Dorian Yates Diet Plan and Workout Routine

Dorian Yates, known as the “Shadow,” is a renowned bodybuilder who has left an indelible mark on the sport. He was born on April 19, 1962, in Hurley, Staffordshire, England, Dorian Yates has achieved unparalleled success in bodybuilding. 

His remarkable physique revolutionized the industry and set new size and body condition standards. Yates made a name for himself by winning six consecutive Mr. Olympia titles, establishing his sports dominance. 

His great size, being the first Mr. Olympia at 250 lbs, low body fat, and exceptionally high muscle density set him apart. Standing beside him, other bodybuilders seemed small in comparison.

Yates faced challenges During his teenage years and found himself in trouble, eventually leading to a six-month sentence at Whatton Youth Detention Centre. 

It was within the walls of the detention center that Dorian discovered his inner strength and determination. Among the 300 inmates, he earned a reputation as the strongest and fittest, a turning point that ignited a newfound respect for himself. 

Dorian Yates Diet Plan and Workout Routine
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Dorian realized that if he didn’t make a change, his life would be plagued by repeated encounters with the law. He resolved never to return to such a path.

In 1983, Yates began his journey into bodybuilding. He quickly gained attention for his unique training methods, which focused on short but intense workouts

After achieving success in various muscle competitions in England, including the 1985 Novice Championships and 1988 British Championships, he made his professional debut at the 1990 Night of Champions in New York. 

Despite taking second place to Mohamed Benaziza, Dorian’s talent was evident. The following year, he returned to win the contest.

Yates’ reign as the king of bodybuilding commenced in 1992 and continued until 1997 when he won the Mr. Olympia title each year. 

Despite adversity, such as a torn biceps in 1994 and a triceps injury just weeks before the 1997 contest, he displayed unparalleled resilience and determination, triumphing over the odds. Ultimately, Dorian retired with 15 wins and two second-place finishes.

What sets Yates apart from many other bodybuilders is his relatability. Coming from humble beginnings and embracing a blue-collar work ethic, he embodies qualities that aspiring trainees admire. 

dorian yates first olympia
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His relentless drive and quiet confidence made him a true warrior in bodybuilding. Yates and co-author Peter McGough chronicled his competitive journey in his book, “A Warrior’s Story.”

Today, Dorian Yates resides in Birmingham, England, where he remains involved in the fitness industry as part-owner of the supplement company Dorian Yates Ultimate Formulas. He continues to be a familiar face at significant bodybuilding contests worldwide. 

Beyond his accomplishments in the sport, Dorian values family. He is happily married to Gal Ferreira, an IFBB World Champion and WBFF Pro athlete, with whom he has two children named Lewis and Tahnee.

Dorian Yates’ legacy extends far beyond his impressive physique and numerous titles. He inspires countless individuals pursuing their fitness goals, embodying the virtues of perseverance and determination. 

Dorian Yates Diet and Nutrition Plan

dorian yates diet now
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Dorian Yates followed a well-rounded and nutritious diet plan, focusing on quality foods to support his bodybuilding goals. 

His diet comprised various macronutrients from wholesome foods, including proteins, carbohydrates, and fats. For proteins, Yates primarily relied on chicken, eggs, and fish. He occasionally included lentils as an alternative protein source

While he did use protein powders during the off-season, they were not a staple in his diet. Carbohydrates were crucial to Yates’s diet his primary source was sweet potatoes.

He praised sweet potatoes for their fiber content, an abundance of vitamins, and anabolic properties that support muscle-building efforts. 

Additionally, he incorporated spinach into his diet due to its mineral-rich composition, which promotes overall health. Yates also included pineapple in his daily meals, benefiting from its anti-inflammatory properties that support joint health.

To add healthy fats to his diet, Yates consumed almonds and walnuts. During his off-season, he finished a substantial amount of whole eggs, ranging from 12 to 15 per day. However, as he approached the competition, he reduced his intake of whole eggs.

dorian yates food plan
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Yates emphasized the importance of maintaining good nutrition throughout his bodybuilding journey. He aimed to keep his weight gain within 20-30 pounds during the off-season, ensuring he could still see his abdominal muscles. 

Following this balanced and nutrient-dense diet, Dorian Yates prioritized fueling his body with the necessary nutrients to support his training, muscle growth, and overall health.

Dorian Yates Meal and Nutrition Plan

dorian yates meal plan
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Nutrition is a crucial element in determining the progress of your bodybuilding journey. It’s essential to select the proper diet to optimize your results. 

His nutrition plan can provide valuable insights on structuring your meals, enabling you to embark on your fitness journey like a professional.

