Geder Rocha Diet Plan and Workout Routine

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Geder Rocha’s journey into bodybuilding began at 14, thanks to the influence of his older brothers. Initially introduced to weight training to transform his physique, Geder Rocha quickly developed a passion for the sport. 

Under the guidance of his experienced siblings, he witnessed significant improvements in strength and size, which fueled his enthusiasm for bodybuilding.

In 2017, with less than a year of amateur experience, Geder Rocha achieved a remarkable feat by winning the Pro Card at the Arnold Amateur Ohio competition. 

This victory marked a significant turning point in his career, propelling him into the ranks of professional bodybuilders. Today, Geder Rocha is a professional athlete and a highly successful bodybuilder. 

Year after year, he continues to raise the bar, setting new standards of excellence for himself and his fellow competitors on the bodybuilding stage. 

Geder Rocha bodybuilder
via geder rocha instagram

His remarkable journey from a novice gym-goer to a renowned bodybuilder is an inspiring example of dedication, hard work, and passion for fitness and physique competition.

Geder Rocha Height5 Feet and 11 Inches
Geder Rocha Weight90 to 95 KG
Geder Rocha Date of BirthAugust 30, 1990
Geder Rocha Age33 Years
Geder Rocha Arm Size17 Inches
Geder Rocha Chest Size46 Inches
Geder Rocha Waist Size29 Inches
Geder Rocha NationalityBrazilian
Geder Rocha ReligionChristian

His impressive competition history marks Geder Rocha’s bodybuilding journey.

In 2016, he began making his mark on the bodybuilding scene, participating in the Arnold Classic South America (Amateur) in the Men’s Physique division, specifically in the up to 178cm class, where he placed 11th. 

This early experience set the stage for his future successes. However, it was in 2017 that Geder truly made a name for himself in the bodybuilding world.

At the Olympia Amateur South America, he competed in the Muscular Men’s Physique division, specifically in the over 174cm class, and secured an impressive 5th place finish. 

Even more notably, he clinched 1st place in the Men’s Physique class at the Arnold Classic USA Amateur. He earned the title of Overall Winner, solidifying his status as a rising star in the sport.

As his career progressed, Geder Rocha continued to challenge himself in competitions. In 2019, he participated in the Sheru Classic Latin America Pro in the Men’s Physique division, securing the 13th position.

Additionally, he competed in the IFBB Governors Cup, again in the Men’s Physique division, placing 16th. Geder’s Rocha journey through these competitions reflects his dedication and passion for bodybuilding, culminating in his professional status as a successful bodybuilder. 

Each match served as a stepping stone in his career, allowing him to set new benchmarks for himself while making a lasting impact on the bodybuilding stage. 

His remarkable achievements have solidified his reputation as a prominent figure in the bodybuilding world, with a bright future ahead.

Gender Rocha Diet and Nutrition Plan

Geder Rocha diet
via geder rocha instagram

Geder Rocha’s diet and nutrition plan revolves around simplicity and what suits his bodybuilding goals. His meals are centered on daily fundamental staples among bodybuilders, ensuring he provides his body with the necessary nutrients for growth and recovery.

One of the primary components of Geder’s Rocha diet is lean protein. He incorporates sources like chicken and fish into his meals, ensuring he gets adequate protein to support muscle development and repair. 

These proteins are essential for his body, especially during intense training. Carbohydrates are another crucial element of his diet.

Geder Rocha includes complex carbohydrates like white rice and potatoes, which provide a sustainable energy source for his workouts and daily activities. 

However, he strategically reduces his carbohydrate intake when preparing for a competition and aims to reduce body fat. This helps him maintain a caloric deficit and minimizes insulin spikes that can contribute to weight gain.

In addition to proteins and carbohydrates, Geder Rocha incorporates healthy fats into his diet. He sources these fats from foods like avocados and olive oil. 

Geder Rocha ifbb pro
via geder rocha instagram

These fats are valuable for overall health and can provide a steady energy source, especially during reduced carbohydrate intake.

Overall, Geder Rocha’s diet is a balanced approach that aligns with the dietary needs of a dedicated bodybuilder. 

It emphasizes high-quality protein, complex carbohydrates, and healthy fats, allowing him to optimize his nutrition for muscle growth and contest preparation.

Geder Rocha Workout Routine

Geder Rocha’s workout routine reflects the disciplined approach of a professional bodybuilder. 

His training strategy involves focusing on heavy compound movements to develop and refine his physique during the “off-season” while transitioning to lighter exercises with higher repetitions as he prepares for competitions.

Regarding exercise selection, Geder adheres to the fundamental exercises that have proven effective in building muscle and strength. His core exercises include:

Geder Rocha workout
via geder rocha instagram

Bench Press

This compound movement targets the chest, shoulders, and triceps, contributing to upper body strength and size.


Squats are essential for leg development, engaging the quadriceps, hamstrings, and glutes. They also promote overall core strength.


Pull-ups are a great way to target the back and biceps, helping to build a well-rounded upper body.


Deadlifts work multiple muscle groups, including the lower back, hamstrings, glutes, and traps, making them an essential exercise for overall strength.

T-Bar Rows

T-Bar rows effectively target the upper back and lats, contributing to a broader, more defined back.

Leg Press

The leg press machine is an excellent choice for leg development, allowing Geder to continue building his lower body strength and size.

Biceps Curls

Isolation exercises like biceps curls help sculpt and define the biceps, contributing to balanced arm development.

Triceps Extensions

Triceps extensions are crucial for developing the triceps, which comprise a significant portion of the upper arm muscles.

What sets Geder’s Rocha training philosophy apart is his dedication to progressive overload. Rather than frequently changing exercises, he focuses on consistently lifting heavier weights month after month. 

This commitment to increasing the load on his muscles helps promote continuous growth and strength gains.

Even during contest preparation, when many bodybuilders shift to lighter weights and higher reps, Geder Rocha prioritizes lifting as heavy as possible. 

This approach aims to preserve his hard-earned muscle mass while undergoing the cutting phase, emphasizing the importance of both diet and training in his overall success as a bodybuilder.

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