Alejandra Goncalves Athlete Profile

Alejandra has been competing in figure competitions for 3 years and is a WNBF pro. She is looking to win her first pro contest very soon.
Alejandra Goncalves

Quick Stats

  • Alejandra Goncalves
  • 1983
  • Colorado Springs, CO
  • 5'4"
  • 120
  • 5
  • Hamstrings
  • Deadlift
  • NO Xplode

Your Background

Competition History

  • Sept. 15, 2007 - INBF U.S. Forces Europe Championships, 3rd place
  • May 17, 2008 - INBF Mannheim Invitational, 2nd Place
  • June 28, 2008 - UltraBodies, RAF Mildenhall, England, 2nd Place
  • Sept. 13, 2008 - INBF U.S. Forces Championships, 1st & Overall (WNBF pro qualifier)
  • Sept. 26, 2009 - WNBF U.S. NorCal Bodybuilding & Figure Championships, 3rd  (Locked in as WNBF Pro)

Alejandra Goncalves FigureI was born and raised in Mexico. I’ve always been very athletic but never was into weights, I loved running and playing soccer. When I got married I began working out, going to the gym and I met a lot of people (while stationed in Germany) who were in to bodybuilding. One of them (Solandro Lee, R.I.P.) put his faith and time into me, he told me he had never trained a female and he saw the potential I had. He trained me for my very first show and after 3 months of exercise, proper guidance and nutrition, I walked out of my very first show with a 3rd place trophy.

There were 15 girls in my category, I felt very accomplished and I was happy that I didn’t let him down! He continued to train me up until the September 13, 2008 show, where I earned my pro card. He couldn’t have been more proud to see his guinea pig (like he used to call me) go pro, like himself. After that show, we began to plan to compete together in Barbados. Our planning began in November of 2008, unfortunately, he was called for a higher duty and he was taken away from us in January of 2009, due to a sudden heart attack. He was doing what he loved, training and helping people reach their full potential.

In May of 2009, my husband and I moved to Colorado Springs, CO. As soon as we got settled in, I began my training for my first pro show and all I had in mind was making “the old man” proud. I trained as if he was next to me every day. Right before I stepped on stage, with two other very seasoned competitors, I closed my eyes for couple seconds and I could hear him tell me what he said to me the very first show, “You got this, go get it” I walked out with a 3rd place from my very first pro show. I couldn’t help it but cry and thank Solandro for believing in me and helping me reach this far. He’s always my inspiration and as long as I train I will keep him in my heart, because I know he’s watching me telling me “You got this, got get it.”


What is your training philosophy?

Pre-contest, “If I walk out in the same way I walked in, turn around and re-do.”

Ever since I started, I was told “don’t let nobody work harder than you, they’re not competing, you are, so get to it.”  I’m very focused and very disciplined when it comes to my nutrition and training. On pre-contest, I do 6 days of cardio/weights, one day of rest. 8 weeks from show, 3 of the cardio days are calisthenics, plyometrics and sprint intervals. Other three days are steady state for 45 minutes immediately after weights.

During off-season, I stay as lean as possible. I focus more on the muscle. I still train 5 days a week, 2 days of full rest. On training days I do 20-30 minutes of interval cardio to keep the leanness, but not as strict as I would on pre-contest training.

What workout works best for you?

  • Monday - Chest and Triceps
  • Tuesday - Hamstrings, Deadlifts and Abs
  • Wednesday - Shoulders
  • Thursday - Back
  • Friday - Quads
  • Saturday - Plyometrics, pull ups, squats, push ups. usually own bodyweight for time. 10 squats, 10 pull ups, 10 push ups on a running clock for 10 minutes. Great metabolic training!
  • Sunday - Even God rested on the 7th day! Maybe light cardio, MAYBE!


Monday - Chest and Triceps
Exercise Sets Reps
Cable Chest Flye 4 10-12-10-15
Skullcrusher 4 12-12-8-6
Hamstrings, Deadlifts and Abs
Exercise Sets Reps
Leg Curl 10 10
Deadlift (3 sets narrow, 3 sets sumo stance) 6 10
Crunch 3 25
Decline Sit Up 3 25
Leg Raise (Leg Lifts) 3 25
Wednesday - Shoulders
Exercise Sets Reps
Shoulder Press 4 15-12-8-6
Incline Bench Front Dumbbell Raise 4 10-12-15-Fail
Thursday - Back
Exercise Sets Reps
Lat Pull Down 4 10-10-15-15
Pull Up 3 To Failure
Friday - Quads
Exercise Sets Reps
Wide, Deep Squat 4 12
Leg Press 8 15-12-8-6-6-8-12-15

Alejandra Goncalves Figure Workout

What are your 3 favorite exercises?

  1. Squats - They hit every angle of every muscle in your legs.
  2. Pull ups - Great for developing a v-taper, strength; full upper body workout, everything works on a pull up!
  3. Sprints - I love them because they shape your legs so quickly and it’s a great way to shed fat FAST, and as an endurance workout is by far one of my favs!

Any other info you would like to add about training?

Every training day is like my day before the show. Gotta give it you all as if tomorrow you were competing and the only time to get it done is today! Also, every set to failure, otherwise every set IS a failure!


What is your philosophy on nutrition?

80% nutrition, 10% training, 10% genetics. IF you don’t have that first part of the equation, it’s all a waste of time!

