Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Mr. Olympia
      • Arnold Classic
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Mr. Olympia
      • Arnold Classic
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Celebrity Workouts

Larissa Reis Workout and Diet Program

Discover the training and diet that has made Larissa Reis one of the hottest, most in-demand IFBB pro athletes and fitness models on the planet.
Steve Theunissen, PT

Written by Steve Theunissen, PT

Last Updated onAugust 2, 2022

Larissa Reis Workout

Larissa Reis (Images via @larissareis007/Instagram)

In This Article
  • Larissa Reis Story
  • Competitive History
  • Nutrition Program
  • Workout Program
  • Supplements
  • Wrapping Up

Larissa Reis is a former IFBB Pro bodybuilder and an icon in the fitness industry. Her combination of a smoking hot body and a beautiful face makes it hard to take your eyes off her. Reis has inspired countless women to weight train.

In this article, we’ll break down Larissa’s training and diet to show you how the Brazilian IFBB pro maintains her world-class physique. 

Larissa Reis Stats

Full Name Larissa Reis
D.O.B May 21, 1979
Height 5’6” (167.64 cm)
Weight  61.2 – 65.8 kilograms (135 – 145 pounds)
Chest 37 inches
Waist 27 inches
Hips 37 inches

The Larissa Reis Story

Larissa Reis
Larissa Reis

Larissa Reis was born and raised in the Brazilian capital of Brasilia on May 21, 1979. It was clear early on that she had great genetics and could pursue a career in fitness and athletics. A fast metabolism made it easy for her to stay lean, even when she wasn’t eating particularly healthily. 

While attending college in Brasilia, the teenage Larissa, who had developed into a stunning beauty, was discovered by Playboy Brazil. Initially taking up the opportunity, she soon decided she did not want to pursue a career in the soft porn industry. Her ambition was to carve a place for herself in the fitness industry.

In 2017, Larissa spoke about the opportunities that opened to her as a result of her time with Playboy Brazil:

“When combined with my natural athleticism, the fitness lifestyle opened up an amazing door of opportunity for me; the chance to enter into the very prestigious world of Playboy as a featured playmate.

Being a playmate opened up additional doors and my following opportunity, a marketing campaign for a health food supplement store, exposed me to the world of female figure competition. From that moment, my career path began to crystallize.”

Larissa moved to the USA in 2003 to pursue her dream. She threw herself into training as she set her sights on her first physique competition. Her hard work and dedication paid off, and she was awarded first place at the 2005 South American Championship. 

Turning Pro

View this post on Instagram

A post shared by Larissa Reis 🍎🍌🍉 (@larissareis007)

Larissa’s next goal was to win her IFBB pro card. Following her victory, she took a year off from competition to build and fine-tune her physique for the 2006 Brazilian Champs. Again she walked away with the first prize trophy.

The following year, Larissa won her IFBB pro card when she placed second in the IFBB World Championships in Barcelona. Her first contest as a pro athlete was the 2008 New York Pro, where she finished 10th. 

Over the next two years, Larissa entered five shows. That mammoth effort garnered her a first place (at the 2009 Atlantic City Pro) and a second. That second was at the New York Pro, an improvement of eight placings from the previous year. 

Over the next few years, Larissa did not place in the top four in any show. During that time, however, her combination of natural beauty and desirable body made her one of the most sought-after fitness personalities on the planet. 

In 2012, Larissa became the co-founder of a restaurant called Protein House. The restaurant was created with the concept of preparing food with the professional athlete or fitness-minded person as the customer. The business has become very successful, with several locations throughout the United States and the United Arab Emirates.

Larissa’s bodybuilding role models are Cory Everson, Monica Brant, and Rachel McLish. 

Larissa Reis Competitive History

  • 2015 Arnold Classic Australia Figure, 10th Place
  • 2014 Arnold Classic Pro Figure, 5th Place
  • 2014 Arnold Classic Figure, 13th Place
  • 2012 Arnold Classic Europe, 12 Place
  • 2010 Olympia, 10th Place
  • 2010 Arnold Classic, 6th Place
  • 2009 Olympia, 12th Place
  • 2009 New York Pro, 2nd place
  • 2009 Atlantic City Pro, 1st Place
  • 2008 New York Pro, 10th
  • 2007 World Championship, Barcelona, 2nd Place (Received IFBB Pro Card)
  • 2006 World Championship, Barcelona, 3rd Place
  • 2006 Brazilian Championship, 1st Place
  • 2005 South American Championship, 1st Place

Larissa Reis Nutrition Program

View this post on Instagram

A post shared by Larissa Reis 🍎🍌🍉 (@larissareis007)

Larissa is very strict about how she fuels her body. Even though she does allow herself the occasional treat (usually straight after a competition or photo shoot), she views food as a key tool in perfecting her physique. 

