Amanda Latona Diet and Workout Plan

Amanda Latona Diet

The Amanda Latona diet changes depending on the time of year. When preparing for a bikini show, Amanda will eat 5-6 clean meals a day. She will still eat this many meals in the off-season, but won’t be as strict with her calories. Continue reading below, to see what a sample day of eating looks like for Amanda Latona.

Who is Amanda Latona?

Amanda Latona is an IFBB bikini pro, model, and fitness influencer. Amanda first started competing in 2003, where she took first place in the Miss Bikini Florida. Today, she manages BootyQueen Apparel – her fitness clothing line and has appeared on Shark Tank.


  • Height: 5’5″ (165 cm)
  • Weight: ‎115 – 125 lbs (52.2 – 56.7 kg)
  • Year of birth: 1979

Amanda Latona Diet

Preparing for a bikini competition is much different from a normal diet. Amanda needs to drop her body fat to such a low percentage, that it isn’t sustainable to maintain for the long term. But even her off-season physique is still impressive, and she stays at a much healthier weight. Here’s what a sample day of eating looks like for Amanda, during the off-season.

  • 1st meal: 1 egg, 3/4 cup egg whites, oatmeal, and cinnamon
  • 2nd meal: 4 ounces grilled chicken breast, 1/2 cup brown rice, and spinach
  • 3rd meal: 1 scoop whey protein and 1/2 a banana
  • 4th meal: Salmon with a mixed salad and olive oil
  • 5th meal: 4 ounces grilled chicken breast, 1/2 cup white rice, and asparagus
  • 6th meal: 1 scoop casein protein and 1 tbsp peanut butter

Amanda likes to follow clean eating principles year-round, for a number of different reasons. Unlike other classes of bodybuilding, the bikini division doesn’t require a dirty bulk – where you need to gain a bunch of muscle. Amanda also likes staying lean year-round, just in case she needs to do a magazine photoshoot, or guest appearance.

Leg Workout

Strong legs can really add to the overall appearance of your physique. Amanda knows that sweeping quads and the glute-hamstring tie-in are very important. You will notice that there are some glute workouts here, but Amanda likes to dedicate one training day to glutes. She will train them more, because they are the most important muscle group for IFBB bikini division.

  • 1st exercise: Leg press 3 x 10-12
  • 2nd exercise: Smith machine lunge 3 x 10-12
  • 3rd exercise: Machine weighted kickback 3 x 10-12
  • 4th exercise: Cable kickback 3 x 10-12
  • 5th exercise: Hip abductor 3 x 10-12
  • 6th exercise: Dumbbell deadlift 3 x 10-12
  • 7th exercise: Seated calf raise 3 x 15-20

Glute Workout

When it comes to being an IFBB bikini pro, you need to have well-developed glutes. And Amanda is the booty queen when it comes to glute workouts. Rather than throwing the weight around, focus on time under tension, stretching the muscles, full range of motion, and blood flow. If you remember and follow these points, you will develop strong glutes.

  • 1st exercise: Machine squat 4 x 10-12
  • 2nd exercise: Weighted jump squat 4 x 10-15
  • 3rd exercise: Barbell hip thrust 4 x 10-12
  • 4th exercise: Banded barbell hip thrust 4 x 12-15
  • 5th exercise: Machine weighted kickback 4 x 10-12
  • 6th exercise: Kneeling cable kickback 4 x 10-15
  • 7th exercise: Reverse hyperextension on stability ball 4 x 15-20

Shoulder Workout

Shoulders are Amanda’s second favorite body part to train (right behind glutes). She believes that rounding out the shoulders are key to a well balanced physique. Shoulder and knee injuries are common in bodybuilding, which is why Amanda makes sure to warm up before this workout. She uses two light dumbbells and goes through some warm up exercises.

  • 1st exercise: Dumbbell shoulder press 3 x 12-15
  • 2nd exercise: Lateral/front dumbbell raise combination 3 x 12-15
  • 3rd exercise: Dumbbell upright row 3 x 10-15
  • 4th exercise: Hammer strength shoulder press 3 x 10-12
  • 5th exercise: Reverse pec deck and rear lateral raise 3 x 10-12

Chest and Back Workout

As briefly mentioned above, the IFBB bikini division focuses on the legs and glutes. For this reason, Amanda doesn’t need to dedicate as much training to her upper body. This doesn’t mean she avoids training upper body, but Amanda won’t have a dedicated day to chest and back, like most bodybuilders do. You can combine these muscles into one workout instead.

  • 1st exercise: Hammer strength chest press 3 x 10-12
  • 2nd exercise: Assisted pull up machine 3 x 10-12
  • 3rd exercise: Dumbbell chest fly 3 x 10-15
  • 4th exercise: Close grip seated cable row 3 x 10-12
  • 5th exercise: Standing cable chest fly 3 x 10-15
  • 6th exercise: Seated lat pull down 3 x 10-12


Amanda prefers to combine resistance training with her cardio, because it helps better shape the glutes. She does this by going through a resistance workout on the arc trainer.

This is a stationary exercise machine, that can be used as a leg and arm workout. It’s also a low-impact cardio machine – which means it places less stress on your knees compared to a treadmill. For a glute enhancing cardio session, Amanda will fully increase the resistance on the arc trainer.

She will push through with her heels during the motion, to focus more on targeting the glute muscles. Amanda will also increase the incline, for an intense interval workout. She will alternate between sets of max resistance and incline, combined with no resistance and incline.

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