Ashley Kaltwasser: Diet and training plan of three-time Bikini Olympia champ

Three-time Bikini Olympia champ Ashley Kaltwasser plans to maintain her winning run by focusing her time in the gym. Now she is the cover model and fitness influencer with millions subscribers.

 Ashley Kaltwasser’s meal plan:

  • Meal 1: 1 scoop vanilla protein powder mixed with iced coffee, stevia, and 1 whole grapefruit
  • Meal 2 (Post-workout): 4 oz chicken, 4 oz sweet potato, 1 cup cauliflower
  • Meal 3: 4 oz ground turkey, 1 cup cooked brown rice with hot sauce and chili powder
  • Meal 4: MuscleEgg and coconut-flour pancakes
  • Meal 5: 4 oz chicken, 2 cups veggies
  • Meal 6: 1 cup plain Greek yogurt, 2 tbsp flax meal, stevia
  • Meal 7: Quest Bar or 1 cup MuscleEgg

Training plan:

  • Monday: Legs, glutes
  • Tuesday: Cardio (Cardio is 20 minutes of high-intensity interval training, usually on a Stepmill, elliptical machine, or treadmill), triceps
  • Wednesday: Back, biceps
  • Thursday: Glutes, abs
  • Friday: Cardio
  • Saturday: Shoulders, cardio
  • Sunday: Rest