Bodybuilding.com Information Motivation Supplementation
in:

Amanda Latona Fitness 360: Nutrition

You are what you eat. Follow Amanda’s nutrition plan to fuel your workouts, promote recovery, and build a bombshell physique.

If you hear the term "bikini model" and instantly think of thin, skinny girls, you'd better think again. Amanda Latona is strong, shapely, and beautifully built. She's an original. Her nutrition plan contains six meals, and she eats to fuel her bombshell body.

Amanda Latona Fitness 360

Watch The Video - 13:18




Clean foods are the hallmark of a healthy diet. Chicken and vegetables dominate Amanda's plate, but she saves a corner of her mouth for the sweet things, like that luscious dark chocolate a diet must allow.

Follow her nutrition plan and your body will thank you for the gesture.

Amanda's Nutrition Philosophy

I started out in the fitness industry with just a pure passion and love of training.

Putting in so much hard work in the gym, it only made sense to get the most out of my training, so I would eat for fuel. That sums up my eating, really.

My nutrition philosophies are:

  1. Use food as fuel.
  2. Eat what God put on this earth. I eat whole foods, limit my sugar, and stay away from high-sodium processed foods.
  3. Eat balanced by using a variety of foods for their vitamins, minerals, anti-oxidants, etc. Be balanced by giving in to a cheat meal once in a while to keep from feeling totally deprived. Enjoy life and special occasions.
  4. Eat lots of protein, complex carbs, and lots and lots of veggies.
  5. Instead of having a full-out junk food binge, I listen to my body. If I really need chocolate, then I have it.

Amanda's Nutrition Schedule

Meal 1

    Protein Pancake:

  • oats

    Oats (Gluten Free)

    1/3 cup
    Calories: 120 | Fats: 2 g | Protein: 4.6 g | Carbs: 19.3 g

  • eggs

    Egg Whites

    4
    Calories: 46 | Fats: 150 mg | Protein: 10 g | Carbs: 642 mg

  • stevia

    Vanilla Flavored Stevia

    3 packets
    Calories: 0 | Fats: 0 g | Protein: 0 g | Carbs: 1.5 g

  • baking soda

    Baking Soda

    1/2 tsp
    Calories: 0 | Fats: 0 g | Protein: 0 g | Carbs: 0 g

  • Put Barleans Omega Flax Oil Swirls on top for Omega 3/6/9 blend. Either Strawberry/Banana or Chocolate/Rasberry.

  • Barleans Omega Flax Oil Swirls

    Barleans Omega Flax Oil Swirls

    1 tbsp
    Calories: 65 | Fats: 5 g | Protein: 0 g | Carbs: 5 g

Meal 2: Weight Training

    Shake:

  • BSN Syntha 6

    BSN Syntha 6

    1 scoop
    Calories: 200 | Fats: 6 g | Protein: 22 g | Carbs: 13 g

  • milk

    Organic Fat Free Milk

    1 cup
    Calories: 86 | Fats: 440 mg | Protein: 8.4 g | Carbs: 12 g

  • banana

    Banana

    1
    Calories: 105 | Fats: 389 mg | Protein: 1 g | Carbs: 27 g

  • honey

    Honey

    1 tsp
    Calories: 21 | Fats: 0 g | Protein: 20 mg | Carbs: 6 g

Meal 3
Meal 4
  • chicken

    Chicken Breast

    4oz
    Calories: 90 | Fats: 442 mg | Protein: 19 g | Carbs: 2 g

  • brown rice

    Brown Rice

    1/2 cup
    Calories: 109 | Fats: 843 mg | Protein: 2 g | Carbs: 23 g

  • coconut oil

    Coconut Oil

    1 tbsp
    Calories: 115 | Fats: 13 g | Protein: 0 g | Carbs: 0 g

Meal 5

    Chicken Bowl:

  • chicken

    Chicken Breast

    5oz
    Calories: 112 | Fats: 553 mg | Protein: 24 g | Carbs: 3 g

  • salsa

    Low-Sodium Salsa

    1 tbsp
    Calories: 5 | Fats: 4 mg | Protein: 104 mg | Carbs: 1 g

  • avocado

    Avocado

    1/2
    Calories: 318 | Fats: 29 g | Protein: 4 g | Carbs: 18 g

  • black beans

    Low-Sodium Black Beans

    1/3 cup
    Calories: 76 | Fats: 310 mg | Protein: 5 g | Carbs: 14 g

  • lettuce

    Shredded Lettuce

    1 cup
    Calories: 7 | Fats: 94 mg | Protein: 565 mg | Carbs: 1 g

Meal 6
  • BSN Syntha 6

    BSN Syntha 6

    1 scoop
    Calories: 200 | Fats: 6 g | Protein: 22 g | Carbs: 13 g

  • milk

    Unsweetened Vanilla Almond Milk

    1/4 cup
    Calories: 15 | Fats: 625 mg | Protein: 250 mg | Carbs: 2 g

  • walnuts

    Walnuts

    10
    Calories: 262 | Fats: 26 g | Protein: 6 g | Carbs: 5 g


Bookmark and Share

Related Articles

About The Author

Dustin has an extensive background in writing and editing and is an integral part of the process as Bodybuilding.com takes its content to a new level!

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
8.8

Out of 10
Excellent
88 Ratings

36

Comments

Showing 1 - 25 of 36 Comments

(5 characters minimum)

      • notify me when users reply to my comment
victoria32

Rep Power: 0

  • rep this user
victoria32

need help getting started what kind of protein should i use

Oct 13, 2012 7:13pm | report
 
DblBarrlDarrell

Rep Power: 0

  • rep this user
DblBarrlDarrell

Amanda,s Diet is set up for her needs. Everyone is at a different level and has different needs. Starting out you should look at the basics. You want 8-9hrs sleep,this is when your body builds muscle and burns fat. Make sure you are drinking water all day long. Cardio is great but Changes will come better with Lifting Iron, so you should add that. Another basic is before a workout grab a handfull of nuts this is priming. (Some people buy BCAs Branch Chain Amminos) also known as Pre workout. Also immediately after the workout(Post workout) do Whey protein from dairy which is a fast protein. Whey is the liquid you see in your cottage cheese or sour cream that you pour down the sink, lol. Casein protein also from dairy is a slow protein. I do it before bed so my body has protein all night. I wrap turkey and cheddar in romane. The turkey and cheese also contain tryptophan which will help you sleep better. Wild Alaskian Salmon, Egg whites, skinless chicken, turkey, mushrooms, beans you get protein from tons of foods but again the most important is being in the gym daily. Your body needs Protein but you get it naturally from the foods you select. Unless your a powerlifter you don't really need to buy protein. However I use Met-rx only after my Back workout because its such a heavy workout. Met-rx has a blend of different proteins 38g, but most important for me is, its Gluten free as I will be in pain if I eat Gluten. Hope that helps you Victoria. Darrell

Nov 29, 2012 1:19pm | report
Curtis53

Rep Power: 0

  • rep this user
Curtis53

If you goal is to loose weight I wouldn't worry about proteine intake but more on cutting callories instead of fruits have vegetables. If you have carbs eat them in the moring. Pick a number on the scale and slowly decrease calories until you hit your magic number. Oh and say hallo to the tread mill... Keep in mind that most of the people following these meal plans our working out 5 times a week and have been working out for years. PROGRESS TAKES TIME.

Dec 6, 2012 5:24am | report
cegeda33

Rep Power: 0

  • rep this user
cegeda33

whey or whey isolates

Dec 23, 2012 8:52pm | report
chulyaka

Rep Power: 0

  • rep this user
chulyaka

yea what atina said, but also add some weight training as well... lifting weight and cardio together will burn more calories than cardio alone, and don't be afraid your nit gonna bulk up...

Feb 25, 2013 12:49pm | report
BeezSting

Rep Power: 0

  • rep this user
BeezSting

victoria32 I strongly suggest optimum hydrowhey strawberry supercharged.

Mar 28, 2013 12:05am | report
pakau

Rep Power: 0

  • rep this user
pakau

None, protein is a myth, your body only absorbs a certain lb of protein.. the rest is burned has calorories.
Protein does help increase muscle gain , but by changing hormones.. you don't want that.

Apr 5, 2013 6:53am | report
whtorchid41

Rep Power: 0

  • rep this user
whtorchid41

Best protein to use is protizyme. Delishious and one of the best out there. Syntha 6 is good as a last meal before bad.

Nov 6, 2012 5:36pm | report
 
AtinaAquitane

Rep Power: 0

  • rep this user
AtinaAquitane

The meal plan is not for anyone 125 pounds. In fact if you eat 2083 calories daily you will gain a lot of weight fast. To be 125 pounds you have to keep your calories under 1100 per day depending also on your height. Some people experience digestive irregularities with too make protein intake, taking protein three time a day is not for everyone. People have reported constipation and stomach bloating. This meal plan above is for someone weighing much more than 125lbs.

Nov 17, 2012 8:32pm | report
 
amandalewis725

Rep Power: 0

  • rep this user
amandalewis725

That is Absolutly not true

Feb 6, 2013 9:59pm | report
agarrett76

Rep Power: 0

  • rep this user
agarrett76

Not everyone needs to go under 1100 cals to lose weight. It depends on your current weight and height, your goal weight, your individual goal, and your body type and many other factors that a trained nutritionist can go over with the individual. Cutting calories too low to lose weight is a great way to cause metabolic damage. Since the beginning of time women have been told to eat 1200 cals or less and that is not true, and that is the reason why many of us are in the positions we are in now.

Feb 11, 2013 12:12pm | report
lovetorun44

Rep Power: 0

  • rep this user
lovetorun44

that is called starvation. I weigh 120 and eat 1900 calories a day and I don't gain an ounce. If you are working out hard, you need to feed your muscles. Less than 1100 calories and your body goes into starvation mode and holds onto fat.

