Kim Kardashian’s Trainer Shares a Star’s ‘Bodybuilding’ Diet and Exercise Routine: ‘She’s a Workhorse!’

Melissa Alcantara remembers a May phone call from a prolongation group of Keeping adult with a Kardashians.

“They were like, ‘Are we accessible to sight Kim on Monday?’” a former bodybuilder tells PEOPLE. “I was like, ‘Of march I’m available!’ And it went from there.”

Within days, Alcantara met Kardashian and a span strike it off. Soon Alcantara was relocating to Los Angeles where she began training Kardashian full time, putting a existence star on a weight training module and a diet of healthy whole foods.

“Kim told me, ‘I adore my body. we adore a approach it looks and we adore my hips,’” says Alcantara. “She only wanted some-more muscle. She wanted bigger hamstrings, that accentuates a whole leg. And she wants those cut arms and abs!”

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A post common by Melissa Alcantara (@fitgurlmel) on Nov 22, 2017 during 3:35pm PST

These days Alcantara heads to Kim’s home 6 days a week during 6 a.m. for workouts focusing on specific physique parts: shoulders, biceps/triceps, and chest/back, as good as 3 days clinging to legs. They also do cardio — possibly brief bursts of high intensity, or longer, low-intensity walks.

“She loves and hates leg days,” says Alcantara. “But she’s committed! She knows what it takes, yet it’s also unequivocally grueling. It’s heavy, it’s killer, yet she’ll be like, ‘Alright, let’s do it!’ She’s a workhorse.”

Adds a trainer: “Kim has been removing some unequivocally good results, like with her triceps! She can’t trust how many has altered over a final few months. And when you’re in this deep, it’s tough to go back. She only keeps it up. She’s focused and she has a idea in mind.”

Kardashian and Alcantara also connected over a plea of post-baby bodies.

“When we met, Kim told me she’s sleepy of doing small diets,” says Alcantara, who reveals that she gained 70 lbs. when profound with her daughter Isabella, now 6. The tutor was desirous by Insanity, combined by powerhouse aptness instructor Shaun T. — she even starred in his videos — and became committed to a offset dish devise to get herself healthy. “I mislaid 40 lbs. after 60 days,” she says. “That module set something off for me.”

Says Alcantara of Kardashian, mom to 2-year-old Saint and 4-year-old North: “She didn’t wish to be skinny. She wanted to have flesh and feel strong. And she wanted to find something she can do for a rest of her life. we totally accepted where she was entrance from.”

When it comes to nutrition, Alcantara works with Kardashian’s group of chefs, promulgation recipes and dish skeleton to safeguard that a star is eating a offset volume of proteins, carbohydrates and fats.

A standard day competence underline Alcantara’s blueberry oatmeal pancakes for breakfast (“Kim loves them!”); chicken, honeyed potatoes and veggies for lunch; and fish and veggies for dinner. “Kim told me a other day, ‘This is a many vegetables I’ve ever eaten!’ ”

Processed dishes are off-limits, so no crackers or cookies. Says Alcantara: “I wish her to eat genuine food that’s baked each day. Most expected if it comes out of a box, it’s not going to be good for you. She’s eating good and she feels good.”

And even yet she indulges in a occasional square of banana bread for a treat, Kardashian is mostly adhering to her healthy regimen. Says Alcantara: “Recently she told me she had some fries that were unequivocally greasy and it done her stomach feel bad since she wasn’t used to it. Which is good since after that, you’re reduction expected to go for those foods!”

And when it comes to removing — and staying — healthy, Kardashian is display off some-more than her fit body. “Her kids watch her work out a lot of a time,” says Alcantara. “They see her onslaught and they watch her work. I’m certain that will pass down to them. And that’s a unequivocally cold thing.”