Diet and training of athlete Michelle Lewin

Michelle Lewin is a well-known athlete in the fitness world, having participated in several competitions and on the cover of several magazines.

This athlete measures 1.62m and weighs approximately 54kg.

Michelle Lewin does 5 weekly gym workouts, resting on Thursdays and Sundays.

His training is simple, training each muscle group directly just once a week, except the legs, where he places greater emphasis.

The number of sets and repetitions varies greatly between exercises as you will see below.

In addition to weight training, he also does cardio and especially enjoys high-intensity exercises.

Monday – Back and biceps

• Inverted and wide lifts – 4 sets x 12 repetitions
• Reverse grip pull-ups – 4 sets x 10 repetitions
• Machine rowing – 4 sets x 12 repetitions
• T-bar row – 4 sets x 12 repetitions
• Dumbbell Curl – 6 sets x 12 repetitions
• Z-bar curl – 4 sets x 12 repetitions
• Curl with bar – 4 sets x 12 repetitions

Tuesday – Hamstrings and calves

• Leg curl – 4 sets x 12 repetitions
• Seated leg curl – 4 sets x 12 repetitions
• Dead weight – 4 sets x 10-15 repetitions
• Seated calf raise – 8 sets x 20 repetitions
• Smith calf raise – 6 sets x 20 repetitions

Wednesday – Triceps and shoulders

• Standing triceps extension with dumbbell – 6 sets x 12 repetitions
• Tricep to forehead with Z-bar – 4 sets x 12 repetitions
• Tricep extension under head with cable – 4 sets x 12 repetitions
• military press – 4 sets x 10 repetitions
• Shoulder Press – 3 sets x 10 repetitions
• Z-Bar High Row – 4 sets x 12 repetitions
• Sides – 4 sets x 10 repetitions

Friday – Legs

• Lunges – 4 sets x 12 repetitions
• Good days – 6 sets x 20 repetitions
• Single leg press – 4 sets x 15 repetitions (each leg)
• Squat – 4 sets x 12 repetitions

Saturday – Abdominals

• Suspension sit-ups – 4 sets x 12 repetitions
• Classic sit-up – 4 sets x 20 repetitions
• Abdominal machine – 4 sets x 12 repetitions
• Abdominal on the ball – 4 sets x 20 repetitions

Diet

This athlete eats 7 meals a day and chooses to use carbohydrates only in the first 3 meals, eliminating them in the rest and increasing her fat consumption.

Follow Michelle Lewin's diet below.

• Meal 1
• Oats with protein shake
• Meal 2
• Wase toast with ham
• Meal 3
• Chicken breast with brown rice
• Meal 4
• Pork chop with salad
• Meal 5
• Steak with asparagus and spinach
• Meal 6
• Salmon with broccoli
• Meal 7
• Milkshake casein

Information taken from the website simplyshredded.com and Facebook.

Michelle Lewin website

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