Posted 29 January 2011 by

An Interview With:

Alex Carneiro

How and when did you start training?

I had always been into sports however training was a totally different sport on its own. I started lifting weights here and there at the age of 17, I didn’t know too much about it and I certainly did not know a lot about anatomy, physiology, nutrition and dietary supplements. All the important stuff to build a physique. It was towards my senior year in high school that I started doing my own research on training and nutrition that I really got serious about training and only when I was able come to the United States to study had I access to all the information that I needed to succeed. The tools were there now it was time to use them. Going back to the question I have been training now for six years but I truly believe I started training four years ago when I arrive to Colorado. I originally started training because my older brother used to hit the weights here and there but once he took me to his local gym over a summer break was it when I truly saw that my passion was there. It was then in January of this year that I feel I took the next step into my training when I joined Inner Strength Fitness and met owner and my coach Chris Williamson, he’s been the one getting me ready for all my events, competitions and truly leading me to where I want to go.






What is your
workout routine?

AM: Chest, Triceps
PM: Abs and Cardio

AM: Quads
PM Hamstrings and Calves

AM: Cardio
PM: Back and Traps

AM: Delts
PM: Cardio and Abs

AM Biceps and Triceps
PM: Abs

Cardio and Calves


When I am in my off-season I train 4-5 times a week usually either taking Wednesdays or Sundays off. However when I am getting ready for an important magazine shoot or a competition I don’t usually take any time off, this applying to the last 30 days prior to an event/competition. Even in my off-season I keep my cardio going because not only does it keep my body-fat level percent lower; hence making it easier for me to diet down when I need to, but cardio vascular work in the off-season is essential for macronutrient delivery, especially since one is trying to consume more food to keep growing. In addition the heart is a muscle as well and not training the pump of your body surely would not be the healthiest thing to do. I don’t change my routine too much, if I feel the muscle working and I am making progress than I won’t change anything. If I feel like I am lagging a particular bodypart then I will only change the exercises but not the routine. On average whether it’s pre-contest or off-season I keep my rep-range always 8-12. Only on abs and calves do I go higher to 12-15.





What is your diet when trying to get in peak condition?

I have tried a couple of things in the past such as carb rotation and depletion but lately I have simply been consuming small amounts of carbs throughout my meals of the day (20-40g) expect of course for the last two meals of that day. Those two last meals consist of salad and tilapia and before I go to bed a 100% Optimum Nutrition Casein. Keeping my protein high is essential as well. I tend to rotate egg whites, tilapia and chicken for the day. Pre and post training I will always have 60g of Optimum Platinum Hydrowhey since it’s the highest quality Hydrolyzed Protein in the market.

What is your favorite
cheat meal?

I definitely enjoy eating pizza and sushi quite a bit. On some days I love my Qdoba burrito. Even though it’s my cheat meal I try and avoid exaggerations, too much fat and calories coming from one meal isn’t the best.

How do you managed
to stay motivated?

This is a very important question. I have several friends who simply do not have the motivation and they have phases of training. They will train for a couple of weeks and then stop and then return and that’s not consistency. My biggest motivation is simply to achieve the best possible body that I can. My coach Chris keeps me motivated, my friends around me who are bigger and leaner keep me motivated and of course my wife Katherine also keeps me straight. I have always wanted to be in the cover of a popular magazine like “Reps” or “Muscle and Fitness” and I feel like I’m getting closer every day I train. I never walk in the gym and give mediocrity; I always give it my best. Motivation is easy when you love what you do and it becomes your lifestyle.

What is your greatest bodybuilding/fitness
achievement Yet?

2010 was a great year for me. In April I won my Novice Middle Weight class but I also won the Open Lightheavy and the Colorado Northern Championships. Following that I placed 3rd of 57 at the Mr. Olympia Muscle and Fitness Model Cover Search and I have a lot coming soon; so keep your eye on the newsstands cause you might just see me soon (hint hint). I’m also a sponsored athlete with Optimum Nutrition and American Bodybuilding and that is a lifetime achievement that I will never forget.

What are your future goals?

The N.P.C, which is the organization that I have always competed for, has just announced that next year they will be incorporating a new division for men. It’s going to be called “Men’s Physique” My heart and passion has always been in bodybuilding but this new division will open tons of doors for everyone and I’m hoping to be one of them. I want to achieve my IFBB Pro card this way in 2012 when they start giving those out. Next year I will be trying to qualify for nationals first for this division. The future is a mystery but all I know is that I will always be training hard to bring out the best of me all the time.

Who are your favourite bodybuilders
or fitness models?

My favorite bodybuilders have always been IFBB Pros StanMcQuay, Brandon Curry and Eduardo Correa. They all have outstanding physiques that are symmetrical and dense. Since I have been spending my time more in the fitness area now I have to say Greg Plitt and Ulysses Jr. have some outstanding physiques as well.

Greg Plitt Brandon Curry   Ulysses Jr

What are your top 3 tips for anyone wanting
to get CutAndJacked?

  1. Stay consistent, motivated and passionate about training and eating, like they say “Rome was not built in one day” and so take your time growing since hard work DOES pay off
  2. Never listen to negative people, surround yourself with positive thinking friends who will encourage your lifestyle and not try and bring you down
  3. EAT big, TRAIN big, SLEEP big = GET BIG!


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