Felipe Franco Diet Plan and Workout Routine

When it comes to renowned and highly respected bodybuilders from Brazil, one name stands out Felipe Franco. As a Brazilian fitness icon, IFBB Pro athlete, physical education professor, and successful entrepreneur, Felipe Franco has carved a name for himself in the world of bodybuilding. 

With a sculpted physique that he has achieved through relentless commitment, Franco has competed in prestigious bodybuilding competitions such as the IFBB Men’s Physique, Europa Dallas, Los Angeles Grand Prix, and more.

Felipe Franco was born on May 17, 1982, in Rio de Janeiro, Brazil. Growing up in the city with his parents, Paula and Angelo Franco, Felipe completed his schooling at a private institution.

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Following his passion for physical education, he pursued a degree in the field at the renowned Federal University of Rio de Janeiro.

It was during this time that Franco decided to dedicate himself fully to bodybuilding and strive for success in competitive championships.

Felipe Franco Diet Plan and Workout Routine
via felipe franco instagram

At 17, Felipe Franco first ventured into the world of bodybuilding. Throughout his college years and beyond, he maintained a student mindset, continuously learning and refining his approach to training and nutrition

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Through years of dedication, trial, and error, Franco expanded his bodybuilding knowledge and applied it to every aspect of his training regimen. 

His efforts paid off as his physique grew more chiseled, earning him recognition among his peers and enthusiasts in the bodybuilding community.

In 2013, Felipe Franco made his debut in competitive bodybuilding at the Arnold Classic South America (Amateur) competition. Displaying his remarkable physique, he secured the first position in the Men’s Physique category, marking his initial success in the sport. 

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The following year, Franco took part in the prestigious Mr. Olympia contest, solidifying his presence on the international stage. 

Although he finished in 15th place in the IFBB Men’s Physique category, his performance showcased his potential and set the stage for future accomplishments.

Over the years, Felipe Franco has competed in numerous professional bodybuilding contests, accumulating an impressive list of accolades.

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Notable victories include gold medals at the Europa Dallas (2016) and Los Angeles Grand Prix (2018) in the IFBB Men’s Physique category. 

felipe franco mr olympia 2022
via felipe franco instagram

His dedication and perseverance eventually earned him the Pro Card, a prestigious recognition in the bodybuilding world, further establishing his reputation as a formidable competitor.

Felipe Franco’s journey in bodybuilding has been marked by continuous growth and success. Throughout his career, he has participated in various events, consistently striving to improve and achieve new milestones. 

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Notably, Franco has competed in multiple Arnold Classic competitions, earning top positions in the men’s physique category in events such as Arnold Classic Brazil and Arnold Classic Ohio. 

He has also showcased his skills at other IFBB Pro League-associated contests, cementing his status as a respected athlete within the bodybuilding community.

Felipe Franco’s latest triumph came in the form of the Mr. Big Evolution Pro Portugal competition held in Estoril, Portugal, from July 16 to 18, 2021. 

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This significant championship served as an invitation to the renowned Mr. Olympia contest, held later that year in October. Participating in the Men’s Physique category, Franco emerged as the winner, solidifying his place among the elite athletes in the sport. 

His victory showcased his unwavering commitment to excellence and further fueled his determination for future success.

Throughout his journey, Felipe Franco has inspired countless fellow athletes and fans with his dedication, work ethic, and unwavering pursuit of success. 

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felipe franco bodybuilder
via felipe franco instagram

As a fitness idol, he continues to motivate others to push their boundaries, embrace discipline, and strive for greatness in their fitness journeys. Felipe Franco’s story is one of relentless determination and continuous improvement. 

From his early beginnings in bodybuilding to becoming a Brazilian fitness icon and IFBB Pro athlete, Franco has proven himself to be a force to be reckoned with in the bodybuilding world. With each competition, he raises the bar, solidifying his place among the top athletes in the sport. 

As he continues to inspire and achieve new heights, Felipe Franco remains a true embodiment of passion, dedication, and success in the realm of bodybuilding.

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Felipe Franco Diet and Nutrition Plan

felipe franco nutricionista
via felipe franco instagram

Maintaining a well-defined and muscular physique requires careful attention to diet and nutrition, and Felipe Franco understands this principle very well. He follows a disciplined approach to his eating habits to ensure he achieves his desired results. 

By creating a calorie deficit and making conscious choices about the foods he consumes, Franco keeps his body fueled while maximizing muscle growth and definition.

Calorie Control and Healthy Food Choices

One of the key aspects of Felipe Franco’s nutrition plan is maintaining a calorie deficit. This means consuming fewer calories than his body needs throughout the day, allowing him to shed excess fat while preserving lean muscle mass. 

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However, Franco emphasizes that it’s important not to eliminate essential macronutrients such as fats and carbohydrates from the diet. Instead, he focuses on making healthier food choices to support his fitness goals.

Avoiding Unhealthy Foods

To stay on track with his diet, Felipe Franco avoids foods that are high in calories and low in nutritional value. He steers clear of cheeseburgers, fries, and foods containing refined sugar. 

Instead, he opts for healthier alternatives such as nuts, avocados, and sources of healthy fats like olive oil. By making these substitutions, he ensures that he nourishes his body with quality nutrients while avoiding empty calories.

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Low Glycemic Index Carbohydrates

Franco pays particular attention to the quality of carbohydrates he consumes. He prefers carbohydrates with a low glycemic index, which means they have a slower and more controlled impact on blood sugar levels.

