Featured Bodybuilder: Alfonso Castellana


Alfonso Castellana

Age: 19

Height: 5’4″

Body Weight: 195 (offseason) 150lbs onstage

Measurements & Stats

Bench Press – 315 for reps

Squat – 365 for reps

Dead lift – 404 for reps


When did you start Bodybuilding & how did you get started?

At 13 years old my mom worked for a magazine distributor so I had access to virtually every magazine known to mankind. I was always fascinated by the physiques on the covers of flex and muscular development. I knew that one day I wanted to look like that. I read every workout and diet article I could get my hands on. I ate lots of protein, I aimed for 8 hours of sleep per night, and I trained like it was my job. At the age of 16 the manager of the gym I belonged to convinced me to compete as a teen. He said he would prepare me for the show. I never anticipated competing at such a young age, but I said why not get my foot in the door? After that first show, I was hooked. I loved the attention, I loved hearing the crowd cheer for me, and I decided this is what I want to do.


Describe your training program

I train high intensity. I do not use overly heavy weights. I believe it is very important to get a good contraction and really feel the blood pump up the muscle. I do about 12 – 16 sets per body part.

Here is an example of a chest workout:

Incline Barbell Presses – 4 sets

Flat dumbbell Presses – 4 sets

Cable Fly’s – 4 sets

Decline cable fly’s – 4 sets


My training split is as follows:

Monday – legs;

Tuesday – chest + triceps;

Wednesday – abs;

Thursday – delts + traps;

Friday – off;

Saturday – Back + biceps;

Sunday – off.


Describe your diet and supplementation

My diet consists of a lot of chicken, beef, and eggs. For the carb portion I prefer rice for the convenience.

Here is an example of my diet:


Meal 1: 2 scoops wheyAlfonsoCastellana4

1/2 cup oats

1/2 grapefruit


Meal 2: 4oz chicken breast

1-cup rice


Meal 3: 5oz steak

8oZ sweet potato


Meal 4: 4oz chicken

3/4-cup rice


Meal 5: 8 eggs (2 whole)

Large salad with balsamic dressing

Handful of almonds


Post workout: 2 scoops whey

10oz apple or cranberry juice

I take fish oil and a multi-vitamin every morning. I believe these are 2 of the most important supplements to have.


What are your favorite supplements?

My favorite supplements are:

ON Nutrition whey

GNC Fish oil caps

GNC MegaMens Multivitamin


Bodybuilding Achievements

I have competed in several bodybuilding shows in New York State over the past 3 years. I have recently competed in the NPC Mr. Buffalo contest. I took 1st place, and Overall Title in the Teen division. I took 1st place, and then the Overall Title in the men’s novice division too, and 1st place in the men’s open as well! I regard this as a huge win considering at 19 years old, I won against many who have been training as long as I’ve been alive.


Contest History

2009 NPC MR/MS Buffalo Bodybuilding Championships – Teenage Lt. – 4th

2009 NPC MR/MS Rochester Bodybuilding Championships – Mens open Bantamweight – 1st

2010 NPC MR/MS Buffalo Bodybuilding Championships – Teenage Lt. – 3rd

2010 NPC MR/MS Buffalo Bodybuilding Championships – Mens open Bantamweight – 2nd

2011 NPC MR/MS Buffalo Bodybuilding Championships – Teenage Lt. – 1st and Overall Champion

2011 NPC MR/MS Buffalo Bodybuilding Championships – Novice Lt. – 1st and Overall Champion

2011 NPC MR/MS Buffalo Bodybuilding Championships – Mens open Lightweight -1st


What are your goals for the future?

My goal is to become an IFBB Professional Bodybuilder. I will not stop until I get there. I now have the knowledge and discipline needed to win. I realize my goal is not an overnight thing, and I will need to practice the art of patience.

A short-term goal of mine is to compete in a national level show within the next few years and show that I have what it takes against the best in the country.

I am currently in college earning a degree for Medical Laboratory Technology and work at as a waiter to finance my school, gym and bodybuilding expenses