Michelle Lewin Workout And Diet
Bodybuilder
Born: 1986
Michelle Lewin grew up in poverty in Venezuela. She started modeling at a young age. It was her future husband Jimmy Lewin who suggested she enter a bikini competition, which eventually led to competing as a bodybuilder and working as a fitness model. In 2013, she participated in 5 NPC competitions and won the Fort Lauderdale Cup and the Southern States Cup. In 2014, she entered 5 IFBB contests. Lewin has been featured on 20+ magazine covers, including Inside Fitness, Oxygen and Playboy. In 2018, she released a diet book called The Hot Body Diet. Lewin also recorded a zumba workout dvd called Strong. She married her husband Swedish bodybuilder Jimmy Lewin in 2010. Lewin has millions of followers on social media. She is 5 feet 4 inches tall and weighs about 130 lbs.
Known For:
Michelle Lewin’s Diet
Summary
Nutrition is an essential component of Lewin’s incredible physique. She eats every few hours, adding up to 6 meals per day, and all of them are clean and revolve around protein. Her first two meals are usually some combination of whole grains and protein, and for her other three, she adds in a vegetable. Her other ‘meal’ is a protein shake. She stays hydrated with plenty of water.
Estimated Macros
- Variable Carb 30%
- Medium Fat 30%
- High Protein 65%
Diet Details
Eat Clean
Lewin is no different than most bodybuilders who agree that abs are made in the kitchen.
Power Up
Lewin starts her day with overnight oats and some lean protein to provide solid fuel to handle her busy schedule.
Get Cut
To creat maximum muscle definition, two weeks before a competition, Lewin will cut out all carbs except her morning oatmeal.
Post-Workout Shake
Lewin usually has a protein shake after working out in the afternoon.
Anti-Inflammatory Meals
For dinner, Lewin frequently has salmon which is rich in anti-inflammatory omega-3s, along with brown rice and a vegetable.
Cheat Meal
Lewin doesn’t often go off her eating plan, but when she does, she’s all about the ‘za. She’ll go into Papa John’s and order the biggest pizza with all her favorite toppings.
What to Eat
Oatmeal
Egg Whites
Almond Milk
Chicken
Pork
Salmon
Salad
Veggies
Whole Grains
Sweet Potatoes
Brown Rice
Protein Powder
Stevia
Olive Oil
Water
What to Avoid
Added Sugar
Excess Salt
Processed Foods
Junk Food
Fast Food
Chemical Ingredients
Artificial Additives
Lewin on The Role of Diet in Bodybuilding
‘Bodybuilding is about nutrition. Previously, my diet was wrong and workouts were much harder than today. My body began to change drastically as I started to eat healthier foods and exercise less.’
Lewin on Her Favorite Healthy Meal
‘Pancakes made of vanilla protein powder.’
Lewin on Her Favorite Cheat Meal
‘One of my favorite moments is to step into Papa John’s, ordering the biggest pizza with everything I like.’
Michelle Lewin’s Workout Routine
Weekly Routine
Gym Addict
Lewin was a scrawny kid when her mother took her to a gym at age 17. She loved working out and packed on some 30 lbs. of muscle, going from 95 lbs. to 125 lbs.
Compete Against Yourself
Lewin says her inner drive comes from looking in the mirror. She doesn’t compare herself to other bodybuilders, but rather what she wants to see in herself.
The Joy of Sweat
Lewin loves routines that make her perspire. It doesn’t matter what she’s doing, she amps up the intensity to get a good sweat on.
It’s Not Always Easy
Lewin admits that staying on track is sometimes a challenge, but having specific goals helps her stay motivated.
Double Daily Dose
Lewin works out twice a day, 5 days a week. She does 45 minutes of cardio in the morning and lifts weights in the evening. She follows a classic bodybuilding split schedule of focusing on 1 body part per day. She takes off Thursdays and Sundays.
Lift Heavy
Lewin goes for heavy weights and light reps to keep her muscles looking defined.
HIIT It
To burn fat, Lewin recommends HIIT (high-intensity interval training) for cardio.
Mix It Up
Lewin does a variety of workouts, anything from spin class to Stair Master to rollerblading about town to keep things interesting.
