Trainingsplan und Ernährungsplan von Michelle Lewin

The fitness model Michelle Lewin comes from Venezuela and lives in Miami Beach, Florida. Michelle Lewin was born in 1986, is 162 cm tall and weighs 54 kg. After working as a model for several years and therefore always having to be in good shape, she decided to start weight training. The results were quickly visible and she received more and more commissions from fitness magazines. When a friend of hers said she should take part in the NPC Bikini Contest, she did so and became more and more interested in weight training and taking part in competitions. To keep improving her form, she naturally has to pay close attention to her training and follow a strict nutrition plan. Let's take a look at her Nutrition plan and their Training plan to.

Michelle Lewin's nutrition plan

Here is a typical day from Michelle Lewin's nutrition plan:

Meal: Oatmeal with Big Blend from Betancourt Nutrition
Meal: Wasa crispbread with ham
Meal: Chicken breast with brown rice
Meal: Pork chop with salad
Meal: Beef with asparagus and salad
Meal: Salmon with broccoli
Meal (before going to bed): Casein Protein Shake

Turkey breast can of course be used instead of chicken breast and, to add a little variety to the diet, pork fillet, low-fat fish and, instead of brown rice, wholemeal pasta can also be used.

Supplements

Michelle Lewin is sponsored by Betancourt Nutrition and adds the following products to her nutrition plan: Big Blend, Pro Amino, Bullnox and Fulldose. Especially in the morning after getting up and directly after training, it makes sense to take whey (isolate) protein shakes, as this quickly supplies the muscles with the nutrients they need.

Michelle Lewin's training plan

Below is the training plan that Michelle Lewin uses to achieve the best results:

Back and biceps are on her training plan on Monday. She does the following exercises: Pull-ups with wide grip, 4 sets (12 reps)

Pull-ups with normal grip, 4 sets (10 reps)
Rowing machine, 4 sets (12 reps)
T-bar rowing, 4 sets (12 reps)
Dumbbell curls, 6 sets (12 reps)
Bicep curls with the SZ bar, 4 sets (12 reps)
Cable curls with straight grip, 4 sets (12 reps)

On Tuesdays, she trains her leg biceps and calves according to the following training plan:

Lying leg curls, 4 sets (12 reps)
Seated leg curls, 4 sets (12 reps)
Deadlift, 4 sets (10-15 reps)
Seated calf raises, 8 sets (20 reps)
Standing calf raises on the Smith machine, 6 sets (20 reps)

On Wednesday, triceps and shoulders are on her training plan:

Standing tricep press with dumbbells, 6 sets (12 reps)
Horizontal tricep press with dumbbell, 4 sets (12 reps)
Overhead tricep press on cable pulley, 4 sets (12 reps)
Bench press with close grip, 4 sets (10 reps)
Shoulder press with dumbbells, 3 sets (10 reps)
Rowing standing with the SZ bar, 4 sets (12 reps)
Side raise, 4 sets (10 reps)

Michelle Lewin has a training-free day on Thursdays.

On Friday, Michelle Lewin gets her legs going. Her training plan includes the following exercises:

Lunges, 4 sets (12 reps)
Good Mornings, 6 sets (20 reps)
Single leg presses, 4 sets (15 reps) for each leg
Squats, 4 sets (12 reps)

Abdominal training is on her training schedule on Saturday:

Hanging leg raises, 4 sets (12 reps)
Crunches, 4 sets (20 reps)
Crunch machine, 4 sets (20 reps)
Crunches on the exercise ball, 4 sets (20 reps)

Michelle Lewin has another day off from training on Sunday.
The three Favorite exercises by Michelle Lewin are:

Sprints, because they are very good for the gluteal muscles and burn fat at the same time.
Lunges because, in their opinion, they are the best exercise for the thighs
Side raises, this exercise may be boring for some athletes, but she loves it because she loves training shoulders and this exercise is the best for her deltoid muscles.

You've now seen what's on Michelle Lewin's nutrition and training plan. Michelle is a professional athlete, but you can still take some ideas for your training and nutrition from her and adapt them to your needs in order to achieve faster and greater progress