Trey Alvarado



Trey Alvarado is a 19-year-old bodybuilder living in Edinburgh, Texas. Trey recently reminded us that we first met in Houston, when we were there as a sponsor of the Branch Warren Classic. He stopped to get a Big Back tank top at the Big Back Grips booth. Trey was there competing. The next time we heard from Trey he was ordering a Big Back Pro-Trainer 7-Pack from our website. And then, in a sign of the ultimate bond, he sent us a Friendship Request from his Facebook page, which we immediately accepted. And then of course he asked us to vote for him in a Physique of the Week contest, which he won. He also told us he was lovin’ his BBGs. “Especially for dumbbells.” So naturally we said, “Why not do a profile!?”

Interview Questions

BBG: Hi Trey. Before we get started, can you give us a little background information about yourself: how old you are, where you grew up; where you went to school; if you’re working or still in school or both…You know, a mini bio.

Trey: I’m an NPC Teen Bodybuilder. I was born and raised in Edinburg, TX, and I’m currently 19 years old. I first started lifting my senior year of high school and competed in the Branch Warren Classic two years later.  My goal is to become an IFBB pro! Right now I’m attending The University of Texas San Antonio.

BBG: When did you start training and what motivated you to start?

Trey: When I was 16, I was in a very serious car accident. Through this experience I had an epiphany that would change my life forever. I realized that I wasn’t making the best of my time on this earth and I wanted to try new things. I wanted to do a bodybuilding competition! At first it seemed like I was just going through a phase, but after meeting with a nutritionist and learning how to workout, it seemed like I was addicted. Seeing my body change and grow was the most rewarding feeling I had ever felt. You will definitely be seeing more of me in years to come, so be on the lookout!

Trey Alvarado's side chest pose

BBG: When you stopped at our booth at the Branch Warren, did you just get a shirt or did you get grips, too?  We must have done our little demo for you.

Trey: My mom was too busy bragging about my win that I didn’t get the chance to see a demo.

BBG: And then came the 7-Pack you ordered. You mentioned Big Back Grips were especially helpful with dumbbells. How so?

Trey: Whether your gym has old-school dumbbells or ones made of the latest synthetic material, Big Back Grips has your back, literally! This unique rubber material gives a natural feel when gripping dumbbells, barbells or anything really!

BBG: What did you use before BBGs and why did you settle on BBGs? How do they help your workout? How else do you use them?

Trey: I used lifting straps and after every back workout I would freak out at how many calluses I had developed within the hour. After switching to Big Back Grips I immediately noticed an increase in grip strength. Now, my grip is always on point. They not only became a staple for my back workout but I began to use them for all my workouts. The calluses on my hands have gone on a vacation and I don’t think they’re coming back.

BBG: So tell us about competing at the Branch Warren. Was that your first show?

Trey: Yes, this was my first show and I won Overall Teen. I remember being backstage, talking to the lady who was oiling me up; she couldn’t believe I was only 19! Right before I stepped on stage to do my posing routine, I remember eating 10 mini Reese’s Peanut Butter Cups. They were definitely the best tasting thing to enter my mouth in over 3 months. Overall, competing was such a great experience and the compliments I received were so motivating. For example, I particularly remember this small, fragile old lady who looked like the sweetest grandmother ever. As I walked around with my 1st place trophy, she came up to me and asked how old I was. I replied,”19 years old, Ma’am.” Her eyes lit up and she said with excitement, “Wow! I can’t wait to see you in a couple of years. I’ll be here waiting to tell you that I told you so. You’re going to do great things, Son”. I feel like I owe it to her to prove her right. I can see myself continuing in this sport for years to come.

BBG: Do you recall your competition stats?  How do your comp’ stats compare to your non-competition stats?

Trey: I weighed in at 147 lbs. for my competition. About a month ago, March, I weighed around 190lbs. Not bad for offseason. Well, I just began my 12-week diet for the Adela Garcia Classic on June 23rd. And I’ll be happy if I weigh in around 160 lbs! Bodybuilding is such an amazing sport and no matter what place I receive, just seeing my improvement from one year to the next is satisfying enough for me. With that said, I still want First Place dammit!

BBG: What was your contest prep like?

