alice matos workout plan

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.

Trains 5 times a week and divides your workouts into upper and lower limbs.

It uses the method of superseries in some of your workouts and exercises like the squat and lunges.

Do 3 sets per exercise and the number of repetitions for each set ranges from 12 to 18 repetitions.

Training A - Lower limbs

Alice Matos training plan

Workout B - Upper Limbs

Training C - Lower limbs

Workout D - Upper Limbs

Training E - Lower limbs

In addition to weight training, Alice Matos does cardiovascular training 5x a week, usually opting for the bicycle or elliptical trainer for about 40 to 50 minutes.

Alice Matos diet


Alice Matos makes 6 meals a day, all of them composed 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 oat flakes
  • Meal 2: 150g chicken breast with 100g brown rice / brown 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

alice matos feeding


Finally, here is the supplement for this athlete.

Glutamine - 4 x 5g per day - pre, during, after training and before bedtime.

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

L-Carnitine -Before cardio.

Multivitamin, Vitamin E, Ç and Omega 3 - For lunch.

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