Lauren Simpson Diet and Workout Plan

Lauren Simpson Diet

The Lauren Simpson diet involves clean eating, with the occasional cheat meal. Lauren needed to change up her eating habits over the years, because at one point in her life she restricted her calories by too much. Now she eats to nourish and fuel her body to maintain a healthy, muscular physique.

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Who is Lauren Simpson?

Lauren Simpson is a personal trainer, bikini athlete, and fitness model. Growing up, Lauren was very active and played many different sports in school. In her 20’s she fell in love with bodybuilding and her passion for fitness began. Lauren has built an incredible physique, and has done everything from powerlifting, to bikini competitions.


Height: 5’7″ (170 cm)

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

Year of birth: 1990

Lauren Simpson Diet

Lauren is a big fan of flexible dieting. This is not an specific diet, but more of a nutritional strategy and way of eating. Flexible dieting gives you the ability to eat anything you want throughout the day, as long as you stay within your macronutrient limit. There are many macronutrient calculators you can use, to figure out your optimal protein, carbohydrate and fat levels.

You will notice that these example meal plans have very similar foods. The biggest difference is that Lauren will drop her calories and carbohydrates when it comes time to lose fat. The reason is that she needs to bring her leanest physique on stage for bikini competitions. Lauren tries to eat 2 servings of fruit per day – at least one before each workout.

Maintenance (2300 calories)

  • 1st meal: 60 grams whole grain oats mixed with 1 scoop whey protein
  • 2nd meal: Chocolate Chip Quest Protein Cookie and 1 apple
  • 3rd meal: 150 grams chicken breast, 100 grams mushrooms, 1 cup green beans, 200 grams sweet potato fries, and 1/2 tablespoon olive oil
  • 4th meal: 67 grams drained tuna, 80 grams beetroot, 60 grams tomatoes, and 4 slices multigrain corn thins
  • 5th meal: 150 grams lean minced beef, 150 grams basmati rice, 100 grams steamed broccoli, 1 tablespoon light soy sauce
  • 6th meal: 50 grams cereal and 100 ml almond milk

Cutting (1900 calories)

  • 1st meal: 60 grams whole grain oats and 1 scoop whey protein
  • 2nd meal: Power Crunch Protein Bar and 1 apple
  • 3rd meal: 67 grams drained tuna, 50 grams cherry tomato, 4 slices multigrain corn thins, and 80 grams beetroot
  • 4th meal: Turkey burgers with zucchini, mushrooms, parsley, onion, 1 whole egg, crushed red pepper, ketchup, soy sauce, and lettuce wraps
  • 5th meal: Grilled chicken, asparagus, red pepper, green beans, mushroom, spinach
  • 6th meal: 80 grams cereal and 28 grams lightly salted popcorn

Glute Workout

Before each glute workout, Lauren likes to warm up on the treadmill. She will do a 5 minute incline walk to get some blood flowing in the legs. A moderate walking pace is best, so you can get your heart rate up without exhausting yourself before the workout. Lauren then uses a resistance band for some glute activation exercises, before moving on to the workout.

  • 1st exercise: Smith machine hip thrust 3 x 10-12
  • 2nd exercise: Barbell curtsy lunge 3 x 10-12
  • 3rd exercise: Cable kick back 3 x 10-12 (each leg)
  • 4th exercise: Lying leg curl 3 x 10-12
  • 5th exercise: Romanian deadlift 3 x 10-12
  • 6th exercise: Back squat 4 x 6-8
  • 7th exercise: Abductor machine 3 x 10-12

Leg Workout

Here’s one of Lauren’s leg workouts, that focuses on the glutes, quads, and hamstrings. The first exercise is an intense leg extension set. You will notice there are only 3 sets of 21 reps, but the reps are split up into sections of 7. Complete 7 full motion reps, 7 partial top motion reps, and 7 partial bottom motion reps. This combination will help get a good burn and amazing leg pump.

  • 1st exercise: Leg extension 3 x 21
  • 2nd exercise: Single leg leg press 4 x 15
  • 3rd exercise: Hack squat 5 x 20 (pause every 5 reps)
  • 4th exercise: Leg press 4 x 20
  • 5th exercise: Weighted sled push 4 x 20 steps
  • 6th exercise: Hyperextension 4 x 15 superset with single leg curl 4 x 20
  • 7th exercise: Stiff leg deadlift superset with kickback 4 x 20

Upper Body Workout

Instead of dedicating each day to a muscle group, Lauren will usually train upper body 1-2 times per week. The main reason is that upper body is not the main focus for professional bikini competitions. A shredded back does help, but there’s no reason for her to build high amounts of muscle. Lauren will drop the weight and focus on higher reps for her upper body workouts. This will get her toned and enhance the back, shoulders, and arms.

  • 1st exercise: Bodyweight pull up 4 x 6
  • 2nd exercise: Hammer strength row 4 x 10-12 (pronated grip)
  • 3rd exercise: Close grip seated cable row 4 x 10
  • 4th exercise: Arnold press 4 x 8-10
  • 5th exercise: Dumbbell lateral raise 4 x 12
  • 6th exercise: Reverse delt machine 3 x 12-15
  • 7th exercise: Hand to knee bosu ball crunch 3 x 15 (each side)

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