Hunter Labrada Diet Plan and Workout Routine

"A Comprehensive Guide to Hunter Labrada Meal Plans."

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Hunter Labrada is a professional bodybuilder and the son of the legendary Lee Labrada. He has been following a strict diet plan to maintain his physique and achieve his fitness goals. 

Here we will dive into Hunter Labrada’s diet plan and explore his meal plans for cutting, contest, bulking, and off-season phases.

Hunter Labrada Nutrition

hunter labrada nutrition
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Hunter Labrada considers a balanced and consistent approach to nutrition. He highlights the importance of tracking macronutrients and taking mixed nutrient-dense foods. 

He follows a high-protein diet, consuming around 1 gram of protein per pound of body weight. He also consumes healthy fats and complex carbohydrates to fuel his physiques.

Hunter Labrada Cutting Diet

hunter labrada eating
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During the cutting phase, