Your Cart is Empty

Eating Your Way to a Fitness Model Physique

May 22, 2014 1 min read

When it comes to keeping a fitness model style physique, your overall diet plays a huge part. There's no need to starve yourself to gain a figure competitor's body-they actually eat WAY MORE than you might imagine! On average, most of them eat around 2,000-2,500 calories per day! This helps them keep their curves and muscles in check to handle the cardio & weight training that they go through to look that good. Just as with any clean diet that most figure competitors follow, it is usually encouraged to stay away from processed food, sugar, dairy and sodium if at all possible. Sounds strict? You bet! Worth the results? Every time. MHNatureBox_550x550 Here is a sample day of your average fitness competitor's diet plan. Please keep in mind that each competitor's diet varies from person to person!   Breakfast
  • 4 egg whites or 2 slices turkey bacon
  • 2 slices of Ezekiel bread or 1 cup oatmeal
  • Protein shake, 1 scoop, mix with water or almond milk
  • 1/2 grapefruit
  • 6 oz grilled chicken breast or 4 oz salmon
  • 1 cup steamed or baked asparagus or green beans
  • 1 sweet potato or 1 cup brown rice
Snack Dinner
  • 5 oz sirloin steak
  • 1 cup brown rice or quinoa
  • 2 cups fresh steamed veggie medley or fresh salad
  • Protein shake, 1 scoop, mix with water or almond milk
  • 1 tbsp nut butter

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 373 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 28 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.