Ricardo Correia

(RUDE BOY) was born in Lisbon, Portugal 9th August 1984 to Cape Verdean Parents.

From a young age Ricardo has always had a keen interest in sports, he was very popular for his skills and speed in football.

Having a competitive upbringing, he would always face challenges which have moulded him into becoming very self—driven and determined.

I have a massive passion for bodybuilding and I feel extremely privileged to live this life.

In 2002 moved to the UK in pursuit of better opportunities and to build a career he would enjoy, he started pushing his body to the limit and working on his physique. Ricardo first appeared on stage as a body builder in 2008.

For my bodybuilding career, the game changer came in 2011 when I started working with Nathan ‘The Wizard’ Harman. He is an incredible coach. His results do the talking. We share the same work ethic and have fun too. Despite the name there is no magic needed, just listening to my body, and continually putting 110% effort in to everything I do training and diet wise to reach my goals.

Ricardo made his guest posing appearance at Bodypower in May 2014 sharing a stage with his idol Shaun Joseph Tavernier

Bodypower is such an incredible event, one of the best in the world.

Ricardo will be making his Pro Debut in July 2016 in Chicago.

Ricardo is now working towards his goal, the dream is to step on the Olympia stage amongst the greatest bodybuilders on earth, one step at a time working hard day by day, continuing to break new grounds and pushing himself constantly to reach new heights! In the meantime live life to the max and keepin’ it rude!

Cheat Meal: Nandos, icecream and krispy kreme doughnuts
Supplements used: SSN glutamine, SSN whey, SSN magnipump
Other: Height 5,6ft
Residing in Peterborough, United Kingdom

Ricardo made his guest posing appearance at Bodypower in May 2014 sharing a stage with his idol Shaun Joseph Tavernier

Bodypower is such an incredible event, one of the best in the world.

Ricardo will be making his Pro Debut in July 2016 in Chicago.

Ricardo is now working towards his goal, the dream is to step on the Olympia stage amongst the greatest bodybuilders on earth, one step at a time working hard day by day, continuing to break new grounds and pushing himself constantly to reach new heights! In the meantime live life to the max and keepin’ it rude!

Cheat Meal: Nandos, icecream and krispy kreme doughnuts
Supplements used: SSN glutamine, SSN whey, SSN magnipump
Other: Height 5,6ft
Residing in Peterborough, United Kingdom

Ricardo’s Achievements

Titles:

  • 3rd Place Arnold Classic Madrid 2012
  • 1st Place Lightheavies British 2012
  • 1st Place Lightheavies and Overall Winner British 2013
  • Fav supps : ctoguard and magnpump

Ricardo’s Pre contest Stats

  • ARMS : 1.5”
  • CALVES: 18.5”
  • NECK : 18.5”
  • THIGHS : 27”
  • CHEST : 54”
  • WAIST : 30”
  • WEIGHT : 96KGS

Ricardo’s Eating Plan

  1. Meal 1- 100g sweet potato 250g steak + greens
  2. Meal 2-300g tilapia 70g rice
  3. Meal 3-80g sweet potato 300g chicken with salad
  4. Pre workout magni pump and 30g glutamine
  5. Post workout
  6. Ssn protein shake with bcaa
  7. Meal 4-250g salmon 3 eggs
  8. Meal 5-50g rice 300g tilapia with some green tea
  9. Meal 6-200g chicken 2 eggs

Ricardo’s Workout

Chest Day

  • Smith machine/dumbells/decline machine/incline machine
  • 4 Working sets
  • First set 20 push ups then straight to the machine 20 reps nice controlled movement
  • Second set heavy max weight you can lift
  • Third set one partial then full rep 10 of each
  • Fourth set 10 reps with 5 second squeeze at the top
  • Finish off with dumbbell flies or pec dec machine max weight

