Massy Arias Workout and Diet

Bodybuilder
Born: 1988

Originally from the Dominican Republic, Mqassiel ‘Massy’ Arias moved to Los Angeles when she was 13 along with her father and 2 of her 5 brothers. She did not speak English and struggled with hunger, poverty and severe depression. Arias went to nursing school but eventually dropped out due to family concerns. Although she was never particularly sporty, a friend convinced her to try a gym class, which became her a-ha moment. Arias created an Instagram account, got her personal training certificate and began offering her personal training services online under the name of Mankofit. She has millions of followers on Instagram alone, including celebrities like Chris Hemsworth. Arias has also appeared on many magazine covers including Women’s Health and Parents. She has a supplement brand called Tru and is a CoverGirl model. She is married and has a daughter. Arias is 5 feet 9 inches tall and weighs about 150 lbs.

Known For:

Massy Arias’s Diet

Summary

Arias takes especial care with her diet. She eats a lot of raw vegetables, egg whites, complex carbs and healthy fats. Like many bodybuilders, she eats every few hours to keep her metabolism high, adding up to 5-6 meals per day. She has some kind of protein and a vegetable at virtually every meal, and almost always eats clean, except if she’s treating herself for a job well-done. She likes to juice, but keeps the fruit to a minimum and mainly uses vegetables in her mix.

Estimated Macros

  • Medium Carb  25% 25%
  • Medium Fat  25% 25%
  • High Protein  50% 50%

Diet Details

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Power Breakfast

For her first meal of the day, Arias often fuels up with oatmeal mixed with chia seeds and coconut flakes. Oatmeal is chocked full of fiber while chia seeds contain protein and coconut is a healthy fat powerhouse.

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The Queen of Green

Arias eats her veggies every day. She’ll have them both cooked and raw, in salads and in green smoothies. Most of her meals contain some kind of vegetable.

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Keen on Lean Protein

Besides her veggies, Arias eats plenty of lean protein in the form of egg whites, legumes such as lentils, and fish.

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Go Easy on the Juice

Arias says to beware of juices, particularly ones made with a lot of fruit. They contain a ton of sugar, and aren’t especially healthy. She makes her juices primarily from veggies.

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Not Cheating

Arias doesn’t call eating a treat a ‘cheat.’ Instead she considers it a reward for all her hard work. Her fave: donuts.

What to Eat

R

Oatmeal

R

Chia Seeds

R

Coconut Flakes

R

Egg Whites

R

Lentils

R

Mackerel

R

Salmon

R

Vegetables

R

Salad

R

Green Smoothies

R

Water

R

Donuts (cheat)

What to Avoid

Q

Junk Food

Q

Fast Food

Q

Processed Foods

Q

Refined Sugar

Q

Trans Fats

Q

Artificial Additives

Q

Chemicals

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Arias on Cheat Foods

‘Cheat is such a negative word. I say I reward myself.’

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Arias on Juicing

‘I juice, but it’s mostly vegetables…If you’re going to juice, do it as a snack.’

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Arias on Mental Health

‘I got rid of bad habits and people that were contributing to my feeling that way.’

Massy Arias’s Workout Routine

Weekly Routine

Variety Is the Spice

Arias used a combination of weight training, cardio, calisthenics and sports to get ripped.

Set Goals

Arias wants her clients and all women to focus more on progress, such as being able to do another pushup, rather than just looking a certain way.

The Power of Positivity

Arias has the goal of helping women feel good about themselves, and overcome feeling inadequate and unhappy because they don’t measure up to ideals they see in magazines.

Daily Dose

Arias works out every day for hours. It’s what makes her happy, so she has no complaints about being sweaty most of the time.

Mix It Up

Arias says she’ll try anything: from acrobatic yoga to bootcamp. She says trying something new can help prevent boredom, and that signing up for classes can help with accountability.

Mind/Body Balance

Arias wants people to become healthy so that they can be truly happy, the way she did.

Exercise Style

Z

A Massy Arias Full-Body Routine

Walk outside: 10 min.

Wall Squats: Back flat against wall, knees bent as if sitting in a chair. Hold for 30 sec.

Half-Kneeling Thoracic Rotation: Kneel with 1 leg up as you rotate torso toward raised knee while extending arms. Do 8/side.

Isometric Goblet Hold: Hold kettlebell by handle with both hands & squat for 30 sec.

Bridge Hold: Lie on back, knees bent at 90-degrees, feet on ground. Lift hips & flex glutes. Hold for 30 sec.

Dumbbell low lunge liftoff: With a dumbbell in each hand, lunge with back knee touching floor. Lift knee off floor, hold, then lower. 5×5 sec/side.

Down dog hold: 1 min.

Single-leg reach: Feet shoulder-width apart, touch 1 foot to the ground in front of you, then to the side, then behind. Do 5/side.

Forearm plank: Hold core tight for 30 sec.

