Lauralie Chapados Diet and Workout Plan

The Lauralie Chapados diet resembles the standard bodybuilding meal plan. As a professional competitor, she eats around 5 small meals a day, in order to constantly be fueling her body. Continue reading for a more detailed look into the foods Lauralie eats and her training routine.

Who is Lauralie Chapados?

Lauralie Chapados is a French Canadian IFBB Bikini Pro, fitness model, and social media influencer. She has always been an active person and began weight training at a young age to get fit. Today, Lauralie shares diet and exercise advice across her various social media channels like YouTube and Instagram.


  • Height: 5’10”
  • Weight: 121 lbs (55 kg)
  • Year of birth: 1996

Past Results

2021 Olympia Bikini2
2020 Olympia Bikini5
2019 Yamamoto Cup Pro Bikini1
2019 Olympia Bikini4
2019 Arnold Classic Australia Bikini2
2019 Bikini International6
2018 Shawn Rhoden Classic Pro Bikini2
2018 Jicheng Classic Sanya Pro Bikini1
2018 Olympia Bikini2
2018 Tampa Pro Bikini1
2018 Chicago Pro Bikini1
2018 Toronto Pro Bikini1

Lauralie Chapados Diet Plan

Lauralie knows exactly what her body needs in order to look the best on stage. Her diet consists of high amounts of protein and carbs, with lower amounts of fat. This style of eating helps fuel her intense workouts in the gym, but it also helps her muscles recover during periods of rest.

  • 1st meal: Cold brew iced coffee and 1 scoop whey protein
  • Supplements: 1 tbsp l-carnitine, 1 scoop greens, and 1 tbsp apple cider vinegar
  • 2nd meal: Turkey burger, sweet potato fries, lettuce, mustard, and sugar free ketchup
  • 3rd meal: Chicken breast, jasmine rice, mushrooms, and spinach
  • 4th meal: Chicken breast, broccoli, cauliflower rice and jasmine rice
  • 5th meal: Taco salad with chicken breast, lettuce, cucumber, avocado, and corn

Intuitive Eating

During the off-season Lauralie follows the intuitive eating approach. She is very familiar with portion sizes and the number of calories foods have, so there’s no reason to be as strict when eating. This doesn’t mean Lauralie eats pizza and ice cream for every meal, because she still has good quality foods during the off-season.

Lauralie begins to measure her food when preparing for a bodybuilding competition. This allows her to slowly drop her daily calories, so she can get as lean as possible, while maintaining a certain level of muscle mass. It’s all about finding a balance between competitions and the off-season lifestyle.

Lauralie Chapados Workout Routine

As an IFBB Bikini Pro, Lauralie must follow a specific training plan. This division emphasizes a lean physique with muscular legs and a toned upper body.

Lauralie focuses on training legs multiple times a week, with upper body days in between. She needs her legs to stand out, while maintaining a smaller but toned shoulders, arms, and back.

Leg Workout 1

  • Warm up:
  • 1st exercise: Reverse lunge 2 x 12 (each leg)
  • 2nd exercise: Lateral squat 2 x 20 (10 each leg)
  • 3rd exercise: Bodyweight squat 2 x 20
  • 4th exercise: Standing toe touches 2 x 20 (10 each leg)
  • 5th exercise: Standing leg swings 2 x 20 (10 each leg)
  • Pre-exhaust:
  • Donkey kick backs 2 x 20 (each leg)
  • Workout:
  • 1st exercise: Barbell sumo deadlift 4 x 10
  • 2nd exercise: Reverse lunge on box 3 x 12
  • 3rd exercise: Cable stiff leg deadlift 4 x 12 superset with dumbbell hip thrust 4 x 12
  • 4th exercise: Split squat 3 x 12
  • 5th exercise: Barbell hip thrust 3 x 12

Leg Workout 2

  • Warm up:
  • 1st exercise: Walking lunge x 20 (10 each leg)
  • 2nd exercise: Reverse lunge x 20 (10 each leg)
  • 3rd exercise: Glute kickback x 20 (10 each leg)
  • 4th exercise: Fire hydrants x 20 (10 each leg)
  • 5th exercise: Lateral squat x 20 (10 each leg)
  • 6th exercise: Standing leg swing x 20 (10 each leg)
  • Pre-exhaust:
  • Fire hydrants 2 x 20 (each leg)
  • Workout:
  • 1st exercise: Barbell squat 5 x 6-12
  • 2nd exercise: Walking barbell lunge 3 x 20
  • 3rd exercise: Smith machine stiff leg deadlift 4 x 12
  • 4th exercise: Lying hamstring curl (dropset 12, 8)
  • 5th exercise: Barbell hip thrust 5 x 8
  • 6th exercise: Standing calf raise machine 3 x 12

Upper Body Workout

  • Warm up:
  • 1st exercise: Dumbbell side raise 2 x 8
  • 2nd exercise: Dumbbell front raise 2 x 8
  • 3rd exercise: Dumbbell overhead press 2 x 10
  • Pre-exhaust:
  • Bodyweight pull-up 2 x 20
  • Workout:
  • 1st exercise: Bent over barbell row 3 x 12
  • 2nd exercise: Cable face pull with rope 3 x 15
  • 3rd exercise: Bent over dumbbell fly 3 x 12
  • 4th exercise: Lat pulldown 4 x 10
  • 5th exercise: Wide grip seated row 4 x 10
  • 6th exercise: Standing cable biceps curl 4 x 10
  • 7th exercise: Dumbbell hammer curl 4 x 10

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