Diet Plan

Courtney King Workout Routine, Diet Plan, Exercise, Body Measurements

Courtney King
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Who Is Courtney King?

An IFBB professional bikini competitor from Chicago, Illinois, Courtney King. She became well-known after taking first place in several IFBB competitions, including the 2016 Bikini Olympia.

Early Life Of Courtney King

As a child, Courtney King was always involved in sports like basketball, gymnastics, and soccer. She liked going to the gym and trying to stay as active as she could; it was there that she first learned about bikini contests.

She had no idea what a bikini show was at first, but after learning more about it, she developed an obsession. She won numerous of her first amateur tournaments, which she entered in the early 2010s. Then, in 2012, she obtained her Pro Card and started an amazing professional career.

In 11 of the 14 competitions Courtney competed in between 2013 and 2016, she placed first, second, or third. She finished first in the 2016 Bikini Olympics, winning the title of Ms. Olympia 2016, and garnering a lot of media attention to cap off this great run-off.

Body Measurements Of Courtney King

Full Name: Courtney King
DATE OF BIRTH: September 13, 1993
ERA: 2010
PROFESSION: IFBB Professional Bikini Competitor, Online Personal Trainer
AGE: 28

Courtney King



  • 2011 Teen National Championships, 1st
  • 2012 NPC Jay Cutler Classic – 1st and overall
  • 2012 NPC Jr. USAS, 13th
  • 2012 Jr. Nationals, 7th
  • 2012 Team Universe, 3rd
  • 2012 NPC Teen, Collegiate, & Masters National Championships, 1st
  • 2012 NPC USAS, 1st (earned Pro Card)
  • 2013 IFBB Pro Battle on the Beach, 2nd
  • 2013 IFBB Pro Europa Games, 1st
  • 2013 IFBB Pro Power House Classic, 3rd
  • 2013 IFBB Tampa Pro, 1st
  • 2013 IFBB Olympia Weekend, 7th
  • 2014 IFBB Arnold Classic, 7th
  • 2015 IFBB Pittsburgh Pro, 5th
  • 2015 IFBB New York Pro, 3rd
  • 2015 IFBB Dennis James Classic, 1st
  • 2015 IFBB Puerto Rico Pro, 2nd
  • 2015 IFBB Olympia Weekend, 3rd
  • 2015 IFBB Korean Grand Prix, 2nd
  • 2015 IFBB EVL’s Prague Pro, 2nd
  • 2016 IFBB Olympia Weekend, 1st

“If you want to achieve success, go out and get it. To accomplish what you desire, no matter what it is, you have to be willing to put in the time and effort.”


Sports Starting Points

As a child in Chicago, Courtney was always playing sports and kept herself quite active. She participated in cross country, swimming, gymnastics, and basketball in addition to playing soccer.

She was incredibly active and adored every facet of the sports she participated in, with the 400- and 800-meter track runs being her personal favorites.

Acquiring a Bodybuilding Interest

In 2011, a woman asked Courtney if she participated in bikini contests when they were both in the gym. Courtney was a junior in high school at the time, so she had no idea what a bikini competition was.

The woman spoke with Courtney for a while and went into detail about the rules and procedures of the game. She was immediately intrigued by the concept and realized how entertaining posing in front of a crowd might be.

Initially Amateur Show

2011 marked Courtney’s debut amateur performance. In the month leading up to the competition, she experienced a lot of anxiety and prepared well before taking the stage at the Teen National Championships.

She was shocked to learn that Courtney won the teen division. She enjoyed every aspect of competing and showcasing her figure to the audience. She was left wanting more after the show ended.

“I wanted to do more and compete against more older women since I wasn’t content with just participating in the teen class. I believed would give the stage a better competitive edge!

Possessing Her Pro Card

Following her return from this performance, Courtney developed a bodybuilding obsession and started getting ready for her next competition, the Jay Cutler Classic.

Courtney was a senior in high school at the time, so she had to balance her preparation and diet with her academic obligations. She ultimately won another outstanding first place in her class. She describes herself as being “shocked and ecstatic” while thinking back on this time.

At the age of just 18, Courtney has advanced to the national senior level by 2012. While finishing her final year of high school and working exceptionally hard in the gym, she posed confidently on the NPC USA main stage.

She was overjoyed to hear her name announced as the winner by the judges. Courtney had taken a well-earned Pro Card in recognition of her hard work and had developed her best physique to date. She would be able to compete with the world’s greatest thanks to this.

First professional performances

Courtney King competed in her first IFBB Pro show at the age of 19, finishing in second place. Courtney was incredibly proud of her performance because the show was the Pro Battle On The Beach, a significant event on the Bikini calendar.

Courtney went on to qualify for the 2013 Bikini Olympia by winning the Tampa Pro just one month after earning a spot in this competition. She tells her supporters that her perseverance, hard work, and desire to succeed are the only reasons she has advanced so quickly up the ranks.

An Effective Run In The 2010s

2013 saw Courtney compete in her maiden Olympia weekend, where she finished seventh. Courtney King managed to finish third at the 2015 New York Pro after a few more top-ten finishes.

