Lauren Drain Diet and Workout Plan

Lauren Drain Diet

The Lauren Drain diet as all about consistent, clean eating fundamentals. As a registered nurse and personal trainer, Lauren has a daily passion for health and wellness. She has figured out how to lose body fat and gain muscle from her experienced career path. Continue reading for a more detailed look into Lauren’s daily meal plan.

Who is Lauren Drain?

Lauren Drain is a fitness model, WBFF bikini pro, NASM certified personal trainer, and registered nurse. She began her fitness transformation back in 2014 and went from weighing 135 pounds, to 122 pounds. Today, Lauren helps people become a heather version of themselves through her online training and diet programs.


  • Height‎: ‎5’6″ (167.5 cm)
  • Weight‎: ‎125 – 135 lbs (56.7 – 61.2 kg)
  • Year of birth‎: ‎1985

Lauren Drain Diet

Over the years Lauren has tried a variety of different diets including, paleo, keto, flexing dieting, counting macros, and many others. She has worked with clients with food preferences and allergies – and was still able to help them lose weight, given their dietary restrictions. Lauren believes that almost any diet today can bring success, because the most important factor is consistency.

So, what does an example day of eating look like for Lauren Drain?

  • 1st meal: Egg whites, oatmeal, almonds, cashews, grapes, and strawberries
  • 2nd meal: Mixed salad with tuna, tomatoes, orange peppers, green peppers, and olive oil
  • 3rd meal: 1 scoop whey protein and 1/2 a banana
  • 4th meal: Grilled chicken breast with asparagus and brown rice
  • 5th meal: Almond butter, cottage cheese, and raisins

Looking at the Scale

Lauren’s incredible body transformation has taught her many important aspects about health and fitness. When you first get started, it’s easy to get caught up with the scale, specifically with how much you weigh. The scale is not everything and Lauren constantly tells her clients not to obsess with the number on the scale.

When Lauren first started her fitness journey she weighed around 140 pounds. Looking back at this time in her life, she considered herself skinny fat, but her physique was average to say the least. Lauren’s goal for her first fitness competition was simple – lose weight. After 9 weeks of eating clean and training hard, she got down to 122 pounds.

Body Composition

This was an unrealistic stage weight to maintain. Her body was dry and depleted of carbohydrates. As the years went by Lauren continued eating clean and training hard. Her weight today fluctuates between 135-145 pounds. So by strictly looking at the numbers, you would think she’s made no progress since her fitness journey began.

Although Lauren has gained weight, she has lost body fat and added more muscle to her frame. Lauren tells her clients not to look at the scale, because the number does not determine how healthy you are. Your weight can also fluctuate on a daily basis. The amount of water you drink, how much salt you eat, and how much you sweat will change that number.

Glute Workout

These exercises will specifically target the glutes and upper hamstrings. Before this workout, it’s important to go through a series of glute activation exercises. This can be completed by using bodyweight, or resistance band movements. It’s a good idea to open up your hip flexors and warm up the body, before moving on to heavy weight.

  • 1st exercise: Single-leg reverse hack squat 4 x 8-12
  • 2nd exercise: Cable pull through with rope 4 x 10-15
  • 3rd exercise: Single leg step up on smith machine 4 x 12-15
  • 4th exercise: Dumbbell jump squat 4 x 10-15
  • 5th exercise: Hyper extension with plate 4 x 10-12
  • 6th exercise: Smith machine squat with feet forward 4 x 8-12

Leg Workout

Before each leg workout, Lauren will do a few sets of bodyweight squats to warm up. If you want to grow your glutes, you need to be lifting heavy weight. But if you jump into an exercise without properly warming up, you could get injured. The goal is to activate your glutes and legs before moving on to these exercises below.

  • 1st exercise: Barbell back squat 4 x 8-12
  • 2nd exercise: Barbell Bulgarian split 4 x 10-15
  • 3rd exercise: Barbell Hip thruster on bench 4 x 10-15
  • 4th exercise: Single leg barbell on bench 4 x 10-12
  • 5th exercise: Lateral leg raise with plate 4 x 15-20
  • 6th exercise: Standing cable glute kickback 4 x 15-20
  • 7th exercise: Hip abduction machine 4 x 10-12
  • 8th exercise: Single leg seated leg press 4 x 10-12
  • 9th exercise: Single leg press on assisted pull up machine 4 x 10-15

Upper Body Workout

Even though Lauren trains legs 2-3 times a week, she still finds time to train upper body. Her physique goal is to have strong legs and glutes, with a toned upper body. Lauren utilizes lighter weight upper body exercises, with a higher rep range. This will help her achieve the shredded upper body she wants, without adding too much bulk.

  • 1st exercise: Dumbbell row 3 x 10-15
  • 2nd exercise: Seated lat pull down 3 x 10-15
  • 3rd exercise: Bodyweight hyper extension 3 x 10
  • 4th exercise: Incline smith machine bench press 3 x 10-15
  • 5th exercise: Flat dumbbell bench press 3 x 10-15
  • 6th exercise: Dumbbell front raise 3 x 10-15
  • 7th exercise: Single arm cable side raise 3 x 10-15
  • 8th exercise: Reverse pec deck machine 3 x 10-15

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