BRAND AMBASSADOR

Kayla Carreiro

  • Location: Guelph, Ontario
  • Height: 5’4″
  • Weight: 140 lbs.
  • Sport and Category: Figure Competitor

Bio

For as long as I can remember, I’ve always been athletic. I started playing soccer at a young age and soon after, found a love for dance. I always played on the school basketball team, and growing up, you’d normally catch me climbing trees or playing some sort of sport outside with the guys. Once I started hitting the weights, I decided to compete in the figure category. The entire process to get there was such an accomplishment for me and changed my life in ways you can’t imagine. Fitness aside, I also have a passion for making people feel beautiful. I spend most of my day in the salon painting, cutting and styling hair. Like hairdressing, bodybuilding is an art. “Your body is the canvas, weights are your brush and nutrition is your paint. We all have the ability to turn a self portrait into a masterpiece.” I’d say my passions mesh pretty well!

Current Training Program

MONDAY: BACK
Lat Pulldown / Behind-the-Neck Pulldown – 4 sets of 12 to 15 reps (superset)
Close-Grip V-Bar Pulldown – 4 sets of 12 reps
Wide-Grip T-Bar Row – 4 sets of 15 reps
Hammer Strength High Row / Hammer Strength Low Row – 3 sets of 10 reps (superset)
Smith Machine Reverse-Grip Inverted Row – 3 sets of 12 to 15 reps
Straight-Arm Cable Pulldown – 4 sets of 15 reps
TUESDAY: SHOULDERS
Warm-Up – 3 sets of 10 to 15 reps
Seated Barbell Press – 6 sets of 10 to 12 reps
Seated Dumbbell Lateral Raise / Front Raise – 4 sets of 15 reps (superset)
One-Arm Leaning Dumbbell Lateral Raise – 4 sets of 15 reps
Upright Row / Plate Front Raise – 4 sets of 15 to 20 reps (superset)
Reverse Machine Fly – 4 sets of 15 reps
THURSDAY: LEGS & CALVES
Barbell Squats – 4 sets of 10 to 12 reps
Front Squats / Hip Thrusts – 3 sets of 10 of 12 reps (superset)
Barbell Walking Lunge / BW Walking Lunge / BW Bench Step-Up – 3 sets of 12 reps (triset)
Leg Press / Leg Press Calf Raise – 3 sets of 12 reps (superset)
Leg Extensions – 3 sets of 15 reps
Seated Calf Raise – 3 sets of 12 reps
SATURDAY: CHEST & ARMS
Warm-Up – Dumbbell Bench Press / Barbell Curls – 2 sets of 15 to 20 reps
Incline Dumbbell Press / Spider Hammer Curl – 3 sets of 12 to 15 reps
Low Cable Crossover / Cable Flyes / Pushdown – 3 sets of 15 reps (triset)
Dips – 3 sets of 8 to 10 reps
Overhead Rope Tricep Extension – 3 sets of 15 reps (superset)
SUNDAY: GLUTES / HAMSTRINGS & CALVES
Cable Butt Blaster – 7 sets of 15 reps
Single-leg Pushdown (dip assist) / Dumbbell Sumo Squat – 3 sets of 15 reps (superset)
Reverse Hack Squat / Single-Leg Dumbbell Stiff Legged Deadlift – 3 sets of 12 to 15 reps
Reverse Hyperextension / Barbell Curtsy Lunge – 3 sets of 12 reps (superset)
Lying Hamstring Curls – 3 sets of 12 to 15 reps
Seated Calf Raise / Standing Calf Raise –3 sets of 10 reps (superset)

Current Diet

Meal 1 Whole Eggs + Egg Whites + Berries + Coffee with Almond Milk
Meal 2 Salmon + Basmati Rice + Green Veggies
Meal 3 Chicken + Sweet Potato + Green Veggies
Meal 4 Lean Ground Beef + Green Veggies (Pre-Workout)
Meal 5 Egg Whites + Oatmeal + Protein Shake (Post-Workout)
Meal 6 Reese Puffs Cereal OR Protein Pancakes

“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”

Top 3 MuscleTech Supplement Staples

Protein

PHASE8, Peanut Butter Chocolate

Pre-Workout

Anarchy, Blue Raspberry

Creatine

Creactor, Icy Rocket Freeze