Larissa spaces her meals about three hours apart. As a result, she usually consumes between five and six meals each day. That does not include her pre and post-workout nutrition. She stays away from salty and sugary foods and believes that if you take the time to make delicious healthy meals, there is no need to eat foods that add no nutritional value to your body. 

In terms of macronutrients, Larissa’s diet can be considered high-protein, moderate-carbohydrate, and low-fat. She is big on complex carbs such as asparagus, green beans, and broccoli. Her favorite protein choices are tilapia, chicken breast, and lean turkey. Her healthy fats come mainly from fish oil, walnuts, and almonds.

Larissa drinks around half a gallon of water every day. She also consumes tea and coffee.

Here is what a typical day of eating looks like for Larissa:

Meal 1

  • Egg Whites
  • Spinach
  • 1 1/2 Cups Oatmeal
  • 1/4 Grapefruit

Meal 2

  • 4-6 oz Turkey Breast
  • Spinach

Meal 3

  •  4-6 oz Bison
  • Asparagus
  • 1/2 Sweet Potato

Pre-Workout

  • A blend containing creatine, caffeine, beta-alanine, citrulline, BCAAs, and nitrate.

Post Workout

  • A shake containing a 50:50 blend of whey isolate protein and carbohydrates.

Meal 4

  • 4-6 oz Chicken Breast
  • Broccoli

Meal 5

  •  4-6 oz Tilapia
  • Green Beans

Larissa Reis Workout Principles

Larissa Reis Doing Squats
Larissa Reis

Larissa is a very active person beyond the gym. She currently holds a brown belt in Brazilian Jiu-Jitsu and loves to surf. In the gym, she’s totally focused on the body part being trained. Loud music helps her to stay in the zone. 

Larissa trains on a six-day per week split routine and takes one day off the gym. She likes to keep her rep ranges relatively high in the 12-15 range. 

Every morning Larissa performs 45 minutes of cardio. She switches between running on a treadmill, using an elliptical, and using a rowing machine.

Our favorite Larissa Reis quote:

“Always remember to follow your heart, work hard, surround yourself with good people, and stay positive. If you incorporate these basic principles into your life, you will find that nothing is impossible and that your dreams can become your reality.”

Larissa Reis Workout Program

Given below is Reis’ training program:

Monday – Shoulders/Abs

  • Seated Dumbbell Press: 3 sets, 12-15 reps
  • Dumbbell Front Raise: 3 sets, 12-15 reps
  • Low Pulley Lateral Raise: 3 sets, 12-15 reps
  • Reverse Pec Deck: 3 sets, 12-15 reps
  • Machine Shoulder Press: 3 sets, 12-15 reps
  • Machine Crunch: 3 sets, 20-25 reps
  • Hanging Leg Raise: 3 sets, 20-25 reps
  • Incline Leg Raise: 3 sets, 20-25 reps

Tuesday – Biceps/Triceps

  • Dumbbell Curl: 4 sets, 15 reps
  • Barbell Curl: 4 sets, 15 reps
  • Cable Curl: 4 sets, 15 reps
  • Cable Push-down: 4 sets, 15 reps
  • Tricep Extension: 4 sets, 15 reps
  • Dips: 4 sets, 15 reps

View this post on Instagram

A post shared by Larissa Reis 🍎🍌🍉 (@larissareis007)

Wednesday – Legs/Calves

  • Leg Extension: 3 sets, 12-15 reps
  • Squat: 3 sets, 12-15 reps
  • Leg Press: 3 sets, 12-15 reps
  • Seated Leg Curl: 3 sets, 12-15 reps
  • Seated Calf Raise: 3 sets, 25 reps
  • Standing Calf Raise: 3 sets, 25 reps

Thursday – Back

  • Machine Chin-up: 3 sets, 12-15 reps
  • Lat Pull-Down: 3 sets, 12-15 reps
  • Seated Row: 3 sets, 12-15 reps
  • Single-Arm Dumbbell Row: 3 sets, 12-15 reps
  • Back Extension: 3 sets, 12-15 reps
  • Machine Torso Extension: 3 sets, 12-15 reps

View this post on Instagram

A post shared by Larissa Reis 🍎🍌🍉 (@larissareis007)

