Emily Hayden Diet and Workout Plan

Emily Hayden Diet

The Emily Hayden diet is all about balance. She will eat clean most of the time and track her daily caloric intake. But Emily isn’t afraid to let loose once in a while and eat pizza or ice cream. This type of balance is key to maintaining a lean physique and staying sane.

Who is Emily Hayden?

Emily Hayden is a fitness competitor and social media influencer. She regularly shares exercise and nutritional tips with her many followers. Currently, Emily is an Alphalete sponsored athlete – a fitness clothing company run and operated by Christian Guzman.


Height‎: ‎5’8″ (172.5 cm)

Weight‎: ‎125 – 135 lbs (56.7 – 61.2 kg)

Year of birth: 1991

Emily Hayden Diet

As you can see from the example meal plan below, Emily doesn’t have a boring diet. You can still eat steak and peanut butter, as long as you’re staying withing your daily macros. Emily has even created a protein ice cream paired with cashew milk. She will normally have this as her last meal.

  • 1st meal: 1 scoop of chocolate protein powder, 3 egg whites, 1 whole egg, 1 packet of instant cream of wheat and coffee
  • 2nd meal: 2 rice cakes, 4 slices of turkey deli meat and mashed avocado (combined to make 2 sandwiches)
  • 3rd meal: 2 ounces of steak, broccolini and potatoes
  • 4th meal: Oven roasted turkey and sweet mashed potatoes
  • 5th meal: Jasmine rice, stir fry and eggs
  • 6th meal: 1 scoop of chocolate peanut butter powder, mixed with cashew milk (protein ice cream)

Emily’s Dieting Strategy

Emily Hayden has a unique strategy when it comes to dieting. After breakfast each morning, Emily inputs her macros into her myfitnesspal app. Then Emily decides what meal she want to eat last for the day. This gives her a food group to look forward to and the flexibility to eat almost anything she wants.

Most people realize the you need to drop your caloric intake, to achieve a lean physique – which is why this diet tip is so important. Sure, it takes additional time to plan your daily meals, but it’s necessary to stay on track. You can eat your favorite foods to satisfy those cravings, while sticking to your daily macro plan.

Too many people don’t know this simple meal planning strategy. And as a result, most people fail when it comes to dieting. Remember that you don’t have to eat plain foods to get your dream physique. Emily found a way that works for her, to eat the foods she loves while dropping body fat. Even if this tip doesn’t work for you, it should allow you to find new and creative ways when dieting.

Leg Workout

Before each leg workout, Emily likes to do some glute activation and warm up exercises. She will normally do some bodyweight kickbacks and 2-3 sets on the hip abductor machine. Even though legs are one of the strongest muscle groups in the body, it’s a good idea to loosen them up before moving on to heavy weight.

  • 1st exercise: Hip abductor machine 3 x 15
  • 2nd exercise: Squat while holding plate 3 x 15
  • 3rd exercise: Seated leg extension 3 x 12
  • 4th exercise: Seated hamstring curl 3 x 12
  • 5th exercise: One leg hamstring curl 3 x 12
  • 6th exercise: Hack squat 3 x 8-12
  • 7th exercise: Dumbbell stiff leg deadlift 3 x 10
  • 8th exercise: Barbell walking lunge with glute kickback x 3

Glute Workout

Similar to her leg workouts, Emily also likes to begin her glute days with some glute activation exercises. She will grab a band and do 2-3 sets of hip thrusts. Make sure to really squeeze your glutes when you’re at the top of this motion. This will guarantee your glute muscles are being properly activated.

  • 1st exercise: Barbell hip thrust on smith machine 3 x 10-12
  • 2nd exercise: Lying hamstring curl 3 x 15
  • 3rd exercise: Sideways glute push on machine 3 x 10
  • 4th exercise: Vertical leg press 3 x 8-12
  • 5th exercise: Bodyweight squats with band x 3 until failure

Shoulder Workout

Emily is very knowledgeable when it comes to exercise and she frequently trains with some of the top bodybuilders and fitness professionals. For this specific workout, she went through a full shoulder routine with Mike O’Hearn. So if you’re looking to get some toned shoulders, give this workout a try.

  • 1st exercise: Side lateral raise on machine 3 x 15
  • 2nd exercise: Reverse seated shoulder press 3 x 12
  • 3rd exercise: Standing dumbbell around the world 3 x 15
  • 4th exercise: Dumbbell incline bench delt fly 3 x 15
  • 5th exercise: Seated face pull 3 x 12

Back Workout

Having a developed back is key to having a well-rounded physique. Emily is known for her toned legs and glutes, but she also has a shredded back. To achieve this lean look, it’s important to work out all the muscle groups in the back. Go for a mid-rep range – around 12-15 per exercise, in order to avoid that bulky look.

  • 1st exercise: Incline dumbbell row 3 x 12
  • 2nd exercise: Seated machine row 3 x 12
  • 3rd exercise: Wide grip lat pulldown 3 x 15
  • 4th exercise: Bent over barbell row 3 x 12
  • 5th exercise: Bodyweight hyperextensions 3 x 15

Emily’s Nighttime Routine

If you’re an early bird like Emily, it’s important to have a regular nighttime routine. She will workout in the morning (sometimes around 4am) so it’s necessary to quickly grab your stuff and head to the gym.

  • Lay out your clothes ahead of time: This will make your mornings that much quicker. You won’t have to take unnecessary time running around the house trying to figure out what to wear to the gym.
  • Prepare your drinks: Having your drinks ready will also help you get out of the house quicker. And if you use pre-workout, intra-workout and protein shakes, those take time to make!
  • Prepare your breakfast: This one should be obvious. You can skip this step if you’re doing fasted cardio, but it can be tough to lift weights on an empty stomach.
  • Leave headphones next to your gym bag: Place your gym bag next to an electrical outlet and charge your headphones. There’s nothing worse than forgetting your headphones, or bringing them without a charged battery!

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