Give us a typical day in your diet (off season):

Wake up around 7AM, eat breakfast, eggs and toast or oatmeal, about 3 hours later drink a protein shake with a rice cake. Let it digest for about an hour then hit the gym. As soon as I’m done with training, go home eat lunch and run errands, clean house, wash car, whatever I might have to do. Continue to eat every 3 hours. Normally I eat starchy carbs until 5 in the afternoon. All my late afternoon meals consist of lean protein and fibrous carbs (veggies). Off-season I stick to only one whey protein shake a day. During pre-contest training I bump it up to two, one after training, one before bed!

Alejandra Goncalves Nutrition TrainingGive us a typical day in your diet (Contest Prep):

  • 6 AM - Wake up, breakfast, eggs, oatmeal and coffee, 1 multivitamin.
  • 8 AM - Hit the weights, then cardio. After all of it, 20 grams whey protein and 2 rice cakes.
  • 1 PM - Tuna salad, 1 slice of toast.
  • 4 PM - 4oz of chicken breast, 1/3 cup of sweet potato and steamed broccoli.
  • 7 PM - 4oz of white fish, big salad 1 rice cake.
  • 9-10 PM - Casein based protein, (Aprox. 15 grams).

What are your favorite meals and foods?

I love tilapia. It is easy to cook, tasty and very lean, high in protein!

Favorite cheat food?

OMG if you want a list, it’s a long one. But my favorite one, PIZZA! I’m sure I’m not the only one!

Any other infor you would like to add about diet and nutrition?

To get results you have to be consistent, patient and disciplined. Good things come to those who wait, we all want results by tomorrow, the human body is an amazing machine. To be able to understand it and let it grow (in this sense) you have to feed it right, give it time and pamper it. If you’re good to “it” (your body) “it” will be good to you!


What supplement(s) do you use that give you great results? How do you use them?

  1. NO-Xplode  - Great pump and energy booster before a training session.
  2. L-carnitine - The only and the best natural fat burning supplement that gives ME results and makes me sweat my brains out!
  3. Glucosamine-chondoitrin - Great on joints especially after doing weights then plyos. Your joints take a huge toll, glucosamine comes in to save the day, AND JOINTS!

Advice For Others

What are the 3 best tips you'd give to women thinking about competing in figure?

Build a support system, talk to friends and family and encourage them to support you. It’s so much harder when people are negative and tell you “you’ve never done this, what makes you think you can NOW.” If you have people who help you, you will achieve those goals. It doesn’t come easy, it’s hard work, but if your family supports you, suddenly the weights don’t seem so heavy!

What’s your best tip for looking your best on competition day?

Lots of rest, pamper yourself, get a massage and eat right. Everything, I mean EVERYTHING, you did will show on that stage!

Future Plans

What shows have you got coming up, where can we see you compete?

I know it’s hard and the competition is tough, but I want to get my first pro title in 2010.

What would you like to achieve in your figure career?

Sponsorship and more exposure!

Alejandra Goncalves Figure Champion

Favorite Competitors/Idols

Kori Propst. I competed with her on my first show. She is the most admirable person, down to earth, beautiful in and out and always willing to help a fellow competitor regardless if that person is competing against her! Such an inspiration! Jenny Lynn (IFBB pro figure) is an amazing gal, she’s always so helpful and finding ways to reach those goals better each time! 3x Figure Olympia? My friend? My coach?  No way! YES WAY!

Photo Gallery

Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength.


10 Comments+ Post Comment

No Profile Pic
Posted Mon, 05/14/2012 - 21:41
Chris G

Hey Alex just want to say keep up the hard work see you soon

you friend from back hm.(SATX)

No Profile Pic
Posted Mon, 02/20/2012 - 19:34

That's my girl Alex.. I am so proud of you!xo

No Profile Pic
Posted Tue, 07/06/2010 - 10:52

super peroronas las fotos, estas de 10, felicidades

No Profile Pic
Posted Mon, 07/05/2010 - 23:17

felicitaciones girl, esa dedicacion me inspira, eres un ejemplo a seguir

No Profile Pic
Posted Mon, 07/05/2010 - 05:58
Troy Saunders

I had to give my own salute to Solandro in this post. He has inspired so many. It was rare anyone, who trained here in Germany, was not impacted by his support in bodybuilding! Thanks for your words of respect and honor to a great man!

No Profile Pic
Posted Mon, 07/05/2010 - 05:54
Troy Saunders

Alex, having seen you from the start. I can say that nobody has worked harder or more consistently to be thier best! If anyone says they are going to get thier first pro-title this year it will be you! Look forward to catching up with you at the WNBF Worlds in November. Me, I am just happy to be able to compete on that stage. But have all the potential in the world to storm that stage and make waves!

No Profile Pic
Posted Mon, 07/05/2010 - 00:02
Kevin Wong

OMG! Alex!! I gotta put your info to the test for me... I need to get super buff like u are lol. Cheers! :)

No Profile Pic
Posted Tue, 05/25/2010 - 13:57
jemario patterson

excellent work alex keep it up and continue to shine ur so beautiful in every way go get em


ur Numba 1 Fan

No Profile Pic
Posted Sun, 07/04/2010 - 22:20

Thanks you!!! YOu're such an amazing guy!! Having you as a #1 Fan make me hit the ceiling fan as I jump for joy!!
love you, you crazy boy!!!

No Profile Pic
Posted Mon, 05/24/2010 - 23:23

Holla Alex

This is one sweet profile! Keep pushin' that weight!!!