Brock Lesnar Diet Plan and Workout Routine

Brock Lesnar, known for his extraordinary fighting skills, intense aggression, and immense strength, is an iconic figure in professional wrestling and the UFC. 

Affectionately referred to as “The Beast Incarnate,” Lesnar’s dominance and captivating performances have solidified his reputation as one of the most formidable athletes in combat sports.

Brock Lesnar Diet Plan and Workout Routine
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With a physique resembling that of a tank and the speed of a cheetah, Lesnar possesses a deadly combination that sets him apart from his peers. 

His muscular frame, characterized by mountainous traps, broad shoulders, a wide chest, thick arms, and an imposing back, has often left pro bodybuilders in awe and admiration.

Having made a name for himself in the world of WWE, Lesnar expanded his horizons and ventured into mixed martial arts, specifically the UFC’s heavyweight division. 

Throughout his career, he has faced and triumphed over renowned opponents in both WWE and UFC, solidifying his status as an A-list talent in both organizations.

brock lesnar first wwe match
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Lesnar’s journey to greatness began in his humble upbringing on a farm, where he developed his muscle and strength by lifting and working with farm equipment. 

His early wrestling days in high school showcased his remarkable promise as he emerged victorious in numerous statewide competitions.

Following high school, Lesnar earned a wrestling scholarship to The University of Minnesota, where he continued to excel. 

With an impressive record of 106 wins to only five losses, Lesnar’s collegiate career propelled him into the spotlight, catching the attention of WWE scouts (then WWF).

brock lesnar ufc record
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At 25, Lesnar made history by becoming the youngest WWE champion ever. In a momentous victory over The Rock at the SummerSlam pay-per-view event in 2002, he claimed the prestigious title, further cementing his legacy as a force to be reckoned with.

Brock Lesnar’s unparalleled strength, athleticism, and unrivaled presence have captivated audiences worldwide.

Whether inside the squared circle or the octagon, he leaves an indelible mark on combat sports, solidifying his place among the greatest athletes ever.

Brock Lesnar’s Diet and Nutrition Plan

Brock Lesnar’s training and diet program has been consistent throughout his wrestling and UFC career, helping him stay in remarkable shape and optimize his performance. 

Understanding the importance of nutrition, Lesnar follows a balanced diet that supports muscle and strength gains while promoting overall body functionality.

In his early transformation phase, Lesnar made some dietary mistakes, initially adopting a carnivorous diet that solely relied on meat to meet his daily calorie requirements. 

However, he soon realized this approach’s drawbacks and adjusted his dieting principles. One key aspect of Lesnar’s diet is his preference for game meat over domesticated meat. 

Growing up in South Dakota, he developed a taste for game meat sourced from non-domesticated and free-range animals. Game meat is considered a healthier choice as it is naturally low in fat and cholesterol. 

Furthermore, it is free from the hormones and antibiotics commonly found in store-bought meat, making it a clean and nutritious protein source.

Lesnar’s physique is a testament to the fact that he doesn’t follow a calorie deficit diet. Being a heavyweight athlete, he understands the importance of consuming ample calories to fuel his intense training sessions. 

When dining out, Lesnar’s meals are substantial, often consisting of 2 or 3 porterhouse steaks accompanied by vegetables, a moderate amount of complex carbohydrates, and plenty of water.

Another valuable lesson Lesnar learned was the significance of fiber in his diet. Previously following a carnivore diet, he experienced health complications, including mononucleosis and diverticulitis, after winning the UFC World Heavyweight title. These conditions arise when the diet lacks sufficient fiber intake. 

Diverticulitis is a condition characterized by the formation of pouches in the colon, which can lead to inflammation, bleeding, and other severe problems. Lesnar required surgery to address the issue and considers himself fortunate to have recovered.

Following his recovery, Lesnar underwent a dietary transformation and now prioritizes a balanced diet that includes all essential macro and micronutrients. 

He focuses on consuming whole foods to meet his nutritional needs, ensuring an adequate fiber intake and other vital nutrients. 

Recognizing the impact of his previous high-protein, low-fiber diet on his health, Lesnar emphasizes a holistic approach to nutrition.

Understanding the value of proper nutrition and its impact on his overall well-being, Lesnar has fine-tuned his diet to support his training, optimize his physical performance, and maintain his impressive physique. 

By following a well-rounded and balanced approach to nutrition, he has overcome health challenges and continues to thrive in the competitive world of combat sports.

Brock Lesnar Meal Plan

Brock Lesnar follows a high-calorie and high-protein diet to support his intense training and maintain his impressive physique. 

Although he rarely discusses his diet publicly, he has revealed some insights into his daily eating habits. Lesnar consumes approximately 3,200 calories per day to meet his energy requirements. Protein plays a crucial role in his diet, and he aims to consume around 300 grams daily. 