She worked hard to be ready for this show and felt confident about her chances of doing well. She was still looking terrific at the IFBB Dennis James Classic shortly after, winning an astonishing first place, thanks to the wonderful tone she had sculpted for this contest.

With her victory, she was well prepared to finish second in the Puerto Rico Pro and third during her second 2015 Olympia Weekend. Courtney accomplished a lot, and her significant improvement from her seventh place finish in 2013 demonstrated how she was getting better as the years went by.

Winning the 2016 Bikini Olympia

Her year of arduous work paid off in 2016. Courtney succeeded in winning the competition she had always aspired to win. She defeated the world’s top contenders to become Miss Olympia.

Courtney King



Cardio is necessary, even though Courtney claims she doesn’t like doing it. She claims that keeping her legs and glutes tight requires practicing aerobics two to three times per week in addition to weight training. As she prepares for her bikini competitions, where tone and definition are essential, it also greatly aids in fat loss and cutting.

High-Intensity Interval Training is the foundation of her preferred cardio activities. She enjoys doing sprints, stair master intervals, and other exercises that make her exhausted and increase her heart rate.

Weight Lifting Split Example

  • Monday: Back & Biceps
  • Tuesday: Shoulders & Triceps
  • Wednesday: Legs
  • Thursday: Chest
  • Friday: Glutes & Calves & Abs
  • Saturday: Full Body Plyometrics
  • Sunday: Rest

Glute Exercises

According to Courtney’s website, “most ladies want” toned glutes. She explains to them that while it won’t happen quickly, there are a few exercises they may take to hasten the process.

Exercises using just one leg are one of Courtney’s favorites. She appreciates how the exercise isolates one leg and creates a lot of strain, which shapes the muscle. She is a great lover of dumbbell lunges.

Additionally, Courtney King encourages the person to concentrate on squeezing after each action. Poorly executed workouts do not stimulate the muscles in the same way as movements that are executed correctly and with perfect form.

Leg And Glute Routine

  • Split Squat 3 sets x 12 reps each leg
  • Superset with step-up jump 3 sets x 12 reps each leg
  • Dumbbell Deadlift 3 sets x 15 reps
  • Superset with bench jump 3 sets 1o reps
  • Goblet Bench Squat 3 sets x 15 reps
  • Superset with lateral step up 3 sets x 10 reps each leg
  • Dumbbell hamstring curl 3 sets x 15 reps
  • Superset with single leg dumbbell hip thrust

“Nutrition is key to achieving the physique you want. The saying that you can’t out-train a bad diet is one I believe in 110%”


Nutritional Approach

A well-balanced diet plan, in Courtney’s opinion, is ideal for achieving any physical object. When she is working out hard and shaping her physique for a show, she claims that eating the appropriate quantity of protein and carbohydrates is essential.

She concentrates on portion control in addition to meeting her daily macronutrient requirements. She claims that maintaining a healthy weight depends on finding a balance and eating only as much as your body requires.


Every meal Courtney consumes throughout the day includes protein. She obtains this essential mineral from a variety of foods, including whey protein drinks, lean white fish, chicken, ground turkey, and eggs.

She typically serves this lean meat with veggies, like broccoli and carrots, to provide her with the fiber and minerals she needs.


Eat for your body! It’s the only technique to develop the form you want in your lower back.

For Courtney King to have the energy to push through her workouts, carbs are essential. She includes a lot of them in her diet, opting for things like cheerios, oats, quinoa, sweet potatoes, and flax seed bread.

Suitable Fats

Healthy fats are just as crucial as carbohydrates. She gets the vigor she needs from them to power through her routines. Avocados, walnuts, almond butter, olives, and flax seed oil are among her selections.

Being Slim All Year Round

Courtney has never watched a season that is “bulking.” She thinks that engaging in this “yo-yo” style of dieting is quite unhealthy. She acknowledges that it’s acceptable to put on a little weight before cutting, but she believes that many bodybuilders’ severe bulking diets are bad for their health.

“The best results will come from having a well-balanced diet and training for a healthy body and mind! Love the process as you go, and the travel itself.

Sample Diet Plan

Meal 1: ½ Cup of oatmeal, 1/2 cup of berries, egg whites
Meal 2: 4 – 5oz of lean protein (chicken, fish, lean ground turkey) and lots of veggies, sweet potato
Meal 3: 4 – 5 oz of lean protein, veggies, 1/2 cup of brown rice
Meal 4: Whey protein shake, 1/4 cup oats, 1 tbsp peanut butter (blended with ice)
Meal 5: 4 oz Chicken and a big salad
Meal 6: Casein protein and cottage cheese

How Can Courtney King Teach Us Something?

In just a few years, Courtney moved from the gym girl who had never heard of a bikini contest to Miss Olympia 2016. Courtney King demonstrates how perseverance is essential in bodybuilding.

She explains to her supporters that her success today was merely the result of hard work. Show the same level of commitment as Courtney did if you want to succeed in your fitness goals, and who knows where you’ll end up.