Burn Fat
 min read

Janet Layug Diet and Workout

Get the workout straight and more to your inbox👇

The Janet Layug diet is all about lots of vegetables, lean protein, and healthy fats. She almost consumes 5-6 meals of the day. Janet always keep eyes on her macronutrient to get the perfect result of diet. She plans her meal every day with different targets that can help her stay in shape. In this post, You can read about Janet Layug's diet and workout.

Who is Janet Layug?

Janet Layug is a fitness model, IFBB professional Bikini athlete and sponsored athlete. She was born and raised in Florida, U.S.A. She was known by the world after she won the 1st position at the 2013 NPC National Championships.After winning the NPC championship, She got her first pro card. Then she won another 4 competitions after g0t pro card. She wants to give her level at international in order to make her profile status high.

  • Nationality : American
  • Profession : Professional Bikini Athlete and Fitness Model
  • Year-Of-Birth : December 29, 1988

Today, She is very busy with her photoshoots, interviews and training. She also spends much time with her family. Janet also prepares her meals to get proper nutrition. She likes to participate in every competition. She also loves sports.

Janet Layug Accomplishments

  • 2013 NPC National Championships, 1st
  • 2013 NPC Fort Lauderdale Cup, 1st
  • 2014 IFBB Battle on the Beach Pro, 1st
  • 2014 IFBB Arnold Classic, 8th
  • 2014 IFBB Olympia Weekend, 2nd
  • 2014 IFBB Pittsburgh Pro, 4th
  • 2015 IFBB Arnold Classic Australia, 1st
  • 2015 IFBB Arnold Sports Festival, 3rd
  • 2015 IFBB EVL’s Prague Pro, 1st
  • 2015 IFBB Korean Grand Prix, 1st
  • 2015 IFBB Olympia Weekend, 2nd
  • 2015 IFBB New Zealand Pro, 1st

Janet Layug Body Measurements or Stats

  • Height —‎ 5'8" (172.5cm)
  • Weight —‎ ‎125 - 135lbs (56.7 - 61.2kg)
  • Breast —‎ 31 inches
  • Waist —‎ 25 inches
  • Hips —‎ 35 inches

If we want to have a good physique body then we need to concentrate on our diet and workout. She follows her diet plan and workout very strictly. We have to avoid processed foods from our diet and only focus on fresh and clean foods.If you want to have a healthy body then you have to control the food that you eat. That means you have to eat healthy food that gives your body healthy macronutrients like protein, carbs and fats. You need to maintain the balance between it.[incontent_ads]

Janet Layug Diet

Janet Layug Diet

If we think about diet, all our body health depends on what type of diet we prefer to our body, like you need to take care of calories in the diet and many factors like, What should we eat? You must need to know that eating and sleeping is the most important factor in fitness.Janet takes almost 5-6 meals of the day to fulfill her body requirements. She always takes care of her macros to maintain a balance between them. She sometimes cheats her meal by eating a juicy burger.Protein

  • Turkey
  • Chicken
  • Fish


  • Brown rice
  • Broccoli
  • Spinach

Meal PreparationJanet always tries to cook her meals in advance for eating later. When she need to travelling then she always prepare her meals advance and put into small boxes and in the fridge. After she take with her wherever she goes.She has great knowledge about nutrients whenever she prepares meals she always takes care of it.

Janet Layug Workout

https://www.youtube.com/watch?v=BwsIMYoN_WQBefore starting the workout routine or training routine, make sure you stay hydrated during workouts by drinking water or energy drinks. And don’t forget to warm-up exercising and make sure to cool down by stretching your muscles out, because It helps you to do injury-free workout or exercise.Also Read: Adam Levine Diet and Workout

Glute Exercise

About her workout she said something like: “favourite exercises to do at the gym are glute exercises.” In the glute workout she likes to do lunges, leg presses, as well as squats. She also does leg exercise when she was in the gym like cable kick-backs along with barbell hip-thrusts.


If we take a look in Janet's workout then she likes to try different types of movements to make her body more perfect. She includes High-Intensity Interval Training, Hiking (Outdoor sports). She also likes to play tennis.


It’s not easy that you can become like her overnight. But it took her lots of years of struggle to get physiques that she has today. We can evaluate that after taking a look at Janet Layug diet and Janet Layug workout that If we want to be like her then we need to work hard for it and her daily routine inspire us and motivate us to get a healthy body.Instagram: @janetlayugHere is our Question & Answer Forum

Get the

Janet Layug

Starter pack for FREE

Full workout in your inbox

5 Supplement recommendations

5 pieces of gear to level-up your training