Alexis Gonzalez Benitez

Alexis Gonzalez Benitez

MEN'S PHYSIQUE

Height: 166 cm

Weight: 70 kg

Year of birth: 1980

Results:
in classic bodybuilding:
3 times runner-up of tournaments interegionales
and best poser of all 3 tournaments

in Men, s physique
third in europe camponato Santa Susana
third place national cup Spain

Program of strength training:
5 days where I perform weekly by

Shoulders, back, chest, legs and arms
always working 12 to 6 reps
still my favorite sequence the 12.10.8.6

Cardio Program:
about 20 to 30 minutes at 70% of my heart rate at the end of my weight program, and weekends until 40 in the morning on an empty stomach, this usually only face some competition.
Once a week I do a minimum circuit (wod) of crossfit

Nutrition (food intake):
My current diet is as follows

  • Meal 1:
    6 egg whites
    70g rolled oats
    sweetener and cinnamon and green tea

  • Meal 2:
    180g chicken breast
    1 medium tomato
    70g brown rice

  • Meal 3:
    200g white fish
    150g baked potato
    salad of lamb's lettuce or spinach

  • Meal 4:
    40g protein iso
    Nuts 20g

  • Meal 5:
    180g turkey breast
    broccoli or green asparagus

  • Meal 6:
    200g of vegetables or salad
    200g white fish
    1 relaxing infusion

  • Meal 7:
    40g protein caseinate

With this I intend to keep feeding season defined as the carbohydrate load is very mild and disappear after noon

Supplements:

  • Omega 3

  • Iso Whey Zero

  • BCAA

  • 100% L-Glutamine

  • Multivitamin

  • L-Carnitine

  • Calcium, Caseinate protein

  • Pre workout with nitric oxide