Evan Centopani Workout Routine and Diet Plan

Popular as a successful champion, Evan Centopani took part in the competition in the IFBB and has won several of the matches, including the New York Pro and Tampa Pro. In spite of all this, Evan has an incredible physique and has obtained some of the top shows in America, but he wasn’t always so muscular. Evan was disturbed by weight concerns throughout his childhood and early teen years, which overshadowed his life.

evan centopani

After reached the age of 15, he became captivated with using his stature as a source of energy. Over time, he became engrossed in working out and concentrated on nutrition and system each day. As a consequence, he could build the structure of the body which he’s always desired. After some time, he started competing at amateur shows and winning every one of them. A decade ago in 2007, he received his Pro Card and began a successful professional career filled with achievements and strong practice.

In this article, we will cover all about the diet plan, workout routine, and the supplements that Evan Centopani takes to reach quite a place that he is on. So continue reading ahead.

Evan Centopani Statistics

  • Birth Year: 1982 (age 39)
  • Birth Date: April 7
  • Height: 5’11” (180cm)
  • Weight: 255 – 265lbs (115.7 – 120.2kg)

Evan Centopani Awards and Achievements

  • 2005 Bev Francis Atlantic States tournament, 1st and overall
  • 2006 NPC Junior Championships, 1st and overall
  • 2007 NPC National Bodybuilding & Fitness Championships, 1st and overall (pro card)
  • 2009 New York Pro, 1st
  • 2011 Flex Pro, 1st
  • 2011 IFBB Los Angeles Pro competition, 1st
  • 2011 Arnold Classic, 4th
  • 2012 Arnold Classic, 3rd
  • 2012 Mr. Olympia, 8th
  • 2013 IFBB Tampa Pro, 1st
  • 2013 Mr. Olympia, 13th
  • 2014 Arnold Classic, 5th
  • 2014 IFBB Australia Pro Grand Prix, 1st

evan centopani

Evan Centopani Workout Routine

It was in 2007 when Evan Centopani claimed his pro card and won the super weights championship in these years during the NPC National Bodybuilding and Fitness Championship. He started to pose with one of the biggest builders in the world. His first professional show was in New York in the year 2009 and it was there he took an amazing 1st position and was quite happy in front of a huge crowd at Tribeca Performing Arts Center.

In early 2010, Evan Centopani announced that he would be taking a year off to focus on training and nutrition and how to be a better player. He knew that his initial benchmark had to be broken and improved on if he was to have great success. He spent a lot of time improving his techniques and competing with his coach but when it was 2011, he was ready to perform. He was back in action at the next year’s Arnold classic tournament where he earned himself a 4th position out of all. His greatest win was at the 2011 IFBB LA Oro competition. In this show, he was announced as the overall winner of the general bodybuilding category and had arrived in the professional bodybuilding world.

Then he decided that he would take a break from all the professional shows and would train others to reach a spot as he has. He offered his tips and tricks to people who wanted to participate in events and set up a website to help general people and his followers. He trains with a lot of weights and has included a lot of supersets in his workout routine to reach the limits. He uses different equipment like machines, cables, and free weights and does not shy away from trying out new equipment that will give him an edge over the others.

evan centopani

He has told about his workout routine and diet in many interviews, instant chats, and other social media platforms like Youtube and Facebook. His only goal since he was 15 years old was that he wanted to build up his muscles and get some strength in, As soon as he started to work out for bodybuilding, he got some really useful knowledge about nutrition and training techniques. He knew how to treat his body p[parts to get the best results. His career started by participating in amateur shows and he won all that he participated in.

His usual chest routine is below:

  • Cable Cross-Over 4 sets of 10-15 reps, starting lighter with higher reps, then adding weight and lowering reps
  • Incline Barbell Bench 5 sets of 6-12 reps, starting lighter with higher reps, then adding weight and lowering reps
  • Machine Press 4 sets of 10-15 reps, starting lighter with higher reps, then adding weight and lowering reps

Supersetted with…

  • Flat Dumbbell Fly 4 sets of 8-12 reps, starting lighter with higher reps, then adding weight and lowering reps
  • Parallel Bar Dip 4 sets of 8-12 reps

Training Split

  • Day 1: Legs
  • Day 2: Off
  • Day 3: Chest and Tris
  • Day 4: Back
  • Day 5: Off
  • Day 6: Hams and Calves
  • Day 7: Delts and Bis

Day 8: Off

“I like to start with a cable or a machine first to get a lot of blood in the muscle without stressing the tendons.”

