Diet Plan

Alex Carneiro Diet Plan, Workout Routine, Exercise, Body Measurements

Alex Carneiro
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Who is Alex Carneiro?

Alex Carneiro, who was born in Brasilia, Brazil in 1987, has been on the move for most of his life. Alex was born and raised in Rome, Italy, and when he was ten years old, his family moved to Chile.

In his adolescent years, Alex Carneiro developed a fascination for the incredible bodies of Sylvester Stallone and Arnold Schwarzenegger and felt driven to have a terrific physique like his action movie idols.

At the age of 17, when he was first introduced to the weight room by his older brother, Alex’s love for fitness began to shine through. Initially, Alex’s lack of knowledge about exercise and nutrition prevented him from making the gains he wanted.

However, he quickly succeeded in expanding his understanding of fitness after moving to Colorado, USA, and starting his university studies. Since then, he has established himself as a well-known fitness model, personal trainer, and bodybuilder. In 2011, he received his IFBB Pro Card.

This is Alex’s tale.

Body Measurements of Alex Carneiro

Full Name: Alex Carneiro
HEIGHT: 5’11” (180cm)
WEIGHT: 185 – 195lbs (83.9 – 88.5kg)
NATIONALITY: Brazilian/American
PROFESSION: IFBB Men’s Physique Pro Bodybuilder, Fitness Model, Personal Trainer, Kinesiologist, Nutritionist, Sponsored Athlete
ERA: 2000, 2010

Accomplishments

Alex Carneiro

Career Accomplishments

  • Pro Bodybuilder Men’s Physique IFBB
  • Exercise Model
  • Individual Trainer
  • Kinesiologist
  • Nutritionist
  • Featured Athlete

Competition Outcomes

2016

  • NSL Pro Championships – 1st Place

2015

  • Mile High Pro (IFBB) – 3rd place
  • MuscleContest Vegas Atlantis (IFBB) – 3rd place
  • MuscleContest L.A. Grand Prix Pro (IFBB) – 4th place
  • Governor’s Cup (IFBB) – 5th place

2014

  • Mile High Pro (IFBB) – 2nd place
  • MuscleContest (IFBB) L.A. Grand Prix Pro – 6th place

2013

  • Mr. Olympia (IFBB) – 10th place
  • Greater Gulf States (IFBB) – 2nd place
  • Gran Prix Pro (IFBB) – 3rd place

2012

  • Houston Pro (IFBB) – 2nd place
  • Grand Prix Pro (IFBB) – 5th place
  • Governor’s Cup (IFBB) – 2nd place

2011

  • Junior Nationals Championships (NPC) – 1st Place Class A (Qualified to be IFBB Pro)
  • Junior USA Championships (NPC) – 3rd place Class A
  • Northern Championships (NPC) – Height Class Winner 1st – Men’s Physique
  • MuscleContest Championships (NPC) – 1st and Overall Champion Men’s Physique

2010

  • Olympia Muscle and Fitness Model Search – 3rd place
  • NPC Northern CO Bodybuilding Open Light Heavyweight – 1st place

2009

  • NPC Colorado Natural Championship – 3rd place

Biography

Background In Fitness Of Alex Carneiro

Alex Carneiro, who was born in Brasilia, Brazil in 1987, spent a lot of his childhood moving due to the nature of his parents’ professions. His mother was a physician, while his father served as a diplomat for the UN. He moved to Rome, Italy, when he was just 1 year old, where he lived his early years. When Alex was ten, his parents decided to move to Chile after several years of residing there.

For around eight years, Alex, his parents, and his older brother resided in Chile. During this period, Alex became passionate about fitness and drew motivation from his older brother, who frequently went to the gym to lift weights.

At the age of 17, Alex was introduced to his neighborhood gym, where he participated in aerobics courses alongside his brother. Alex was inspired to develop a terrific body like his heroes, action movie stars Arnold Schwarzenegger, Sylvester Stallone, and Jean Claude Van Damme, during this time by their outstanding physiques.

Alex’s initial attempts to develop lean muscle were unsuccessful, and he attributed this to his ignorance of fitness. At the age of 17, I sporadically began lifting weights, but I knew very little about it and much less about anatomy, physiology, nutrition, or dietary supplements. Everything necessary to develop a body, according to Alex Carneiro

Increasing His Knowledge Of Fitness

Alex started looking into techniques to gain lean muscle to overcome his lack of success in the gym. After being intrigued by the way the body develops muscles and functions, Alex wanted to put his enthusiasm for fitness into something more, so he started looking into studying fitness at college.

