Deniz Saypinar Diet and Workout Plan

The Deniz Saypinar diet is all about eating clean to get her body competition ready. As a professional bikini competitor, it’s important that she stays in good shape year-round. But Deniz will go on a strict diet leading up to a contest, so she can get her body in the best shape possible. Continue reading for a more detailed look into her nutritional plan and training routine.

Who is Deniz Saypinar?

Deniz Saypinar is a professional bikini competitor, online fitness coach, and social media influencer. She rose to fame after uploading physique photos to her Instagram account and sharing training and diet advice on her YouTube channel. Deniz has also had major success throughout her professional career and has competed in a variety of different international events.

Stats

  • Height: 5′ 6″ (168 cm)
  • Weight: 121 lbs (55 kg)
  • Year of birth: 1995

Deniz Saypinar Diet

This is one example day of eating Deniz will typically follow leading up to a competition. Keep in mind, this is not how Deniz eats year round and it is only to get her body in the best shape possible. She will usually eat carbohydrates before and after her workouts, that way she can skip them for dinner. This approach to nutrition keeps her shredded.

  • 1st meal: 4 egg whites and 1/2 cup oatmeal with cinnamon and Stevia
  • 2nd meal: 1 scoop of whey protein powder and 1/2 a banana
  • 3rd meal: 4 ounces grilled chicken breast and 1/2 cup potatoes
  • 4th meal: 5 ounces white fish seasoned with onions and lemon and broccoli

Whole Foods

Deniz likes to shop at Whole Foods for fruits and vegetables, and gets the rest of her food from other grocery stores. She says that Whole Foods has a good selection of fresh vegetables, which makes up a large portion of her diet. Eating enough vegetables is essential to maintaining a healthy body, because they contain important vitamins and micronutrients. Below are some of Deniz’s favorite fruits and vegetables.

  • Baby spinach
  • Grass dill
  • Italian parsley
  • Mint
  • Onion
  • Lemon
  • Strawberries
  • Blueberries

You will notice that some of the vegetables listed above are not traditionally eaten on their own. The reason is that Deniz likes to combine dill, parsley, mint, and other spices when she cooks her protein sources. When cooking white fish for example, she likes to use lemon and onion. Deniz also avoids heavy oils and sauces, because they are high in fat and can easily increase the amount of calories in a meal.

Leg Workout

Deniz likes to start off her leg days with some high volume leg extensions at a light weight. This gets the blood flowing in the quads, before moving on to other leg intensive exercises. She then moves on to various free weight leg movements that help build strength and stabilization in the entire body. Machines on the other hand only allow you to work one muscle group. Try out this workout on your next leg day.

  • 1st exercise: Leg extension 6 x 15
  • 2nd exercise: Barbell deep squat 5 x 15
  • 3rd exercise: Kettlebell sumo squat on boxes 5 x 15
  • 4th exercise: Pylometric box split squat 5 x 15
  • 5th exercise: Box jump 4 x 15

Back Workout

This back workout is focused on using the least amount of equipment possible. Deniz says that you can still train with intensity, even if you have minimal equipment. The cornerstone exercise when it comes to back training is pull-ups. You can change the positioning of your hands in order to target all of the major muscle groups in the back.

  • 1st exercise: Smith machine inverted row 4 x 15
  • 2nd exercise: Bodyweight pull-up 4 x 6-8
  • 3rd exercise: Narrow reverse grip barbell row 4 x 15
  • 4th exercise: Wide grip barbell row 4 x 15
  • 5th exercise: Flat bench prone barbell row 4 x 12
  • 6th exercise: Single arm cable pulldown 4 x 12

Ab Workout

You can’t be a successful bikini competitor without training abs. Deniz is known for her shredded six pack each time she steps on stage. The workout below is one of her favorite bodyweight ab routines, that takes less than 10 minutes. The good news is you can do this workout in your home, because it doesn’t require any equipment. You can also give it a try after a weightlifting session.

  • 1st exercise: Bodyweight situp x 40 seconds
  • 20 seconds rest
  • 2nd exercise: Alternating toe touch x 40 seconds
  • 20 seconds rest
  • 3rd exercise: Bicycle kick x 40 seconds
  • 20 seconds rest
  • 4th exercise: Straight leg toe touch x 40 seconds
  • 20 seconds rest
  • 5th exercise: Side plank raise (left) x 40 seconds
  • 20 seconds rest
  • 6th exercise: Side plank raise (right) x 40 seconds
  • 20 seconds rest

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