Fitness Model Alexandre Carneiro Talks With Simplyshredded.com

Fitness Model/Bodybuilder Alexandre Carneiro Talks With Simplyshredded.com

How did you get started with bodybuilding?

My journey into bodybuilding began before I even known it had began. Since I was a child I would always watch those 90’s action movies were all the heroes were big and strong. It was only several years later did I find out there was a rewarding sport which would judge competitors for their size, proportion and symmetry of their bodies. I got start right around when I had turned seventeen. My older brother took me to his local gym simply because I was really bored over a summer and he thought taking me there would give me something to do. When I got there I met some really big guys and I really wanted to look like them. As time went by I started doing my own research online on the sport and day by day I would read more and more article on nutrition, training and supplementation. It was really interesting for me to learn as much as I could and then apply it to my own life. People around me told me I started to look bigger and I just kept doing what I had been reading about.

To be honest I feel like I have truly began my path into competitive bodybuilding a couple of months ago when I met my coach Rick Sosias at Inner Strength gym here in Denver. He made me realize what the sport was truly about and now I feel like I am taking my first steps again into the sport.

Where does your motivation come from?

Originally my motivation actually came from the negative minds of others. Both my family and friends were really not that supportive initially with the decision of me going into the sport. It was them telling me that I couldn’t do it that inspired me to keep going on and one day prove to them that I could actually make my goals turn true. Now days I get my motivation from both my coach Rick Sosias and Chris Williamson. They both keep me going and pushing as hard as I can. Without them I don’t believe I could keep training harder and harder. They also teach me new things on a weekly basis and that makes me want to reach for the sky. My wife is also an inspiration for me to keep going on and on as she also competes and motivates me to keep going on.

My ultimate motivation comes from my inner goal to one day become a pro-bodybuilder.

What workout routine has worked best for you?

Honestly I don’t’ have a stable routine. Whenever I train with either my coaches Chris or Rick they teach me something new to stimulate growth. I have always also believed that if something works than there is not too much need for change. Once in a while I will simply change the order of what muscle groups I work throughout the week however I tend to keep it the same. Some patterns I tend to keep however is keeping my legs day at the beginning of the week and work on lagging parts as well at the beginning of the week. In addition, I tend to start my trainings with whatever part I feel I need to improve the most. This way I can dedicate more energy for the specific part at the beginning.

If you have to pick only 3 exercises, what would they be and why?

I would probably pick: Squatting, military presses and bent-over barbell rows. I would pick those first because they are all compound exercises, meaning they work more than one joint at a time. In addition they are mass exercises which will help building a bigger body. Squatting despite not being the favorite exercise for many, releases more hormones than other exercises hence it helps getting bigger, in addition you can’t build big legs without them. Secondly the military press because big shoulders are hard to build and military presses hit them well. Thirdly bent-over barbell rows build thickness to the back which is always needed for any bodybuilding competition.

What is your diet like?

Currently I am in my off-season. At this moment I am trying to eat lean foods with high calories. I do not wish to put on sloppy weight and have to work harder during my pre-contest season to shed that off. Secondly I always try and stay on the leaner side even during my off-season.

I always try to aim for 40-60g of protein per meal and 50-80g of carbs. I try and not consume too many fats unless they derive from fish, avocado or nuts.

They say that the pre and post-workout meals are the most vital meals for the day, what do yours consist of?

I agree with that, especially post-workout. I always tend to have a solid meal an hour and half before training and then before going to train I drink 30g of Hydrowhey to have aminos flowing through my blood while training. My post workout meal consists in first immediately after ending my training drinking 50g of Hydrowhey, 40g maltodextrin &waxy maize, 5g of Glutamine, 5g of BCAA and some creatine. An hour after drinking this I have a solid meal to supplement my recovery process.

When trying to cut down do you prefer to use HIIT or just normal cardio?

I actually prefer a combination of both. Sometimes throughout the week I perform HIIT because I feel like I need it and some other days I perform longer (45min) bouts of moderate cardio on incline treadmill. Either way my body responds well too both. My only concern sometimes with doing HIIT cardio is that if I didn’t have enough protein I feel like it eats my muscle away. Diet is my ‘secret’ weapon for when I cut down for a competition.

What is your supplementation like?

Supplements like the word itself consists of supplements my dietary regiment. I am a firm believer that supplements DO help tons as long as training and one’s nutrition are in order. My current supplementation looks like this:
With breakfast: