Alessandro Cavagnola's Blog

Building Strength, Inside and Out

  • LA Vlog: A Day in Venice Beach Between Competitions

    LA Vlog: A Day in Venice Beach Between Competitions

    My latest YouTube video takes you along for a busy day in Los Angeles as I balance competition prep with work, training, travel, and recovery.

    I was only in LA for a couple of days, but there was plenty happening. One of the main reasons for the stop was a shoot for a new brand collaboration. I’m keeping the name under wraps for now, but the video gives you a behind-the-scenes look at the shoot and a little preview of what I’ve been working on.

    Brand partnerships have become another part of my career, and I like working with companies that fit naturally with my lifestyle. Bodybuilding will always be at the center of what I do, but there are other areas that are important to me too — fashion, grooming, skincare, travel, and taking care of how I present myself. You’ll be hearing more about this particular collaboration soon.

    Learning From Santa Cruz

    I also use the vlog to talk about my recent third-place finish in Santa Cruz.

    At the time I filmed the video, I was still waiting for official feedback from the head judge, but I had already received some useful observations from people I trust. One of the biggest areas was posing.

    You can spend months preparing your physique, but you still have to present it correctly when you step onto the stage. Small differences in shoulder position, posture and how you open your back can change what the judges see.

    Training

    In the video, I demonstrate one specific mistake I made during my back pose in Santa Cruz and show the adjustment I need to make. Looking back at the competition footage, I can see exactly where I was fighting the pose instead of letting my physique speak for itself.

    It’s a good reminder for anyone preparing to compete: posing deserves the same attention you give your training and diet.

    Recovering While Staying Ready

    Another challenge is figuring out how to train immediately after a competition when the season isn’t finished.

    My body is still recovering from prep, calories are still low, and I may need to step on stage again very soon. That means I have to be smart about how much stress I create in the gym.

    In LA, I take you through some of my training and explain the approach I’m using between shows. The goal right now is to keep the muscles stimulated and responsive while giving my nervous system and the rest of my body an opportunity to recover.

    Training

    Food and sleep become especially important during this period. When you’re already operating with limited calories, you have to think carefully about how much additional stress you’re asking your body to handle.

    Competition Is Only Part of Life

    This vlog also captures something I’ve learned throughout my career: even during competition season, life keeps moving.

    There are shoots to complete, flights to catch, work waiting on my laptop, relationships and friendships to maintain, and decisions to make about what comes next. The balance changes from week to week, and right now bodybuilding requires a lot of my attention. But I still have to manage everything around it.

    After Los Angeles, I’m heading to Las Vegas and then Miami. And there’s another decision coming very soon: where I’ll compete next.

    Venice Beach

    I talk more about that journey, what I learned from Santa Cruz, and how I’m approaching the days between competitions in the new video.

    Come spend the day with me in LA — and stay tuned, because the next chapter is coming quickly.

    Be sure to check out my past blog post, too, where I talked about the significance of Venice and Muscle Beach: Tuesday Travelogue: Venice Beach & Muscle Beach — Iron, Salty Air, And A Long Shadow Of History.

    ,
    , ,

  • Saturday Selfie: The Calm Before the Storm

    Saturday Selfie: The Calm Before the Storm

    This photo was taken in Miami during the final days of preparation for Janet Layug’s Battle of the Bodies Pro.

    The final days before a show have their own rhythm. Training changes, recovery becomes especially important, and I’m paying close attention to how my body responds while making the final adjustments.

    And now competition day is here.

    Today I’ll step on stage in Fort Lauderdale and have another chance to present the improvements we’ve been working on. I’m excited to see what happens and, as always, to learn from the experience.

    For now, one last moment of calm.

    Then it’s showtime. 💪🔥

    ,

  • Throwback Thursday: An Evening in Franciacorta

    Throwback Thursday: An Evening in Franciacorta

    Italy is full of places where history, tradition, and craftsmanship come together, and Franciacorta is one of them.

    This photo was taken in Franciacorta in the summer of 2023, a region in northern Italy that’s internationally known for its sparkling wines. They’re produced using the traditional bottle fermentation method, the same process used in Champagne, and the area has become one of Italy’s most celebrated food and wine destinations.

    I enjoy visiting places like this not only for the scenery but also for experiencing another side of Italian culture. Every region has its own traditions, its own cuisine, and its own character, and it’s always rewarding to explore them.