Training Arms Infrequently

Evan Centopani tells his fans not to overwork their arms because they are usually overtrained when workout. Thus it is important to let them be and take a break from the workouts which would help them massively and they can heal properly. He tells his fans to focus on hitting the bigger parts of the body like the chest and the back using heavier sets. It might sound like a false alarm to too many people who might think it is rather prudent to work out the arms but when it comes from someone like Evan Centopani himself, then you might want to believe in it. For a full four-month in 2011, Evan Centopani trained for just 3 days in a week which included the chest, legs, and back. He in fact saw some great improvement in his arms and the real gains started to come in when he retrained his arms after those 4 months of sabbatical.  The time off gives all the tendons and ligaments a chance to heal up, so there is absolutely no wrist or forearm pain once I start up again,” he begins. “But the main thing is that arm training is fresh again when you come back to it after a break.”

One more reason can be that it gives the arms a huge rest period where the muscles and tendons are relaxed and then they can be trained again for the new response. “Most guys train hard enough and do the right exercises, but they never stop to think about whether or not they might be doing too much for arms,” he says. “Our instinct to solve any problem with a body part is to do more, more, more. It never even occurs to most people to try doing less and see how that works.”

Evan’s Arm Routine— Don’t Get Your Hopes Up

Another assumption and the wrong path that others choose are that once people start to see the development in one body part, they blindly start to follow the diet and workout routine of the bodybuilder. With this blueprint, we will surely get legs and a back like Branch, as well as guns and a weapon like Evan. Though it may not be a completely mistaken notion, all these men should have had very special genetic makeup that made them superior in those muscle groups. There might be a routine that’s worth adopting because it covers all the bases when it comes to exercising that body part, but it doesn’t mean it’s the optimal routine for you with your specific needs, strengths, and limitations. For example, a tall man wouldn’t be able to do the same number of squats as Branch has.

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In fact, Evan Centopani tells that he does not do any kind of fixed routines because whenever made it. He rather goes with his guts. “I really don’t have a set routine for anything I train,” he admits. “There are certain key movements I include most of the time, but it’s not like I have this list of exercises in a specific order I’m going to do them in that I feel compelled to stick to when I train.” Centopani usually doesn’t determine which workout he’ll do next till he’s completed his last set of the preceding exercise. Thus he usually makes the on-the-spot plan in his head while he is working on it and does what feels right for him. “We all lose sight of the fact that every time we walk out on that gym floor, we have the freedom to do whatever we want, to experiment and try different things,” he reminds us. “There are no absolutes. Right now I’m in a transition phase so I feel more comfortable with switching things up. The other day I started with incline presses on a Hammer Strength machine. That’s something you would normally never see me do because even I get caught up in the trap of thinking I have to use free weights first. But you know what? I got the most incredible contractions and pump in my chest.”

Evan Centopani is of the philosophy that there is nothing fixed and there are no rules that remain for him. He would rather listen to his guts and his instincts. “I have guys coming up to me and running down what they’re doing for their workouts and wanting to know if it’s a good routine,” he says. “My question back at them is, is it working for you? Are you seeing results? They usually tell me they are. I end those conversations with, so why are you asking me? You don’t need my approval— the proof is staring you in the face but you’re still questioning it!”

When he is in fact working out, he has a variety of things to choose from. His usual workout routine would include:

Single-Arm Preacher Curls

Evan Centopani usually begins working out with a single-arm preacher curl. He does this as an isolated movement which does not stress the movement a lot.  “I like to start with a cable or a machine first to get a lot of blood in the muscle without stressing the tendons,” Evan told me. “It’s more of a pure isolation movement.” But there are times when he would also do concentrating movement with a single dumbbell for the same reasons. Beginners are usually recommended to kick off biceps with the heavy dumbbell or barbell curls, but that grows into less of a great design as time goes by and your joints and tendons begin to perceive the effects of regular wear and tear.

Alternate Dumbbell Curl

After this, his next movement is alternative dumbbell curl and he always includes this workout in his arm routine but has never done anything above 8 reps in a single go. This is because he does not want to overwork his muscles and go for a long-term injury.  He says regarding this, “When I see guys getting overzealous and heaving up mega heavy curls for just a few reps, I cringe because I know they’re setting themselves up to get hurt.”

Evan rates dumbbell curls to be a constant in his biceps training, but he never does less than 8 reps in a set. “I hate to sound like a recording, but the 8-12 rep range seems to work best,” he records. “When I see guys getting overzealous and heaving up mega heavy curls for just a few reps, I cringe because I know they’re setting themselves up to get hurt.” Evan Centopani is not talking about any immediate injury but the damage which is done over time with wear and tears. “Once you strain those tendons and you have chronic pain in areas like your wrists and your forearms, arms training is going to be a lot less productive and not much fun, either.”

Barbell Curl

This workout is also super important in the workout routine of Evan Centopani as barbell curls or dumbbell curl. He also says that he uses an EZ bar to complete the lifts but he made a change and turned to a straight bar after noticing the benefits of it soon. The Ox completed up his biceps workout with barbell curls, working with a straight bar. He’s worked with the EZ curl bar and noticed that the sides of the cambered bar made it more convenient, but he didn’t like the truth that your grip widths are predestined. “The bar bends where it was manufactured to bend, so you’re either really close or really wide,” he explains. “I guess that’s fine if those two spots happen to correspond with your particular structure, but otherwise you’re fighting against what your body wants to do.” Centopani also claims that he simply finds straight barbell curls to be more effective. “I was doing EZ bar curls for a while when I was younger, and once I started using a straight bar I literally experienced new growth in just a couple of weeks.”

Tricep Dip

The barbell curl is the last free-weight workout that Evan Centopani has in his routine. Then he shifts to the bodyweight exercises afterward. The first of the exercises after this is the tricep dips that he does. He thinks that it is the ideal transformation into the tricep workout after the biceps. He needs to add weight to the body for his pre-competition stage.

Evan’s body part split is shifted regularly and he groups up in groups of his choice. He might do triceps after biceps on an off day, or he might do them after a body part like the chest or shoulders. It’s on those days that dips make for a perfect transition into the triceps portion since they involve the same muscles as the larger portion. “I only add weight when I’m close to a contest and my own bodyweight has dropped significantly.”

evan centopani

Single-arm Overhead Dumbbell Extensions

Evan completes his first tricep exercise, an overhead dumbbell extension with one arm. Since he was a kid, he has been performing this exercise since he was working out in his basement. He knows how effective it is if performed correctly. Furthermore, he emphasizes that correct weight is essential. When he was 300 pounds, he wouldn’t lift more than 60 lbs per weight to avoid unnecessary injuries.

“I’ve been doing these since I was a kid working out in the basement,” Evan says of overhead dumbbell extensions. “Some guys prefer movements where you lie down like skull-crushers, but I’ve always loved these.” He also cautioned that because you are putting both the triceps and the shoulder joint in a potentially precarious position, this is not an exercise you want to go stupidly heavy on. “Even when I’m 300 pounds, and as big and strong as my tri’s are, I never go heavier than a 60 on these.”

Rope Pushdowns

An exercise that does not involve a substantial amount of weight is rope pushdowns. The preferred method of Evan’s training is to complete a set of 20 repetitions with a 20-30 second rest period in between. In the final stages of this exercise period, he might switch to one-arm movements so he can really work each tricep hard.

When it comes to training, Evan doesn’t have many rules, but he wouldn’t do any sort of triceps extension without warming up with some rope pushdowns before doing any free-weight extension. In the second room at Gold’s New Haven, he usually starts with the stack, which doesn’t seem to be that heavy for him in the crossover stations. His rest periods are 30 seconds as he continues with successive sets of 15, 12, and 8-10 repetitions. The ropes aren’t spread apart, but he may finish with a couple of sets per arm, extending the rope across his body and toward the ground. “I like to tinker around with different angles and see how I can get a different feel in the muscle,” he notes.

Dip Machine

Evan likes to finish his arms workout with a set of hard-hitting dips. He feels some of the older equipment works better than the new machines at his gym in Connecticut, which has dip machines from the 1980s. In the second set, he really squeezes out the reps hard and finishes the session as he started it; with intensity. The make and model of Evan Centopani’s machine were not mentioned, but he finished triceps on it today. In this set, Evan squeezed out the last of his massive horseshoes on every rep and called it a day.

evan centopani

Here is a general workout routine of what Evan Centopani is most likely to do in his workout schedule apart from the elaborative ram routine we just discussed above.

Weeks 1-4: Strength

Monday: Legs

Barbell squat: Two warm-up sets @ 15, 20 reps followed by four working sets @ 6-8 reps.

Leg press: Two warm-up sets @ 15, 20 reps followed by four working sets @ 8-10 reps.

Deadlifts: Two warm-up sets @ 10, 15 reps followed by three working sets @ 6-8 reps.

Glute ham raises Three work sets @ 8-10 reps.

Wednesday: Chest

Flat barbell bench press: Two warm-up sets @ 10, 15 reps followed by five working sets @ 6-8 reps.

