Whitney Simmons Diet and Workout Plan

The Whitney Simmons diet varies depending on her current fitness goals. She is a big advocate of intermittent fasting and has seen major changes in her physique with this way of eating. Whitney isn’t too strict on counting macros, but does it occasionally to make sure she’s on track.

Who is Whitney Simmons?

Whitney Simmons is a social media celebrity and fitness influencer. She is currently a Gymshark international ambassador and posts progress photos to her Instagram account. Whitney also uploads helpful exercise and nutrition advice regularly to over 2 million of her subscribers.

Whitney got into exercising after she was cut from her college cheerleading team. She used fitness to get herself out of this tough spot and it makes her very relatable to many of her fans. Whitney continues to expand her personal brand and even sells apparel on her website – such as hoodies, tank tops, and t-shirts.

Whitney Simmons Stats

  • Height: 5’ 5” (165.1 cm)
  • Weight: 105-115 lbs (47.6 – 52.2 kg)
  • Year of Birth: 1993

Whitney Simmons Diet

Whitney likes to experiment with many different meal plans. She tries different eating trends depending on her current fitness goals. For a while, Whitney was practicing intermittent fasting and absolutely loved it. Here’s what a sample day of eating looks like for Whitney Simmons.

  • 1st meal: Breakfast sandwich with a gluten free English muffin, dairy free cheese, 2 whole eggs, and 2 slices turkey bacon
  • 2nd meal: Avocado toast with tomatoes, feta, and spices
  • 3rd meal: Smoothie with almond milk, banana, almond butter, cinnamon, and protein powder
  • 4th meal: Bowl with a tortilla, rice, ground beef, beans, corn, cucumber, tomatoes, lettuce, cheese, and salsa
  • 5th meal: 3 rice cakes, peanut butter, honey, and blueberries
  • 6th meal: Chicken, sweet potato, and green beans

For the first three years of her fitness journey, Whitney calculated her macros to stay on track. Now she does it on occasion, but at this point she knows what her body needs to maintain weight.

Healthy Snacks

Finding a way to curb your appetite is key to maintaining a lean physique. Many people assume you can’t eat snacks when dieting, but that’s not true at all. There are plenty of healthy treats you can eat that will satisfy your cravings in between meals.

Here are some of Whitney’s favorite healthy snacks. You can pick most of these up at your local farmers market – just like she did!

  • Apples
  • Hummus
  • Cucumbers
  • Salad
  • Peaches
  • Toast
  • Blackberries
  • Oatmeal
  • Fresh salsa
  • Potatoes and olive oil
  • Corn
  • Dried cherries

Whitney Simmons Workout Routine

Whitney likes to combine a variation of different movements into her exercise routines. For legs days, she likes to start off with a standard compound movement, before moving on to single-leg exercises. Whitney also likes to have a toned upper body, so she drops the weight and increases the reps for those movements.

Whitney Simmons Leg Workout

Before her leg days, Whitney likes to do some glute activation exercises first. If you have a hard time feeling your glutes work on leg exercises, this is a great warmup routine. Grab a resistance band and go through various glute movements

  • Exercise One: Barbell double pause sumo squat 4 x 15
  • Exercise Two: Kettlebell single pause sumo squat 4 x 15
  • Exercise Three: Barbell hip thrust 3 x 15
  • Exercise Four: Barbell walking lunge 3 x 10
  • Exercise Five: Seated hamstring curl machine 3 x 15

Whitney Simmons Glute Workout

This workout focuses on building the glute and hamstring muscles. Having developed hamstrings is key to building your glutes, as they can better help lift the butt and appear fuller. This routine starts off with a compound movement, before moving on to single leg exercises.

  • Exercise One: 1 ¾ barbell squat 5 x 5
  • Exercise Two: Single leg RDL 4 x 8-10
  • Exercise Three: Sumo straight leg deadlift 4 x 8-10
  • Exercise Four: T-bar squat 4 x 8-10
  • Exercise Five: Single leg RDL to Bulgarian split squat 4 x 8-10

Whitney Simmons Chest Workout

Whitney believes that many women neglect training chest, because they think it will make their boobs smaller. The truth is, your chest can appear fuller when you train this area. Make sure to train chest once a week, just like you would do with other body parts.

  • Exercise One: Single arm cable crossover 3 x 10
  • Exercise Two: Barbell decline chest press 4 x 8-10
  • Exercise Three: Decline push-up 3 x 10 (superset)
  • Exercise Four: Medicine ball chest pass 3 x 20 (superset)
  • Exercise Five: Single arm elevated push-up 3 x 5 (each arm)

Whitney Simmons Shoulder Workout

The first exercise in this routine is a standard overhead press using dumbbells. Whitney likes to use a wide grip on this movement to target more of the side delts. You can do this exercise seated or standing depending on your preference. And always make sure to warm up before lifting heavy weight.

  • Exercise One: Standing dumbbell press 4 x 8
  • Exercise Two: Single arm cable row (bent over) 4 x 10
  • Exercise Three: Standing cable face pull (rear delts) 4 x 10
  • Exercise Four: Dumbbell bent arm front raise 4 x 10
  • Exercise Five: Standing dumbbell lateral raise (burnout) 4 x 10

Whitney Simmons Back Workout

This workout is all about toning the back muscles. It has taken Whitney a few years to develop her well sculpted back. If you want a shredded back, try these exercises on your next back day. And if you have trouble doing pull-ups use a band for assistance.

  • Exercise One: Bent over dumbbell row 4 x 8-10
  • Exercise Two: Kneeling single arm lat pulldown 4 x 8-10
  • Exercise Three: Bent over cable row 4 x 8-10
  • Exercise Four: Half kneeling close grip cable row 4 x 8-10
  • Exercise Five: Standing cable face pull 4 x 8-10
  • Exercise Six: Standing dumbbell alternate curl 4 x 8-10

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