    There are so many incredible places to visit in Italy, and Franciacorta is definitely one worth adding to the list.

    ,
    , , ,

  • Saturday Selfie: Chill – Day Off

    Saturday Selfie: Chill – Day Off

    A little Saturday selfie from Miami. 😎

    Competition is getting closer, peak week is here, and I’m trying to enjoy a little time to chill between everything going on.

    Sometimes you just need to slow down for a moment and recharge.

    Happy Saturday, guys!

  • It’s Peak Week: Battle of the Bodies Is Next

    It’s Peak Week: Battle of the Bodies Is Next

    After finishing third at the Santa Cruz Pro, I didn’t have much time before getting ready for the next one.

    I’m now in Miami, and my next competition will be Janet Layug’s Battle of the Bodies on September 12 in Fort Lauderdale, Florida.

    I will compete again in Men’s Physique Open.

    I’m happy about what we brought to Santa Cruz. It was important for me to see my condition on stage, especially the improvements we made to my back and upper chest. Finishing third also gave me more information about what is working and what we can still improve.

    And now, only a few weeks later, we go again.

    This week is peak week, which means we are in the final days before the competition. Most of the work has already been done during the previous weeks and months. Now everything becomes very precise. We watch the food, training, water, recovery and how my body is changing every day.

    Peak week is also tiring. 😅

    My body fat is very low, I’m eating for the competition, and I don’t have the same energy I would normally have. Sometimes I just want to sleep! Training is different too because the goal now is to arrive at the competition with the best condition possible.

    So I’m trying to rest as much as I can between training and everything else I have to do here in Miami.

    It is interesting because Santa Cruz was only two weeks ago. Normally you have much more time between competitions to make changes. This time we already have the condition, and we are trying to keep it and make some improvements before I go on stage again.

    I’m excited to compete in Florida. Janet Layug’s Battle of the Bodies will have both amateur and professional athletes, and for the IFBB Pro League there will be Men’s Physique and Bikini competitions.

    For me, this is another chance to compete with some of the best athletes, enjoy the experience and see what version of Alessandro we can bring this time.

    I’ve said many times that competition is you versus you. Of course I want a good result. Every athlete who steps on stage wants that. But I also want to look at myself and know that I continue moving forward.

    For now, I need to survive peak week first.

    Then we will see what happens in Fort Lauderdale.

    Let’s go! 💪🇮🇹🇺🇸

    ,

  • Throwback Thursday: Down the Rabbit Hole

    Throwback Thursday: Down the Rabbit Hole

    Some travel destinations are memorable because of the scenery. Others are memorable because they make you smile.

    This photo was taken in Tulum, Mexico, in spring 2022. Tulum has become famous for its white-sand beaches, turquoise Caribbean water, and the nearby Mayan ruins that overlook the coastline. It’s a place where nature, history, and creativity all seem to come together.

    One thing I enjoy whenever I travel is stumbling across unexpected places like this. You can plan an itinerary, but sometimes it’s the random discoveries that end up becoming your favorite memories.

    I don’t remember exactly what was waiting inside this giant rabbit, but I do remember that it made for a fun photo! 🐇

    , , ,

  • Saturday Selfie: In the Desert Heat

    Saturday Selfie: In the Desert Heat

    How many weeks out? Last stop in USA: Miami 🎯🌴

    ,

  • Throwback Thursday: Soaking Up the Sardinian Sun

    Throwback Thursday: Soaking Up the Sardinian Sun

    There are moments when the best thing you can do is simply pause, close your eyes, and appreciate where you are.

    This photo was taken in 2022 on the Costa Smeralda, a spectacular stretch of coastline in northeastern Sardinia. Its name literally means “Emerald Coast,” inspired by the crystal-clear turquoise water that has made it one of the Mediterranean’s most famous destinations. While it’s known today for luxury yachts and beautiful beaches, the surrounding region is also rich in history, with ancient stone structures called nuraghi that date back more than 3,000 years.

    One of the things I enjoy most about places like this is the opportunity to slow down for a moment. Training, work, and travel can keep life moving at a fast pace, so taking a few quiet minutes to feel the warmth of the sun, breathe deeply, and enjoy the surroundings is something I never take for granted.

    , ,

  • Some of the Best High-Protein Foods You Can Buy at the Grocery Store

    Some of the Best High-Protein Foods You Can Buy at the Grocery Store

    It’s easy to overcomplicate nutrition in fitness.

