PRO OF THE WEEK – ALICE MATOS

Brazilian Bombshell: Alice Matos By SimplyShredded.com

1

Quick stats:

Age: 28 Height: 5’2” – 157 cm Weight: 123 lbs – 56 kg

10

How did you get started with bodybuilding?

I started to take training serious about three years ago, but before that I had always been athletic. When I was a kid I used to play several sports including volleyball, basketball and soccer. A couple of years later I decided to train with a personal trainer as my goal was to get in shape for summer. However after 1 year of intense training and strict dieting my trainer and I realized I had already achieved a competition body, so I decided to take the risk and enter a competition.

I went to three different bodybuilding competitions; in Rio de Janeiro, Madrid, and Ohio. It was truly an amazing experience and when I look back on things I feel happy to see how far I have come.

2

Where does your motivation come from?

My motivation comes from the desire to overcome all the limits of my body.

3

What workout routine has worked best for you?

Full Routine:

Day 1: Lower body

  • Superset: Leg Extension with Leg Curls 3×12-18
  • Leg Press: 3×12-18
  • Superset: Squats with Switch Lunges 3×12-18
  • Superset: Lunges on the Smith Machine with Pop Squats 3×12-18
  • Superset: Walking Dumbbell Lunges with Free Weight Walking Lunges 3×12-18
  • Adduction Machine 3×12-18

Day 2: Upper Body

  • Pullovers: 3×12-18
  • Superset: Back Row Machine 3×12-18
  • Machine Shoulder Press: 3×12-18
  • Superset: Front Raises with Shoulder Side Raises 3×12-18
  • Superset: Cable Pushdowns with Body Dips 3×12-18

Day 3: Lower Body

  • Lunges: 3×12-18
  • Squats: 3×12-18
  • Leg Press Unilateral: 3×12-18
  • Superset: Glute Extension with Stiff Legged Deadlifts: 3×12-18
  • Abduction Machine: 3×12-18

Day 4: Upper Body

  • Chest Press Machine: 3×12-18
  • Superset: Front Raises with Seated Rows: 3×12-18
  • Shoulder Press: 3×12-18
  • Inclined Lateral Raises: 3×12-18

Day 5: Lower Body

  • Lying Hamstring Curls: 3×12-18
  • Seated Leg Curls: 3×12-18
  • Stiff Legged Deadlifts: 3×12-18
  • Lunges on Smith Machine: 3×12-18
  • Adduction Machine: 3×12-18

Cardio:

  • 40 to 50 minutes of cardio on the Bike or Elliptical Machine 5x a week

4

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

  • Barbell Squats
  • Bench Press
  • Back Row

All of these exercises are compound movements, which involve the use of more than one major muscle group at a time. In my experience they are the best for building mass.

5

What is your diet like?

  • Meal 1: 6 Egg Whites, 40g of Oat Bran
  • Meal 2: 150g Chicken Breast, 100g Brown Rice/Whole-Wheat Pasta & Salad
  • Meal 3: 30g of Whey Protein
  • Meal 4: 150g Salmon or Filet Mignon & Vegetables
  • Meal 5: 6 Egg Whites
  • Meal 6: 30g Casein Protein, Probolic or Pro Complex

6

What is your supplementation like?

My supplementation is:

  • Glutamine: 4 x 5g per day (Pre, during, post-workout and before bed)
  • BCAA Powder: 10g during training and before cardio
  • L Carnitine: Before cardio
  • Mega Woman, Vitamin E, C, Omega 3: At lunchtime

7

Favorite Quote?

Try to be the best version of yourself in all areas of your life. Only the ones who fight for a goal are the ones who can achieve success!

8

Website: www.labellamafia.com.br – www.labellamafiaclothing.com Facebook: https://www.facebook.com/pages/Alice-Matos/ Instagram: http://instagram.com/alicematoss

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