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Alex Carneiro: International Trainer & Fitness Body Transformation Expert

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Alex Carneiro

About Alex Carneiro

Alex started training when he was around the age of 17. He was hanging around with his older brother in Brazil during summer break and was incredibly bored. As a way of getting him out of the house and stop playing video games all day, his older brother, Igor took him to his local gym just for a couple of days. A couple of days what enough to get him hooked into training.

During that summer, he met some dedicated individuals who shared with him how they became so big and shredded. Once he returned to Santiago-de Chile (where he currently lived at the time) all his peers were impressed by how much he had changed in so little time. As time went by he knew he wanted to get himself more involved in the industry but he had no one to teach him or guide him to the right path.

Early Life

Since he was a child he would always watch those 90’s action movies where all the heroes were big and strong. It was only several years later did he find out there was a rewarding sport that would judge competitors for their size, proportion, and symmetry of their bodies.

As time went by he started doing his own research online on the sport and day by day he would read more and more articles on nutrition, training, and supplementation. It was really interesting for him to learn as much as he could and then apply it to his own life. People around him told him he started to look bigger and he just kept doing what he had been reading about.

Competitions & Awards

As the years went by, he did his first bodybuilding competition when he was a teen, at the age of 19 and placed happily 3rd. After taking some years off he came back into the stage and won the open light heavy local Colorado Northern competition in 2010. Now with the introduction of the new NPC Men’s Physique competition that’s where his path and journey will be headed.

Year Awards Placing
2015 IFBB Mile High Pro 3rd
2015 IFBB MuscleContest Vegas Atlantis 3rd
2015 IFBB MuscleContest L.A. Grand Prix Pro 4th
2015 IFBB Governor’s Cup 5th
2014 IFBB Mile High Pro 2nd
2014 IFBB MuscleContest L.A. Grand Prix Pro 6th
2013 IFBB Mr. Olympia 10th
2013 IFBB Greater Gulf States 2nd
2013 IFBB MuscleContest L.A. Grand Prix ProGran Prix Pro 3rd
2012 IFBB Houston Pro 2nd
2012 IFBB MuscleContest L.A. Grand Prix Pro 5th
2012 IFBB Governor’s Cup 2nd
2011 NPC Jr. Nationals – 1st Place Class A Qualified to be IFBB Pro
2011 NPC Jr. USAs 3rd Class A
2011 NPC Northern Championships Height Class Winner 1st
2011 NPC MuscleContest Championships Height C 1st *Overall Champion Men’s Physique
2010 Olympia Muscle and Fitness Model

 

Via Wikipedia

How Does Alex Stay Motivated?

As he says, Motivation comes from wanting to be the best of the best. He says he stays motivated daily by thinking that all his hard work pays off in the end. At first, when he began his journey into the fitness world he did not know this as he was not planning on doing as much as he has today, however now he truly knows that hard work DOES pay off and keeping his eyesight on what he wants keeps him moving and training every day. Being part of the Optimum Nutrition Team also keeps him constantly motivated to be the best as he is representing the best.

 

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I love fitness and the lifestyle that surrounds it because it’s not something everyone can do. You can buy the most expensive car or clothes in the market and the biggest house on the block but you cannot buy dedication, will, passion and character.

Alex Carneiro Workout Routine

Alex Carneiro

Day 1: Chest/Biceps/Abs

AM:

  • Incline Dumbbell Chest Press: 4 sets of 12 reps
  • Machine Chest Press: 4 sets of 12, 10, 8, 8 reps
  • Standing EZ Barbell Curls: 4 sets of 12-15 reps
  • Smith Machine Flat Bench Chest Press: 4 sets of 12-15 reps
  • Standing Dumbbell Hammer Curls: 3 sets of 12-15 reps
  • Cable Crossover: 4 sets of 15, 15, 12, 12 reps
  • Preacher Curls: 3 sets of 12-15 reps
  • Hanging Leg Raises: 4 sets of 15 reps
  • Reverse Crunches: 4 sets of 12 reps

PM:

  • Cardio Moderate Intensity: 35 minutes

Day 2: Shoulders/Triceps/Abs

AM:

  • Smith Machine Military Presses: 4 sets 12, 10, 10, 8 reps
  • Skull Crushers: 4 sets of 12-15 reps
  • Lateral Raises: 4 sets of 12-15 reps
  • Triceps Rope Pressdowns: 4 sets of 15 reps
  • Reverse Flyes: 4 sets 12, 12, 10, 8 reps
  • Triceps Pushdown: 4 sets 12-15 reps
  • Dumbbell Incline Raises: 4 sets of 15 reps
  • Bench Dips: 1 set to failure
  • Hanging Leg Raises: 4 sets of 15 reps
  • Russian Twists: 4 sets to failure

PM:

  • Cardio Moderate Intensity: 35 minutes

Day 3: Legs/Calves

  • Leg Press: 6 sets of 15 reps
  • Hack Squats: 4 sets of 12 reps
  • Leg Extensions: 8 sets of 12-15 reps
  • Lying Leg Curls: 6 sets of 12-15 reps
  • Dumbbell Lunges: 3 sets to failure
  • Standing Calf Raises On Machine: 6 sets of 20 reps
  • Seated Calf Raises: 6 sets of 20 reps
  • Donkey Calf Raises: 5 sets of 20 reps

Day 4: Back/Abs

AM:

  • Pull-Ups: 6 sets of 12 reps
  • T-Bar Row: 4 sets of 12 reps
  • Lat Pulldowns: 4 sets of 12 reps
  • One-Arm Rows: 4 sets of 12 reps
  • Close Grip Pulldowns: 3 sets of 10 reps
  • Reverse Grip Lat Pulldowns: 3 sets of 10 reps
  • Back Extensions: 5 sets of 15 reps
  • Abdominal Crunch Machine: 4 sets of 20 reps
  • Hanging Leg Raises: 4 sets of 20 reps

PM:

  • Cardio Moderate Intensity: 35 minutes

Day 5: Biceps/Triceps

AM:

    • Superset:
      Standing EZ Bar Biceps Curls: 4 sets of 12 reps
      Skull Crushers: 4 sets of 12 reps
    • Superset:
      Standing Dumbbell Hammer Curls: 4 sets of 12 reps
      Triceps Rope Pressdowns: 4 sets of 12 reps
    • Superset:
      Preacher Curls: 4 sets of 12 reps
      Seated Triceps Extensions: 4 sets of 12 reps
  • Machine Dips: 4 sets to failure

PM:

  • Cardio Moderate Intensity: 35 minutes

Day 6: AM Cardio Only

  • Fasted Cardio: 40 minutes

Day 7: Off

Rest Day.

Nutrition Plan

Nutrition, in his opinion, is one of the most essential components in any training regimen. If you don’t have your nutritional plan made to fit you then it will be hard to achieve your goals.

Alex Carneiro nutrition plan

Meal 1:
  • 8 egg whites, 2 yolks
  • 1 cup oatmeal (dry)
  • 1 banana
  • 20 oz water
Meal 2:
  • 6 oz of chicken
  • 1 cup steamed veggies (spinach, broccoli, snap peas)
  • 20 oz water
Meal 3:
  • 8 oz lean (93/7) ground beef
  • 8 oz white potato
  • 20 oz water
Meal 4:
  • 2 scoops 100% Whey Gold Standard
  • 1 banana
Meal 5:
  • 8 oz lean (96/4) ground turkey
  • Spinach Salad
  • 20 oz water
Meal 6:
  • 2 scoops 100% Optimum Casein

 

Current Body Stats

  • Location: Denver, CO
  • Height: 5’11”
  • Weight: 194 lbs
  • Years Bodybuilding: 5+
  • Favorite Bodypart: Calves and Triceps
  • Favorite Exercise: Triceps Rope Pressdowns
  • Favorite Supplements: Hydrobuilder, AmiN.O. Energy, Optimum
  • Occupation: Personal Trainer, Pro-Fitness Model, and Nutritionist

Future Bodybuilding Plans

He says: I will keep hitting most national shows until I can prove to the judges that I can earn that pro card. Meanwhile, as that goes by I will keep also shooting with famous magazines in the industry like Muscle & Fitness. The main thing is that I will enjoy the path of anything that comes ahead.

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