Aaron Reed Diet Plan and Workout Routine

Aaron Reed was born and raised in this close-knit community and emerged from a family deeply rooted in athleticism. His destiny seemed predetermined, but fate had other plans.

At a tender age, Aaron faced an arduous battle against leukemia, a daunting adversary threatening to shatter his dreams. Undeterred by the dire diagnosis, this courageous young child summoned the strength to undergo grueling rounds of chemotherapy.

Aaron triumphed over this terrifying illness through sheer determination and the unwavering support of loved ones, emerging as a beacon of hope and resilience. Aaron was eager to immerse himself in fitness and weightlifting, embracing his newfound lease on life.

Aaron Reed Diet Plan and Workout Routine
via aaron reed instagram

The iconic figure of Arnold Schwarzenegger much inspired him this tenacious individual embarked on his fitness journey at the tender age of 12, fueled by an unyielding passion for strength and transformation.

Aaron’s progress was swift and undeniable, guided by his fitness coach and mentor, Gus Handke. Within two weeks of training, he astonished himself, benching an impressive 115lbs and deadlifting a staggering 300lbs at twelve. A fire had been ignited within him, forever binding his destiny to pursue physical excellence.

In the early stages of his journey, he stumbled, committing mistakes that hindered his progress. Overzealous in his dedication, he labored six days a week, focusing on two muscle groups per session. 

Despite his unwavering commitment and unwavering mentality, the results were meager. Yet, in the depths of self-reflection, Aaron realized the importance of holistic growth, gradually shifting his attention to the vital aspects of nutrition and training frequency.

As Aaron ventured beyond the walls of Minco High School, he pursued higher education at Messa State College, studying business. 

During this transformative period, an insatiable thirst for competitiveness took hold of his spirit. Witnessing his physique undergo a profound metamorphosis, Aaron’s yearning for challenge reached new heights. In 2001, Aroon debuted, seizing the NPC Mr. Teen Colorado title and etching his name into the annals of success. 

aaron reed bodybuilder wwe
via aaron reed instagram

Aaron made a life-altering decision motivated by his early achievements. Dropping out of college, he wholeheartedly committed to pursuing a bodybuilding career. Time stood still as Aaron honed his craft, dedicating two years to sculpting the perfect embodiment of strength. 

In 2005, his triumphant return ensued. Standing tall at an awe-inspiring 6’7″ and weighing an imposing 310 pounds, Aaron bulldozed through the competition at the 2005 NPC Steele City show, ascending to the summit as the Super Heavyweight Champion.

However, destiny had a twist in store for Aaron Reed. Driven by a childhood fascination with wrestling, he entered professional wrestling, signing a contract with WWE in August 2009. 

Aroon’s wrestling career was cut short as an injury sustained during a match uncovered an unexpected foe—hepatitis. Defiant in the face of adversity, Aaron chose to combat the illness with a healthy diet, emerging victorious within months.

Aaron returned to his roots in bodybuilding in 2010. Adorning the iconic spray tan once more, he graced the stage at the 2010 NPC Greater Gainesville competition, astonishing onlookers by capturing 1st place, reminding the world of his indomitable spirit.

At the NPC USA Championships in 2011, he secured 10th place, narrowly missing out on the coveted Pro Card. Yet, true to his unwavering resolve, he surged forth, reclaiming victory at the 2011 NPC Orlando Metropolitan Championship. 

Aaron became the tallest bodybuilder ever to conquer a Men’s Physique competition, etching his name in the annals of bodybuilding history.

Aaron continued his journey for three consecutive years, competing in numerous bodybuilding shows. Though his last appearance in 2013 saw him claim 4th place at the NPC Europa Show of Championships, his remarkable accomplishments did not cease. 

Aaron transitioned into writing and nutrition coaching, sharing his expertise and empowering others to overcome obstacles, just as he had.

Today, Aaron Reed stands as a testament to the power of resilience, emerging from the trials of leukemia to become a true champion. 

His unwavering dedication, unyielding spirit, and thirst for constant self-improvement define him as an inspiration, lighting the path for countless others to follow.

Aaron Reed Diet and Nutrition Plan

Aaron Reed’s impressive physique and exceptional strength are a testament to his meticulous approach to nutrition. 

With his towering height of 6’7″ and a weight exceeding 310 pounds of lean mass, his diet revolves around maintaining muscle mass while fueling his body for optimal performance. Here’s a breakdown of Aaron’s robust diet plan:

High Protein Consumption 

Aaron consumes enough protein to support his muscle growth and recovery. His daily protein intake ranges between 350-400 grams. 

Protein-rich foods form the foundation of his diet and are spread throughout the day to ensure a steady supply of amino acids.

Balanced Macronutrient Ratio

While protein plays a pivotal role, Aaron understands the importance of a well-rounded diet. He carefully balances his macronutrients, including carbohydrates and fats, to provide the necessary energy for his rigorous training sessions and maintain overall vitality.

Precise Meal Timing

Aaron emphasizes the significance of timing his meals down to the minute. He believes precise meal timing is crucial, especially for natural athletes like himself. This approach ensures that his body receives steady daily nutrients, optimizing muscle repair and growth.

Whole Foods Approach

Aaron focuses on consuming whole, nutrient-dense foods to fuel his body. He believes in the power of nature’s offerings and avoids processed foods as much as possible. Lean proteins such as chicken, turkey, lean beef, fish, and eggs form the backbone of his diet. 

Complex carbohydrates like brown rice, quinoa, sweet potatoes, and vegetables provide sustained energy, while healthy fats from sources like avocados, nuts, and olive oil support overall well-being.

Strategic Sugar Intake

Although Aaron maintains a disciplined approach to nutrition, he recognizes the occasional sugar craving. When faced with such desires, he opts for natural alternatives like fruits. Their natural sugars satisfy his sweet tooth while providing valuable vitamins, minerals, and fiber.

