2x Natural Olympia Figure Champ Alondra Chatman Shares Meal Plan in Interview


In a Generation Iron interview, 2x PNBA Natural Olympia champ Alondra Chatman divulges her inspiration to join the INBA PNBA league, what her favorite exercises are, and how her nutrition looks. 

The Generation Iron team received some insight from the 2x Professional Natural Bodybuilding Association (PNBA) Figure Natural Olympia champ Alondra Chatman. Chatman disclosed what led her to compete in the International Natural Bodybuilding Association (INBA)/PNBA league, her favorite workouts, and her in-season meal plan after some Q and A with us. Alondra Chatman is also a Hall of Fame Inductee and has a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine. Read on to learn more about Alondra Chatman’s bodybuilding history, workouts, and meal plan. 

Alondra Chatman Q and A (Meal Plan Included)

Q: What got you into bodybuilding, specifically natural bodybuilding? 

A: Growing up, I played many sports from elementary school through college. I didn’t actually start lifting until my freshman year of college under my volleyball coach and found I loved it. After graduating, I started personal training and eventually opened a gym. 

I had a close friend who competed in figure and I was intrigued with the idea of pushing my body to a new level.  My first show was with the INBA and I really appreciated that athletes were drug tested to level the playing field for those who choose not to use PEDs.”

Q: What are your favorite exercises? 

A: “Barbell Squat: all the variations. I love pushing heavy weight and using differing foot positions to target the quads, glutes and hamstrings in different ways. RDL: I like both dumbbell and barbell Romanian Deadlifts to target hamstrings which are essential for properly balanced leg development.  Cable Shoulder Raise: Lat Raise, Front Raise, Rear Delts, etc. I like to use the cables for a shoulder day finisher. The cables are great for isolating and fine tuning.”

Q: How does your nutrition look in-season and off-season?

A: “I keep my nutrition during prep the same for most of the season. I’ll make adjustments about 4 weeks out to make sure I’m lean and dry for the stage.  I use Premier Research Labs for most of my supplements – multivitamins, BCAAs, digestive enzymes and Plant-Based Protein. 

In Season nutrition:

Meal 1: 2/3 cup oatmeal, 2oz turkey 

Meal 2: 4oz turkey, 4oz rice 

Meal 3: 4oz turkey or white fish, 4oz potato or rice, 1 cup green veggies

Meal 4: 2 scoops protein in water, 1 whole fruit w/ 1tbsp flax seed 

Meal 5: 4oz turkey or beef, 4oz potato or rice, 1 cup green veggies

May snack on carrots & hummus or beef jerky. 

Off-season, I increase my calories and am flexible with my diet including more fruit and a few more treats – especially during the holidays. However, I don’t drink alcohol at all.”

Outside of Bodybuilding 

Alondra Chatman has a personal training company, The Inner Athlete. She was nominated for the 2021 Award of Excellence by the San Leandro mayor. When Chatman isn’t training or coaching, she spends time at church, traveling, and watching flicks with her family. 

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