Exercise Style
A Michelle Lewin Weight Lifting Routine
Monday: Back & Biceps
Wide-grip pull-ups: 12 reps x 4 sets
Normal grip pull-ups: 10 reps x 4 sets
Low pulley rows: 12 reps x 4 sets
T-bar rows: 12 reps x 4 sets
Dumbbell biceps curls: 12 reps x 4 sets
EZ bar biceps curls: 12 reps x 4 sets
Low pulley biceps curls: 12 reps x 4 sets
Tuesday: Hamstrings & Calves
Lying leg curls: 12 reps x 4 sets
Seated leg curls: 12 reps x 4 sets
Deadlifts: 10-15 reps x 4 sets
Seated calf raises: 20 reps x 4 sets
Standing calf raises: 20 reps x 6 sets
Wednesday: Triceps & Shoulders
Dumbbell triceps extensions: 12 reps x 4 sets
EZ bar French press: 12 reps x 4 sets
Overhead cable triceps extensions: 12 reps x 4 sets
Barbell seated press: 10 reps x 4 sets
Dumbbell shoulder press: 10 reps x 3 sets
EZ bar front raises: 12 reps x 4 sets
Dumbbell flys: 10 reps x 4 sets
Thursday
Optional rest day
Friday: Legs
Lunges: 12 reps x 4 sets
Barbell stiff-legged deadlifts: 20 reps x 6 sets
Single-leg press:12 reps x 4 sets (each leg)
Squats: 12 reps x 4 sets
Saturday: Core
Hanging crunches: 12 reps x 4 sets
Short crunches: 12 reps x 4 sets
Short crunches on machine: 12 reps x 4 sets
Short crunches on fitness ball: 12 reps x 4 sets
Sunday:
Rest
Cardio:
HIIT
Stair Master
Rollerblading
Spinning
Lewin on The Fitness Lifestyle
‘After months of intense training, the abs started to show and I was enjoying the fitness lifestyle.’
Lewin on Exercise
‘I keep the intensity high and make sure that I’m always pushing my hardest.’
Lewin on Her Motivation
‘There’s nothing more motivating than when you find a new vein! Am I crazy?’
Lewin on Intense Workouts
‘I just love to sweat like a maniac.’
Michelle Lewin’s Supplements
Protein
Lewin will have protein powder more or less every day. She’ll make it into pancakes, and of course have a post-workout shake made from it.
Pre Workout
Stevia
Michelle Lewin’s Lifestyle
Take Care
Lewin says she prioritizes health and not overdoing it, because going too hard can lead to injury and months of recovery.
Love At First Sweat
Lewin met her future husband, Jimmy, in 2008 at the gym. He recognized her potential and became her personal trainer, agent and social media manager. They married in 2010.
The Way of the World
Lewin traveled far and wide trying to get hired as a model but was turned down due to her short stature and the freckles on her chest. Agents recommended she have them removed; she opted not to.
On Plastic Surgery
Lewin openly admits to having had a boob job, but she is opposed to other surgeries which she considers dangerous.
Everyone Makes Mistakes
Lewin was criticized for promoting a diet pill that supposedly blocks carbs but was deemed dangerous. Following the backlash, she took down the posts from her social media accounts.
Like-Minded Inspiration
Lewin names Laura Prestin, Jen Jewell, Larissa Reis and Iris Kyle among her inspirations for health and fitness.
Lewin on Success
‘Every day is another opportunity at getting one step closer to becoming everything I want to be.’
Lewin on Plastic Surgery
‘I’m against butt implants or fat injections. There are so many times operations go wrong, and your life could be destroyed.’
Lewin on Her Own Plastic Surgery
‘I’m not saying I’m 100% natural, my boobs are made by a surgeon, but still, that’s far safer than what some women do to their bums.’
Lewin on How To Get a Bigger Booty
‘Squat, girls. Don’t be so lazy.’
Lewin on Fame
‘Since I’m an ex-Playboy cover model, I was prepared for a lot of bad comments. But people are, in general, nice.’
Lewin on Iris Kyle
‘[She] looks like she can break you apart, but [she] is the sweetest girl when you talk to her.’
Recommended Products
References
https://www.greatestphysiques.com/female-physiques/michelle-lewin/
https://fitnessreaper.com/michelle-lewin-workout-diet/
https://www.youtube.com/watch?v=q9_M27w-Bag
https://topphysiques.com/interviews/michelle-lewin-interview/
https://gymbeam.com/blog/michelle-lewin-training-plan-diet-and-interview/
https://madnessmedia.net/michelle-lewin-was-called-to-task-after-promoting-dangerous-diet-pills/