    You do not need twenty supplements, complicated recipes, or expensive “fitness foods” to build a strong high-protein diet. Most of the best bodybuilding foods are very simple and easy to find in almost any grocery store.

    Chicken breast is still one of the most common choices for a reason. It is lean, versatile, relatively inexpensive, and easy to prepare in large amounts. Most of the time I keep it simple: olive oil, salt, pepper, garlic, maybe some herbs, and either grilling or air frying.

    Eggs are another staple I always recommend. Whole eggs provide good protein and are incredibly easy to prepare quickly. Omelets, scrambled eggs, boiled eggs, or combining eggs with vegetables and potatoes creates very solid meals without much effort.

    Greek yogurt is also excellent, especially for snacks or lighter meals. It’s high in protein, easy to digest, and simple to combine with fruit, oats, honey, cinnamon, or protein powder without needing to cook anything.

    Lean beef is another great option, especially for people trying to add more variety. Ground beef bowls with rice or potatoes are simple bodybuilding meals that work very well while still feeling satisfying.

    And of course, protein powder still has value mainly because of convenience. I do not think supplements should replace whole meals constantly, but shakes are always useful when schedules become busy or protein intake falls short during the day.

    Every meal doesn’t need to feel “perfect.”

    Bodybuilding nutrition works best when meals are realistic enough to repeat consistently. Simple foods prepared well usually beat overly complicated meal plans people abandon after two weeks because they become exhausting to maintain.

    , ,

  • What I’ve Learned Working With Photographers

    What I’ve Learned Working With Photographers

    Over the years, bodybuilding has naturally brought me into a lot of photo shoots, collaborations, and creative projects with photographers in different countries and environments.

    At first, I thought modeling was mostly about physique alone. You train hard, show up in shape, and the photos take care of themselves.

    It doesn’t really work that way.

    A strong physique helps, of course, but good modeling is also about awareness, communication, timing, posture, expression, and understanding how to work with the camera instead of simply standing in front of it.

    Small adjustments matter. Slight changes in posture, shoulder position, lighting angle, hand placement, facial expression, or even breathing can completely change the feeling of a photo.

    I also think newer models sometimes try too hard to look intense or dramatic in every shot. Usually the strongest photos feel more natural and controlled. Confidence tends to photograph much better than forced expressions.

    Another important thing is trusting the photographer.

    Good photographers see details you may not notice while you are focused on posing or holding tension. The best shoots usually feel collaborative rather than one-sided. It’s important for the model and photographer to communicate, especially when trying to create a specific atmosphere or visual style.

    Modeling

    It’s also not a good idea to show up for a photo shoot exhausted.

    Sleep, hydration, grooming, skin condition, tan, and overall energy level all affect how someone photographs. In bodybuilding photography especially, lighting and conditioning expose every detail very clearly.

    And photo shoots are physically tiring! Holding poses repeatedly while staying tight and expressive takes much more energy than it appears from the outside.

    At the end of the day, good physique photography is not only about documenting muscle. The best images capture mood, discipline, personality, atmosphere, and presence at the same time.

    That balance is what makes certain photos memorable long after the shoot itself is over.

    , , ,

  • Saturday Selfie… on Sunday: A Medal From Santa Cruz 🥉

    Saturday Selfie… on Sunday: A Medal From Santa Cruz 🥉

    We’re a day late with this week’s Saturday Selfie, but there was a pretty good reason: yesterday, I was standing on stage at the 2026 Santa Cruz Pro in California.

    I finished third in the Men’s Physique Open, behind Jason Huynh, who took first place, and Hossein Karimi, who finished second. It was a strong international lineup, with athletes coming to Santa Cruz from the United States, Italy, Iran, Algeria, Switzerland, Mexico, Brazil and other countries.  

    Of course, every time I compete, I step on stage wanting the best possible result. But bodybuilding is also about learning from every competition and continuing to improve.

    Going into this show, I wanted to see how the changes we have been working on would look on stage, especially the improvements to my back and upper chest. Now I have another result, another experience and more information about what I can continue working on.

    Third place at a professional competition is something I am proud of, but the work continues.

    I have said many times that bodybuilding is ultimately you versus you. Each competition gives me another opportunity to compare myself with the athlete I was before and find the things I can make better for the next time.

    Today, though, I’m taking a moment to appreciate this medal and everyone who supported me through another prep and another competition.

