Felipe Franco Diet and Workout Routine

Who is Felipe Franco?

Felipe Franco is a professional IFBB bodybuilder from Brazil. He is one of the most respected bodybuilder by Brazilian. He started gym since he was 17. Felipe won many award in different competitions. Let’s see Felipe Franco Diet and Felipe Franco Workout Plan.

  • Nationality : Brazilian
  • Profession : Physical Education Professor, IFBB Athlete, Entrepreneur
  • Date-Of-Birth : May 17, 1982

Felipe tell about his diet and workout plan via many interviewsinstagram chats and other social media platform. if you want to follow Felipe’s Diet than you have to big appetite to follow it. Because, Felipe eats Bunch of calories each day to maintain his massive body. Let’s see Felipe Franco Stats and Achievements.

Felipe Franco Accomplishments

  • 2014 — Prestige Crystal Cup Pro, IFBB Men’s Physique Class, 2nd place
  • 2014 — Dallas Pro & Wheelchair Pro, Men’s Physique Class, 4th place
  • 2014 — Mr. Olympia, IFBB Men’s Physique, 15th place
  • 2015 — San Jose Pro, IFBB Men’s Physique, 5th place
  • 2015 — Arnold Sports Festival, IFBB Men’s Physique, 11th place
  • 2016 — IFBB New York Pro, Men’s Physique, 10th place
  • 2016 — Puerto Rico Pro, IFBB Men’s Physique, 2nd place
  • 2016 — Europa Dallas, IFBB Men’s Physique, 1st place
  • 2016 — Mr. Olympia, IFBB Men’s Physique, 15th place
  • 2017 — Europa Dallas, IFBB Men’s Physique, 8th place
  • 2018 — Los Angeles Grand Prix, IFBB Men’s Physique, 1st place

Felipe Franco Body Stat

Felipe Franco Body Stat

Felipe Franco Weight is 185–195lbs (83.9–88.5kg). Felipe Franco Height is 5’11” (180CM).

  • Height – ‎ 5’11” (180CM)
  • Weight – 185–195lbs (83.9–88.5kg)
  • Chest – 50 inches
  • Waist – 30 inches
  • Biceps – 18 inches

If we want to have a well physique body then we need to concentrate in our diet and workout plan. He follow his diet plan and workout plan very strictly. He started gym and gaining muscle and weight when he was 17.

Felipe Franco Diet 

Felipe Franco Diet Plan

If we talk about diet, all our body health is depend 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 most important factor in building muscle. Let’s have a look in Felipe Franco diet.

Meal 1

  • 7 egg albumen
  • 4 whole eggs
  • 3 tablespoon of oats

Meal 2

  • Green salad
  • 250gm. of protein(grilled, roasted or cooked chicken breast)
  • 80 grams of Brazil nut
  • 500 mg primrose oil

Meal 3

  • Green salad
  • 250 grams of carbohydrate
  • 350 grams of protein

Meal 4

  • Salad leaves with broccoli
  • 200 grams of carbohydrate
  • 300 grams of protein (grilled, roasted or cooked chicken breast)

Meal 5

  • 120 grams of avocado soup
  • 9 egg albumen
  • 2 whole eggs

Supplements

  • Pre-Workout Supplement
  • BCAA
  • Whey Protein
  • Coconut Oil

Felipe wants to keep his ripped look so he needs to maintain diet and calories. Felipe eats every day same amount or fewer calories. As you see He does’nt avoid any food group, such as carb or fats. But he eats limited foods like french fries, cheeseburgers and rofines sugars. He advises to replacing these kind foods with healthy foods such as nuts, avocados etc.

Above diet plan tells us that what Felipe eats within a single day to maintain his massive muscles, as you See Felipe eats almost 5 meals each day. we all understand that exercise is important in bodybuilding but nutritions & diet also plays vital role that how your body look. Felipe uses Supplements like BCAA, Whey Protein etc.

Felipe Franco Workout Routine

Felipe Franco Workout

Before start the workout routine or exercise routine, make sure you stay hydrated during workouts by drinking water or energy drinks. and Important is to don’t forget to warm-up exercising and make sure to cool down by stretching your muscles out. This will help you to enjoy injury free exercises.

Exercise 1 – (Chest, Triceps and Front Shoulder)

  • Inclined bench press / dumbbell: (4 sets of 15, 12, 12, 10 reps respectively)
  • Crucifix: (4 sets of 15 reps) (repetitions)
  • Supine with straight bar: (4 sets of 15, 12, 12, 10 reps respectively)
  • Crossover with slightly flexed elbows: (4 sets of 15, 12, 12, 10 reps respectively)
  • Fly 35 degrees: 3 sets of 8 to 10 reps
  • Pullover: 3 sets of 15 reps
  • Lateral, sitting and lifting with dumbbells: (4 sets of 10 to 12 reps) (repetitions)
  • Triceps with W (forehead) bar: (4 sets of 8 to 12 reps)
  • Triceps in the Pulley, with straight bar: (4 sets of 12 to 15 reps)
  • Unilateral triceps, French and with dumbbell: (3 sets of 12 to 15 reps)
  • Abdominals
  • Crush in the Pulley, with dumbbell: (3 sets of 12 to 15 reps)
  • Pendulum, using bar and shin guard: (5 sets of 12 to 15 reps)
  • Cardio exercises: 30 minutes (treadmill if possible)

Exercise 2 – (Biceps, Back and Back of Shoulders):

  • Fixed bar: (4 sets of 12 to 15 reps)
  • Pulley (front): (4 sets of 12 to 15 reps)
  • Paddle, with curved bar: (4 sets of 12 to 15 reps)
  • Pulley (back): (4 sets of 12 to 15 reps)
  • Open row, in the machine: (4 sets of 12 to 15 reps)
  • Paddle low, with drop triangle: (3 sets of 6, 8, 10 reps respectively)
  • Crucifix reversed using dumbbells: (4 sets of 12 reps)
  • Inverse Crucifix, in the machine: (3 sets of 8 to 12 reps)
  • Direct thread: (4 sets of 8 to 12 reps)
  • Simultaneous thread using dumbbells: (4 sets of 8 to 12 reps)
  • Scott thread, in the machine: (4 sets of 12 to 15 reps)
  • Hammer (thread) with dumbbells: (4 sets of 12 to 15 reps)
  • Side Abdominals, using the Low Cross: (4 sets of 20 reps)
  • Abdominals with lumbar hypertension: (4 sets of 20 reps)
  • Cardio exercises: 30 minutes (treadmill if possible)

Exercise 3 – (Leg):

  • Squat free, with bar: (5 sets of 8 to 12 reps)
  • Leg Press 45 degrees: (5 sets of 8 to 12 reps)
  • Past: (4 sets of 20 reps)
  • Extender Chair: (4 sets of 12 to 15 reps)
  • Stiff: (4 sets of 8 to 12 reps)
  • Flexora table, lying down: (4 sets of 8 to 12 reps)
  • Calf (Standing and on horse): (4 sets of 20 reps)

As we see you need to work hard to achieve bodybuilding like Felipe. So his diet plan and his workout plan and daily routine inspire and motivate us. If you want to follow him on social media then below is the link of his instagram profile.

Social Media Profile

Felipe Franco Instagram/Id

https://www.instagram.com/p/CEK1S88J9z6/?utm_source=ig_web_copy_link

Also Read : Jeff Seid Diet and Workout Plan

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