Evan Centopani Diet and Workout Routine
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The Evan Centopani diet includes nutritious fruits, vegetables and some lean meats. Meals that Evan takes in his diet plan are healthy and beneficial in his muscle building process and make it fast. In whole day, He eats enough meal to fueled his body around day. Evan do all his activity planning in advance so when he begin any activity he just need to start. In this post you can read about Evan Centopani Workout and diet.

Who is Evan Centopani?

Evan Centopani is an IFBB professional bodybuilder. He was born and raised in Connecticut, USA. He is one the athlete who won numerous IFBB competitions some of that like, the New York Pro and the Tampa Pro. He has massive physiques so that he won many prestigious competitions in America. Since his childhood he wanted to became a successful bodybuilder, But growing up Evan faced many weight problems and he overcome it.

  • Nationality : American
  • Profession : IFBB Professional Bodybuilder

Evan told about his diet and workout routine via many interviewsInstagram chats, and other social media platforms like Youtube. When he was 15 years old, He wanted to big his muscles and he boost his body strength. As soon as he stated workout for bodybuilding he get proper knowledge about nutrition and training techniques. He knows that how to treat his body parts to get best results. He started his careed by participating in amateur shows, He won all shows that he participate. 

Evan Centopani Measurements

Evan Centopani Measurements

Evan Centopani Weight is 255 – 265lbs (115.7 – 120.2kg). His Height in Feet is 5 ft 11 inch.

  • Height —‎ 5’11” (180cm)
  • Weight —‎ ‎285 – 295 lbs (129.3 kg – 133.8 kg)
  • Chest —‎ Will Get Soon
  • Biceps —‎ Will Get Soon
  • Waist —‎ Will Get Soon

If we want to have a well physique body then we need to concentrate in our diet and workout. He follows his diet plan and workout very strictly. When he was in school, He used to play football. He was admirable by his playing and goal skill in football. He never get training about football. After school over he sometime used to going in gym. After that he decided to build his career in bodybuilding and fitness industries. As soon as he grown up, He spends more and more hours in gym and try new techniques in workout. He also likes to read books about bodybuilding and fitness.

Until he was 23 years old. He doesn’t  gave proper concentrate in bodybuilding. After 23 years he started original workout and proper training to make his muscles more bigger and attractive. His aim is to show his massive physiques to whole world. His first show is an amateur show named, “Bev Francis Atlantic States tournament”. After some years he got another success by winning NPC Junior Championships and also hit 1st rank in it.

Evan Centopani Diet

Evan Centopani Diet

If we think about diet, all our body health depends on what type of diet we prefer to our body, like you need to take care of calories in the diet and many factors like, What should we eat? You must need to know that eating and sleeping is the most important factor in muscle building.

Evan’s meal preparation by his own hand means sometimes he cook meal for himself. But when he working out a lot he used to put prepared meals in refrigerator so that he can eat after workout an don’t need to cook. Here is the sample of Evan Centopani diet.

  • Meal 1 : 6 whole eggs
  • Meal 2 : 8oz chicken, 1/3 cup macadamia nuts
  • Meal 3 : 50g Iso whey, 2 tbsp peanut butter
  • Meal 4 : 8oz chicken, 1/3 cup macadamia nuts
  • Meal 5 : 8 oz steak, 2 cups broccoli, 2 tbsp olive oil
  • Meal 6 : 50g Iso whey, 2 tbsp peanut butter

Off Season Meal Preparation

When he is on off-season. He always tries some new meals in his diet plan. Off season for bodybuilder means they can eat much during this. And for Evan it is chance to eat more calories. He cooks for himself while he is in off-season like roasted chicken with garlic rapini and rosemary boiled potatoes. Pasta with meatballs and steak dishes is always add in his diet.

Competition Diet

When it comes to prepare himself for a competition, He getting more and more strict about it and give his full focus on diet and workout. He add lean meats and regimented carbs. He makes some changes in his diet so that he can maintain his body weight and increase his muscle size. In Breakfast, He loves to eat large amounts of eggs. After that he eats chicken and lean steak throughout a day.

Above all about Evan’s meal plan and what he ate within a single day. If you want to follow it, You can adjust according to your weight. He almost eats eight meals of the day to fulfill his body requirements. His diet includes all macros like protein, carbs and fats. He has a proper reach in nutrition because he often reads the books about nutrition and workout plans so that he can get best result of his hardwork.

Evan Centopani Workout

Before starting the workout routine or training routine, make sure you stay hydrated during workouts by drinking water or energy drinks. And don’t forget to warm-up exercising and make sure to cool down by stretching your muscles out, because It’s helped you to do injury free workout or exercise.

Chest Workout

  • 4 sets & 10-15 reps — Cable Cross-Over 
  • 5 sets & 6-12 reps — Incline Barbell Bench 
  • 4 sets & 10-15 reps — Machine Press 
  • 4 sets & 8-12 reps — Flat Dumbbell Fly
  • 4 sets & 8-12 reps — Parallel Bar Dip

Workout Split

  • Day 1: Legs
  • Day 2: Off
  • Day 3: Chest and Tris
  • Day 4: Back
  • Day 5: Off
  • Day 6: Hams and Calves
  • Day 7: Delts and Bis
  • Day 8: Off

 “When I see guys getting overzealous and heaving up mega heavy curls for just a few reps, I cringe because I know they’re setting themselves up to get hurt.”

Arm Workout

Evan tells that he loves when it comes to train his arms because he can more stronger and bigger it. He lifting heavy weight as much as he can when doing his arm workout. Some of exercises that Evan do for his arms are noted below.

  • Single-Arm Preacher Curls
  • Alternate Dumbbell Curl
  • Barbell Curl
  • Rope pushdown
  • Single-arm Overhead Dumbbell Extensions – For triceps workout
  • DIP machine


The diet plan, Evan applied on his routine is very simple and beneficial for his body structure. If you follow it then you will definitely reach to your aim but you have to balance macronutrients in your diet and take clean diet.

We can evaluate that after take a look in Evan Centopani diet and Evan Centopani workout that If we want to be like him then we need to work hard for it and his daily routine inspire us and motivate us about bodybuilding.

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Also Read : TJ Hoban Workout and Diet

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