Alice Matos Brazilian Fitness Sensation

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

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. Viagra online http://www.healthfirstpharmacy.net/viagra.html

Where does your motivation come from?

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

What workout routine has worked best for you?

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

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.

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

What is your supplementation like?

My supplementation is:

• Glutamine: 4 x 5g per day (Pre, during, post-workout and before bed)
• Modafinil 200 mg http://www.buymodafinilonlinefast.com/guide-to-ordering-modafinil-in-the-us/
• BCAA Powder: 10g during training and before cardio
• L Carnitine: Before cardio
• Mega Woman, Vitamin E, C, Omega 3: At lunchtime

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!