Caroline Girvan Diet and Workout Plan

The Caroline Girvan diet follows a balanced and healthy eating approach. As a fitness trainer and mother of two, Caroline recognizes the importance of nutrition when it comes to getting and staying fit. She avoids processed foods and sticks to whole ingredients. Continue reading for a more detailed look into her diet and workout plan.

Who is Caroline Girvan?

Caroline Girvan is a certified personal trainer, athlete, entrepreneur, and fitness influencer. She enjoys being active and has competed in marathons, ultra marathons, and triathlons. She is the creator of the Epic Workout program and frequently shares exercises and nutrition advice on her YouTube channel.

Caroline Girvan Diet

Caroline says that it’s really important to follow a balanced diet. There is no one food group that will provide you with all the nutrition you need. This is why it’s so important to include a variety of different foods into your diet and avoid eating the same things. Below is an example day of eating with foods Caroline frequently enjoys.

  • 1st meal: Eggs, toast, avocado, and fruit on the side
  • 2nd meal: Protein shake or Greek yogurt
  • 3rd meal: Salmon, brown rice, and broccoli
  • 4th meal: Rice cakes with peanut butter and an apple
  • 5th meal: Chicken breast, lentil pasta, marinara sauce, and spinach
  • 6th meal: Cottage cheese and small piece of dark chocolate

You can see that Caroline does not eat chicken and broccoli for every meal. This is a common misconception when it comes to fitness and nutrition. In order to achieve the body of your dreams, you just need to follow a balanced diet. Caroline proves that getting healthy doesn’t mean eating the same boring foods everyday.

Macronutrients

If you want to get serious about nutrition, it’s essential to learn about macronutrients. The three main macronutrients are protein, carbohydrates, and fat. Caroline likes to use a food tracking app in order to log what she eats throughout the day. It’s much easier to lose weight when you’re tracking what foods are going into your body.

ProteinCarbohydratesFat
Egg whitesRiceFull fat Greek Yogurt
Chicken breastSweet potatoAvocado
SalmonLentil pastaNuts/seeds
Lean steakBananaCheese
TunaWhole grain breadButter
Chicken sausagesCauliflower riceOlive oil
Pork ChopsQuinoaCottage cheese
Lean ground beefRice cakesWhole eggs
Lean ground turkeyOatmealPeanut butter/almond butter

Leg Workout

Repeat each group of exercises 3 minutes for a total of 2 rounds:

  1. Front squat x 10
  2. Romanian deadlift x 10
  3. Sumo squat x 10
  4. Alternating reverse lunge x 10

1 minute rest

  1. Lunge pivot x 10
  2. In place lunge x 10 (left leg)
  3. In place lunge x 10 (right leg)
  4. Standing calf raise x 10

1 minute rest

  1. Clean to squat x 10
  2. Uneven lunge x 10
  3. Uneven squat x 10
  4. Romanian deadlift x 10

1 minute rest

  1. Curtsey lunge x 10 (left leg)
  2. Curtsey lunge x 10 (right leg)
  3. Alternating lateral lunge x 10
  4. Narrow stance squat x 10

1 minute rest

  1. Alternating hamstring leg lift x 10
  2. In place step up x 10
  3. Single leg glute bridge x 10 (left side)
  4. Single leg glute bridge x 10 (right side)

1 minute rest

  1. Reverse crunch x 10
  2. Hand to foot reach x 10 (left side)
  3. Hand to foot reach x 10 (right side)
  4. Crunches x 10

Full Body Workout

  1. High squat 3 x 30 seconds followed by 30 seconds rest
  2. Sumo deadlift with squat 3 x 30 seconds followed by 30 seconds rest
  3. Static lunge 3 x 30 seconds (alternating legs) followed by 30 seconds rest
  4. Romanian deadlift 3 x 30 seconds followed by 30 seconds rest
  5. Overhead shoulder press 3 x 30 seconds followed by 30 seconds rest
  6. Bent over row 3 x 30 seconds followed by 30 seconds rest
  7. Chest press 3 x 30 seconds followed by 30 seconds rest
  8. Pullover 3 x 30 seconds followed by 30 seconds rest

Back Workout

  1. Supine row 2 x 45 seconds followed by 30 seconds rest
  2. Single arm row 2 x 45 seconds followed by 30 seconds rest
  3. Rotational renegade row 2 x 45 seconds followed by 30 seconds rest
  4. Alternating curl 2 x 45 seconds followed by 30 seconds rest
  5. Single arm row 2 x 45 seconds followed by 30 seconds rest
  6. Lat sweep 2 x 45 seconds followed by 30 seconds rest
  7. Lying lat sweep 2 x 45 seconds followed by 30 seconds rest
  8. Single arm row 2 x 45 seconds followed by 30 seconds rest
  9. Pull over 2 x 45 seconds followed by 30 seconds rest
  10. Wide curls 2 x 45 seconds followed by 30 seconds rest
  11. Single arm row 2 x 45 seconds followed by 30 seconds rest
  12. Clean to stand 2 x 45 seconds followed by 30 seconds rest
  13. Superman 2 x 45 seconds followed by 30 seconds rest
  14. Single arm row 2 x 45 seconds followed by 30 seconds rest
  15. Reverse fly 2 x 45 seconds followed by 30 seconds rest
  16. Hammer curls 2 x 45 seconds followed by 30 seconds rest
  17. Single arm row 2 x 45 seconds followed by 30 seconds rest
  18. Landmine row to curl 2 x 45 seconds followed by 30 seconds rest
  19. Scapular push-up 2 x 45 seconds followed by 30 seconds rest
  20. Single arm row 2 x 45 seconds followed by 30 seconds rest
  21. Bent over double arm row 2 x 45 seconds followed by 30 seconds rest

Glute Workout

  1. High squat 3 x 45 seconds followed by 30 seconds rest
  2. Low sumo squat 3 x 45 seconds followed by 30 seconds rest
  3. Sumo squat with deadlift 3 x 45 seconds followed by 30 seconds rest
  4. Romanian deadlift 3 x 45 seconds followed by 30 seconds rest
  5. Side-to-side lunge 3 x 45 seconds followed by 30 seconds rest
  6. Glute bridge/hip thrust 3 x 45 seconds followed by 30 seconds rest

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