Trey: After two years of training, I was finally ready to compete! Preparing for this competition and dieting for 10 long, grueling weeks were probably the hardest time of my life. Every day was a constant struggle. While my friends were enjoying their summers, I was either doing cardio at the gym or staring at the nearest clock waiting for my next unsatisfying meal to come along. Despite everything I went through, stepping on stage and seeing the open-mouthed looks from people in the crowd as they admired my aesthetics, seemed to make it all worth it!

BBG: What are your main goals in working out?

Trey: I always train with the mentality of improving my body in every aspect. Everyone wants to be bigger, stronger, faster. Well, bodybuilders are just that, superheroes.

BBG: Did you play or excel at any sports?

Trey: My 8th grade year I suffered a distal radius injury in my right arm during football practice. After that my mom pulled the plug on my sports career. Throughout high school I marched with the band and watched my fellow ex-teammates dominate the field while I sat on the sidelines. However, my senior year of high school I joined the swimming team.

BBG: What about outside the gym? What are your most energetic pursuits?

Trey: There’s life outside the gym?!? I’m just kidding.

Currently, I’m studying to become a PT, Physical Therapist, and hopefully one day I’ll be able to open a rehab with my mother who happens to be a Speech Therapist.

BBG: That sounds great. Good luck with that. Now, we’re curious about what your typical training routine looks like. Can you fill us in?

Trey Alvarado's front lat spread in competition

Trey: I’ve recently adopted a periodization style of training and combined it with Jim Wendler’s 5/3/1 program. I believe that a holistic style of training is the way to go. “Holistic” signifies a relationship to whole systems as opposed to breaking things down to their parts. It’s macro, not micro. Picture a river. The more tributaries that flow into it the larger and faster that river will be. Likewise, by utilizing a variety of workout styles, you can focus these styles on one goal — more muscle — and, flowing together, they can help you reach that end faster. This way of training utilizes a variety of training techniques to stimulate muscle growth. Think of it as ultimate muscle confusion. Have you ever wondered why pro’s such as Branch “Quadrasaurus” Warren never does the same workout twice?

To start off, first week is my heavy week,focusing on 5-7 rep sets and the use of compound exercises. Second week is my intense week, focusing on the use of slow negatives, training to failure, pre-exhaust and drop sets. Third week I train the old-school conventional bodybuilding way, focusing on the 10-12 rep range with a mix of compound exercises and machines. Fourth week is my de-load week and gives my body time to recover, grow and prepare itself for the next heavy week to come. This fourth week is my light week, focusing on 15-20 rep sets and the use of isolation exercises. Then I start all over. If I get bored of this routine than I simply switch it up and do another program.

Here is my general rotation:

  • Monday: Chest, Biceps, and Abs
  • Tuesday: Quads, Calves, and Glutes
  • Wednesday: Cardio/Rest day
  • Thursday: Front & side delts followed by Triceps & Abs
  • Friday: Back, Rear delts, and Traps
  • Saturday: Hamstrings, Calves, and Glutes
  • Sunday: Cardio/Rest day

BBG: What about your diet?
Trey: Be consistent, be flexible, be prepared! In order to be successful in bodybuilding, one must be consistent with training and diet. This is how my typical day looks like.

Trey's Diet

  • 6 egg whites, 1 whole omega egg
  • 2 slices of whole wheat toast
  • 1/2 cup of oatmeal
  • 6oz of OJ
  • 1 Bluebonnet Super Earth Multinutrient Vitamin
  • 2 capsules of MRM Smart Blend

(Breakfast is great way to kick start your metabolism for the day!)

  • 7.5 oz of chicken (I use Costco’s 99% fat free chicken)
  • 200-250g of sweet potato
  • 7oz of 96/4 ground beef
  • 1 cup of white rice/ 200g of baked potato
  • 1 Bluebonnet Super Earth Multinutrient Vitamin
  • 2 capsules of MRM Smart Blend
  • (this is my pre-training meal. I love eating beef/steak pre- workout)


Post workout supps:

  • All-American EFX Karbolyn mixed with a 20oz gatorade.
  • 1 scoop of AllMax Nutrition Glutamine.
  • 5g of Prolab Creatine Monohydrate.
  • (immediately post-workout)

20 minutes later I drink 40g of a cold-filtered Isolate protein called Bio-Whey

  • 7.5 oz of chicken
  • 1 1/4 cup brown rice
  • 7.5 oz of tilapia
  • 1/2 of an avocado
  • 1 Bluebonnet Super Earth Multinutrient Vitamin
  • 2 capsules of MRM Smart Blend
  • 2 scoops of Bio-Whey Protein
  • 2 teaspoons of peanut butter
  • 40 minutes later I take 4 capsules of ZMK and knock out

BBG: Do you have cheat days/meals?

