the moniker “The Online Coach” after helping many of his clients through physical transformations. To earn the Pro Card, Raymond started competing once more in 2016.

In terms of his private life, Raymond is married and the father of three daughters. He continued, “I constantly try to strike a balance between work, family, and training.” In addition, Raymond listed some of his leisure activities: “I’m just as basic as just sitting back at home watching a TV show, a movie at home, or going out to dinner,” he said. I like to do simple things because I don’t have a lot of time.

“Focus first, then act. I’ve always preferred to lift with delicacy and composure as opposed to aggressiveness and rage. I think that the secret to advancement is technique. Therefore, it is much simpler to maintain consistency in your form and technique while you are calm during your lifts, making it simpler to monitor your development.

Raymond Querido


A Simple Training Method

At the beginning of the workout and the end, Raymond Querido only does complex exercises. He works out up to two muscle groups each day, six or seven days a week. Each of his workouts consists of three to four working sets and five separate exercises. In each set, Raymond limits himself to 8–12 repetitions.

He counsels new “lifters” to educate themselves. For Raymond, one of the most useful tools on the road to fitness is knowledge. According to Raymond, to be effective in the gym, one must read, learn, and conduct research.

Squats, dumbbell chest presses, and wide-grip straight bar curls are Raymond’s go-to exercises. He explains that he picked these three workouts because “these are relatively simple compound movements that work.”

Training For Hypertrophy Versus Powerlifting

According to Raymond, powerlifting and bodybuilding go hand in hand. To “squeeze out” additional development, he occasionally likes to change up his workouts.

He believes that powerlifting is excellent for boosting strength, which increases muscular mass. Strength is a terrific sign of building muscle, according to Raymond. “Your body has no choice but to grow if you’re getting stronger and moving more weight,” he explains.

According to Raymond, bodybuilding focuses more on the physique and aims to increase hypertrophy. Using isolation workouts and lesser weights enables one to concentrate on their weak areas.

Split Raymond’s Training

  • Day 1– Upper Strength
  • Day 2 – Lower Strength
  • Also, Day 3 – Off
  • Day 4 – Upper Hypertrophy
  • Day 5 – Lower Hypertrophy
  • Also, Day 6 – Lagging Bodyparts/Bodybuilding Day
  • Day 7 – Off

“The storm will always pass.”


If It Complies With Your Macros Diet

Raymond’s diet was quite stringent during the first three years of competitions. He could only eat simple meals like tilapia, egg whites, broccoli, and skinless chicken breasts. It was brutal, Raymond says.

He had always believed that there had to be another way to diet. After some investigation, Raymond discovered the IFYM diet. The diet encourages followers to consume whatever they like as long as it satisfies their macronutrient requirements.

For Raymond Querido, things became much more flexible as a result of his diet, which increased his desire to compete.

Candy makes up a sizable portion of Raymond’s diet. He explains that it gives him a significant amount of quick-acting carbohydrates and little fat. After challenging workouts, he can swiftly replenish his glycogen levels thanks to this.

Food Menu

  • Meal 1: 2 scoops whey, 1 cup egg whites
  • Meal 2: 1/2 cup oatmeal, 1 cup egg whites
  • Also, Meal 3: 8 oz chicken, 1 1/2 cup veggies
  • Meal 4: 8 oz tilapia, salad, 1 cup of veggies
  • Also, Meal 5: 8 oz steak, 1 cup of veggies
  • Meal 6: 2 scoops whey protein, 2 tbs peanut butter


Raymond Querido prefers to obtain all of his micronutrients from natural foods rather than using many pills. He just consumes whey protein and a pre-workout supplement as part of his everyday diet.

“Dream then take action. Don’t be that person that just runs their mouth.”

Influences and Idols

Stan Mcquay and Hidetada Yamagishi are two of Raymond’s favorite bodybuilders and sources of inspiration. He has always made an effort to imitate his favorite bodybuilders.

Goals are worthless if they are not carried out.

What Raymond Querido Can Teach Us?

A lot of people would give up on their aspirations because of Raymond’s flaws. He remained persistent despite lacking the height to play competitive basketball. For Raymond, giving up basketball was a “gift in disguise,” as he discovered bodybuilding, which became an even greater obsession.

He now supports people living the healthiest lifestyles possible all across the world. He accomplishes this by applying what he has learned over years of rigorous training, dieting, and personal growth.

The major takeaway from Raymond’s experience is to have persistence and confidence in oneself. Don’t give in to adversity and follow your passion. If you persevere, you might one day achieve greatness like Raymond Querido.