Flex Lewis Diet Plan and Workout Routine

One name in bodybuilding stands out with remarkable accomplishments and an unyielding spirit James “Flex” Lewis, the pride of Wales. 

With an illustrious career and a reputation as a dominant force in the sport, he has carved his place in bodybuilding history as a seven-time Olympia champion in the 212 division.

Flex Lewis was born and raised in Llanelli, Wales, on November 15, 1983 he discovered his passion for muscular physiques at a young age. 

At 12, he stumbled upon a book featuring the renowned bodybuilder Tom Platz, known as the “Golden Eagle,” which sparked an obsession. Little did he know that this encounter would shape the trajectory of his life.

Fueling his inspiration further, Flex Lewis found himself drawn to the iconic Arnold Schwarzenegger, a true legend in the bodybuilding world. 

Flex Lewis Diet Plan and Workout Routine
via flex lewis Instagram / set for set

Although his parents initially had reservations about their son lifting weights at such a tender age, Flex’s determination prevailed as he secretly trained with plastic Weider-branded weights. Unbeknownst to them, their son was destined to become one of the greatest bodybuilders ever.

While his passion for bodybuilding continued to grow, Flex Lewis also excelled in the sport of Rugby, earning the nickname “Flex” due to his extraordinary flexibility and uncanny ability to evade tackles. 

Contrary to popular belief, this moniker was bestowed upon him by his peers at the tender age of 6, long before he embarked on his bodybuilding journey. At 15, Flex gained access to a gym and seized the opportunity to sculpt his physique for Rugby. 

Fate intervened when local bodybuilder Steve Naylor recognized the young athlete’s potential and offered guidance. Their partnership marked the beginning of a transformative journey.

Entering his first bodybuilding competition, the Jr. Mr. Wales, at 19, Flex emerged victorious. During this event, he crossed paths with renowned coach Neil “Yoda” Hill, who recognized his talent and became his trusted mentor.

Under Hill’s expert guidance, Flex achieved remarkable success, winning his second show and laying the foundation for a prosperous future.

In pursuit of his dreams, Flex Lewis made the life-changing decision to move to the United States at 22. His relocation opened doors to new opportunities and propelled him toward greatness. 

flex lewis nutrition
via flex lewis instagram

Training at the iconic Gold’s Gym in Venice, California, he caught the attention of the esteemed Milos Sarcev, who invited him to join a brotherhood of elite bodybuilders at Kolosseum Gym.

As Flex’s star continued to rise, he caught the attention of Peter McGough, a renowned journalist, and promoter, who introduced him to the legendary Joe Weider. 

Recognizing his immense potential, Weider offered Flex a contract with Weider Publications in 2006, solidifying his status as a rising star in the industry.

The turning point in Flex’s career came at the 2007 British Nationals, where he earned his coveted Pro Card in the Overall Division, marking his official entry into the professional ranks. 

From there, his journey was one of relentless determination, culminating in an unprecedented reign as the most incredible 212 division bodybuilder of all time, securing seven consecutive Olympia titles.

Despite his unparalleled success in the 212 division, the Welsh Dragon embarked on a new challenge and transitioned to the highly competitive Open division, where the athletes reach awe-inspiring levels of size and muscularity. 

A special invitation to compete in the 2020 Mr. Olympia awaited Flex. Still, he made the difficult choice to focus on rehabilitating his injuries, demonstrating his commitment to long-term health and well-being.

James “Flex” Lewis remains an icon in the bodybuilding world, a testament to the indomitable spirit and unwavering dedication required to reach the pinnacle of the sport. 

His journey inspires aspiring athletes and enthusiasts, showcasing the transformative power of passion, perseverance, and an unwavering pursuit of greatness.

Flex Lewis Diet and Nutrition Plan

Flex Lewis Diet Plan and Workout Routine
via flex lewis instagram

Flex Lewis maintains a disciplined and well-structured diet to fuel his body for optimal performance and muscle growth. 

With seven meals daily and strategic supplementation, his nutrition plan supports his intense training regimen and promotes overall health.

Flex Lewis Meal Plan

Flex Lewis takes seven meals on daily bases:

flex lewis eating
via flex lewis instagram

Flex Lewis Meal 1

  • Oats 115 g 
  • Whole egg 1
  • Egg whites 5
  • Syntha-6 Isolate protein powder 1 scoop 
  • Low-fat bio yogurt 100 g 
  • Banana 1
  • Multivitamin 1

Flex Lewis Meal 2

  • Salmon 200 g
  • Sweet potato 200 g
  • Broccoli 100 g
  • Pineapple 80 g
  • NO-Xplode pre-workout supplement 1.5 scoops 
  • AminoX 1
  • Cell Mass 1-2

Flex Lewis Meal 3

  • Whole egg 1
  • Egg whites 5
  • Turkey 80 g
  • Baked potatoes 100 g
  • Green beans 70 g 
  • Walnuts 115 g 

Flex Lewis Meal 4

  • Lean steak 250 g 
  • Rice 200 g
  • Broccoli 150 g 

Flex Lewis Meal 5

  • Turkey 80 g
  • Baked potatoes 100 g
  • Green beans 70 g 

Flex Lewis Meal 6

  • Whole-grain toast 1 slice 
  • Peanut butter 1 spoon 
  • Omelet made with 9 egg whites

Flex Lewis Meal 7

  • Syntha-6 Isolate protein powder 2 scoops 
  • Oats 50 g
  • Walnuts 3

Flex Lewis Supplements

flex lewis supplements
via flex lewis instagram

Flex Lewis understands the importance of incorporating supplements into his regimen to support his bodybuilding journey. 

