Diet Plan

Whitney Jones Diet Plan, Workout Routine, Exercise, Body Measurements

Whitney Jones
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Who Is Whitney Jones?

American IFBB Pro Fitness competitor, personal trainer, model, and gym owner Whitney Jones. After winning the 2018 Arnold Classic and Ms. Fitness Olympia, her career reached its pinnacle in 2018.

Short Career of Whitney

Whitney Jones didn’t immediately think about a future in fitness, though. She planned her meals and trained, but she considered all of this to be merely a pastime.

Whitney eventually realized that fitness was her primary interest, though, and made the decision to go all-in, turning into a full-time model, personal trainer, and competitor.

Here is her account:

Whitney Jones

I want people to understand that they should never let anyone tell them their aspirations are unrealistic, no matter how insane they may seem to others.

Body Measurements of Whitney Jones

Full Name: Whitney Jones
HEIGHT: 5’6″ (167.5cm)
WEIGHT: 135 – 145lbs (61.2 – 65.8kg)
PROFESSION: Fitness Competitor, Model, Sponsored Athlete, Certified PT
ERA: 2010

“Dream big, enjoy the journey, and be thankful for all the lessons learned along the way (both good and bad), for they all contributed to the person you are today.”


Whitney’s Past Performance

Competition Result
2019 Arnold Classic Australia Fitness 2nd place
2019 Fitness International 2nd place
2018 Olympia Fitness 1st place
2018 Fitness International 1st place
2017 Arnold Classic Australia Fitness 2nd place
2017 Hawaii Pro Fitness 1st place
2017 Arnold Classic Fitness 3rd place
2016 Arnold Classic Europe Fitness 2nd place
2016 Olympia Fitness 4th place
2016 Arnold Classic South America Fitness 2nd place
2016 Arnold Classic Australia Fitness 2nd place
2016 Arnold Classic Fitness 2nd place
2015 Europa Phoenix Pro Fitness 2nd place
2015 Arnold Classic Europe Fitness 5th place
2015 Olympia Fitness 9th place
2015 Tampa Pro Fitness 1st place
2015 Vancouver Pro Fitness 2nd place
2015 Arnold Classic Fitness N/A
2014 Europa Phoenix Pro Fitness 2nd place
2014 Arnold Classic Europe Fitness 7th place
2014 Olympia Fitness 8th place
2014 Arnold Classic South America Fitness 4th place
2014 Arnold Classic Fitness 8th place
2013 Europa Phoenix Pro Fitness 4th place
2013 Arnold Classic Europe Fitness 4th place
2013 Olympia Fitness 9th place
2013 Tampa Pro Fitness 4th place
2013 FIBO Power Germany Fitness 4th place
2012 Olympia Masters & Pro World Figure Fitness 2nd place
2012 Toronto Pro Fitness 9th place
2012 Pittsburgh Pro Fitness 6th place
2011 NPC Team Universe & National Fitness Championships 1st place

Biography (Early Life)

Gymnastics, Dance, And Track

Hailing from Arizona USA, she played sports from a young age. Growing up with two older brothers, she says she had “no choice but to develop a love for sports and competitions.”

This continued through her high school and college where she competed in track, dance, cheerleading, and gymnastics.

Personal Training Of Whitney

Staying fit and healthy became a huge part of Whitney’s life. But Whitney Jones didn’t keep this passion just for herself – she also shared her knowledge with her family.

Creating meal plans and training routines for her friends and family members soon went from a hobby to a full-time career. Whitney already knew the basics of training and eating clean but wanted to learn even more. She invested many months into becoming a certified personal trainer.

After earning her certification, Whitney partnered with her friend and figure competitor, Felicia Romero, and the two opened a gym in Arizona.

Fitness Competitions

As a fitness athlete, Whitney’s first show came in the early summer of 2010 at a local event in Arizona. It didn’t take her long to prove her potential as she started winning show after show.

By 2011, Whitney won her Pro Card, after claiming 1st place at the Team Universe National Championships.