This amount exceeds the recommended protein intake of 0.8-1 gram per kilogram, as Lesnar consumes nearly one gram of protein per pound of body weight.

Here is an outline of Brock Lesnar’s typical daily meal plan:

Brock Lesnar Meal 1

  • 2 cups of oats
  • 6 whole eggs
  • 2 cups of egg whites

Brock Lesnar Meal 2

  • 2 chicken breasts
  • 2 cups of brown rice
  • Vegetables

Brock Lesnar Meal 3

  • 2 scoops of whey protein
  • 1 banana

Brock Lesnar Meal 4

  • 1 large steak
  • 2 baked potatoes

Brock Lesnar Meal 5

  • Omelet made with 2 cups of egg whites
  • 4 slices of bacon
  • Cheese

It’s important to note that this meal plan provides a general overview of Lesnar’s diet and may vary depending on his training schedule, specific goals, and individual preferences. 

Additionally, Lesnar’s diet may have evolved as he continues fine-tuning his nutrition to support his performance and overall well-being.

brock lesnar diet chart
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Lesnar’s meal plan emphasizes whole food sources, including lean proteins like chicken and steak, complex carbohydrates like oats and brown rice, and a balance of fats and vegetables. 

This combination of nutrients ensures that he obtains the necessary fuel for his training and provides the building blocks for muscle growth and recovery.

Brock Lesnar Supplements

Brock Lesnar incorporates several supplements into his training regimen to enhance his performance, support muscle growth, and promote overall health. 

These supplements assist him in maintaining a fight-ready shape and optimizing his training results. While the specific brands and dosages may vary, the following are some of the supplements Lesnar is known to use:


Pre-workout supplements boost energy, increase focus, and enhance endurance during intense training sessions. 

These supplements often contain caffeine, beta-alanine, and nitric oxide boosters to improve performance and promote better workouts.

Whey Protein

Whey protein is a popular supplement among athletes and bodybuilders due to its high-quality protein content. 

The body easily absorbs it and provides essential amino acids for muscle repair and growth. Whey protein supplements are typically consumed post-workout to support recovery.


ZMA combines zinc, magnesium, and vitamin B6. This supplement is commonly used to support muscle recovery, improve sleep quality, and boost testosterone levels naturally. It is often taken before bed to maximize its benefits during the overnight recovery.


Branched-chain amino acids (BCAAs) are essential amino acids that play a vital role in muscle protein synthesis. 

They can help reduce muscle soreness, enhance endurance, and promote recovery. BCAA supplements are commonly consumed during or after workouts to support muscle maintenance and growth.


Conjugated linoleic acid (CLA) is a fatty acid often used as a weight management supplement. It is believed to aid in reducing body fat while preserving lean muscle mass. 

CLA supplements are typically taken with a balanced diet and exercise program.

Creatine Monohydrate

Creatine is a naturally occurring compound in the body that plays a crucial role in energy production. 

Creatine monohydrate supplements increase muscle strength, power, and endurance. They are commonly taken before or after workouts to enhance performance and support muscle recovery.

Fish Oil

´╗┐Fish oil supplements provide omega-3 fatty acids essential for overall health and well-being. 

Omega-3s have anti-inflammatory properties, support cardiovascular health, and promote joint health. Fish oil supplements are often taken daily to ensure an adequate intake of these beneficial fatty acids.

Brock Lesnar Workout Routine

brock lesnar workout plan
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Brock Lesnar follows a rigorous four-day strength training workout routine to develop his muscular physique and build strength. 

Here is a breakdown of his weekly gym routine:

Chest and Triceps Workout

On the first day, Lesnar trains his chest and triceps muscles. The workout includes the bench press, incline dumbbell press, dumbbell fly, cable crossover, triceps dips, pushdown, and skull crusher.

Back and Biceps Workout

The second day is dedicated to working the back and biceps muscles. 

Lesnar incorporates wide-grip pull-ups, medium-grip pull-ups, narrow-grip pull-ups, seated cable rows, stiff-legged deadlifts, preacher curls, hammer curls, and incline dumbbell curls.

Shoulders Workout

The third day of Lesnar’s workout routine focuses on developing his shoulder muscles. 

He includes exercises such as overhead barbell press, seated dumbbell press, dumbbell front raise, dumbbell lateral raise, Smith machine upright row, and barbell/dumbbell shrugs.

Legs Workout

The fourth and final day of the weekly routine is dedicated to training the leg muscles. 

Lesnar incorporates exercises like leg extensions, leg curls, narrow-stance Smith machine squats, medium-stance Smith machine squats, wide-stance Smith machine squats, leg presses, and stiff-legged deadlifts.

It’s important to note that the provided workout routine is a general overview and may not include specific details such as warm-up sets, rest periods, or progression schemes.

Individual variations and modifications may also be incorporated based on Lesnar’s personal preferences and goals. 

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