PNBA Pro Raymond Querido has a rock solid physique. Raymond’s appetite for success and his integrity has elevated him to the top of the pack in the bodybuilding community.
- Hometown: Temecula, California
- Current Location: Temecula, California
- Height: 5’7”
- Weight: 160lbs (Approximately)
- Age: 32
- Favorite Lift: Sumo Deadlift
- Favorite Sports Car: (My Current Car) 2015 BMW M3
Websites and Social Media
www.the-online-coach.com
Instagram: @theonlinecoach
Twitter: @raymondquerido
YouTube: theonlinecoachtube
Facebook: Raymond Querido
SnapChat: theonlinecoach
For those unfamiliar with you, can you tell us a bit about your background and how you got involved in the fitness industry?
I started competing in the NPC as a bodybuilder for 2 years before transitioning to the Men’s Physique Category. While I was competing, I became very active on social media and realized that I enjoyed it. For me, the ability to interact, reach and help thousands of people is priceless. When Instagram came I was doing some online coaching on the side and I needed a profile name; that was when “The Online Coach” started.
I’ve continued to stay active on Instagram and YouTube, and over time, my audience grew!
You seem to have a real sense of integrity and take a zero tolerance approach to trolling. Tell us about that.
I believe that one’s respect and demeanor are very important in life. I know I can’t stop the trolling, but I can put it out there that I won’t put up with it. I take the time to put out videos and content for individuals who could benefit from it; not for people that strive off negativity.
I believe in surrounding yourself around positivity and weeding out all the negative factors in your life.
How did you become involved with The Protein Cookie Company? And what do you love most about the company?
The Protein Cookie Company sent me some cookies, and I got to sample all of the flavors. I loved the taste and texture along with the great macros. All of The Protein Cookie Companies cookies are very macro friendly and depending on your caloric needs can be eaten at any time of day.
Which protein cookie is your favorite?
Oatmeal raisin is my absolute favorite! Oatmeal raisin cookies have always been my favorite type of cookie. I usually eat them in the morning with my coffee or post meal, as a dessert.
Do you implement any foam rolling, stretching or use of bands into your training?
Yes, I do band work before each workout, and I will do some foam rolling on days when I’m feeling extra tight.
What kind of headphones do you wear when you train? What music do you listen to when you train and tell us a couple songs on your playlist?
Lately, I haven’t needed to use headphones because I own my own gym, The Campus Gym, and we always bump some good PR tracks. But, I like to listen to all kinds of music when I’m training.
Raymond’s Top Picks
- Jedi Mind Tricks
- Rob Bailey
- The Weekend
- Skrillex
- Linkin Park
Raymond’s Current Routine
Monday
- Upper Strength
Tuesday
- Lower Strength
Wednesday
- Conventional Deadlifts
Thursday
- Upper Hypertrophy
Friday
- Lower Hypertrophy
Saturday
- Bodybuilding/Accessory Movements
Sunday
- Recovery
What is your secret to your incredible quad development?
Staying consistent, focusing on both hypertrophy and strength rep ranges. Also high frequency is big factor.
I train them 2-3 times per week and allow for adequate recovery.
Do you have a favorite pair of shoes to train in and a separate pair for squatting?
I usually train in some Nike Air Max or Tavas. The only time I need specific shoes is when I squat or deadlift.
I use Nike Romaleos for squats and Reebok TRs for deadlifting.
What does your current diet look like?
I don’t have a set diet or meal plan. I count macros, so my diet is different daily.
Raymond’s Current Macros
- 300-350 Carbs
- 50-65 Fat
- 150-165 Protein
What’s the one food you couldn’t live without? And as it gets closer out to a competition, how do you handle cravings?
Waba Grill chicken plate is my go to. I don’t get too many cravings because I am a flexible dieter, and I am able to fit in all types of foods into my daily macros. There’s lots of ways to satisfy cravings with macro friendly choices.
What supplements could we find in your kitchen?
I use Man Sports products; they are another one of my awesome sponsors.
- Creatine (Man Sports Orotine)
- Fish Oil (Any Brand)
- Multivitamin (Nutritox)
- Joint Formula (Nutritox)
- Pre Workout (Man Sports Gameday/PepTest Bulk)
- Sleep Aid Supplement (Man Sports REM PM)
What do you do to relax when you’re not working out?
Work! (Laughs) I enjoy the movies, food and spending time with my wife and daughters.
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Great interview coach. Going to try your split workout!!! Thank you
That’s awesome; thanks for sharing. Let the gains begin!