But Alex didn’t have the resources he needed to learn more about fitness when he was living in Chile. Alex then understood that he would have to think about leaving Chile to pursue his academic goals. After some time, Alex decided to relocate to America.

At a university in Colorado, Alex started his studies for a degree in physical therapy. After that, Alex had access to all the information he required to advance his understanding of fitness. A short while later, Alex concluded that physical therapy wasn’t the correct field for him, so he changed his focus to sports and exercise science.

Alex started using his newly acquired fitness knowledge for his workouts at the gym after learning everything he needed to know about training and nutrition. Alex was able to advance quickly because of his hard work and dedication.

His Fitness Career’s Formation

Throughout his time in college, Alex worked hard in the gym in addition to his studies to develop a beautiful physique. Alex then realized that he wanted to advance his fitness profession and joined the fitness modeling business to do so.

Eventually, a photographer noticed Alex and approached him after being amazed by the improvements he had made in the gym. After only a few short months, Alex’s career as a fitness model took off. Since then, Alex has appeared in several renowned fitness publications all around the world.

Some of Alex’s training colleagues pushed him to compete on the bodybuilding stage due to his outstanding growth in the gym. He became fascinated with the concept right once and started making preparations to enter the cutthroat bodybuilding business.

However, Alex also heard several critical remarks from individuals close to him, implying that he wasn’t good enough to compete in bodybuilding. Alex decided to ignore the negative and set out to disprove his critics.

Competing On The Stage Of Bodybuilding

Alex started working out with Chris Williamson, his trainer since he needed help to reach his bodybuilding goals. Alex received guidance from Chris as he prepared for his first tournament, and Chris laid out a schedule for his diet and exercise.

Alex competed in the NPC Colorado Natural Championship in 2009 and came in third. Alex was more motivated than ever before as a result of his outstanding achievement, which made him feel proud. One of Alex’s best performances came just one year later when he won the 2010 NPC Northern CO Bodybuilding competition.

The pinnacle of Alex’s bodybuilding career occurred in 2011 when he won the NPC Junior Nationals Championships and subsequently received his IFBB Pro Card.

Alex was able to establish himself in the bodybuilding world with the help of Chris, his trainer, and disprove the doubters.

After achieving his fitness objectives, Alex set his sights on assisting others in doing the same, and to do this, he decided to become a well-known personal trainer.

Training

In the off-season for bodybuilding, Alex works out at least 4-5 times a week. Alex works out every day of the week when getting ready for contests, doing high-intensity cardio on his typical rest days. He exercises year-round to keep his physique as thin as possible, which allows him to eat more to meet his macronutrient targets.

Unless he reaches a plateau, Alex sticks to the same exercise regimen all year. If this occurs, Alex concentrates more on his sluggish body parts. Although he performs higher repetitions on specific muscle regions, such as the calves or abs, his typical rep range is 8–12 per session.

Alex maintains his concentration when entering the gym to make the most of his workouts. This, according to Alex, is the reason behind his continued self-improvement: “I never step into the gym and offer it mediocrity; I always give it my best.”

Here are some of Alex’s favorite workouts for developing the ideal mind-muscle connection:

Favorite Workouts

  • Squats – the best exercise for all-round fitness, and great for building leg strength.
  • Military Press – the best exercise to build strong, broad shoulders.
  • Bent-Over Barbell Rows – creates thickness in the back.

The training split for Alex looks like this:

Split Training For Alex

Alex Carneiro

Monday

Chest, Biceps, Abs, and Cardio

  • Incline DB Press: 4 sets of 8-12 reps
  • Incline DB Fly: 4 sets of 10 reps
  • Flat Bench Press on Smith: 4 sets of 8-12 reps
  • Pec Dec Machine: 4 sets of 15-20 reps
  • EZ Bar Biceps Curl: 4 sets of 10-12 reps
  • Hammer Curls: 3 sets of 10 reps
  • Preacher Curls: 4 sets of 15-20 reps
  • Hanging Leg Raises: 4 sets to failure
  • 30 Min Moderate Intensity on Treadmill

Tuesday

Delts, Triceps, Abs, and Cardio

  • Military Press on Smith Machine: 4 sets of 8-10 reps
  • Tricep Dips: 4 sets of 15 reps
  • DB Lateral Raises: 5 sets of 10 reps
  • Rope Pressdown on Incline Bench: 4 sets of 12 reps
  • Reverse Peck Deck: 4 sets of 12 reps
  • Skull Crushers on cable: 4 sets of 10 reps
  • Front Raises: 4 sets of 10 reps
  • Side Hanging Leg Raises: 4 sets to failure
  • 30 Min Moderate Intensity on Treadmill

Wednesday

Quads, Hams, Calves

  • Leg Extensions: 6 sets of 12-15 reps
  • Leg Press: 4 sets of 10 reps
  • Lying Leg Curls: 5 sets of 12 reps
  • Squats on Smith Machine: 4 sets of 12 reps
  • Walking Lunges to Failure
  • Seated Calf Raises: 6 sets of 12-15 reps
  • Standing Calf Raises: 8 sets of 12 reps
  • Jumping Rope: 5 min

Thursday

(AM) – Back, Delts, Abs, and Cardio

  • Pull Ups: 4 sets of 10 reps
  • Pull Ups with Rope: 3 sets of 8 reps
  • Lat Pulldowns: 4 sets of 10-12 reps
  • Reverse Peck Deck: 4 sets of 10 reps
  • DB Bent Over Rows: 4 sets of 10 reps
  • Seated Row Machine: 3 sets of 10 reps
  • Pull Down Reverse Grip: 3 sets of 12 reps
  • Back Extensions
  • Cable Crunches: 4 sets to failure
  • 30 Min Moderate Intensity on Treadmill

Friday

(AM) – Triceps, Biceps, Abs

  • Skullcrushers: 4 sets of 10 reps
  • Incline Bench Curls: 4 sets of 12 reps
  • Tricep Pushdowns: 3 sets of 10 reps
  • Rope Hammer Curls: 4 sets of 10 reps
  • Reverse Grip Curls: 4 sets of 10 reps
  • Tricep Dips to Failure
  • Concentration Curls: 4 sets to failure
  • Russian Decline Twists to Failure
  • Hanging Leg Raises to Failure

Saturday

  • 45 Mins of HIIT Cardio

Sunday

  • Rest Day

Nutrition

After experimenting with various dietary strategies for several years, Alex discovered that a diet strong in protein and low in carbohydrates is most effective for him. He typically consumes chicken, tilapia, and egg whites while consuming lean protein, along with a whey protein shake soon after working out.

The diet Alex uses to maintain her slim figure is listed below:

Alex’s Food Program

Meal 1

  • 2 Egg Yolks
  • 8 Egg Whites
  • ½ Cup of Oatmeal
  • 1 Banana

Meal 2

  • 8oz of Steak
  • 1 Potato
  • 1 Cup of Steamed Vegetables

Meal 3

  • Protein Shake

Meal 4

  • 10oz of Ground Turkey
  • 1 Potato
  • 1 Cup of Steamed Vegetables

Meal 5

  • Greek Yogurt
  • 1 Tbsp of Honey

Meal 6

  • Casein Protein

Influences And Idols

Alex’s older brother was a great inspiration to him when he was a teen. He pushed Alex to adopt a workout regimen and get a fantastic physique like him. Alex also looked up to Arnold Schwarzenegger because of his accomplishments in bodybuilding and his success in fields other than fitness.

Later on, fitness legends like Greg Plitt, Eduardo Correa, and Brandon Curry served as inspiration for Alex. Alex aspires to be like them and admires their excellent symmetry and powerful bodies.

What Alex Carneiro Can Teach Us?

We’ve learned from Alex Carneiro that developing a fantastic body requires a lot of patience. Due to a lack of fitness expertise at the beginning of his fitness adventure, he was unable to improve.

But everything started to change when he began taking classes at the university. He was able to create a muscular, shredded body by using his fitness knowledge in his workouts and diet.

Despite hearing criticism along the way, Alex learned to take it in stride and overcame it to do great things in life, including gaining his IFBB Pro Card in 2011.

Alex consistently put forth the effort, worked with passion, and achieved outstanding results. If you adopt Alex’s mentality, you might someday succeed in doing the same.