Incline dumbbell press: Three working sets @ 6-10 reps.

Friday: Back

Bent over barbell rows: Two warm-up sets @ 15, 20 reps followed by five working sets @ 6-10 reps.

Deadlifts: Two warm-up sets @ 8-10 reps followed by five working sets @ 6-10 reps.

Weeks 5-8: Size

Tuesday: Legs

Barbell squat: Two warm-up sets @ 15, 20 reps followed by three working sets @ 12-15 reps.

Leg press: Two warm-upsets@15,20reps followed by three working sets s@15-20 reps.

Hack squats: One warm-up set @10reps followed by three working sets @10-12reps. Lying hamstring curls–Three sets@15-20reps.

Glute ham raises Three sets@10-15reps.

Deadlifts: One warm-up set @10 reps followed by two working sets @15-20 reps.

Wednesday: Back and Biceps

Bent over barbell rows: Two warm-up sets @ 15-20 reps followed by three sets @ 10-12 reps.

Pull-ups/Assisted pull-ups: Three working sets @ 8-12 reps.

Deadlifts: Two warm-up sets @ 8-10 reps followed by three working sets @ 10-12 reps.

Dumbbell preacher curl: One warm-up set @ 20 reps followed by four working sets @ 8-12 reps.

Standing barbell curl: Four sets @ 8-12 reps.

Friday: Chest and triceps

Flat barbell bench: Two warm-up sets @ 8-10 reps followed by four working sets @ 10-12 reps.

Incline dumbbell press: Four working sets @10-12reps.

Flat dumbbell fly: One warm-up @15reps followed by four working sets@10-12reps.

Rope extensions: One warm-up set @ 20 reps followed by four working sets @ 12-15 reps.

Bodyweight dips Four working sets of maximum reps.

Saturday: Shoulders and abs

Barbell shoulder press: Two warm-up sets @ 15-20 reps followed by four sets @ 8-10 reps.

Dumbbell side lateral raises Four working sets @ 8-10 reps.

Bent-over dumbbell lateral raises: Four working sets @ 8-10 reps.

The hanging leg raises Three sets to failure.

Lying leg raised crunches: Three sets to failure.

Ab wheel: Three sets to failure.

Weeks 9-12: Conditioning

evan centopani

Monday: Shoulders and triceps

Barbell shoulder press: One warm-up set @ 15 reps followed by three working sets @ 8-12 rep superset with standing dumbbell presses @ 6-8 reps.

Dumbbell side laterals: Two working sets @ 10-12 reps superset with plate steering wheels
@ 15-20 reps (twists = 10 reps per side).

Reverse pec fly: Two working sets @ 10-15 reps superset with bent-over dumbbell laterals
@ 10-12 reps.

Rope extensions: Two working sets @ 10-15 rep superset with barbell skull crushers @ 10-12 reps.

Wide grip cable pushdowns: Two working sets @ 8-10 reps superset with bodyweight extensions to failure.

Tuesday: Quads

Barbell squats: Two warm-ups sets @ 10-15 reps followed by two working sets @ 10-12 rep superset with sissy squats @ 10-15 reps.

Leg press: Two warm-up sets @ 10-15 reps followed by two working sets @ 15-20 rep superset with leg extensions @ 10-12 reps.

Walking dumbbell lunges: Two working sets @ 16-20 steps (8-10 reps per leg).

Thursday: Back

Narrow grip cable rows: Three working sets @ 10-15 reps superset with deadlifts @ 8-10 reps.

Bent over barbell rows: Two working sets (each set is a double drop set) @ 8-12 reps.

Cable pullovers: Three working sets @ 15-20 reps superset with assisted pull-ups @ 6-10 reps.

Dumbbell rows: One working set (one set + two drop sets with the same weight each drop), maximum reps each time (select weight that you will fail at 15 reps on the first set). Must immediately go from side to side with no rest.

Friday: Chest, biceps, and abs

Flat barbell bench press: Two warm-up sets @ 10-15 reps followed by four working sets @ 8-12 reps. The last set is a double drop set.

Incline barbell press: Three working sets @ 8-10 reps.

Incline dumbbell press: Three working sets @ 8-10 reps superset with flyes @ 8-10 reps.

Cable crossover flyes: Two working sets @ 10-12 reps superset with dips to failure.

Dumbbell preacher curls: Two working sets @ 8-12 reps (each set is a double drop using the same weight).

Barbell curls: Two working sets @ 8-12 reps superset with handheld plate curls @ 8-10 reps.