Wall angels: Sitting with back against wall, arms bent at 90-degrees, press arms up, keeping them against wall. Stretch up until they lock out. Do 8 total.

Floor pec stretch: Lie face down, arms out at sides. Press torso to 1 side to stretch opposite side of chest. 1 min/side

Supine single leg hug: Lie on back, legs extended. Bring 1 knee to chest & hug with both arms. 1 min/side

Bench half-knee hold: Place 1 knee about 1 foot in front of a bench & place top of foot on bench. Lean back to stretch the quad. 1 min/side

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Arias on Her Workout Regimen

‘I work out so hard all day, every day. I’m always sweating. But exercise continues to make me happy, which is why I do the happy dance.’

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Arias on Fitness

‘There’s more to fitness than just a body and a six-pack.’

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Arias on the Many Components of Health

‘It’s about being healthy mentally, emotionally, physically, being strong, being powerful, and independent.’

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Arias on Owning Your Body

‘We all come in different shapes and we’re all attracted to different things.’ Martial arts are a vehicle for developing your human potential.

Massy Arias’s Supplements

Tru Plant Protein

Vegan Protein

Arias has her own line of supplements called Tru. She makes sure to have protein at every single meal, sometimes in the form of a shake. Her protein formula is plant-based, made from peas and brown rice. It contains 27 vitamins and minerals, and BCAAs; it has no dairy, soy artificial flavors or sweeteners; and is only 100 calories.

Get it here

Multivitamin

Multivitamin

Arias’ multivitamin is a real multi-tasker. Besides the basic vitamins and minerals, it also has turmeric to combat inflammation, l-carnitine for weight loss and increased endurance, Vitamin B12 which is essential for vegans, vitamin D for strong bones, and digestive enzymes.

Get it here

Apple Cider Vinegar

Apple Cider Vinegar

Arias loves the fat-burning power of apple cider vinegar (ACV), but since not everyone loves the taste of vinegar first thing in the morning, she made a vegan-friendly capsule.

Get it here

Activated Charcoal

Activated Charcoal

Arias also likes her detoxifying supplement with activated charcoal. She says it does everything from eliminating bloat to improve skin health to whiten teeth.

Get it here

Metabolism Booster

Metabolism Booster

Also in Arias’ supplement line is a natural metabolism booster made from purple corn husk that has been shown to reduce the body’s storage of fat. It contains no artificial stimulants or other harmful ingredients.
Get it here
Pre Workout

Pre Workout

While Arias works out every day, she sometimes doesn’t have all the oomph she would like to, and so she takes an energy boosting pre workout with creatine that is free of fake stimulants, artificial sweeteners and colors.

Get it here

Vegan BCAAs

Vegan BCAAs

Branched-chain amino acids are a favorite with bodybuilders because they grow muscle, increase endurance and reduce recovery time. Arias’ formula contains l-carnitine, and is appropriate for vegan consumption.

Get it here

Beauty Booster

Beauty Booster

Arias’ supplement line has a vegan beauty formula that contain biotin, lutein and marigold flower to strength nails and hair and make skin glow.

Get it here

Massy Arias’s Lifestyle

Really Rough Start

Moving the US wasn’t quite living the dream for Arias. She had very little money and often went hungry. After enrolling in nursing school, her brother got sick with cancer and she had to juggle caring for him with doing school work and paid work. She was also in an abusive relationship. She eventually dropped out of school and also lost her job, leaving her buried in debt.

Staying Motivated

Arias says she gets her motivation from her millions of fans who share her vision of becoming the best version of themselves.

Secret Talent

Arias has a fine singing voice and was part of her high school choir.

On Beating Depression

Arias suffered from serious depression and tried all sorts of natural remedies including herbs and hypnotherapy to treat it (the one thing she didn’t try was prescription drugs because her mother was opposed). Fitness was the prescription that worked out best for her.

It’s Okay to Ask

Arias says she got a lot of support from her family when her daughter was born in 2017, and that people shouldn’t be afraid to ask for help.

Giving Back

Because exercise has done so much for her, Arias wants to help others to feel good on the inside, as well as look good on the outside.

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Arias on Self-respect

‘I had a lot of self-image issues. I feel that’s a way of disrespecting yourself, because you should be your own person, you should love yourself…because you want to do them, not because a magazine is telling you how to look.’

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Arias on Depression

‘A lot of people misuse the word “depression” to describe when they’re sad, but depression almost took my life.’

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Arias on Goals

‘There’s nothing wrong with big goals, but you’re more likely to succeed if you break them down into increments that work for your lifestyle, age, and ability level.’

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Arias on Getting Help

‘You don’t have to do it all on your own.’

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Arias on Perseverance

‘Know that what seems really hard today, with good practice and consistency, will be a piece of cake later.’

Recommended Products

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Resistance bands

Jump Rope

Jump rope

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Door anchor
Exercise ball
Exercise ball
Stability balance cushion
Stability balance cushion

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