Muscle-Munch Talks with: Fitness Model Lauren Frahn

Muscle-Munch Talks with: Fitness Model Lauren Frahn

How did you get started?

I got started training about eight years ago after seeing my twin sister, Alli, win her first Figure competition! I thought to myself, “She is fabulous! I want to do that!!” Alli is such an amazing source of my inspiration to me and I owe where I am today to her.

What your diet consists of & why?

My diet is very strict, 95% of the time! I do not allow myself an “off-season”, as I like to stay in top shape year round. (Let me clarify, I definitely have a cheat meal at least once every
week or two to maintain my sanity!). My meals are typically a 40/40/20 balance between Protein, Carbohydrates and Healthy Fats. I eat a lot of lean protein, including egg whites, chicken, fish, and lean steak. For my carbohydrates, I stick to oatmeal, brown rice, sweet potatoes and lots of leafy greens. My fats are typically fish oils, either in the actual fish or supplemented with Labrada Nutrition’s EFA LEAN Gold, an incredible essential fatty acid blend that is combined with Tonalin CLA to help reduce body fat and increase muscle tone.

What supplements do you use?

For me, trust is key in my supplementation – I have to trust the company that makes them, which is why Labrada Nutrition is my go-to company! I stick to the basics…I take EFA Lean Gold (as mentioned above), STIM-FORCE or SUPERCHARGE! Xtreme N.O. for my pre- workout, BCAA Power (branched chain amino acids), and GlutaLean Recovery. My personal favorite protein powders are Lean Body and Lean Pro 8. All of these products and so many more can be found right on

Example of diet

Sample (Non-Cheat-Meal) Plan

Meal 1: (Pre-Workout) Protein Shake.
Meal 2:
(Post-Workout) Instant Oatmeal with Protein Powder or Egg Whites mixed in with Splenda.
Meal 3: Cottage Cheese, Almonds.
Meal 4:
Spinach Salad with Flank Steak or Salmon.
Meal 5:
Grilled Chicken, Broccoli/String Beans.
Meal 6:
Grilled Chicken, Broccoli/String Beans Dessert, “Pro-Pudding”.

What does your current work-out routine look like?

Below is a sample of my workout . Visit me on “Lee’s Blog” at for my weekly posts and sample workouts!

Lauren Frahn Workout-Split – Download

What are your max lifts?

While I certainly have an idea of what I could lift for a one rep max (typically, the heaviest car in the parking lot) this is a bit difficult for me to answer being that, well, I’m not 100% positive! (and I don’t want to write anything I’m not 110% confident in). I constantly change my workouts, but most of the time I stay in the 8-11 rep range for growth. Being that I stay lean, I always aim for the reps which will maintain my muscle. I will throw in heavy sets of 5-7 reps once in a while for some added power.

What’s your favourite cheat meal?

CHEAT MEALS! Now we’re talkin’! Ha!  Pizza…but as for dessert, I give a WHOLE new meaning to the words “sweet tooth”!  Cupcakes, cookies, ice cream, oh my!!

Who’s your favourite bodybuilder?

This is an easy one for me…Mr. Lee Labrada. Lee is not only one of the most recognized names in the fitness industry for his bodybuilding titles, he is the founder of the most trusted name in Sports nutrition…Labrada Nutrition. Such an incredible guy!

If you could give someone one piece of advice, what would it be?

Anyone who knows me knows that I adore motivational quotes….I surround myself with them! J There is not enough room to write all of my favourites, but a few are:

“People become really quite remarkable when they start thinking that they can do things.
When they believe in themselves they have the first secret of success.” Norman Vincent

“If you’re bored with life — you don’t get up every morning with a burning desire to do
things — you don’t have enough goals.” Lou Holtz

“If one advances confidently in the direction of his dreams, and endeavors to live the life
which he has imagined, he will meet with a success unexpected in common hours.” Henry
David Thoreau

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