Pro-Fitness Model Alexandre Carneiro Talks With

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Name: Alexandre (Alex) Carneiro

Age: 23

Residence: Denver, CO

Height: 5’10”

Weight: 193

Occupation: Personal Trainer, Pro-Fitness Model, Nutritionist


Muscle & Fitness – April 2011 Issue
Muscle & Fitness – March 2011 Issue
Muscle & Fitness – February 2011 Issue
Physique Magazine – November 2010 Issue
Men’s Exercise – March Issue 2008
Muscle and Fitness Model Cover Search – Placing: 3
Muscle and Fitness Online Model Look Month 3 winner Nov 2010
NPC 2010 NPC Northern CO Bodybuilding Open Lightheavy Placing: 1st
NPC 2007 Natural Colorado Open Bodybuild Novice Middleweight – Placing: 3rd
Published Fitness Author – Men’s Exercise “Building Shoulder and Traps”
TEAM Optimum Nutrition & American Bodybuilding Bodyspace SemiFinalist

When did you get started with fitness?

Starting my fitness path began when I was 17 years old and my older brother decided to take me to his local gym one summer. Once I started training just recreationally three times per week I started noticing some results in physical change in my body and so did my peers. Back then the fact that my peers were noticing results and that girls were more social with me kept me going. After a couple of weeks of training I decided that I needed to do some more research on how to improve my look and how I would be able to get there. I researched and research and read articles upon articles every night and the more I read the more intrigued and excited I was. Applying what I was reading was exciting and intriguing for me. It was around my senior year in High School that I knew I had to decide what I needed to do with the rest of my life and since this was something I loved to read and apply I decided to get a major in Sports and Exercise Science in order to pursue more knowledge in the human physiology and anatomy.


What drives you to be so fit?

Several factors drive me to be fit. I know most of us think only of looks but we also need to be health conscious. So my number one reason to be fit is simply for myself; to live a healthier and longer life knowing when I reach my 60s I will still be able to be active. Secondly what drive me to be fit is obviously how it makes me feel when I look at myself. I have pride of my body and all the hours in the past 6 years that I have applied to it. Heck I think anyone who trains hard must appreciate what they see in the mirror if they know they have put that much time and sacrifice into it. Another reason I stay fit is because I’m a competitive athlete and pro-fitness model. I always need to be in the best shape I can possibly be in order to success in those two fields. Being what motivates others and inspire them the same way other athletes have done to me in the past is always a great honor. Whenever I receive messages on online sites such as face book, twitter etc it makes me feel accomplished.

What has been the hardest obstacle for you to overcome?

In the beginning of my journey my biggest obstacles were my family and peers. No one really put faith into what I was doing and where I wanted to be with the fitness industry. Only after years of “success” and acknowledgment did my family approve of everything I was doing and my peers realized I wasn’t joking about it. Today my biggest obstacle is myself. I’m always competing against myself and telling myself to be harsh on how I look and to improve upon that. In sports like bodybuilding and physique you need to be daily fighting against yourself and no one else. Only once you step on stage will your battle be against others and even then it’s you who needs to prove others that you are the best.


Could you tell us about your current training program?

I change my training schedule a bit every once in a while since I like changes in routine. However my current routine looks as the follow:

(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

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 4×12
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 does your diet look like?

My diet is CLEAN all year round, once or twice a week I will have a cheat meal which consists of anything I really craze on eating. Nutrition is the number one reason why people don’t achieve their goals so it needs to right on place all year. Currently I am dieting down for my first Men’s Physique Show April 2nd so my macros look the following
Protein: approx 250g
Carbs: 200g
Lipids: 30g (from healthy sources)

Do you take any supplements?

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. I believe supplements have their part in any athletes’ regimen but food comes first. Like the name implies supplements are there to supplement an already great nutritional regimen and strict training. The problem is many believe supplements are the staple of obtaining great bodies when in reality it’s not. However supplements do add quite a bit to the end result. My supplementation regimen looks as of the following:

Optimum Platinum Hydrowhey
Optimum Opti-Men
Optimum CLA
Optimum L-Carnitine
Optimum BCAA
Optimum Micronized Glutamine
Optimum Micronized Creatine
Optimum Threshold
Optimum Fish Oil
Optimum Casein
Optimum AmiNO Energy

What is your favorite body part?

My favorite body parts I would say are calves and triceps. They are not my strongest but defiantly most enjoyable muscles to train.

You are competing in the new NPC Men’s Physique Division and are one of the candidates to turn pro soon. What are your thoughts about this new division?

I’m crossing my finger and giving it my best to hopefully become a pro this year. I am excited as hell to be part of this division. I would like to become an IFBB Pro by the end of this year but first we need to see how the judges will be scoring the athletes. My first show is a local show here in Colorado April 2nd. I’m hoping to do well enough so that I can qualify and do the Jr. Usa’s in SC. I love the training that I have been doing in order to get ready for this new sport and it helps me/motivates me to want to stay leaner all year. Only time will tell where this division is headed but I have high hopes for it.


If you could start back from the first day you started training would you do anything differently?

I would probably educate myself a lot more on nutrition than anything else. It was only in college that I realized the importance of nutrition to growing and staying lean. I knew protein was important but I didn’t understand why. Understanding why everything you put in your body affects you makes you realize your body’s functionality and growth a lot better. In addition I recommend trial and error with different exercises. There is no perfect training or nutrition regimen, you need to experiment with a couple and observe how your body responds. I also believe that surrounding yourself with people who are in the industry and always stay positive will take you far.

Are there any coaches or people that are currently or have in the past helped you achieve your physique?

I think that I wouldn’t be where I am today if it wasn’t for the help of a couple of people. My first bodybuilding coach was Rick Sosias. He got my body to be the best one at the April NPC Northern Championship to win it. Following Ricky I had a great inspiration from owner of gym PORM ( and Coach Chris Williamson. He kept me going and moving me forward to where I wanted to be. Afterwards I was introduced to Alan Walkins whom informed me of the new NPC Men’s Physique division. Alan is a phenomal person with a huge hearth and a great person to be surrounded by all the time as his positive attitude in life and expertise in the industry really has helped me. I’m excited to what Alan will still teach me. My current inspirational and motivational coach is owner of Armbrust Pro Gym ( Dylan Armbrust. Dylan’s got the knowledge to what it takes to become a Pro in the industry and I’m very eager to keep learning from him as well.

Final advice for readers?

My best advice for anyone is to stay consistent and stay hungry; not only in the terms of eating healthy but hungry for what you want. In life you need to go and get what you want, don’t be waiting for someone in a silver tray to hand you everything, go after what you want. Visualize what type of body you want and try to communicate with those who have a similar look that you want to educate yourself from.