Alicia's training schedule is broken down into groups. On Monday through Saturday, she does at least 30-35 minutes of cardio. For weight training, this is what she focuses on:
- Monday: back and biceps
- Tuesday: chest and shoulders
- Wednesday: legs
- Thursday: triceps and biceps
- Friday: light legs
- Saturday: just cardio
- Sunday: total rest day
She said her favourite workouts are her back and bicep days. "I perform a lot of compound movements, drop sets, and giant sets which makes it even harder," she said. "I love challenging not just my body but my mind as well. Bent-over rows, hammer curls, side dumbbell lateral raises, and flat bench press are some of my favourite exercises."
As for her food, Alicia doesn't count calories or macros, unless she's training for a women's physique competition. She does intermittent fasting and eats only two or three times a day. She typically breaks her fast at 9 a.m. after her gym session with three scrambled eggs and steamed red potatoes. She has her last meal between 5 and 7 p.m., which is usually one-and-a-half cups for mixed salad, one cup of Jasmine rice, and one spicy black bean burger patty. She only drinks water, coffee, and black unsweetened tea.
Image Source: Alicia Rancier