    Thank you guys for being part of the journey. ❤️

    And now we keep going. 💪

    ,
    , ,

  • Throwback Thursday: Looking Chic in Milan

    Throwback Thursday: Looking Chic in Milan

    Most people are used to seeing me in tank tops and gym shorts, but every now and then it’s fun to swap them for something a little different.

    This photo was taken in Milan in 2022. Fashion and bodybuilding might seem like completely different worlds, but they share something in common: attention to detail. Whether it’s building a physique or putting together an outfit, the little things make a difference.

    I still spend most of my days in the gym… but I clean up pretty well once in a while. 😄

    ,

  • Truth Tuesday: The Mirror Can Distort Reality

    Truth Tuesday: The Mirror Can Distort Reality

    Bodybuilding is built around physical improvement, so spending time focused on appearance comes with the territory. We analyze conditioning, symmetry, proportions, weak points, and progress constantly because the physique itself is part of the sport.

    But there is also a side of bodybuilding that people do not talk about enough, and that is how easy it can become to lose perspective when your appearance is always under a microscope.

    I’ve met athletes in incredible shape who still feel dissatisfied every time they look in the mirror. No matter how much progress they make, they still focus only on what they believe is missing. A physique that looks exceptional to everyone around them may still feel incomplete in their own mind.

    Social media amplifies this mentality heavily.

    People compare themselves to carefully selected photos, perfect lighting, peak conditioning, edited images, and unrealistic standards all day long. After enough time, it becomes difficult for some people to see themselves objectively anymore.

    I think one of the hardest parts of bodybuilding is learning how to pursue improvement without becoming trapped in constant self-criticism.

    There is nothing wrong with wanting to improve your physique. That ambition is part of the sport. But there has to be some balance between chasing progress and maintaining a healthy relationship with yourself outside of the mirror.

    The goal should be confidence, discipline, and growth.

    If every workout, meal, or check-in only creates more anxiety and dissatisfaction, the process can slowly become mentally exhausting no matter how good the physique becomes physically.

    I still believe bodybuilding can improve people’s lives in many positive ways. It teaches structure, patience, discipline, and resilience.

    But I also think it’s important to remember that your value as a person cannot depend entirely on what you see in the mirror on any given day.

    , ,

  • My Last Workout in Italy: Toward My Prime Version

    My Last Workout in Italy: Toward My Prime Version

    Just before leaving Milan for the United States, I wanted to take you with me for one of my final workouts in Italy and show you another important part of competition preparation: recovery.

    I’m now in New York, and the Santa Cruz Championships on August 22 are getting very close. But this video takes you back to my final week in Milan, when I was focused on getting my body healthy, checking my condition and making the final preparations before traveling.

    I started the day at Cryovis, where I did a short red light therapy session before training. Recovery and longevity are becoming more important to me. I want to perform at a high level, but I also want to take care of my body and prevent injuries so I can continue doing what I love for a long time.

    Red light therapy

    Recovery was especially important that week because I had been sick for a couple of days. I lost around three kilograms and was still feeling tired when I went to the gym.

    I expected my condition to be worse, but I was surprised. My muscles were still full, and although I knew I needed more rest and time to recharge, I was happy with what I saw.

    For the workout, I trained back and biceps and finished with abs. This close to a competition, I add one abdominal exercise to the end of each training session instead of having a separate day for abs.

    Workout

    I’m also excited about the improvements we’ve made. I think my back is better. My upper chest is better. Overall, I believe I’m bringing an improved shape to the stage.

    Now we will see what the judges think.

    I’ll compete at the Santa Cruz Championships in California on August 22. There is still an opportunity to qualify for the 2026 Olympia, but that isn’t my main focus this year. This competition is also a chance to test my condition, show the improvements we’ve made and get feedback from the judges.

    Posing

    As I say in the video, competition is you versus you.

    Things don’t always go perfectly during prep. You get sick. Your body changes. You have difficult days. You cannot control everything, but you can keep going and keep working to become better than the version of yourself that came before.

    The last workout in Italy is finished. I’m now in the USA, and Santa Cruz is only days away.

    Let’s see what this new version can do. 💪🇺🇸

    Watch the full YouTube video below:

    ,
    , , , ,

  • Saturday Selfie: First day in New York ending!

    Saturday Selfie: First day in New York ending!

    I think I need to restyle my jungle look. 🤣🦍

    I’m in New York City for a few days before heading to California, where I’ll be competing in the IFBB Pro League Santa Cruz Pro.

    , ,