Vitor Alves Porto is Brazil’s rising 212 star. 🇧🇷 The man they call “TOURO” — the Bull — finished fourth at the 2026 Mr. Olympia, then won the Mr. Olympia Brasil three weeks later.
Fans always ask the same question: what does he eat? This article lays out his diet plan and workout routine exactly as he has shared them himself — in his own Instagram reel and in interviews after the 2026 Olympia.
Nothing here is guessed. Every meal, portion and supplement comes from a named source, listed as we go. Where Porto has not shared a detail, we say so.
Vitor Alves Porto Diet Plan
Photo: Fitness Volt
Porto works with coach Tchello, who sets his food and his prep. In the gym, trainer Luciano Cruz runs the sessions at CT Dark House.
His food is weighed, every gram of it. In the video where he shares his first meal, he weighs each ingredient on a kitchen scale before it goes in the bowl.
He eats in high-carb and low-carb days. Ten days out from the 2026 Olympia he posted two words about his food: “Sem carbo” — no carbs.
He told MonsterCast he weighed 89.8 kg at the Mr. Olympia Brasil — 6.2 kg under the division’s 96 kg limit, with room to grow into it.
He calls his first meal sacred. As he put it in the video: “A primeira refeição sempre sagrada” — “The first meal is always sacred.”
Vitor Alves Porto Meal Plan
Photo: Instagram (@vitorporto.pro)
The main plan here is the first meal Porto shared himself on 12 September 2026 — a pancake he cooks for the first meal of a high-carb day. No full day of eating was published, so none is printed here.
Meal 1 (High-Carb Day)
A protein pancake, mixed in a bowl and cooked in a non-stick pan — creamy inside, with pineapple and cinnamon on top.
- Rice flour — 150 g
- Cocoa powder — amount not stated in the video
- Psyllium — 15 g
- Oats — 20 g
- Whey, Integralmedica Whey 100% Pure, cookies & cream — 30 g
- Eggs with yolks — number not stated in the video
- Salt — a pinch, to taste
- Pineapple on top — amount not stated in the video
- Cinnamon — a sprinkle on top
Daily totals: none published for any day. No calorie total and no macro split were published, so none are printed here.
One honest note on the whey: Porto says 30 g in the video, but the scale on screen reads 36 g as the powder goes in. Both figures are printed here, exactly as they appear.
He leaves it until it comes loose from the pan, then flips it once. The secret, in his words, is giving it time.
What He Has Not Shared
No other meal from Porto’s day has been published — not a second meal, not a low-day list, and no calorie total or macro split for any day. The pancake above is the only meal he has shared.
He has also talked about his prep on the MonsterCast podcast, where he opened up Tchello’s Olympia strategy. That interview’s transcript was not available to us, so nothing from it is printed here beyond the weigh-in figure above.
Vitor Alves Porto Supplements
Photo: Instagram (@vitorporto.pro)
Porto’s supplement list is short — one product, named in his own video. It is the whey he mixes into the pancake above: Integralmedica Whey 100% Pure, cookies & cream flavour, 30 g.
His Instagram bio names sponsors — Darkness, Bel Pharma, Synapse Peptides and NexGen — but a sponsor is not a supplement he takes. No product from any of them is named as something he takes in any source we read.
No other supplement is named in the sources we were able to read. The MonsterCast interview may name more, but its transcript was not available to us — so nothing more is claimed here.
Vitor Alves Porto Workout Routine
Porto has not shared a full weekly training split in his own words. What follows is what he has shown: a chest day, back days, and posing work — all under Tchello.
He trains at CT Dark House, with trainer Luciano Cruz running the sessions. His training partner is Tortuguita, and the method they follow is Tchello’s — Porto calls it “Desert”.
What the Desert method involves in detail, Porto has not spelled out in any source we could read — the MonsterCast interview is where he opens it up, and its transcript was not available to us.
Chest Day
A chest day he posted on 6 October 2026, ten days out from the Mr. Olympia Brasil — no exercises listed, just the day itself, marked “CHESTDAY”.
Back Day
Back days he posted on 14 September 2026, eleven days out from the Olympia, and again on 3 October — a post-training update, with no exercise list.
Posing
Posing is part of the work too. On 7 July 2026 he posted a step-by-step of a back double biceps, twelve weeks out from the Olympia.
No sets, reps or exercise list has been published in any source we checked.
Vitor Alves Porto Diet Plan in 2026
Photo: Fitness Volt
Porto’s 2026 was his best year yet. He won the Toronto Pro in June, the South Florida Pro a week later, and finished fourth at the Mr. Olympia in September.
At the Olympia he took home $7,000 and missed third place by a single point — Shaun Clarida’s 17 to his 18. Three weeks later he won the Mr. Olympia Brasil and qualified for the 2027 Olympia.
He had won the same Brazilian title in 2024. At the weigh-in he called himself the favourite: “Nesta temporada, eu fui o segundo melhor atleta do Brasil e quarto do mundo.” — “This season I was the second-best athlete in Brazil and fourth in the world.”
After the win he said: “Foi uma conquista muito especial. Depois de alcançar o top 4 no Olympia, tivemos apenas três semanas de preparação para o Olympia Brasil e, mesmo assim, conseguimos garantir a vaga para o próximo ano.”
“Now it is about enjoying this result and arriving even stronger to fight among the best.” His next show is FitPira in November.
If he shares a fuller day of eating, this page will be updated. For now, the one meal above is the most complete diet he has published.
Frequently Asked Questions
Can I follow Vitor Alves Porto’s diet plan?
This is a professional bodybuilder’s contest-prep diet, built for a 212-division athlete chasing an Olympia title — not a plan for everyone. Do not copy it as your own diet.
If you want to change how you eat, talk to a doctor or a registered dietitian first, especially if you have any medical condition. This article reports what Porto eats; it is not medical advice.
How many calories does Vitor Alves Porto eat a day?
No calorie total was published for any day Porto has shared, and no macro split either — so none is printed here. His high-carb days and low-carb days are named, not numbered.
What is Vitor Alves Porto’s high-carb-day first meal?
A protein pancake: 150 g of rice flour, cocoa powder, 15 g of psyllium, 20 g of oats, 30 g of Integralmedica Whey 100% Pure in cookies & cream, eggs with yolks, a pinch of salt — topped with pineapple and a sprinkle of cinnamon.
What supplements does Vitor Alves Porto take?
Only one is named in the sources we were able to read: Integralmedica Whey 100% Pure, 30 g in his high-carb-day pancake. The MonsterCast interview may name more, but its transcript was not available to us.
Who is Vitor Alves Porto’s coach?
Tchello (@coach_tchellow), who sets his food and his prep. In the gym, trainer Luciano Cruz (@cruzbodybuilderpro) runs the sessions at CT Dark House.
How many days a week does Vitor Alves Porto train?
He has not shared a full weekly schedule in his own words. He has shown a chest day, back days and posing work — and his last training before the Olympia Brasil was finished on 15 October 2026.
Related: 2025 Mr. Olympia results
Related: 2026 Mr. Olympia results
This article reports what Vitor Alves Porto has shared publicly about his diet and training. It is not a recommendation — what works for a top-four Olympia finisher in contest prep is not a plan for everyone.