Jennifer Dorie is an IFBB Bikini Pro and WOLFpak athlete from Ontario, Canada. We caught up with her to ask about her daily diet to get some insider nutrition tips. In this conversation, we also asked her about her training to ensure you get the full picture of everything that goes into making Jennifer Dorie consistently come out on top as a bikini competitor.

 

Jennifer Dorie’s Accomplishments in Bodybuilding

 

2021    IFBB   Mr Olympia    1st place

2020    IFBB   Mr Olympia    2nd place

2019    IFBB Mr Olympia       5th place

2019 New York Pro Bikini     2nd place

2019 Pittsburgh Pro Bikini     3rd place

2019 Bikini International        4th place

2019 Sheru Classic Columbia Pro Bikini       4th place

2018 Olympia Bikini  10th place

2018 Tampa Pro Bikini           2nd place

2018 Battle In The Desert Pro Bikini 4th place

2018 Vancouver Pro Bikini    2nd place

2018 Toronto Pro Bikini         3rd place

 

Interview with Jennifer Dorie

 

How long have you been training?

I started training at 16 - so 10 years now! Time flies when you’re having fun!

 

What does your daily diet look like?

Currently being a few weeks out of my next show (the Arnold) I follow a pretty strict diet with a carb cycling split of low and high days. I have two high days per week on my lower body days and the rest of the week are low days for now.

 

My diet does change pretty often based on how things look and if we need to add food etc. as we head into the show. So there is a lot of manipulation of my diet on a daily-to-weekly basis that it is always changing those last two weeks heading into a show!

 

What are your go-to foods?

Food sources tend to be simple and easy-to-digest foods that I know my body is used to and that I enjoy! I personally don’t like or eat fish or seafood.

 

My main protein sources are:

• Egg whites
• Chicken breast
• Ground chicken breast
• Lean ground beef (93/7)
• Protein powder

My main carb sources are:

• Jasmine rice
• Oatmeal
• Butter tarts (Canadian delicacy) on my high days!

 

I eat 5 meals per day spaced out every 2-3 hours and aim to structure most of my carbs around my training - especially on my low-carb days (pre/post workout).

 

Do you have any food/nutrition/training hacks or tips for beginners?

My biggest tip is to take things one day at a time and be prepared. It can get overwhelming if you look too far forward, so try to focus on the present day and check off all the boxes that you need when it comes to cardio, training, and nutrition. If you can make it through each day, checking off your boxes and aiming to be one percent better, you will see some great improvements!

 

What is your general approach to bodybuilding?

 

It’s really all about consistency long-term so try to think of it as a lifestyle! Having your meals prepped ahead of time for the week is key to staying on track or utilizing a meal prep company, I use Megafit meals, so I always have my food ready to go and no excuses there! When it comes to my training and cardio, it is part of my daily routine and is scheduled in as a non-negotiable.

 

What is your training routine?

 

Currently, I train 6 times per week:

 

Monday- lower body (glutes & quad focused)

Tuesday- shoulders & abs

Wednesday- glute isolation/touch-up work

Thursday- back & abs (1 bicep exercise)

Friday- shoulders & abs

Saturday- lower body (hamstring & glutes focused)

Sunday- OFF/ rest day

 

What is your favorite exercise and why?

Hmm, this is a tough one! I love training shoulders. When it comes to building a great set of shoulders, there’s nothing like lateral raises! I love to do a drop set for these to really burn out the muscle.

Jennifer Dorie is a WOLFpak Athlete

Jennifer Dorie is one of our sponsored athletes. When we asked her about her WOLFpak fitness backpack, she said, "My WOLFpak goes everywhere I go, it’s my go-to bag for the day, travel, and gym.”.

 

Part of Jennifer’s success comes down to her ability to be consistent. Consistency is just about her training, it’s also about her meals. Her WOLFpak fitness backpack is there every step of the way.

 

Our backpacks have been specially designed for the gym, with a waterproof surface, spacious compartments, protective insides, 180-degree opening - and more key features that make them perfect for workouts.

 

Click here to shop.

 

When it comes to staying accountable to nutrition, Jennifer Dorie uses the WOLFpak Meal Prep Bag. Our meal bags come in a variety of colors and sizes to suit your preferences. It has a variety of compartments so you can put different food items in each to prevent them from spilling or rolling around. This also includes two compartments for shaker bottles or water.

Click here to shop.

 

If you simply want to put your food in your WOLFpak backpack to avoid carrying too many bags, the WOLFpak deluxe meal prep bento box is for you. This food prep container contains utensils and a compartment for separating and organizing meals and snacks.

 

Click here to shop.

 

Want to meet Jennifer Dorie? You can meet her at the WOLFpak booth at one of the events we sponsor, like the Olympia. WOLFpak is the official fitness backpack of The Olympia, and we’ve created a special edition Olympia collection for athletes like Jennifer Dorie and anyone who wants to show their support for the competition. Check it out.

 

Stay up-to-date with Jennifer Dorie by following her on Instagram. Want to meet her? Join the WOLFpak family for IFBB Pro meet and greets.