Former Women’s Physique Olympia champion Dana Linn Bailey reached the top of the sport during her bodybuilding tenure. Her work spans beyond the sport as she is also a renowned social media celebrity. In a recent video uploaded on YouTube, Bailey shared her competitive bodybuilding diet.
Bailey is a pioneer of the Women’s Physique division. She won the first-ever IFBB Women’s Physique contest in 2011 before taking home the inaugural Women’s Physique title at the 2013 Olympia. She has trained alongside popular bodybuilding coach Hany Rambod. In addition, one of her latest workouts saw her pump iron with four-time Mr. Olympia Jay Cutler.
Bailey boasts a massive following on social media, with over 510k subscribers on YouTube and 2 million on Instagram. She shares regular workout tips with her followers and uploaded an intense shoulder workout routine with ‘hypertrophy coach’ Joe Bennett.
Dana Linn Bailey shares how to eat like a competitive bodybuilder
In a recent video uploaded on her YouTube channel, Bailey shared the diet of a professional bodybuilder along with fitness model Ashley Horner.
Dana Linn Bailey kicked things off with her post-workout meal, which was a pudding dish of sorts.
“I’m actually going to do post workout, I’m going to call it pudding. So, we’re doing a little bit of water, a scoop of protein, probably a quarter cup of dried oats, little bit of peanut butter, you just stir it up and make a little bit of protein pudding. That’s probably not going to look very glamorous but it’s what I want to do.”
Ashley Horner shared her meal in prep while being eight weeks out from a competition.
“I’m in the middle of competition prep, I’m eight weeks out. I do two of these a day, a full cup of oats, one scoop of protein and then a tablespoon and a half. If you’re not in prep you could probably do more like Dana’s serving size.”
Bailey showed her second meal of the day, which she said she repeats as her fourth meal. This meal included white rice, six ounces of ground beef or bison with broccoli.
“At about four o’clock, this is meal number two for me. I thought I would be way hungrier. It was all the oats I had. This is just a cup of white rice, probably like six ounces of ground beef or ground bison from Trifecta, some broccoli, red hot, super bodybuilder. I eat chicken and rice for every single meal.”
Dana planned to have her third meal at around seven or eight o’clock that night.
“Same thing, chicken and rice.”
They discussed the differences in adjusting macronutrients in their diets and balancing out carbohydrates.
“When I was eating seven times a day, about four ounces of protein,” Dana Linn Bailey said.
“With my prep, the protein has stayed the same. It’s been four ounces. The only thing that’s really been manipulated is my fats and my carbohydrates. My fats have gone up a little bit not a lot but carbohydrates, that’s what’s been crazy. You would think naturally you need more protein because you want to build muscle but my protein has been very consistent.
Every single meal, it’s around 25 grams, 20 to 25 grams,” Horner said. “My carbohydrates have been oatmeal, that’s a staple obviously, some sweet potatoes but other than that its been a white bagel with white rice, just simple carbohydrates.”
Bailey and Horner gave their take on consuming red meat and sodium.
“I do red meat one time a day and then one time a week I’m substituting that for a fatty salmon. Same thing though four ounces, of chicken, red meat, and salmon each,” Horner said.
“Whatever you do the week before the show, you don’t change it. So, if you’re using Frank’s Red Hot sauce, I wouldn’t use a barbecue sauce because of sugar and all but a hot sauce, whatever you’re doing before the show you just keep using it.”
Bailey has long moved on from her days of competing on the stage but her passion for fitness remains strong. She showed as much recently, while performing a brutal glute workout with Yarishna Ayala, where the practiced slow and controlled reps.