Diet and training – Alice Matos

Diet, training and supplementation of athlete Alice Matos

Alice Matos is a Brazilian athlete who is 1.57m tall and weighs approximately 56kg.

He trains 5 times a week and divides his training into upper limbs and lower limbs.

It uses the method a lot supersets in some of your workouts and exercises like the squat It is lunges.

Do 3 sets per exercise and the number of repetitions per set is between 12 and 18 repetitions.

Workout A – Lower limbs

• Superseries – Leg Extension with Leg Curl 3×12-18
• Press 3×12-18
• Superseries – Squat with Lunges switch 3×12-18
• Superseries – Lunges at smith with pop squat 3×12-18
• Superseries – Walking dumbbell lunges with Free weight lunges 3×12-18
• Adductors 3×12-18

Workout B – Upper limbs

• Pullover 3×12-18
• Machine Row 3×12-18
• Machine Shoulder Press 3×12-18
• Superseries – Frontals with Sides 3×12-18
• Superseries – Tricep extension on machine with Funds 3×12-18

Workout C – Lower limbs

• Lunges 3×12-18
• Squat 3×12-18
• Single leg press 3×12-18
• Superseries – Gluteus extension with Dead weight straight legs 3×12-18
• Abductors 3x-12-18

Workout D – Upper limbs

• Chest press 3×12-18
• Superseries – Frontals with Seated row 3×12-18
• Shoulder press 3×12-18
• Inclined sides 3×12-18

Workout E – Lower limbs

• Leg curl 3×12-18
• Seated leg curl 3×12-18
• Dead weight straight legs 3×12-18
• Lunges at smith 3×12-18
• Adductors 3×12-18

In addition to weight training, Alice Matos does cardiovascular training 5 times a week, usually opting for the bike or elliptical for around 40 to 50 minutes.

Diet

Alice Matos eats 6 meals a day, all of which are made up of good sources of protein, such as egg whites, chicken breast and salmon.

Here is Alice Matos' diet.

• Meal 1: 6 egg whites with 40g of oat flakes
• Meal 2: 150g chicken breast with 100g brown rice/wholemeal pasta and salad
• Meal 3: 30g whey protein
• Meal 4: 150g salmon or filet mignon and vegetables
• Meal 5: 6 egg whites
• Meal 6: 30g casein, probolic or pro complex

Supplementation

Finally, here is this athlete’s supplementation.

Glutamine – 4 x 5g per day – pre, during, post training and before bed.

BCAA’s – 10g during training and before cardio.

L-Carnitine -Before cardio.

Multivitamin, Vitamin E, W It is Omega 3 – For snack time.

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