In her Pro career, Whitney has regularly placed in the top 3 and now holds the title of a 2018 Arnold Classic and Ms. Olympia (Fitness) champion.

Whitney’s Other Passions

Alongside fitness, Whitney’s passions are snowboarding, skydiving, and watching comedy shows.

Although she works hard, Whitney tries to relax and enjoy some of these activities whenever she has the opportunity. This charges her batteries and keeps her motivated to tackle new challenges.

Training (Workout)

Whitney Jones


Alongside Whitney Jones’s posing practice, Whitney also includes strength training and cardio in her routine.

Typically with only one rest day, she enjoys training often and hard.

When preparing for a contest, Whitney does a lot of super-sets to save time and increase caloric expenditure. Here’s an example of her upper body workout:

Whitney’s Upper Body Training

  • Superset #1 (3-4 sets of 8-12 reps)
    • Shoulder Lateral Raises – In this exercise, Whitney makes sure to always relax her traps. By doing this, she keeps the tension on her shoulders. She also never goes higher than her shoulders to avoid injury.
    • Handstand Push-ups – Whitney starts the exercise by kicking up on a surface that’s flat so she can slide her feet up and down as she does push-ups.
  • Superset #2 (3-4 sets of 8-12 reps)
    • Lat Pulldowns – With this exercise, Whitney takes time to breathe up and stretch with every rep. When she pulls down, she makes sure to pull with her lats, not biceps. At the bottom, she holds for a second or two to feel the tension in her lats.
    • Biceps Curls – Whitney does this exercise with a curved bar because it’s easier on her joints. She changes between close-grip and wide-grip each set to target different muscle fibers.
  • Superset #3 (3-4 sets of 8-12 reps)
    • Dumbbell Arnold Presses – Whitney sits on the bench, making sure that her back is flat. Then, she proceeds to do the exercise in slow motion to feel the ‘burn’ in her shoulders. As she presses up, Whitney twists her hands in a 180-degree motion. As she brings the dumbbells down, she slowly returns them to the starting position.
    • Bench Dips – Here, Whitney focuses on working her triceps. She keeps her elbows straight back so that her triceps are doing all the work. She doesn’t go too deep, because this could strain her shoulders.
  • Superset #4 (3-4 sets of 8-12 reps)
    • T-Bar Rows – With T-Bar Rows, Whitney keeps the weight on her toes as she leans forward while doing the movement. She also keeps her chest high and doesn’t allow her back to round. As she pulls back with each rep, she also pulls back her shoulders and allows her lats to do the work.
    • Shoulder Rotation Machine – This exercise doesn’t only help Whitney strengthen her shoulders. It also stabilizes her rotator cuffs, reducing the risk of an injury.

Nutrition (Diet Plan)

Regardless of Whitney Jones’s in the off-season or competing, Whitney follows several dieting rules. These are:

She drinks at least 1 gallon of water every day

Foods and meals are measured so she can know exactly how many calories she consumes

Preparing her meals in advance is key to success, according to Whitney

She eats every 3-4 hours to stay in a muscle-building state

Whitney tracks her daily diet in a journal. This helps her to see what works for her and what doesn’t.

“Take progress photos throughout your journey. It’s important to remind yourself how far you’ve come. When you see yourself every day, it’s hard to notice the changes but pictures don’t lie. Focus on the long-term goal because nothing worthwhile ever comes easy.”

What We Can Learn From Whitney Jones?

She was a sports enthusiast from her earliest days, taking part in cheerleading, soccer, track, and dance.

However, it wasn’t until she started sharing fitness advice with her friends and family, that she noticed her gift for personal training.

After this, she plunged into the world of fitness coaching and competitions and has gone on to become an icon of the industry – winning the 2018 Ms. Olympia Fitness.

If there’s a lesson to be learned from Whitney, it’s that you can only reach your goals with hard work. Whitney spent years training 6 times per week, along with following a strict diet, to reach the pinnacle of her career.