Rafael Norat

ABOUT RAFAEL

One of MHP's "Featured Athletes," Rafael describes his entry into bodybuilding as a "Monkey see, monkey do," experience, but he has since demonstrated how quickly imitators can surpass their models. Combining his thirst for knowledge with his passion for bodybuilding, Rafael has developed a systemic approach to self-improvement that relies on equal parts perseverance and clinical study.

An M.S. in Biomedical Engineering gives Rafael valuable insight into the ways intelligent nutrition can support a dedicated training regimen. But don't think he's all science - Rafael loves bodybuilding first and foremost because, "it's an art form... a way of expressing myself."

Rafael joined the Vitamin Shoppe online community as an expert contributor in 2008 as part of his goal to turn his passion into a lifestyle. His belief in the value of education has led him to share his knowledge and experience with others to "[show them] the things that I have learned along the road of becoming a bodybuilder to help them succeed in not only reaching their goals, but enhancing their overall lives."

RAFAEL'S TRAINING SCHEDULE

QUADS

Inclined Leg Presses 2 sets
Hack Squat 2 sets
Squats 2 sets
Lunges (barbell or smith machine) 2 sets
Extensions 2 sets

CHEST AND BICEPS

Incline Dumbbell 2 sets
Incline Barbell  2 sets
Flat Dumbbell 2 sets
Decline Barbell or Fly 2 sets
Barbell Curl 2 sets
Seated alternate Dumbbell Curl 2 sets
Concentration Curl 2 sets
*sometimes do Hammer Curl instead of concentration Curl 2 sets

REST

BACK AND TRICEPS

Pull-up 2 sets to failure
Seated Row 2 sets
Dumbbell Row 2 sets * strict form to avoid building obliques
Barbell Bent-Over Rows or T-Bar rows 2 sets
Deadlift (tap and go) 2 sets
Lying Single-Arm Extensions 2 sets
Push-downs 2 sets
Close-Grip Bench Press or Bench Dips 2 sets

HAMSTRINGS AND CALVES

Lying Leg Curls 2 sets
Single Leg Curls Standing 2 sets
Stiff Legged Deadlift 2 sets
Standing Leg Raises 2 sets
Seated Leg Raises 2 sets

SHOULDERS

Seated Barbell Front Presses 2 sets
Side Lateral Raises Super Sets with Dumbbell Presses 2 sets
Upright Rows Super Sets with Rear Lateral 2 sets

REST

Consult a physician before starting any training program. Rafael's training schedule varies consistently depending upon current goals and periodization protocols.

RAFAEL'S DIET

Rafael eats 6 small meals per day. He usually recommends getting 20% of your daily carbs into the first meal, but sometimes cuts this down to promote faster digestion before early morning workouts. He spreads his supplements throughout the day, paying special attention to the critical 4-hour period after his morning workout. Rafael generally consumes about 2,650 calories a day, with 173 grams of protein, 446 grams of carbs and a mere 18-23 grams of fat.


CONTEST HISTORY

2006 INBF Hercules Overall Winner
2007 WNBF North East Classic 2nd Place Heavyweight
2007 WNBF World Championships 4th Place Middleweight
2008 WNBF Pro International 2nd Place Middleweight

QUICK STATS

Name: Rafael Norat
Height: 5’7"
Competition Weight: 170 lbs
Off-Season Weight: 185 lbs
Residence: Rahway, NJ
Nickname: “Raf”

SUPPLEMENTS

MHP A-BOMB – twice daily
MHP Probolic – twice daily
MHP Activite – twice daily
MHP Glutamine – 2 times a day
MHP Dark Matter -Post-Workout
MHP Trac Extreme – Pre-Workout
MHP DREN – once daily when dieting for competitions
MHP Cyclin-GF – before bedtime
Vitamin Shoppe Vitamin E – 400 IUs daily
Vitamin Shoppe Active-C – 2000mg daily
Vitamin Shoppe Ultra Chromium Picolinate – 500 mcg daily
Vitamin Shoppe CarniPure L-Carnitine – 2 grams daily when dieting for competitions

FAVORITES

Favorite Sports/Nutrition Supplement: MHP Products
Favorite Vitamin/ Herbal: Supplement: Vitamin Shoppe Active-C
Favorite Healthy Food: Oatmeal with MHP Vanilla Probolic
Favorite Workout: Legs
Favorite Workout Songs: Anything motivating
Favorite Way to Relax: Laying on the couch and watching movies!
Favorite Role Model: My parents

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