Saturday: Hams and calves

Standing single leg curl: Two working sets @ 8-20 reps (each is a double drop set performed with the same weight. No rest is taken; as soon as one leg is pushed to failure, the other goes).

Glute ham raises Two working sets @ 10-14 reps superset with lying leg curls @ 10-12 reps.

High rep deadlifts: Two working sets @ 20-24 reps on the first set and then the same weight on the second set to failure (usually around 15 reps).

Standing single-leg bodyweight calf raises: Max reps on one foot then switch to other foot and the back again, alternating back and forth until only capable of 6-8 reps.

Seated calf raises Three working sets @ 15-20 reps.

Standing calf raises Three working sets @ 10-15 reps superset with bodyweight standing calf raises (two feet at the same time as opposed to single leg) to failure.

Besides this, Evan Centopani gives a lot of importance to mental health too as he feels it is a great part of overall fitness. He likes to give out some tips and tricks to his fan which he follows greatly too. Thus read ahead to know all about it.

evan centopani

Evan Centopani Mental Health Tips and Tricks

Besides focusing on his body, the readers might also know that Evan Centopani gives a lot of importance to his mental health too as he believes in the philosophy of a healthy mind resting in the healthy body and vice versa. Thus for him, having a balanced mindset is also equally important and he works for it. Here are some tips that he gives out.


Despite being physical and literal, our physical environment does have an impact on the mind. The stress of everyday life often leaves him feeling like there are too many things out of his control. There will always be unfortunate situations in life, so we should always look at and take advantage of what we can control. Maintaining a neat and orderly environment can reduce stress for many people and help them concentrate more. In the words of Centino,

“I know that when I’m surrounded by a mess I feel distracted and unfocused. This may sound cheesy, but one of the things I have found helpful from an early age is to make my bed immediately upon waking up in the morning. Doing this not only brings order to an area but I start the day productively which helps set the tone for the day. Plus, it costs nothing and only takes a minute or two to do. Similarly, I suggest carrying this over into other parts of your physical environment. Eliminating clutter, putting things away, organizing, and completing unfinished tasks or previously started projects can all help you feel better about your physical environment and better able to take control in other areas.”

Your environment is also made up of the people in your life. The people around you can either help you focus on your goals or detract you from them. In the same way that a good bodybuilder chooses a training environment that surrounds him with bodybuilders who are bigger, stronger, more successful, and otherwise superior to him, we should all consider these qualities when choosing the people in our lives. You should keep your distance from people who cause drama, make you feel bad about yourself, or don’t support you in whatever you’re doing. Taking into account conflicting lifestyles is another consideration. Following that, he says,

 I’m not saying you and your friends need to live the same life, but it may be difficult if you’re serious about training and your friends aren’t. When I was younger, I’d often go out to eat with my friends but then bow out afterward when they go drinking. They’d bust my balls but ultimately respected what I was trying to accomplish. If your friends don’t afford you that kind of respect, I’d stay away from them. In short, keep your environment clean, free of distractions, and positive.


As we discuss being physical, let’s no doubt acknowledge that the mind and body are inextricably linked. For good sleep at night, it’s important to be physically active. To sleep, we must use our bodies, tire ourselves out, and then sleep again. People who are very physically active each day usually don’t have difficulty sleeping at night.

I fall asleep almost the moment my head hits the pillow; I sleep well and then I get up and do it all over again the next day. When I’m being sedentary, I do not sleep well at night. If an idle mind is the devil’s workshop, I suggest making yourself so busy physically that you have neither the time nor the energy to even allow worry or anxiety to enter your mind. Be so busy doing things that bring down or sad is not possible. Think less, do more, and things fall into place.

Plant a garden, weed the lawn, clean the house, or repaint something that needs to be refinished. Discover a new hobby or learn a new skill, such as gardening, metalworking, or sewing. You can do anything you want. Explore something you are interested in and create something based on it. You might be surprised to find out how much mental health benefit you receive from improving or creating. I do not believe you should ever be bored or let your hands sit idle unless you are asleep. He continues, “Personally, I have found that being productive every day is key. If I’m not working, training, or spending time with my family, I’m either creating, improving, or working on something.”

