- About Alex Tilinca
- Training and nutrition
- Alex's Story
- Career highlights
- Personal records
- Go-to cheat meal
- Song he couldn't workout without
- Young Alex Tilinca
About Alex Tilinca
Alex Tilincais a coach and bodybuilder from Long Island, New York, and a transgender man. He began his transition at 12, having never felt right with his body. His journey started with hormone blockers, and he went on testosterone and had top surgery when he turned 16. After this, Alex began his fitness journey.
Alex entered his first bodybuilding competition aged 18, winning Teen Classic Physique and placing second in both junior and novice categories. He has been a competitive bodybuilder ever since.
Alex runs SELF MADE, an eight-week bodybuilding course for transgender men, teaching them everything they need to know about the sport. When Alex started training and competing as a bodybuilder, he realised there were no educational resources available to trans men in the sport, so he started his own programme to fill the gap.
|Date of Birth||21st December 2000|
Training and nutrition
Alex had to find his own feet as a professional bodybuilder as he could not find a trainer who would work with a trans competitor. It's fair to say he has succeeded in creating an incredible physique. Here's how he does it:
Monday: rest (coaching client day).
Tuesday: back/shoulders/hamstring touch-ups— eg dumbbell shoulder shrugs, shoulder press, Arnold press, lateral raise and front raise.
Wednesday: chest/arms — eg chest press, press-ups, incline dumbbell pullovers, chest dips, dumbbell fly, biceps curl, overhead dumbbell triceps extension and triceps pushdowns.
Thursday: rest (coaching client day).
Friday: Alternating legs with either quad or hamstring focus — hack squat, stiff leg deadlift, Smith barbell squat and lunges.
Saturday: delts/back touch-ups — rear delt fly, lying prone incline row, unilateral rear delt raise, bent over row, dumbbell row and cable row.
Sunday: arms/chest touch-ups — eg chest press, press-ups, incline dumbbell pullovers, chest dips, dumbbell fly, biceps curl, overhead dumbbell triceps extension and triceps pushdowns.
Alex is a keen user of supplements and takes a varied range to make sure he has a full nutrition profile. Here are some of the supplements he uses to support his training:
Pre fasted cardio:
- 500mg L-carnitine
- 1 cup black coffee
(He uses these two in conjunction to help burn more fat during cardio.)
Meal one supplements:
- Daily probiotic: gut health
- Daily greens drink
- Daily multivitamin and minerals
- Betaine HCL + pepsin
- Glucose disposal agent (GDA)
Supplements with meals 2-5:
- Betaine HCL + pepsin
Meal six supplements:
Alex supplements with fish oil to lower muscle inflammation post-workout, support brain function and reduce cortisol levels before sleep.
Product/supplement he couldn’t live without
- EAA: (pre-digested protein in the form of amino acids) rapidly absorbed into the muscle for instant recovery and growth as well as muscle hydration.
- Glucose disposal agent: Proper absorption and disposal of carbs (glucose).
- Creatine: For a stronger and faster ATP release during training, which basically means a stronger energy release.
- Glutamine: Helps ensure the EAAs and cluster dextrin are absorbed properly and helps any stomach discomfort/bloating intra-workout.
Alex’s favorite product
Myprotein EAA or glucose disposal agent
Alex began his fitness journey at 16 after undergoing top surgery and starting testosterone treatment. He realised there was a gap in the market for trans PTs, so he started SELF MADE, a bodybuilding programme for trans men.
"I am a coach and I had a lot of my clients telling me ‘I’m so grateful for this’. There’s really not a lot of coaches that are trans themselves and know how to coach a transman. Even my own personal experience, I was turned down by a lot of coaches because I was trans, whether it be on a personal level or they just didn’t feel comfortable working with me, didn’t have the knowledge base to work on me. It's just one of those things that I want to provide as much resource as I possibly can for the trans community, knowing that they’re probably going to have to go through the same thing that I did."
- Victor Martinez 2018 Teen Classic Physique Champion, 2nd in Junior Open
- First trans man to be sponsored by a major fitness supplement company
- First trans man to be sponsored by a major fitness clothing company
- Featured on the New York Post, Long Island News 12, Newsday, Fox
- Youngest bodybuilder to be featured on Muscular Development
- First trans bodybuilder to be featured on Muscular Development
- Dumbbell incline chest press: 130lb each hand for 10 reps
- Hack squat: 720lb squat for 8 reps
- Smith barbell squat: 405lb for 10 reps
- Seated plate shoulder press: 260lb for 12 reps
- Dumbbell shoulder press: 110lb each hand for 12 reps
- Stiff leg deadlifts: 360lb for 10 reps
- Rack pulls: 405lb for 6 reps
Go-to cheat meal
Any of the below:
- Burger with pretzel bun, mozzarella, gravy and mushrooms with a side of fries
- Steak with mash potatoes and creamed spinach
- Greek gyro with fries
Song he couldn’t work out without
- Defying Gravity — The Veer Union
Young Alex Tilinca
Alex started his transition process with hormone blockers at the age of 12. He then started using testosterone and had top surgery at the age of 16.
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