Stephanie Sanzo Diet and Workout Plan

Stephanie Sanzo Diet

The Stephanie Sanzo diet is all about eating red meat, fresh vegetables and complex carbohydrates.

Eating this way on a consistent basis helps her feel good about herself and provides her body with energy needed for training.

Everyone can benefit from a diet plan that helps you both inside and outside the gym.

Who is Stephanie Sanzo?

Stephanie Sanzo is an Australian fitness influencer and personal trainer. Unlike other fitness celebrities, Stephanie fell in love with bodybuilding and weightlifting later in life.

She is known as the “fit mum” because she is a mother of two children. After gaining weight from her pregnancies, Stephanie knew she had to make a change.

She had gained 25 kg in weight and forced herself to go to the gym, in order to change her physique. This process took a few years, but she was able to get in shape and create a desirable body for women of all ages.


  • Height‎: ‎4’10” (147 cm)
  • Weight‎: ‎115 – 125 lbs (52.2 – 56.7 kg)
  • Year of birth: 1987

Stephanie Sanzo Diet

Stephanie sticks to eating fresh food sources and tries to avoid eating anything processed. Processed foods have terrible macronutrients, because they can slow you down throughout the day and hold you back during workouts.

Some of Stephanie’s staple foods can be found below.

Protein Sources

  • Steak
  • Smoked salmon
  • Eggs and egg whites
  • Chicken breast
  • Lean ground beef
  • Protein bars


  • Brown and white rice
  • Corn thins
  • Wheat bread
  • Greek yogurt
  • Pumpkin


  • Cucumber
  • Tomatoes
  • Spinach
  • Zucchini
  • Salad


  • Avacado
  • Blueberries
  • Raspberries
  • Apples
  • Bananas

You will quickly notice the Stephanie Sanzo diet is all about eating clean foods. She notes that eating junk food makes her feel unwell and you want to have energy and feel good when training.

When you eat clean most of the time you feel good about yourself – both physically and mentally.

Pre and Post Workout Meal

When it comes to Stephanie’s pre and post workout meals, she likes to stick to a low fat diet. This meal will include a low fat protein source, added with some carbohydrates.

She also enjoys eating white rice for these meals, because it tends to digest quicker than other carbs. Even if you’re on a low carb diet, you should include carbs before and after your workouts.

Regardless of the time of day you train, it will help to eat your carbs around this time. Remember that carbohydrates are sources of energy and you need all the energy you can get before an intense workout.

Red Meat

Another important aspect of the Stephanie Sanzo diet is red meat. Stephanie says that she has gained so much more energy, once she started eating more red meat. Before this switch, she ate a lot of chicken and other lean meat.

She believes that these protein sources did not provide sufficient energy to fuel her workouts. It’s no secret that eating only lean meat will have a negative impact on your body.

Your body may not heal as quickly and you might not feel as full – compared to eating fattier meats. The important part is finding a balance in your diet. Stephanie still enjoys eating lean meats, but more red meat has helped her progress further.

Leg Workout

Before each leg workout, Stephanie likes to warm up doing some seated leg extensions. This gets the blood flowing and really prepares you for heavier leg movements. Focus on going slow for these repetitions and make sure to really contract the quadriceps muscles. Utilize lighter weight and aim for higher reps.

  • 1st exercise: Seated leg extension 2 x 10
  • 2nd exercise: Seated glute abduction machine 2 x 10
  • 3rd exercise: Lying hamstring curl 2 x 10
  • 4th exercise: Walking dumbbell lunge superset with Romanian deadlift 4 x 10-12
  • 5th exercise: Seated leg press superset with glute hamstring raise machine 4 x 10-12
  • 6th exercise: Glute kickback on weighted machine 4 x 10-12
  • 7th exercise: Cable pull-through superset with cable squat 3 x 10-12

Chest and Triceps Workout

Before her chest workouts, Stephanie likes to do a dynamic upper body warmup routine, using light dumbbells. This warms up the upper body, specifically the shoulder joints before heavier movements like the bench press. You want to get your shoulders, arms and joints warm and loose before pushing heavy weight.

  • 1st exercise: Barbell bench press 4 x 10-12
  • 2nd exercise: Leverage machine row 4 x 10-12
  • 3rd exercise: Flat bench press with dumbbells 4 x 10-12
  • 4th exercise: Bodyweight pushup 4 x 10
  • 5th exercise: Triceps pushdown 4 x 10-12
  • 6th exercise: Bodyweight skullcrusher 4 x 12-15

Back and Shoulders Workout

Having a toned back and sculpted shoulders can really complete a physique. It’s clear from this workout that Stephanie doesn’t neglect any one of her muscles groups. Make sure to try this workout on your next upper body day with full intensity. You can only gain so much by just going through the motions.

  • 1st exercise: Single arm dumbbell Arnold press superset with single arm pulldown row 4 x 10-12
  • 2nd exercise: Dumbbell shoulder press 4 x 10-12
  • 3rd exercise: Bodyweight chin-up 4 x 8
  • 4th exercise: Seated cable press superset with cable face pull 4 x 10-12
  • 5th exercise: Wide grip lat pull down superset with straight arm pull down 4 x 10-12

What’s in her Gym Bag?

Lifting belt: A weightlifting belt can help you when squatting or deadlifting. It can offer much needed support for heavy lifts, give you a peace of mind and can prevent injuries.

Knee sleeves: Wearing knee sleeves can help tremendously when doing heavy compound movements like the barbell squat. Knee sleeves will help lubricate the joint, keep them warm and offer more support.

Hip thrust pad: Stephanie also brings her own hip thrust pad in her gym bag. Some gyms do not have this piece of equipment and you are forced to hip thrust without a pad, or roll up a yoga mat instead.

Bands: These are the heavy duty rubber bands that can be used in exercises or warming up. They are also considered resistance bands and Stephanie likes to use them for glute activation movements, before her leg days.

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