Diet and training – Alice Matos

Diet, training and supplementation of athlete Alice Matos

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

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

It uses the method of supersets in some of your workouts and exercises such as squat It is lunges.

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

Training 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

Training B – Upper limbs

• Pullover 3×12-18
• 3×12-18 machine row
• Machine shoulder press 3×12-18
• Superseries – Frontals with Sides 3×12-18
• Superseries – Tricep extension on machine with Funds 3×12-18

Training C – Lower limbs

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

Training 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

Training 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 5x a week, normally opting for the bike or elliptical for around 40 to 50 minutes.

Diet

Alice Matos eats 6 meals a day, all of which consist 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, after 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 lunch.

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