Dorian Yates Meal 1

  • Eggs 4
  • Almonds 50 g
  • Nuts
  • Oatmeal, one bowl
  • Fruits

Dorian Yates Meal 2

  • Rice 200 g
  • Chicken 250 g
  • Lentils

Dorian Yates Meal 3

  • White eggs 6
  • Fruits 
  • Protein smoothie
  • Milk 1 glass 

Dorian Yates Meal 4

  • Sweet Potato 150 g
  • Spinach
  • Brown Rice 200 g

Dorian Yates Meal 5

  • Fruits
  • Whole eggs 3
  • Protein Shake

Dorian Yates Meal 6

  • Rice 250 g
  • Vegetables and Salad
  • Chicken Breast 250 g

Dorian Yates Supplements

dorian yates supplements
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Dorian Yatescontains various supplements in his routine to address potential nutritional gaps and support his body in different ways:

Immune Support Supplements

Yate stakes an immune support supplement that includes Vitamin C, Vitamin D, Elderberry, and Zinc. These components aid in fighting cough and cold symptoms, support respiratory health, and help alleviate nasal congestion and sore throat.

Protein Powder

Yates’s protein-rich diet includes protein powder supplements to support muscle growth. Protein powders provide essential amino acids necessary for muscle recovery and development.

Detox Supplements

Yates understands the importance of detoxifying the body. He includes a detox supplement to counterbalance a protein-rich diet’s potential strain on the kidney, liver, and colon caused by a protein-rich diet. This supplement aids in weight loss and helps shape the body.

Fat Burner

To target stubborn body fat, Yatesutilizes fat burner supplements. These supplements provide an instant energy boost, preserve lean muscle mass, increase metabolism, and suppress appetite, assisting in fat loss and curbing unhealthy cravings.


Yates recognizes the significance of vitamins and minerals for overall health. In addition to his balanced diet, he incorporates a multivitamin supplement to ensure his body’s nutritional requirements are met comprehensively. 

By containing these supplements in his diet routine, Dorian Yates aims to address specific needs, support his bodybuilding goals, and optimize his overall well-being. 

It’s important to note that individual supplement needs may vary, and consulting with a healthcare professional is recommended before introducing new supplements into your regimen.

Dorian Yates Workout Routine

dorian yates workout
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While genetic factors play a role in bodybuilding success, Dorian Yates emphasizes that discipline, knowledge, and diligence are crucial for maximizing one’s potential. 

Yates has witnessed the influence of genetics on his children’s physical development, with his daughter excelling in volleyball and his son receiving a football scholarship. 

However, he believes that hard work and dedication can outweigh genetic advantages. Yates encourages individuals to view any genetic limitations as obstacles to be overcome rather than barriers to success. 

He emphasizes the importance of a strong work ethic and notes that even without exceptional genetics, individuals can still achieve high levels of success with discipline and determination.

Rather than dwelling on genetic shortcomings, adopt a positive mindset and strive to overcome obstacles to bodybuilding success. 

Monday: Chest and Arms Workout

dorian yates arm workout
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Bench Presses4 Sets, 6-8 Reps
Dumbbell Bench Press3 Sets, 8-10 Reps
Incline Bench Press4 Sets, 6-8 Reps
Incline Dumbbell Bench Press3 Sets, 8-10 Reps 
Barbell Curl4 Sets, 8-10 Reps
Preacher Curls4 Sets, 8-10 Reps
Cable Triceps Extension4 Sets, 10-12 Reps
Skull Crushers4 Sets, 6-8 Reps

Tuesday: Leg Workout

Leg Extension4 Sets, 12-15 Reps
Leg Press4 Sets, 10-12 Reps
Squat4-5 Sets, 8-10 Reps
Leg Curl4 Sets, 8-10 Reps
Stiff Leg Deadlift3-4 Sets, 6-8 Reps

Wednesday: Back and Shoulders Workout

Front Lat Pulldown4 Sets of 8-10 Reps
T bar Row4 Sets, 6-8 Reps
Cable Row4 Sets of 8-10 Reps
Military Press4-5 Sets, 6-8 Reps
Side Lateral Raise4 Sets of 8-10 Reps
Upright Row4 Sets, 6-8 Reps

Thursday: Rest

  • Rest

Friday: Chest and Arms Workout

dorian yates arm size
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Bench Press4-5 Sets, 6-8 Reps
Incline Bench Press4 Sets, 8-10 Reps
Dumbbell Flye4 Sets, 10 Reps
Chest Dips3-4 Sets, 12-15 Reps
Cable Crossover3-4 Sets, 12-15 Reps
Barbell Curl or Dumbbell Curl4-5 Sets, 6-8 Reps
Seated Incline Dumbbell Curl4 Sets, 8-10 Reps
Concentration Curl4 Sets, 8-10 Reps
Cable Triceps Extension4 Sets, 12-15 Reps
Seated One-Arm Dumbbell Extension4 Sets, 8-10 Reps
Reverse Grip One-Arm Cable Triceps Extension3-4 Sets, 10-12 Reps

Saturday: Leg Workout

Leg Extension4 Sets, 12-15 Reps
Leg Press4 Sets, 10-12 Reps
Squat4-5 Sets, 8-10 Reps
Leg Curl4 Sets, 8-10 Reps
Stiff Leg Deadlift3-4 Sets, 6-8 Reps

Sunday: Back and Shoulders Workout

Front Lat Pulldown4 Sets of 8-10 Reps
T Bar Row4 Sets, 6-8 Reps
Cable Row4 Sets, 8-10 Reps
Military Press4-5 Sets, 6-8 Reps
Side Lateral Raise4 Sets, 8-10 Reps
Upright Row4 Sets, 6-8 Reps

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