Chris Cormier Diet Plan and Workout Routine

Chris “The Real Deal” Cormier is an accomplished IFBB professional bodybuilder from Palm Springs, California. Cormier is one of the greatest professional bodybuilders of all time with his exceptional physique and numerous victories, he has left an indelible mark on the sport.

Born in 1967, Chris displayed a natural talent for sports during his formative years. He eagerly joined his high school weightlifting team and competed against fellow lifters from various schools, achieving an impressive fourth place in his inaugural contest. 

Despite his athletic prowess, Chris struggled with shyness off the field, a trait that remained with him throughout his career.

In 1984, Chris participated in the California Interscholastic Federation State High School Wrestling Championships, competing in the 167lb category and securing a commendable fourth place. 

This achievement brought glory to Chris and his alma mater, Palm Springs High School. Standing confidently before the crowd, striking poses, and showcasing his physique ignited Chris’s passion for bodybuilding.

Chris Cormier Diet Plan and Workout Routine
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Inspired by his success in his junior years, Chris decided to continue his journey in the sport. In 1987, he emerged victorious in the NPC Teen Nationals, his final junior competition, qualifying him to compete in adult NPC competitions.

Realizing the potential for a professional bodybuilding career, Chris dedicated himself to rigorous training and extensively researched proper bodybuilding nutrition. He sought to sculpt his physique to its ultimate potential.

Chris’s first major NPC competition was the NPC USA Championships, where he competed in the heavyweight category and secured an impressive fourth-place finish. 

This marked a pivotal moment in his career, as he now had the opportunity to compete against the best bodybuilders in America.

In 1993, Chris experienced a breakthrough year. Returning to the NPC USA Championships, he meticulously prepared himself, focusing on his cutting phase, and impressed the judges with his exceptional physique.

This time, he emerged as the champion, clinching his first major win and earning his Pro Card, which granted him eligibility to compete in IFBB competitions at national and international levels.

Chris wasted no time in entering the professional arena. 1994 he participated in five competitions, consistently placing in the top ten. 

Notably, he achieved second place at the 1994 Ironman Pro Invitational, securing qualification for his lifelong dream, the Mr. Olympia competition.

The Mr. Olympia competition, renowned as one of the most prestigious bodybuilding tournaments, allowed Chris to stand alongside the elite. 

chris cormier bodybuilder now
via chris cormier instagram

Although he ultimately finished sixth place, Chris outperformed esteemed competitors like Nasser El Sonbaty and Ronnie Coleman.

Continuing his momentum, Chris competed in the Night of Champions (now known as the New York Pro) in 1995, earning a respectable fourth-place finish. This demonstrated his consistent prowess among the bodybuilding stars of the era.

In 1997, Chris returned to the Night of Champions and triumphantly claimed first place, setting the stage for an extraordinary career. 

Throughout his 30-year bodybuilding journey, Chris achieved numerous accolades, including four consecutive first-place wins at the Ironman Pro Invitational, consecutive victories at the Australian Grand Prix, and an impressive ten appearances on the Mr. Olympia stage.

While Chris achieved great success, he has expressed concerns regarding some professional judges’ understanding of what constitutes a superior physique. 

He believes that the definition of aesthetic appeal has shifted with the evolution of bodybuilders’ physiques through the use of certain substances. 

Chris argues that the classic physique characterized by well-defined muscles holds greater value than the trend of muscle development lacking shape or clear lines. He suggests that judges may be swayed more by the immediate impact rather than assessing the overall physique.

Chris faced a significant setback throughout his career when he suffered a training-related injury in 2006, just before a scheduled session with the legendary Dorian Yates

This injury led to an infected spine, requiring extensive physiotherapy and temporarily removing Chris from the sport. Despite the frustration, his determination to train and excel remained unwavering.

In addition to his bodybuilding endeavors, Chris has consistently strived to assist others in their fitness journeys. 

Leveraging his experience gained from participating in over 72 IFBB competitions, including 12 professional victories, he has cultivated a loyal client base, helping athletes and enthusiasts worldwide to build their best physiques.

Chris Cormier has remained dedicated to cultivating a balanced, proportionate physique. For him, aesthetics, characterized by symmetry, detail, and shape, embody the very essence of bodybuilding.

Chris Cormier Diet and Nutrition Plan

Chris Cormier greatly emphasizes his diet and nutrition plan to support his bodybuilding goals. He carefully selects his food choices, ensuring an optimal intake of macronutrients to fuel his workouts and promote muscle growth and recovery.

chris cormier mr olympia
via chris cormier instagram

A key component of Chris’s diet is lean meat, which provides him with high-quality protein. He incorporates chicken breast, steak, and turkey into his meals, relishing the flavors and benefiting from their protein content. 

Additionally, Chris includes a variety of fish in his diet, such as halibut, tuna, black cod, salmon, and prawns. These fish varieties offer lean protein and essential omega-3 fatty acids, contributing to overall health and supporting muscle function.

Egg whites are prominent in Chris’s meal plan, serving as a valuable source of protein. He consumes around 8 to 10 egg whites for breakfast, often paired with oatmeal to provide sustained energy throughout the morning. 

Before bed, he includes another 10 egg whites or a protein drink supplement, ensuring sufficient protein intake to support muscle recovery and growth during the overnight fasting period.

Carbohydrates are an essential component of Chris’s diet, playing a vital role in providing energy for intense workouts and replenishing glycogen stores in his muscles. 

He incorporates complex carbohydrate sources into his meals, such as sweet potatoes, brown rice, and oatmeal. These options offer a steady release of energy, keeping his energy levels stable during demanding training sessions.