Hamstrings Day

  • First set lying leg curl drop set 20/15/12/10/8
  • Second set 2 heavy sets with your max weight
  • Third set 10 straight reps then 10 reps with 5 sec pause at the top
  • Second exercise standing single leg curl
  • First set failure each leg then straight into 10 heavy reps each leg
  • Second set 10 reps squeeze at the top then negatives on the way down
  • Third set 10 reps 5 seconds pause at the top then 10 straight reps
  • Third exercise stiff legged deadlifts with barbell
  • 3 sets to failure
  • Fourth exercise seated hamstring curls
  • First set failure
  • Second set 15 short reps
  • Third set 10 squeeze reps pause 5 seconds

Back Day

  • 4 working sets lat pull down with triple drop set 20/15/12
  • Single arm dumbbell rows 20 reps each side
  • Barbell rows 3 seconds squeeze
  • Deadlifts increase weight each set
  • Finish with lats rope

Shoulders Day

  • Dumbell lateral raises drop set 20 reps 15/12/10/8
  • Dumbell press heavy sets increase weight each set
  • Single arm machine press 20 reps each side
  • Barbell front raise with 2 sec pause at the top 15 reps
  • Rear delts with rope and pec dec machine 20 reps each set

Quads Day

  • Pre exhaust leg extensions then 4 heavy sets
  • Squats increasing weight each set
  • Second set triple drop set
  • Third set 10 short reps 10 full
  • Walking lunges without weights 20 reps each leg
  • Smith machine squats 4 heavy sets with rest pause at the bottom
  • Finish off with single leg extention to failure

Ricardo’s Eating Plan

  1. Meal 1- 100g sweet potato 250g steak + greens
  2. Meal 2-300g tilapia 70g rice
  3. Meal 3-80g sweet potato 300g chicken with salad
  4. Pre workout magni pump and 30g glutamine
  5. Post workout
  6. Ssn protein shake with bcaa
  7. Meal 4-250g salmon 3 eggs
  8. Meal 5-50g rice 300g tilapia with some green tea
  9. Meal 6-200g chicken 2 eggs

Ricardo’s Workout

Chest Day

  • Smith machine/dumbells/decline machine/incline machine
  • 4 Working sets
  • First set 20 push ups then straight to the machine 20 reps nice controlled movement
  • Second set heavy max weight you can lift
  • Third set one partial then full rep 10 of each
  • Fourth set 10 reps with 5 second squeeze at the top
  • Finish off with dumbbell flies or pec dec machine max weight

Hamstrings Day

  • First set lying leg curl drop set 20/15/12/10/8
  • Second set 2 heavy sets with your max weight
  • Third set 10 straight reps then 10 reps with 5 sec pause at the top
  • Second exercise standing single leg curl
  • First set failure each leg then straight into 10 heavy reps each leg
  • Second set 10 reps squeeze at the top then negatives on the way down
  • Third set 10 reps 5 seconds pause at the top then 10 straight reps
  • Third exercise stiff legged deadlifts with barbell
  • 3 sets to failure
  • Fourth exercise seated hamstring curls
  • First set failure
  • Second set 15 short reps
  • Third set 10 squeeze reps pause 5 seconds

Back Day

  • 4 working sets lat pull down with triple drop set 20/15/12
  • Single arm dumbbell rows 20 reps each side
  • Barbell rows 3 seconds squeeze
  • Deadlifts increase weight each set
  • Finish with lats rope

Shoulders Day

  • Dumbell lateral raises drop set 20 reps 15/12/10/8
  • Dumbell press heavy sets increase weight each set
  • Single arm machine press 20 reps each side
  • Barbell front raise with 2 sec pause at the top 15 reps
  • Rear delts with rope and pec dec machine 20 reps each set

Quads Day

  • Pre exhaust leg extensions then 4 heavy sets
  • Squats increasing weight each set
  • Second set triple drop set
  • Third set 10 short reps 10 full
  • Walking lunges without weights 20 reps each leg
  • Smith machine squats 4 heavy sets with rest pause at the bottom
  • Finish off with single leg extention to failure

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