Interview With Physique Athlete and Pro-Fitness Model Alex Carneiro

Alex Carneiro

Could you tell us a bit about yourself and how you started training?

Name: Alexandre (Alex) Carneiro
Residence: Denver-Co
Height: 5’10
Weight: 193lbs most of all year
Occupation: Personal Trainer, Pro-Fitness Model, and Nutritionist

My journey into fitness/training 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. . 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. As years went by I did my first bodybuilding competition when I was a teen at the age of 19 and placed happily 3rd. After taking some years of I came back into the stage and won the open light heavy local Colorado Northern competition in 2010. Now with the introduction of the new NPC Men’s Physique competition that’s where my path and journey will be headed.


How do you stay motivated?

Motivation comes from wanting to be the best out there. I stay motivated daily by thinking that all my hard work pays off in the end. At first when I began my journey into the fitness world I did not know this as I was not planning on doing as much as I have today, however now I truly know that hard work DOES pay off and keeping my eye sight on what I want keeps me moving and training every day. Being part of the Optimum Nutrition Team also keeps me constantly motivated to be the best as I am representing the best.


What is your current workout routine?

Monday:Alex Carneiro
(AM) – Chest, Biceps, Abs
Incline DB Press 4×8-12
Incline DB Fly 4×10
Flat Bench Press on Smith 4×8-12
Peck Deck Machine 4×15-20
EZ Bar Biceps Curl 4×10-12
Hammer Curls 3×10
Preacher Curls 4×15-20
Hanging Leg Raises 4x Failure

(PM) – Cardio
30 min moderate intensity on treadmill

(AM) – Delts, Triceps, Abs
Military Press on Smith 4×8-10
Dips 4×15
DB Lateral Raises 5×10
Rope Pressdown on Incline Bench 4×12
Reverse Peck Deck 4×12
Skull Crushers on cable 4×10
Front Raises 4×10
Side Hanging Leg Raises 4x Failure

(PM) – Cardio
30min moderate intensity on treadmill

Quads, Hams, Calves
Leg Extensions 6×12-15
Leg Press 4×10
Lying Leg Curls 5×12
Squats on Smith Machine 4×12Alex Carneiro
Walking Lunges Failure
Seated Calf Raises 6×12-15
Standing Calf Raises 8×12
Jumping Rope 5 min

(AM) – Back, Delts, Abs
Pull-Ups 4×10
Pull Ups with rope 3×8
Pull downs 4×10-12
Reverse Peck Deck 4×10
DB Bent-over rows 4×10
Seated Row Machine 3×10
Pull Down Reverse grip 3×12
Back Extensions
Cable Crunches 4x failure

(PM) – Cardio
30 min moderate intensity on treadmill

(AM) – Triceps, Biceps, Abs
Skull Crushes 4×10
Incline Bench Curls 4×12
Tricep Pushdowns 3×10
Rope Hammer Curls 4×10
Reverse Grip Curls 4×10
Dips Failure
Concentration Curls 4xFailure
Russian Decline Twists Failure
Hanging Leg Raises Failure

45min Interval Cardio Training



What is your diet like?

My diet changes like the seasons, if I need to add some size then I must adjust the intake of food to help me achieve my goals, same goes if I am trying to lose body fat to get ready for a show or shoot. On average my diet looks like this:

Meal 1:Alex Carneiro
2 Egg Yolks
8 Egg whites
½ cup of oatmeal
1 banana

Meal 2:
8 oz Steak
1 Potato
1 cup steamed vegetables

Meal 3:
Pro Complex Shake

Meal 4:
10 oz Ground-Turkey
1 potato
1 cup steamed vegetables

Meal  5:
½ greek yogurt
1 Tbl Honey

Meal 6:
ON Casein Raspberry


What gives you the best results when cutting?

Consistency. I know not the answer you were probably thinking. Being consistent with training, cardio and my diet is really what gives me my best results when cutting down. However if you were looking for another answer then I would say that what gives me my best results is my diet. Keeping up with my nutritional regimen changes my body composition the most.


What are your top 3 favorite exercises, and why?

Leg Pressing – Because it hits all of my lower body and I can’t really squat too much because of a back injury.

Military Presses
– It truly helps build thick strong shoulders which provide strength for most of the upper body.

Dips – Not only is it great in adding thickness to the triceps but also if you switch the angle of your body it hits a good chunk of your chest.

If I were to add a fourth exercise the I would most definitely add pull ups to this list since it’s a great back builder.
Alex Carneiro

What supplements do you use?

This is a very popular question these days, first I rely on my nutrition and then secondly on supplements but yes, I take quite a bit of things in order to help me stay and look the way I do.

– Optimum HydroBuilder
– Optimum Platinum Hydrowhey – It’s the only hydrolyze iso protein product in the market
– Opti-Men – Multimineral/vitamin
–  Optimum CLA
–  Optimum L-Carnitine
– Optimum BCAA
– Optimum Micronized Glutamine
– Optimum Micronized Creatine
– Optimum Threshold – Beta Alanine
– Optimum Fish Oil
– 100% Optimum Casein
– AmiNO Energy


What is the most common training question that people ask you?

I get many questions daily, however I think the most popular one is “What supplements do I take?” As the you notice above I take those however I ALWAYS recommend these to everyone:

– Multi-Mineral/Vitamin
– Protein Powder
– Glutamine
– Fish Oil

The one common question is “ How can I build muscle and lose fat?” – Unfortunately I must tell everyone to pick one of those two because building muscle tissue and losing fat are two opposite goals and very hard to achieve simultaneously. In order to build muscle tissue you need extra calories for the body to repair itself and grow upon and when trying to lose body fat it’s the opposite. So you can see how hard it is to want both.


Who are your favorite fitness models/bodybuilders?

The physiques that I have always used in mind to motivate me and keep me inspired are those from IFBB Pro’s Brandon Curry and Stan McQuay. These days because of my transition to the Men’s Physique division I really inspire anyone until I see what’s out there. If anything I want to be the one who inspires.


What are your favorite quotes?

I have several but the ones that I really think of daily are:

“Eat big, sleep big, train big = GET BIG”

“A great pleasure in life is doing what people say you cannot do.” (Walter Gagehot)

“There comes a point in your life when you realize who matters, who never did, who won’t anymore and who always will. So don’t worry about people from your past, there’s a reason why they didn’t make it to your future!”

Alex Carneiro

What are your plans for the future?

To be honest the future is all I can currently think about. As you of right now I am competing locally here in Denver in the first show the NPC offers for the Men’s Physique division and hope to win this show or at least do well enough to qualify for a national Men’s Physique Show. Ideally I would want to win the local show and from there get ready for the Jr. USA’s May 21st and try to get that Pro Card in Men’s Physique. If not a this national show then keep trying until the judges feel like my physique is worth a Pro Card in this division. I will compete and compete until I can be the best at this new sport and spread the sport as much as I can.


What are your thoughts about the new Men’s Physique Division?

Only one thought comes into my head. EXCITEMENT. I have never been so excited to be part of a sport and I am eager as I mentioned to be given the chance to prove myself in front of the best of the best and win that IFBB Pro Card this year and expand this new sport. I believe it’s an outstanding new division that will bring in a lot of new competitors and new training styles. Honestly I will be proud to represent this movement.


Alex Carneiro Gallery

Facebook Fan Page:

3 Responses

  1. Ian Anderson

    I really hope this is the type of physique the Men’s Physique level will be awarding pro cards too, obviously this is the perfect candidate and would love to see more of the guy. Great interview too!


Leave a Reply

Your email address will not be published.