Tavi Castro & Sandra Prikker the Fit couple interview

The Shredded Couple: Tavi Castro & Sandra Prikker Talk With Simplyshredded.com

Quick stats:

Tavi Castro:

  • Age: 24
  • Height: 178 cm – 5’10”
  • Weight: 92 kg – 202 lbs


  • Age: 24
  • Height: 165 cm – 5’5”
  • Weight: 52 kg – 115 lbs


How did you get started with bodybuilding?


Growing up in Canada I played football my entire life. I was always very active and spent a lot of time in the gym building up my strength. At 15 I moved away from home to play for youth academies in Europe after being scouted onto the Canadian Youth National Team. After I stopped playing football I went to university to study Aerospace Engineering and eventually the gym became my only form of sport and it then evolved into my passion.


I have always been very sporty and active. I started competitive kick boxing at the age of 14 and absolutely loved it. Although 4 years ago I had an accident so I had to stop. I couldn’t stand sitting around doing nothing and being sedentary, so about 3 years ago I started hitting the gym and learning everything I could about training and nutrition.

Things went well and then I found body-engineers.com and it all changed from then on!


How did you guys meet?


We met January 2013 when Sandra found me on body-engineers.com. She was struggling to get the results she wanted with normal personal trainers in Rotterdam and wanted to try something different.When I started working with her for a few months I started to see enormous potential not only as an athlete but also as a humble, extremely hard working and motivating role model.

I added her to the BE team and it wasn’t long before we fell in love!


Where does your motivation come from?


In the beginning my motivation to hit the gym hard was to help relieve emotions left over from the end of my football career. These slowly evolved back into the competitiveness I had while I was still playing. I wasn’t sponsored, had no coaches, and would take the train to school without paying for tickets so I could afford my supplements. I was determined to do something that no one else around me thought was possible. That was my motivation initially. Thereafter, my motivation was fuelled by my wins at Fitness Britain, Muscle Mania in Paris, and Model America in Las Vegas. The wave of people inspired by my story is amazing and this is my main motivator.


Initially I just wanted to maintain my body after stopping with kick boxing. This was the beginning, but it wasn’t until I started seeing results and getting feedback from friends and family, that I knew I wanted to take it further. Now my motivation comes from all the amazing friends, followers, and ladies I train.

I get more satisfaction from a message where a client feels sexier and more confident after working with me compared to a selfie on my page with thousands of likes.


What workout routine has worked best for you?


I studied the books of Arnold and Frank Zane very closely. Like a proper engineer I took all the tools and tricks and glued them together into my own method and process. In a nut shell I train muscle groups twice a week split into thickness and width. I owe my symmetry to this training program

Full Routine:

Monday – Legs

  • Squat Wide Stance 4×8
  • Squat Narrow Stance 2×8
  • Stiff Legged Deadlift 4×8
  • Leg Press Wide Foot Placement 3×8
  • Leg Press Narrow Foot Placement 3×8
  • Leg Curls 3x drop set
  • Leg Extensions 3x drop set

Tuesday – Chest/Biceps

  • Flat Barbell Bench Press 4×8
  • Incline Barbell Bench Press 4×8
  • Dips 3x drop set
  • Flat Dumbbell Press 3×8
  • Incline Dumbbell Press 3×8
  • Barbell Curls 3×12
  • Heavy Hammer Curls 3×12
  • Cable Curls 3x drop set

Wednesday – Back/Traps

  • Deadlift 3×8
  • Bent Over Barbell Rows 3×8
  • Bent Over V Bar Rows 3×8
  • Cable Rows 3x drop Set
  • Barbell Shrug 4×8
  • Dumbbell Shrug 4×8

Thursday – Shoulders/Triceps/Abs

  • Military Press 3×8
  • Barbell Upright Rows 3×8
  • Side Raises 3x drop set
  • Rear Pec Deck 3x drop set
  • Skull Crushers 3×12
  • Cable Tricep Extension 3×12
  • Over Head Cable Tricep Extension 3×12
  • Kneeling Cable Crunches 3×12
  • Standing Cable Crunches 3×12
  • Weighted Leg Raises 3×12

Friday – Chest/Calves

  • Incline Dumbbell Fly’s 3×12
  • Flat Dumbbell Fly’s 3×12
  • Incline Cable Fly’s 3×12
  • Pec Deck 3×12
  • Calf Raises 3×50
  • Seated Calf Raises 3x drop set

Saturday – Back/Abs

  • Wide Grip Pull Ups 3×12
  • Wide Grip Pull Downs 3×12
  • Close Grip Pull Downs 3×12
  • Machine Pull Downs 3×12
  • Crunches 3×30
  • Ab Rows 3×30
  • Leg Raises 3×30

Sunday – Rest

  • Recovery day



I like to train heavy and hard! I keep my rep range at 8 and sometimes incorporate drop sets into some of my exercises. This is my full routine and has worked very well for me.