Done with everything you need to do? Schedule tomorrow’s activities. Make sure you have everything you need to get the job done. Avoid all the crap in your diet, while eating whole, unprocessed foods. Make sure to have them ready to eat the following day. Having the right food when you need it is far more important than having the best plan. It’s not necessary to wait to eat to prepare food or to ask yourself what to eat. The stress of this is further compounded by the possibility of error and inconsistency. Prepare so that the plan can be implemented with success, whether it’s with food or anything else. In the absence of preparation, your life will only become stressful. He also adds, “I’m sure I don’t need to remind you about the power of good nutrition and the importance of food prep.”

evan centopani


The benefits of some habits usually come from mental processes rather than physical action. It is beneficial to make a daily schedule of what you wish to accomplish for instance. Think about what you’re going to do the next day and how you’re going to do it before going to sleep at night. Waiting until you awaken to think about what you need to do is a mistake. Not only is it more stressful, but you might overlook things you thought about the day before. It’s just a matter of getting up and working. Let’s not put off waking up until tomorrow. There is a tremendous psychological benefit to knowing you are working while others are sleeping. There’s nothing worse than feeling like you’ve wasted your morning. He explains this by giving an example of his own, saying, “When I accomplish a lot by 9:00 or 10:00 a.m., I feel like a champ and find myself looking for more things to do. Trust me, this is a mental game worth playing with yourself. Conquer the world early and then go on to conquer the galaxy. That’s a great feeling at the end of the day.”

It doesn’t help to have one great day and then three horrible days. You are heading in the right direction if you do it every day for one week, one month, one year. To gain momentum, you need to work quickly. A bicycle can be compared to it. To achieve long-term success, maintain your pedaling force at all times. Whenever the road slopes, the hapless pedal lazily before launching into a sprint – a bad strategy. Besides the obvious possibility that you will burn out before you make it to the top, even if you make it, the climb is going to be damn tough. As soon as the hill is hit, the person with momentum can crank right up in record time and without as much pain. Ensure consistency and keep the momentum going. You must have sufficient focus to accomplish these tasks. You should keep an eye on what you’re doing, analyze the progress you’ve made, and ask yourself whether you’re moving towards your goal. Then keep going if that’s the case. Otherwise, something needs to be changed. He continues to describe in his words, “I think it’s important to note, however, that this is only worthwhile if you do it consistently.”

Evan continues to go on to describe the same using the example of his daughter. How we can learn from kids is rather interesting. Here’s what he says:

Lastly, I think it’s important that we look forward to things. For example, my daughter begins talking about her birthday when it is months away. She talks about which friends will be invited, the games they will play, and even what will be on the cake. This process of visualization is not only exciting but serves to help her shape the event to what she wants it to be. We should all take advantage of this innate mental process of anticipating something, visualizing it over and over, and eventually realizing it.

evan centopani

Evan Centopani says that he might not be any mental health expert but he finds that there is always a way of improving in life and it must be the objective of people to improve whatever they can to be a better version of themselves. Here’s what he added afterward,

At the end of the day, I’m no mental health expert, but I have found that the list of things we can do to improve our mental state is virtually limitless. While the mind feeds the body, the body also feeds the mind—we must find satisfaction in the things we do each day. We can’t just simply think ourselves into a better mental state. We need to find confidence and encouragement by taking action. Be productive, build momentum, and don’t stop.

That was all about the mental awareness and relaxation tips that Evan Centopani had to give to his fans and friends. Now moving on to the diet plan that he follows and which forms a rather great part of his health and body. In the next section, we will mention what all he eats and avoids eating in his day.

Evan Centopani Diet Plan

Evan Centopani follows rather a nutritious diet plan which includes vegetables, fruits, and lean meat as his meal options which keeps his muscles fueled all day long. He feels energetic and active. He chooses to make his meals in advance so he does not have to give up on a healthy rating every. He stores them in containers in the refrigerator. It helps him avoid all the hassle of cooking after returning from work or a workout session when he is tired.

Here is typically what he will eat through the week.

Off-Season Recipes

When it is off-season, he would rather experiment with his diet and new food recipes. He has a chance of eating a lot during this period and he would cook meals that would include his favorites like roasted chicken with garlic rapini and rosemary boiled potatoes. Since it is his bulking season, he really enjoys having suck kinds of meals. It can be said to be the meals of his youth because it is exactly where he lands up after eating them. Thus he would also enjoy things like, pasta with meatballs and steak dishes which are always on the menu.

Competition Diet

Quite obviously, Evan Centopani’s competition is more strict than his off-season diet and includes a lot of healthier options like lean meats and some amount of carbs. He makes these changes to lose weight and make muscles at the same time. H loves to eat some eggs for breakfast and stick to chicken and fish for the rest of the day.