Friday – Chest/Abs

  • Incline Bench Press: 3 sets, 12-15 reps
  • Flat Bench Press: 3 sets, 12-15 reps
  • Push-up: 3 sets, 12-15 reps
  • Cable Crossover: 3 sets, 12-15 reps
  • Machine Pec Deck Fly: 3 sets, 12-15 reps
  • Machine Crunch: 3 sets, 20-25 reps
  • Hanging Leg Raise: 3 sets, 20-25 reps
  • Incline Leg Raise: 3 sets, 20-25 reps

Saturday – Hamstrings/Glutes

  • Walking Lunge: 3 sets, 12-15 each leg
  • Squats (w/ Legs apart): sets, 12-15 each
  • Stiff-Legged Deadlift: 3 sets, 12-15 each
  • Lying Leg Curl: 3 sets -12-15 each
  • Seated Leg Curl: 3 sets – 12-15 each
  • Machine Hip Extension: 3 sets, 12-15
  • Abductor: 3 sets, 12-15 each

Sunday – Rest

Larissa Reis Supplement Regime

Larissa trains extremely hard in the gym. To power those workouts and obtain nutrients for recovery, she relies on the following types of supplements:

  • Natural Pre-workouts
  • Whey isolate protein powder
  • BCAAs
  • Creatine

You might also like:

  • Megan Fox Diet and Workout Program
  • Khloé Kardashian Diet and Workout Program
  • Zendaya Diet and Workout Program
  • Jessica Alba Workout and Diet Program

Conclusion

Larissa Reis is a fitness icon who has made it to the top through decades of hard work and discipline. In this article, we have shone a spotlight on Larissa’s mindset, training, nutrition, and supplement regimen. 

Ladies, have you got what it takes to follow in Larissa’s footsteps? You won’t know until you give it your best shot. Use our insights into Larissa’s methods and let us know how it went. Best of luck!

Add Fitness Volt to your Google News feed. Follow us on Google News
For the latest news and updates please follow us on YouTube, Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Celebrity Workouts
Previous Post

Iranian Hulk Issues Apology After Crushing First Round KO Loss In Boxing Debut

Next Post

Scraping Muscles – Performance Enhancer or Fitness Fad?

Steve Theunissen, PT

Steve Theunissen, PT

Steve Theunissen is a former gym owner and personal trainer and is the author of six hardcopy books and more than a hundred ebooks on the topics of bodybuilding, fitness and fat loss. Steve also writes history books with a focus on the history of warfare. He is married and has two daughters. Steve hold the following certifications from the International Sorts Sciences Association: * Certified Personal Trainer * Fitness Nutrition Certification * Specialist in Group Fitness & Guided Study * Strength & Conditioning Certification * Sports Nutrition Certification * Transformation Specialist & Guided Study

Related

Rugby Workout

The Ultimate Rugby Workout for Strength, Speed, and Power

Rugby is a physically demanding sport that requires a high fitness level to perform at a competitive level. It demands...

Fat Fasting

Unleash the Power of Fat Fasting: A Guide to Boosting Ketone Levels and Jumpstarting Weight Loss

Fat fasting, also known as a fat fast, is a controversial diet that involves consuming high amounts of fat and...

Michal Krizo Workout Plan

Michal Krizo Workout and Diet Program

Michal Križánek, also known as Michal Križo, is a professional bodybuilder from Slovakia. Krizo started lifting weights at 15. He...

Ilene Block

63-Year-Old Grandma Transforms Physique, Drops 55 Lbs, Becomes Figure Bodybuilder

Ilene Block, a former lawyer and grandma of three, found her passion for bodybuilding in her 60s. In a recent...

Lou Ferrigno Workout Plan

Lou Ferrigno Workout and Diet Program

Lou Ferrigno is a bodybuilding legend. He catapulted into the mainstream after being depicted as Arnold Schwarzenegger’s primary challenger in...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Courtney King Workout, Diet Program and Biography

Maximize Muscle Growth and Boost Metabolism with Intermittent Fasting (Tips for Success)

The 11 Best Piriformis Stretches to Help Eliminate Butt and Hip Pain

Chris Bumstead Shares His 3500-Calorie Off-Season Diet

Ramon Rocha Queiroz Looks Impressive 4 Weeks from 2023 Arnold Classic

Branch Warren Wishes He Could Have Won Mr. Olympia, Weighs 230-Lb With Zero Joint Pain in Retirement

Reviews

Best Bone Broth Supplements

10 Best Bone Broth Supplements of 2023 (Reviewed & Ranked)

Body Fortress Whey Protein Review

Body Fortress Super Advanced Whey Protein Review

Best Coffee Creamer

10 Best Coffee Creamer For Intermittent Fasting of 2023 (Review & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Mr. Olympia
    • 2022 WSM
    • Diet
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.