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- About Alex Tilinca
- Profile
- 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 Tilinca is 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.
Profile
| Forename | Alex |
| Surname | Tilinca |
| Pronouns | He/Him |
| Date of Birth | 21st December 2000 |
| Age | 21 |
| Height | 5’5″ (165cm) |
| Weight | 81.64kg (180lb) |
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:
Training/workout split
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.
Supplement routine
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)
- HTP
Supplements with meals 2-5:
- GDA
- Betaine HCL + pepsin
Pre-workout:
Intra-workout Supplements:
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.