Monday: Legs

  • Squat Wide Stance 3×8
  • Squat Narrow Stance 3×8
  • Stiff Legged Deadlift 4×8
  • Leg Press Wide Foot Placement 3×8
  • Leg Press Narrow Foot Placement 3×8
  • Leg Curls 3x Drop set
  • Leg Extensions 3x Drop set

Tuesday: Chest/Biceps

  • Flat Barbell Bench Press 3×8
  • Incline Barbell Bench Press 3×8
  • Dips 3×8
  • Flat Dumbbell Press 3×8
  • Incline Dumbbell Press 3×8
  • Straight Barbell Curls 3×8
  • Heavy Hammer Curls 3×8
  • Cable Curls 3×8 Drop set

Wednesday: Back/Abs/HIIT

  • Deadlift Bent Over Barbell Rows 3×8
  • Bent Over V Bar Rows 3×8
  • Two Handed Cable Rows 3×8 Drop set
  • Kneeling Cable Crunches 3×8
  • Standing Cable Crunches 3×8
  • Weighted Leg Raises 3×8

Thursday: Shoulders/Triceps

  • Military Press 3×8
  • Barbell Upright Rows 3×8
  • Side Raises 3×8
  • Bent Over Lateral Raises 3×8
  • Skull Crushers 3×8
  • Cable Tricep Extension 3×8
  • Overhead Cable Tricep Extension 3×8

Friday – Glutes, Calves, HIIT

  • Cable Kickbacks 3×8
  • Smith Machine Kick Ups 3×8
  • Lunges Smith Machine 3×8
  • Standing Calf Raises 3×8
  • Seated Calf Raises 3×8
  • HIIT 20 mins

Saturday – Back/Abs

  • Wide Grip Pull Ups 3×8
  • Wide Grip Pull Downs 3×8
  • Close Grip Pull Downs 3×8
  • Machine Pull Downs 3×8
  • Crunches 3×8
  • Seated Leg Tucks 3×8
  • Bent Knee Leg Raises 3×8


What is your diet like?


  • Meal 1: 8 Egg Whites, 1 Whole Egg, Oatmeal, 1 scoop Whey Isolate
  • Meal 2: 2 slices of Whole Grain Bread with Peanut Butter & Zero Carb Nutella
  • Meal 3: Tilapia & Sweet Potato
  • Meal 4: Chicken & Brown Rice
  • Meal 5: 2 scoops of Whey Isolate, Oatmeal, Dextrose (Post workout shake)
  • Meal 6: Greek Yoghurt mixed with 1 scoop Casein Protein



  • Meal 1: Cottage Cheese with Blueberries & Almonds
  • Meal 2: Chicken Breast & Broccoli
  • Meal 3: Whey Isolate Protein Shake with Oatmeal
  • Meal 4: Chicken Breast & Brown Rice
  • Meal 5: Casein Protein


When trying to cut down do you prefer to use HIIT or just normal cardio?


HIIT Cardio for sure, it is challenging and fun!


I prefer HIIT but usually I just give myself principles that I know work. I just set myself to burn 300 kcal in 15-20 minutes. It doesn’t matter how I do it as long as it’s that energy expenditure in that time frame.

Keeps things interesting!


What is your supplementation like?


  • Animal Pak
  • Omega 3
  • Vitamin C
  • Green Tea
  • BCAA
  • Creatine/Agmatine
  • Beta Alanine
  • Arginine
  • ZMA



  • USN Multiplex
  • Omega 3
  • Vitamin C
  • Green Tea
  • USN BCAA Power Punch


Favorite Quote?

Tavi: “Be prepared to burn before you shine” – Tavi Castro

Sandra: “You must do what others don’t, to achieve what others won’t” – Henry Rollins


Facebook: www.facebook.com/tavicastrom | www.facebook.com/sandraprikkerfit
Instagram: www.instagram.com/tavicastro | www.instagram.com/sandraprikker
Website: www.body-engineers.com

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