Diet, training and supplementation of athlete Andreia Brazier

Andreia Brazier is a Brazilian athlete who is 1.65m tall and weighs around 53kg.

His training plan is done six times a week, with Thursday being a rest day. He uses between four and five sets of exercises and usually does 10 repetitions per set.

He doesn't use many exercises per workout, but those he does use are mostly of excellent quality and the most effective for good results.

In terms of nutrition, it is a pre-competition diet with six meals a day, all of them with quality protein sources, and in which the use of carbohydrates is scarce.

As for supplementation, it uses the classics protein shakes, BCAA’s and some more supplements as you will see below.

Find out about Andreia Brazier's diet, training and supplementation below.

Workout plan

Monday – Chest

• Flat bench press – 4 sets x 10 reps
• Incline bench press – 4 sets x 10 reps
• Push ups – 4 sets x 15 reps
• Openings – 4 sets x 10 reps
• Cable openings – 4 sets x 10 reps

Tuesday – Back and Abs

• Elevations – 4 sets x 10 reps
• Dorsal pull – 4 sets x 10 reps
• High row – 4 sets x 10 reps
• Seated row – 4 sets x 10 reps
• Suspension leg raises – 4 sets x 10 reps

Wednesday – Legs

• Squat – 5 sets x 10 reps
• Press – 5 sets x 10 reps
• Sumo deadweight – 5 sets x 10 reps
• Leg extension – 5 sets x 20 reps

Friday – Chest, shoulders and abs

• Chest press – 5 sets x 12 reps
• Dumbbell Shoulder Press – 5 sets x 12 reps
• Decline push-ups – 5 sets x 15 reps
• Lateral pulldown with cables – 8 sets x 10 reps
• Side crunches in suspension – 8 sets x 10 reps

Saturday – Legs

• Deadlift with semi-stretched legs – 4 sets x 10 reps
• Leg curl – 4 sets x 12 reps
• Walking Lunges – 4 sets x 60 reps
• Leg extension – 4 sets x 10 reps
• Squat – 4 sets x 10 reps

Sunday – Back and abs

• Dumbbell row – 5 sets x 10 reps
• Elevations – 5 sets x 8 reps
• Inverted openings – 4 sets x 12 reps
• Leg raises – 10 sets x 10 reps
• Board – 5 sets x 15 reps
• Barbell row – 5 sets x 10 reps

Pre-competition diet

• Meal 1
• Rye bread
• Cottage cheese
• Smoked salmon

• Meal 2
• Chicken breast

• Meal 3
• Fish
• Broccoli

• Meal 4
• Whey shake

• Meal 5
• Extra lean red meat
• Sweet potato
• Broccoli

• Meal 6
• Protein Pancake
• Peanut butter

Supplements

• Fish oil
• Glutamine
• BCAA's
• Protein powder
• Multivitamin

Source: Simplyshredded.com, Cutandjacked.com, Facebook and Instagram

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