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Evan Centopani Diet and Workout Routine

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 the whole day, He eats enough meals to fuel his body around the day. Evan does all his activity planning in advance so when he begins any activity he just needs 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 of 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 overcomes 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 boost his body strength.

As soon as he started a workout for bodybuilding he gets proper knowledge about nutrition and training techniques. He knows how to treat his body parts to get the best results. He started his career by participating in amateur shows, He won all the shows that he participate in. 

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 good physique body then we need to concentrate on 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 gets training in football. After school over he sometimes used to go to gym.

After that, he decided to build his career in the bodybuilding and fitness industries. As soon as he grew up, He spends more and more hours in the gym and tries new techniques in his workout. He also likes to read books about bodybuilding and fitness.

Until he was 23 years old. He doesn’t give proper concentrate on bodybuilding. After 23 years he started the original workout and proper training to make his muscles more bigger and attractive. His aim is to show his massive physiques to the 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 a meal for himself. But when he working out a lot he used to put prepared meals in the refrigerator so that he can eat after a workout and don’t need to cook. Here is a 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 the 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 a chance to eat more calories. He cooks for himself while he is in the off-season like roasted chicken with garlic rapini and rosemary boiled potatoes. Pasta with meatballs and steak dishes always adds to his diet.

Competition Diet

When it comes to preparing himself for a competition, He getting more and more strict about it and give his full focus on diet and workout. He adds 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 the 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 books about nutrition and workout plans so that he can get the best result from his hard work.

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 training his arms because he can stronger and bigger them. He lifting heavyweight 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 a 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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