Trey: Yes, my cheat day is on Sunday. This is also a cardio day for me. I wake up, do my cardio, and eat a good breakfast. I eat whatever I want while still following the 3hr rule. I don’t like to splurge on these days. I try to eat in moderation while getting my weekly cravings out of the way.

BBG: Do you drink alcohol?

Trey: I know I probably shouldn’t touch alcohol, but I am a college student and it’s definitely hard to abstain from drinking every once in awhile. When I do drink, I don’t get belligerently drunk either. Alcohol can really ruin your gains.

BBG: What about supplements? How important are they to you?
Trey: I feel that proper supplementation really does make a difference. I take multivitamins, fish oils, glutamine, kre-alkalyn, a pre-workout energy mix, post-workout carb mix, protein, and ZMK.

BBG: What are your favorite exercises or body parts to work? What do you consider your best body part? Do have a body part that’s especially challenging to make headway on?

Trey: There’s nothing better than a sick pump in the shoulders so I really enjoy doing shoulder presses. My shoulders are definitely my greatest feature. I feel like I have complete mind-muscle connection in that area; I wish that were the case for my legs. My entire lower body seems to be the most stubborn area and resistant to change.

BBG: If someone were going to work out with you, what are they in for, what’s your workout style? What would you want from a partner?

Trey: I have yet to find a workout partner who can train on my level. I usually train solo but I’ll never turn down the opportunity to workout with someone else. It is very comforting knowing that someone is there to spot you on an exercise. I always manage to lift heavier with more reps when I have a partner.

Those who workout with me can testify that when I train, I always go hard in the paint! I like to start with heavy compound movements, continuing with some isolation techniques, and sometimes finishing with a Hany Rambod, FST-7 approach. That’s a good workout for me.

I would definitely like training with someone who is stronger than me. Nothing is more motivating than to see someone out lift me. I would need a partner who is going to be consciously aware of how I’m feeling during a movement and being able to time when it is appropriate to jump in and help me bang out those last few reps.

BBG: If you could give our readers one piece of advice what would it be?

Trey: If I could give one piece of advice, I would definitely say that one of the most important things to remember is to never compare yourself to someone else! I’ve made this mistake in the past and it only leads to frustration. There are always those genetically gifted people in the gym who don’t diet or work nearly as hard as you and they will still see gains similar or greater than yours. Don’t let this discourage you! Everyone’s body is different and what might work for that person might not work for you. It is important to find out what works for you and go with it from there. Just stay strong!

BBG: Finally, can you give us your workout for just one body part: back or legs, shoulders, chest or arms, even abs. Just pick your favorites.

Let’s do chest and shoulders!


Routine #1

  • Complete my Bench Press lift according to Jim Wendler’s 5/3/1.
  • Incline Dumbbell press 3 x 8-12
  • Flat Dumbbell Fly 3 x 8-12
  • Superset Dips w/ Cable Crossovers 3 x 8-12
  • Routine #2:
  • Hammer Strength Incline Press 4 x 8-10
  • Machine Chest Press 4 x 8-10
  • Flat-Bench Dumbbell Fly 4 x 8-10
  • Cable Incline Fly 7* x 6-8

* FST-7


Routine #1

  • Complete my Shoulder Press according to Jim Wendler’s 5/3/1
  • Single arm side raises 3 x 8-12
  • Front Raises 3 8-12
  • Standing Cable Face Pulls 7* 8-10
  • Routine #2
  • Seated DB press 4 x 8-10
  • Lateral Raise 4 x 8-12
  • Barbell Front Raise 4 x 8-10
  • One-arm Cable Lateral Raise (Behind the back) 7* 8-10


Routine #3

  • One- arm cable Bent over Lateral Raise 4 x 8-12
  • Face Pull 4 x 8-12
  • Bent over Lateral raise 7* 8-12