Chris Cormier’s diet is designed to support his bodybuilding goals, providing adequate protein to promote muscle growth and repair, along with a balanced intake of carbohydrates for sustained energy. 

His focus on lean meats, fish, egg whites, and complex carbohydrates reflects his commitment to maintaining a nutrient-rich and well-rounded diet.

Chris Cormier Meal 1

  • 8-10 egg whites
  • 1 cup oatmeal

Chris Cormier Meal 2

  • 10 oz chicken breast
  • Brown rice
  • Broccoli

Chris Cormier Meal 3

  • Whey isolate shake

Chris Cormier Meal 4

  • 12 oz beef
  • Baked potato
  • Green salad

Chris Cormier Meal 5

  • 10 oz chicken breast
  • 1/2 cup brown rice

Chris Cormier Meal 6

Chris Cormier Supplements

chris cormier supplements
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Chris Cormier’s supplement intake is relatively simple and focused. While he incorporates whey protein shakes into his diet, he does not heavily rely on other supplements

In addition to protein shakes, Chris includes vitamin tablets and branched-chain amino acids (BCAAs) to support his overall health and well-being.

Whey protein shakes are convenient for Chris to meet his protein requirements, especially after intense workouts when his body needs to recover and repair. The high-quality protein in whey helps with muscle recovery and growth.

In addition to protein, Chris recognizes the importance of essential vitamins and minerals for optimal bodily function. He takes vitamin tablets as a supplement to ensure a well-rounded intake of necessary nutrients.

BCAAs are another supplement that Chris incorporates into his routine. These amino acids, including leucine, isoleucine, and valine, are known for their role in muscle protein synthesis and reducing muscle breakdown. 

By including BCAAs in his supplement regimen, Chris aims to support his muscle recovery and maintenance during intense training.

Chris Cormier Workout Routine

chris cormier workout
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Chris Cormier follows a well-structured and comprehensive workout routine that targets different muscle groups on specific days.

His routine is designed to maximize muscle development and overall physique.

Monday: Quads and Hamstrings Workout

Leg Extensions (Warm-Up)2 Sets x 15-20 Reps
Leg Extensions (Working)4 Sets x 15 Reps
Leg Presses5 Sets x 10-30 Reps
Hack Squats5 Sets x 12-15 Reps
Lunges3 Sets x 15 Reps
Lying Leg Curls
Stiff-Leg Deadlifts
Stairs (5 Times Up and Down Bleachers)

Tuesday: Chest, Abs, and Calves Workout

Incline Barbell Presses (Warm-Up)2 Sets x 8-15 Reps
Incline Barbell Presses (Working)3 Sets x 8-15 Reps (Pyramid)
Flat Bench Presses (Dumbbell or Barbell)3 Sets x 8-15 Reps (Pyramid)
Decline Barbell Presses3 Sets x 12-15 Reps
Dumbbell Flyes4 Sets x 10-12 Reps
Cable Crossovers3 Sets x 15 Reps
Rope Crunches4 Sets x 15 (Down the Middle), 15 (Twisting), 10 (Down the Middle Again)
Knee-Ups4 Sets x 25 Reps Each Side
Broom Twists4 Sets x 25 Reps on Each Side
Donkey Calf Raises4 Sets x 15 Reps
Standing Calf Raises4 Sets x 15-20 Reps
Seated Calf Raises4 Sets x 15-20 Reps

Wednesday: Back and Rear Delts Workout

Pullovers (Warm-Up)2 Sets x 15-20 Reps
Pullovers (Working)3 Sets x 12-15 Reps
Pullups4 Sets x 10-15 Reps
Smith Machine Deadlifts4 Sets x 10-15 Reps
Barbell Rows4 Sets x 8-12 Reps
One-Arm Dumbbell Rows4 Sets x 8-12 Reps
Seated Pulley Rows4 Sets x 10-15 Reps
Hyperextensions3 Sets x 15 Reps
Reverse Cable Crossover4 Sets x 15-20 Reps
Rear Laterals on Pec Deck4 Sets x 15 Reps
One-Arm Bent Over Cable Lateral Raise4 Sets x 15 Reps

Thursday: Shoulders and Arms Workout

Lateral Raises4 Sets x 12-15 Reps
Military Presses4 Sets x 8-15 Reps
Rear Laterals on Pec Deck4 Sets x 15 Reps
Wide-Grip Upright Rows4 Sets x 10-15 Reps
Front Dumbbell Raises3 Sets x 15 Reps
Dumbbell Shrugs3 Sets x 15 Reps
Preacher Curls4 Sets x 10-15 Reps
Barbell Curls4 Sets x 8-15 Reps
Concentration Curls3 Sets x 10-15 Reps
Rope Pushdowns4 Sets x 15-25 Reps
Lying Extensions4 Sets x 10-15 Reps
Overhead Extensions4 Sets x 15 Reps
One-Arm Pushdowns4 Sets x 15 Reps

Friday: Abs and Calves Workout

Rope Crunches4 Sets x 15 (Down the Middle), 15 (Twisting) 10 (Down the Middle Again)
Knee-Ups4 Sets x 25 Reps on Each Side
Broom Twists4 Sets x 25 Reps on Each Side
Donkey Calf Raises4 Sets x 15 Reps
Standing Calf Raises4 Sets x 15-20 Reps
Seated Calf Raises4 Sets x 15-20 Reps

Saturday and Sunday: Rest

  • Rest and Recovery

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