An example of one day eating in Evan’s competition season is below:

  • Meal 1: 6 whole eggs
  • Meal 2: 8oz chicken, 1/3 cup macadamia nuts
  • Meal 3: 50g Iso whey, 2 tbsp peanut butter
  • Meal 4: 8oz chicken, 1/3 cup macadamia nuts
  • Meal 5: 8 oz steak, 2 cups broccoli, 2 tbsp olive oil
  • Meal 6: 50g Iso whey, 2 tbsp peanut butter

evan centopani

Evan Centopani on Macros

You realize almost immediately as you begin your training program that eating well will be essential for reaching your goals. What is the recommended daily intake of protein? Are you supposed to eat low fat and high carbs? Many people believe you should consume twice as much protein as carbohydrates. Some suggest a more balanced ratio. In Evan’s experience, he started by consuming the same number of calories from each macronutrient. There’s a good chance you’ll achieve pretty good results with this formula. For your metabolism to function properly and to build muscle, how many calories will you need every day? It will be incredibly easy for you because he has a lot of suggestions for you. You can get started on the path to a sensible, balanced diet by following the easy steps outlined below. To determine your body weight, simply multiply your height by your weight.


Using Evan as an example, we’ll calculate how many grams of protein you should consume each day. Trainers and athletes generally agree that the appropriate amount of protein is somewhere between 1-1.5g per pound of body weight per day. Per pound of your body weight, you need 1.25g of protein. With a body weight of 260 pounds, his daily protein requirement would be 325 grams (260 lbs x 1.25 grams). The calorie content of protein is 4 calories per gram, which means he would consume 1300 calories (325g x 4 cal) every day from protein.


In the next section, we will determine how much carbohydrate and fat we should consume per day. Like proteins, carbohydrates have four calories per gram. Because we are aiming for the same amount of nutrition from each macro, he will also be getting 1300 calories per day from carbohydrates or 325g of carbohydrates per day. The calorie content of fat is 9 per gram. According to this calculation, he would need about 144g of fats (1300 calories/9 calories) per day to get 1300 calories per day from fats.


Our last step is to calculate our BMR (basal metabolic rate) using a calculator for athletes. Keeping your current size requires you to consume a given amount of calories each day. According to the BMR calculator here, he consumes 3651 calories per day assuming the exercises 3 to 5 days each week, and is moderately active. Hence, he would need to consume 3900 calories (1300 calories per macronutrient) per day to maintain a healthy diet focused on the acquisition of quality muscles mass. His daily calorie allowance will increase by 250 per day, which is the perfect amount for gaining weight.


In grams of protein per day, multiply your body weight by 1.25

Calculate total daily calories from protein by multiplying grams of protein by 4 calories per gram

Grams and calories per day of protein = grams, and calories per day of carbs

Dividing total daily calorie intake by 9 equals the number of grams of fat consumed

The total daily calorie intake is calculated by adding up the calories for each macronutrient (see the answer to #2 above x 3)

Calorie intake calculated according to the BMR calculator should be compared with it

It is recommended to slightly overestimate calculated daily calorie intake


As soon as we establish the foundation and understand how many grams of protein, carbs, and fats we should consume each day, all that is left to do is choose foods that will provide us with those nutrients. In the simplest and most valuable guideline, you can get from him is to eat foods that are nutritious and digestible. Having lengthy ingredient lists on food products is no longer allowed. Rather than eating food products, your diet should primarily contain single-ingredient foods. Poultry, beef, eggs, and fish are the best protein sources since they contain the most concentrated amounts. As with beans and legumes, beans and legumes also provide valuable protein sources with their own benefits; however, they should be consumed with one or more sources of animal protein for a complete diet.


Carb sources such as rice, potatoes, and oats provide the ideal carb source due to their gluten-free status and lack of likelihood of causing digestion problems when consumed in large quantities. Certainly, wheat-based products like pasta and cereals aren’t a no-no, but he wouldn’t make them his main sources of carbs.

evan centopani


When it comes to fats, remember that some of the protein sources listed above contain varying amounts of fat that should also be considered when assessing total fat intake. You will get valuable fats from eating egg yolks if you eat whole eggs (which he recommends). The fats contained in egg yolks are of high value, but oils are also ideal sources of fat. According to him, olive oil makes a great fat source. The fats in it are monounsaturated and easily digestible. Fats that are found in wild-caught fish, nuts, and seeds can also provide valuable fats. In addition to avocados, which are great sources of fat provided you digest them well. During this speech, he emphasizes the need for your food to be organic and easily digestible. At the end of the day, no one macronutrient is more important than another-or more abundantly required than another. Using a 1:1:1 calorie ratio would be a good place to start. Depending on your needs, macros can be adjusted up or down. Although some individuals seem to function better with a diet high in carbs and low in fats or vice versa, most individuals thrive with a well-balanced diet. All macronutrients possess inherent value in their own right and play vital roles in the diet of every individual. In as much as natural foods which digest well form the basis of your diet, you would have to do pretty hard to mess it up.