These supplements are vital in enhancing his performance, recovery, and overall well-being. Here are some of the accessories that Flex Lewis includes in his routine:

CBD Products

flex lewis meal prep
via flex lewis instagram

Flex Lewis relies on CBD products from cbdMD, a renowned company that aims to improve the quality of life for athletes and individuals. 

CBD offers various benefits, including muscle pain relief, anxiety and depression reduction, improved sleep, immune system support, and more. 

By incorporating cbdMD’s CBD products, Flex can address these aspects of his well-being and optimize his recovery.

Fat-Burner Tablets

Fat-burner tablets are commonly used in the fitness industry to support weight loss and enhance metabolism. These supplements can help promote fat oxidation and boost Flex’s training and cutting phase.

Omega-3 Fish Oils

Omega-3 fatty acids are essential for overall health and have been shown to have numerous benefits, including reducing inflammation, supporting heart health, and aiding in joint mobility. 

Flex includes omega-3 fish oil supplements to support his overall well-being and joint health, considering the stress and demands placed on his body during intense training.

Vitamin B Complex

Vitamin B complex supplements are known for their role in energy production, promoting healthy metabolism, and supporting nervous system function. 

Flex incorporates these supplements to ensure he has an adequate intake of essential B vitamins to maintain his energy levels and overall health.

Digestive Enzymes

Digestive enzymes assist in the breakdown and absorption of nutrients, which can be particularly helpful for bodybuilders with high-calorie diets. 

Flex includes digestive enzyme supplements to support optimal digestion and nutrient absorption, allowing him to make the most of the nutrients he consumes.

Pre-Workout Supplements

flex lewis arsenal strength
via flex lewis instagram

Pre-workout supplements boost energy, focus, and performance-enhancing ingredients before a training session. Flex utilizes pre-workout supplements to maximize his training intensity and enhance his overall workout performance.

Amino Acids 

Amino acids, particularly branched-chain amino acids (BCAAs), are crucial for muscle recovery and growth. 

Flex includes amino acid supplements to provide his muscles with the necessary building blocks for repair and to minimize muscle breakdown during intense workouts.

Fast-Acting Carbs Supplement 

flex lewis estatura
via flex lewis instagram

Fast-acting carbohydrate supplements are often consumed before, during, or after workouts to replenish glycogen stores and support muscle recovery. These supplements provide a quick energy source, aiding recovery and preventing muscle fatigue.


Branched-chain amino acids (BCAAs) are a specific group of amino acids (leucine, isoleucine, and valine) that have been shown to promote muscle protein synthesis and reduce muscle protein breakdown. 

Flex incorporates BCAA supplements to support muscle recovery and preserve lean muscle mass during intense training.

By strategically including these supplements in his routine, Flex Lewis ensures that he addresses critical areas such as recovery, muscle growth, energy levels, and overall well-being, helping him to excel in his bodybuilding endeavors.

Flex Lewis Workout Routine

flex lewis workout plan
via flex lewis instagram

Flex Lewis follows a versatile training routine that incorporates heavy lifting and occasional higher-rep workouts to provide a fresh stimulus for his muscles. Flex Lewis emphasizes the importance of finding one’s training style rather than following others. 

He believes that each athlete, from Ronnie Coleman to Jay Cutler, has a unique approach to training, and it’s essential to discover what works best for oneself.

He believes in muscle confusion and breakdown to maximize his progress. At the same time, his workouts can vary throughout the year.

Monday: Chest Workout

  • Standing Cable Chest Fly
  • Lying Chest Press Machine
  • Incline Dumbbell Press superset with Barbell Chest Press
  • Seated Chest Press

Tuesday: Shoulder Workout

flex lewis shoulder training
via flex lewis instagram
  • Machine Lateral Raise
  • Seated Machine Overhead Press
  • Seated Dumbbell Raises
  • Pec Dec performed at shoulder level

Wednesday: Arm Workout

flex lewis arm workout
via flex lewis instagram
  • Cable Triceps Pushdowns using Rope
  • Elevated Bodyweight Triceps Extensions using Smith Bar
  • Machine Triceps Dips
  • Dumbbell Skull Crushers
  • Close-Grip Preacher Curl
  • Standing Alternating Dumbbell Curls

Thursday: Leg Workout

flex lewis tricep workout
via flex lewis instagram
Leg Extension3 Sets 10-12 Reps
Squats3 Sets 10-12 Reps
Leg Presses3 Sets 10-12 Reps
Lunges3 Sets 10-12 Reps
Stiff-Leg Deadlifts3 Sets 10-12 Reps

Friday: Back Workout

Chin-Ups3 Sets 10-12 Reps
Barbell Rows3 Sets 10-12 Reps
Dumbbell Rows3 Sets 10-12 Reps
Seated Cable Rows3 Sets 10-12 Reps
Pulldowns3 Sets 10-12 Reps

Saturday: Cardio 

  • Cardio

Sunday: Rest

  • Rest

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