This helps to prevent energy crashes and supports a more stable insulin response. By choosing complex carbs such as whole grains, vegetables, and legumes, he maintains steady energy levels throughout the day.

Structured Meal Plan

Felipe Franco follows a structured meal plan consisting of eight meals spread throughout the day. Each meal incorporates a balance of all essential food groups, ensuring that his body receives the necessary nutrients for optimal performance and muscle growth. 

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His protein sources include options like eggs, fish, and chicken, providing the amino acids necessary for muscle repair and growth. 

Additionally, he consumes approximately 150g of complex carbohydrates to fuel his workouts and support his active lifestyle.

The Importance of Hydration

In addition to his dietary choices, Franco emphasizes the importance of staying properly hydrated. He ensures he drinks an adequate amount of water throughout the day to support optimal bodily functions, maintain healthy digestion, and promote overall well-being. 

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Hydration is crucial for muscle recovery and performance, making it an essential aspect of Franco’s nutrition plan.

Incorporating Supplementation

In conjunction with his well-rounded diet, Felipe Franco also incorporates supplements to support his fitness goals. 

These may include protein powder, branched-chain amino acids (BCAAs), and other performance-enhancing supplements. 

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However, it’s important to note that supplements should complement a balanced diet and not replace real food sources.

Felipe Franco Meal Plan

Felipe Franco’s Meal Plan for a Chiseled Physique.

Meal 1:

  • 4 whole eggs
  • 7 egg whites (albumen)
  • 3 tablespoons of oats
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Meal 2:

  • Salad with leafy greens
  • 250g of roasted, grilled, or cooked protein (chicken breast)
  • 500mg of primrose oil
  • 80g of Brazil nuts

Meal 3:

  • Salad with leafy greens
  • 350g of protein (such as chicken breast)
  • 250g of complex carbohydrates (e.g., brown rice, sweet potatoes)

Meal 4:

  • Salad with leafy greens and broccoli
  • 300g of roasted, grilled, or cooked protein (chicken breast)
  • 200g of complex carbohydrates
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Meal 5:

  • 2 whole eggs
  • 9 egg whites (albumen)
  • 120g of avocado soup

Felipe Franco Workout Routine

felipe franco workout
via felipe franco instagram

Felipe Franco’s workout routine is known for its dynamic and ever-changing nature. Instead of sticking to a fixed routine, he listens to his body and adjusts his training based on how he feels. 

This approach keeps his muscles guessing and prevents them from adapting to a specific pattern, leading to continuous growth and improvement.

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Felipe Franco trains his body five days a week, dedicating specific days to target different muscle groups. 

His workout routine includes a combination of compound exercises, isolation movements, and high-intensity training techniques to maximize muscle development and overall conditioning.

Felipe Franco Chest, Triceps, and Front Shoulder Workout

Incline Bench Press or Incline Dumbbell Bench Press15-12-12-10 Reps, 4 Sets
Crucifix15 Reps, 4 Sets
Crossover with Flexed Elbows15-12-12-10 Reps, 4 Sets
Supine with Straight Bar15-12-12-10 Reps, 4 Sets
Pullover15 Reps, 4 Sets
Fly 35 Degrees8 to 10 Reps, 4 Sets
Sitting and Lifting with Dumbbells Laterally10 to 12 Reps, 4 Sets
Triceps in the Pulley, with Straight Bar12 to 15 Reps, 4 Sets
Triceps with Forehead W Bar8 to 12 Reps, 4 Sets
Unilateral Triceps with Dumbbell/Unilateral Triceps (French)12 to 15 Reps, 4 Sets
Crush in the Pulley Using Dumbbells12 to 15 Reps, 4 Sets
Pendulum (Using Shin Guard and Bar)12 to 15 Reps, 4 Sets
Cardio Exercise30 Minutes
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Felipe Franco Back, Back of Shoulders, and Biceps Workout

Fixed Bar12 to 15 Reps, 4 Sets
Paddle with Curved Bar12 to 15 Reps, 4 Sets
Front Pulley12 to 15 Reps, 4 Sets
Back Pulley12 to 15 Reps, 4 Sets
Paddle Low Using Drop Triangle6-8-10 Reps, 3 Sets
Open Row (Machine)12 to 15 Reps, 4 Sets
Reversed Crucifix Using Dumbbells12 Reps, 4 Sets
Inverse Crucifix (Machine)8 to 12 Reps, 3 Sets
Direct Thread8 to 12 Reps, 4 Sets
Scott Thread (Machine)12 to 15 Reps, 4 Sets
Simultaneous Thread Uusing Dumbbells8 to 12 Reps, 4 Sets
Hammer Thread with Dumbbells12 to 15 Reps, 4 Sets
Abdominals with Lumbar Hypertension20 Reps, 4 Sets
Side Abdominals Using Low Cross20 Reps, 4 Sets
Cardio Exercise30 minutes

Felipe Franco Legs Workout

Free Squats with Bar8 to 12 Reps, 5 Sets
Leg Press8 to 12 Reps, 5 Sets
Extender Chair12 to 15 Reps, 4 Sets
Past20 Reps, 4 Sets
Stiff8 to 12 Reps, 4 Sets
Flexora Table, While Lying Down8 to 12 Reps, 4 Sets
Standing and on-Horse Calf Exercise20 Reps, 4 Sets

Rest and Cardio 

  • Cardio Exercise: 30 minutes, incorporating treadmill if possible.
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