That was all about the diet plan of what Evan eats in the week. As you can see his diet plan is rather fixed and consistent. But how does he remain so consistent with his diet? In fact, he does not have to struggle too hard because he has some easy fixes and tips to follow. He gives them to his fans too to have a great start in following any new diet. Read the section below.

Evan Centopani Diet Tips

Here are certain diet tips that Evan personally gives to his fans and followers:

Structure and Consistency in diet:

What is the best course of action? Starting by adding consistency and structure if they are lacking. Diets cannot be evaluated for effectiveness unless they are followed consistently every day. Eating the same thing every day is the best way to stick to your macros. He adds, “If a person comes to me and tells me their diet isn’t working, the first thing I ask is to look at their diet. Once they tell me that they eat something different every day, I inform them that they really can’t know what is working or not because they really don’t have a diet. First, be consistent.”

Access your macros: If you use macros consistently for a few months, you can assess things like calories, macros, and food choices. Thrown everything out the window at once is a bad idea. You should stick with food sources that are digestible for you. When you don’t like a particular food, it doesn’t matter how great it is supposed to be. Know your body and what works for you, then incorporate those foods into your diet.

evan centopani

Evolve your diet: Your diet will evolve once you have been eating high-quality, well-digestible foods (minimum one ingredient, unprocessed foods) consistently for some time. You should let your diet evolve gradually, keeping in mind the idea of letting it evolve. You need to eat the maximum amount of food/highest amount of calories when dieting to lose fat. In addition to losing muscle and slowing your metabolism by dropping calories beyond needed, you are also unlikely to see a greater outcome. You also end up leaving yourself no place to turn once progress slows down if you eliminate too much too soon. You should eliminate only those items that will allow you to create a slight deficit.

Keep up the cardio: Lastly, don’t fall victim to the classic blunder of eating less and exercising less. Newbies may wonder why they should do cardio when they could just eliminate the same number of calories from their diet. It seems completely illogical on the surface, but it’s the opposite. To lose weight, you need to eat enough food and work out hard. How come? Thus, you’ll retain more muscle and keep your metabolism higher, which in turn burns more fat. Metabolic rate increases with increased food intake. Higher metabolism also results from more physical activity. The advantages of a one-two punch need to be taken advantage of.

Small changes are beneficial: This is what Evan says in the case of this subject, “Ultimately, what I’m telling you is to approach dieting in a sane manner. Before you decide to start the process, be at a point where you’ve been consistent in your daily diet and you know what is good and what can be discarded. From there, make small changes and let things evolve as needed.” Changes can be made moving forward if you give yourself some room. Your diet should not be your only source of energy. Strength training and cardio can help you burn more fat, eat more, and retain more muscle.

That was all about the diet plan and tips that Evan Centopani has to offer to his fans and which he diligently follows himself. Moving on to the next section which incorporated all about the nutrients and the extra supplements that he takes with his workout routine to ace his competitions and sessions.

Evan Centopani Nutrition and Supplements

Here is a list of some supplements and nutrients that Evan Centopani takes besides just having whey protein shakes and BCCAs during his day. He takes the supplements in case he has not completed his daily nutritional intake with his food as he burns a lot of calories during heavy weight lifting sessions. Take a look:

Multi-Vitamin & Mineral: An athlete needs to complete his or her micronutrient requirements daily.

Fatty Acids: Fatty acids are important to take when it comes to protecting the joints and ligaments from getting injured.

Ubiquinol/Ubiquinone (Coenzyme Q10): It acts as an anti antioxidant in the body and helps the body to produce anti-stress hormones along with energy.

evan centopani

Vegetable/Phytonutrient Drink Powder: Sometimes one can not complete the nutritional requirement required by the body just by vegetables and fruits.

Vitamin D3: This vitamin is important to have in the body if one needs to absorb calcium in the body. Thus indirectly it helps strengthen the bones.

Vitamin K2: K2 more or less helps with the same as vitamin D3 and thus must be taken for the health of bones.

Curcumin: It has some amazing anti-inflammation properties which help the body to repair quite well.

Benfotiamine: This supplement has many benefits like  protecting against various neuropathies and tissue damage from high and or uncontrolled blood sugar (glycation)

Probiotics: Probiotics are great for gut health and really help to digest the food properly.

Magnesium: It is a supplement needed for hundreds of enzymatic functions in the body and working of neurological function too.

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