Off-season Dieting

My Plan for Spring

Hello, FitnessRx for Women followers! It has been a busy couple of months prepping for the Arnold Bikini International and Arnold Classic Australia. I ended up taking a first place finish at the Arnold Bikini in Columbus, Ohio, and second place in Australia. I am very pleased with my showing at these competitions! I have decided I won’t be competing again until the Olympia because my mind and body need a break. I need to focus on bringing my absolute best package to Vegas in September.

Off-season Dieting - My Plan for Spring

I ended up taking a much-needed break from the gym and diet. When I say I took a break from my diet, that did NOT mean that I ate every cookie and pastry in sight. I kept it reasonable, yet I enjoyed myself. I went out to eat a handful of times, enjoyed cocktails and even had room for a few pancakes. From here, I will slowly transition into off-season. I will wean myself off of cardio and SLOWLY add in calories— most of which being from carbs or fats. I will have two cheat meals per week and not worry so much about the creamer in my coffee.

An example of a day of off-season dieting for me would be something like this:

1. One cup flavored MuscleEgg and one-fourth cup (before cooked) cream of rice; one TBS Nuts ‘N More Almond Butter

2. 4 oz grilled chicken on top of salad with veggies, olives, one-fourth cup reduced-fat feta cheese and 1 TBS light Italian dressing

3. Large iced Americano with one scoop of Gaspari Nutrition Vanilla MyoFusion Advanced with two slices of Ezekiel bread and one TBS sugar-free strawberry jam

4. 4 oz turkey, spinach, and multicolored peppers and light soy sauce (stir fry)

5. 4 oz steak, green beans and 4 oz sweet potato

6. One-half cup plain Greek yogurt OR one cup low-fat cottage cheese with one-fourth cup berries of choice, sweetener

Snack options: Dried edamames, cashews, high-fiber protein bar, almond milk (add flavored stevia to it for amazing taste)

Off-season Dieting - My Plan for Spring

In this off-season, I would really like to focus more on building my shoulders and my outer glutes. I would like to put on a bit more muscle overall.

Although I may be off-season, I will be a busy bee! I have several Bikini seminars lined up overseas in addition to my appearances with my sponsors. In the month of April and May, I will only be home for a handful of days. I love life on the road and no, I do not get homesick. I’ve always loved traveling and “living out of a suitcase.” I love being around other people with the same passion as me. What a great opportunity the IFBB has given me. I am just a simple Ohio girl. I never thought I would leave the state of Ohio, let alone the country! Now I am racking up my mileage points flying to several different countries. It truly feels like a dream come true.

Off-season Dieting - My Plan for Spring

Staying on your training and diet program isn’t always easy while traveling. I always make sure to come prepared. I freeze my meals for the plane ride and I always pack a resistance band in my luggage in case I can’t make it to a gym. In addition to bringing a resistance band with me, I also bring healthy non-perishable snacks such as nuts, Gaspari Nutrition protein powder, oats, calorie-free Walden Farms dressing packets, canned chicken breast, etc.

Travel tip: You can ask the airline attendant to fill your small cooler with ice while on the plane or ask him/her to store your extra food in a fridge.

Wishing everyone a very Happy Spring! Train hard, but more importantly, train SMART!

Off-season Dieting - My Plan for Spring

Ashley Kaltwasser

Ashley Kaltwasser is the three-time Bikini Olympia Champion and two-time Bikini International Champion. She is a Team Gaspari, Better Bodies and MuscleEgg athlete, sponsored by Liquid Sun Rayz & a former collegiate track athlete. Ashley believes that serious fitness doesn’t have to be boring. In her “Keep it Fresh” column, she share ways to keep your training and nutrition fun and flavorful.

Facebook: /BikiniProAshley
Twitter: @AshleyKfit

Get Ashley’s Leg & Glute Workout at For sponsorship, appearances etc, please email