Feb 27, 2013 6:34pm | report
lovetorun44

Rep Power: 0

  • rep this user
lovetorun44

that is called starvation. I weigh 120 and eat 1900 calories a day and I don't gain an ounce. If you are working out hard, you need to feed your muscles. Less than 1100 calories and your body goes into starvation mode and holds onto fat.

Feb 27, 2013 6:34pm | report
Stormee99

Rep Power: 0

  • rep this user
Stormee99

I eat 2100 calories / day and do not gain any weight...this considering I weight train and have an active lifestyle

Mar 1, 2013 3:22pm | report
bollondawg

Rep Power: 0

  • rep this user
bollondawg

eating 1100 calories a day when weighing 125 is not only extremely hard, but very unhealthy and dangerous. You would be putting your body in danger. Keeping the calories that low, is way below maintenance which means you are putting your metabolism in starvation mode which will actually make you gain weight instead of lose it. If you are at that low number, you might want to try reverse dieting. I weigh 123lb and even when i was cutting i was eating around 1600 calories a day, with one refeed day every 10 days. And yes, protein is in fact essential when trying to build muscle.

Oct 7, 2013 5:42pm | report
AtinaAquitane

Rep Power: 0

  • rep this user
AtinaAquitane

For those who failed to see my point here, let me restate it again for ya! Latona came out with this meal plan above and claimed she weighed 125lbs while eating that many calories. I said: Impossible!!! - My point is that the meal plan above is unrealistic. Yes and it is true that in order to maintain a weight of 125 lbs one would have to intake way under 2000 calories a day. And my mention of the 1100 calories was made to allow you to see the invalidity of the claim- The protein insight I gave you was also taken lightly. But in fact if you eat too much protein, more than your body needs even if you are training, your liver will turn the surplus of protein into fat. Yes protein is the building block of life - but there is a very tricky and difficult median to reach between maintaining the proper nutrient intake and your overall body weight. Nutrition is key and it takes time to achieve this balance by trial and error. My point exactly."Bollondawg", thank you for stimulating the topic for more insight.

Oct 12, 2013 8:59pm | report
tequilakeelie

Rep Power: 0

  • rep this user
tequilakeelie

I would say just get started. Make the gym a habit. When I first started I was not taking supplements and my diet wasn't that great. I didn't eat junk food, but I wasn't watching every little calorie...and I still don't. I'm trying to get stronger and healthier not achieve a specific look. I would say try a protein that is low in cals/carbs. I'm taking carnivore right now because I'm allergic to all soy and whey. Don't starve yourself! If you are hungry...eat, but make wise choices. Hope that helps.

Nov 20, 2012 2:30pm | report
 
kariinaaa

Rep Power: 0

  • rep this user
kariinaaa

Hi, I love working out. I'm still learning my body, but I notice that every time I stop doing anything at all I start gaining weight FAST, I try my best to eat healthy but my weight still goes up. When I do start my workouts again, it is really hard for me to lose the weight again. I know it's because of the way I'm eating. Any recommendations?

Dec 1, 2012 10:08am | report
 
bellasella

Rep Power: 0

  • rep this user
bellasella

@Atina: no woman or man should ever go under 1200 calories. Where do you get this figure from? Just curious @ Victoria: do you understand where your whole food proteins are coming from? This is most important. Protein powder is not needed, unless you want it. Some say whole foods are better because your body has to burn more calories to digest it, unlike protein powder. It is convenient. Amanda works out pretty hard. Depends on what you take in now if you can compare your calorie intake now to this one. If it's less why not try it? it can always be tweaked. I'd hesitate to go to 1100 calories or risk putting your metabolism to a screeching halt.
I'm sure she drinks two shakes a day easily since she is sponsored by BSN. I like using Vega vegan protein powders.

Jan 3, 2013 1:40am | report
 
agarrett76

Rep Power: 0

  • rep this user
agarrett76

Excellent advice!

Feb 12, 2013 9:00am | report
SexxiVixen69

Rep Power: 0

  • rep this user
SexxiVixen69

loving it i will definetly try this to eat better I usually starve myself a little to lose weight but your body needs food!

Article Rated:
Jan 9, 2013 3:20pm | report
 
agarrett76

Rep Power: 0

  • rep this user
agarrett76

That's right girlfriend!

Feb 12, 2013 9:01am | report
elysa0426

Rep Power: 0

  • rep this user
elysa0426

Do you really need to eat that much of chicken breast?

Jan 10, 2013 12:45pm | report
 
wihlborg

Rep Power: 0

  • rep this user
wihlborg

You can mix it up with like Turkey,fish or Lean meat

Feb 14, 2013 11:11am | report
hollywood695

Rep Power: 0

  • rep this user
hollywood695

I love her, she's hilarious!

Jan 14, 2013 8:26am | report
 
Showing 1 - 25 of 36 Comments

Featured Product

  • Nitrix
  • BSN Nitrix

    Nitrix works by expanding your blood vessels, which acts to increase blood flow, and nutrient delivery to your muscles. Order Low Price BSN Nitrix Today!

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com