Aaron Reed Meal Plan

Here is Aaron Reed’s Power-Packed Meal Plan:

Aaron Reed Meal 1

  • Whole eggs 2
  • Egg whites 8
  • Oats 250 g

Aaron Reed Meal 2

  • Grilled chicken 300 g
  • Brown rice 250 g
  • Protein shake

Aaron Reed Meal 3

  • Grilled vegetables
  • Green vegetables and salad
  • Grass-fed burger

Aaron Reed Meal 4

  • Grilled chicken 300 g
  • Brown rice 250 g
  • Protein shake
  • Broccoli

Aaron Reed Meal 5

  • Fresh fruits
  • Salad
  • Whole eggs 3

Aaron Reed Supplements

aaron reed supplements
via aaron reed instagram

In addition to his wholesome diet, Aaron Reed contains a carefully selected range of supplements to support his muscle-building goals and aid recovery. 

His supplement intake includes:

Mass Gainer

Aaron relies on a mass gainer supplement to provide his formidable physique with the additional calories necessary for muscle growth.

This supplement helps him meet his high caloric needs, supporting his intense training regimen and promoting muscle development.


As an intra-workout supplement, Aaron includes BCAAs in his regimen. These essential amino acids, including leucine, isoleucine, and valine, help to counteract muscle damage and promote faster recovery during training sessions. 

BCAAs also assist in reducing muscle soreness and fatigue, enabling Aaron to push his limits and optimize his performance.

Casein Protein

aaron reed meal plan
via aaron reed instagram

Before bedtime, Aaron consumes a casein protein shake. Casein protein is known for its slow-digesting properties, providing a sustained release of amino acids throughout the night. 

This supports muscle repair and growth during sleep, ensuring his body remains in an anabolic state and maximizing the benefits of his intense training sessions.

By including these supplements in his diet plan, Aaron Reed harnesses their specific benefits to optimize muscle growth, enhance recovery, and support his overall athletic performance.

Aaron Reed Workout Routine 

aaron reed workout routine
via aaron reed instagram

Aaron Reed’s impressive muscular physique results from his dedicated workout routine. Inspired by iconic bodybuilders like Arnold Schwarzenegger and Frank Zane, Aaron aimed to build muscle and achieve aesthetic appeal.

Aaron initially made the common mistake of training two muscle groups intensely every day for six days a week. However, he quickly realized this approach’s counterproductive nature and adjusted his workout routine, leading to more significant gains.

Aaron follows a six-day workout split, devoting 1-2 hours to each training session. He believes in giving his all during these sessions, ensuring maximum effort and intensity without needing longer workout durations.

Let’s take a closer look at Aaron Reed’s detailed workout routine:

Monday – Conditioning and Functional Workout

Upright Rows3 Sets of 5 Reps
Barbell Shrugs5 Sets of 5 Reps
Serratus Hanger2 Sets of 10 Reps
Calf Raises3 Sets of 10-15 Reps
Leg Raises3 Sets of 10-12 Reps
Russian Twists2 Sets of 25 Reps
Hang Cleans3 Sets AMRAP
Posing45 Minutes

Tuesday – Chest, Abs, and Calves Workout

Barbell Bench Press4 Sets of 10-12 Reps
Parallel Bar Dips4 Sets of AMRAP
Cable Crossovers4 Sets of 12-15 Reps
Dumbbell Flys4 Sets of 12 Reps
Leg Raises2 Sets of 25 Reps
Seated calf Raises3 Sets of 10-15 Reps
Push-Ups4 Sets of AMRAP

Wednesday – Back, Hamstrings, Serratus, and Calves Workout

Deadlifts4 Sets of 5 Reps
Pull-Ups3 Sets of 10-12 Reps
T-Bar Rows4 Sets of 6-8 Reps
V-Bar Lat Pulldowns3 Sets of 12 Reps
Dumbbell Rows3 Sets of 5 Reps
Cable Rows3 Sets of 8-10 Reps
Lat Pulldowns3 Sets of 10 Reps
Standing One-Leg Calf Raises3 Sets of 10-15 Reps
Seated Calf Raises3 Sets of 10-15 Reps
Straight-Arm Pulldowns2 Sets of AMRAP

Thursday – Rest

  • Posing – 45 Minutes 

Friday – Arms, Abs, and Calves Workout

aaron reed weight
via aaron reed instagram
Skull Crushers3 Sets of 12-15 Reps
One-Arm Overhead Cable Extensions3 Sets of 10-12 Reps
Tricep Pushdowns2 Sets of 12 Reps
Alternating Dumbbell Curls4 Sets of 8-10 Reps
Preacher Curls4 Sets of 8-12 Reps
Standing One-Leg Calf Raises3 Sets of 10-15 Reps
Burnout Donkey Calf Raises3 Sets of 10-12 Reps
Concentration Curls2 Sets of AMRAP

Saturday – Quadriceps and Calves Workout

Leg Extensions3 Sets of 10-12 Reps
Barbell Squats5 Sets of 8-15 Reps
Leg Press4 Sets of 25 Reps
Hack Squats3 Sets of 12-15 Reps
One-Leg Squat2 Sets of 12-15 Reps
Seated Calf Raises4 Sets of 10-15 Reps

Sunday – Shoulders, Neck, and Abs Workout

Dumbbell Overhead Press4 Sets of 8-10 Reps
Lateral Raises4 Sets of 20 Reps
Bent-Over Fly3 Sets of 15-20 Reps
Reverse Pec Deck Flys3 Sets of 12 Reps
Sit-Ups3 Sets of 20-25 Reps
Leg Raises3 Sets of 20-25 Reps

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