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Home » 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.

Written by Steve Theunissen, PT

Last Updated on2 August, 2022 | 3:10 AM EDT

Ask Question?


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 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.
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> 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. 

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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


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!



--------------------------------------------------------------------------------

If you have any questions or need further clarification about this article,
please leave a comment below, and Steve will get back to you as soon as
possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to
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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 Sports Sciences Association: *
Certified Personal Trainer * Fitness Nutrition Certification * Specialist in
Group Fitness & Guided Study * Strength & Conditioning Certification * Sports
Nutrition Certification * Transformation Specialist & Guided Study




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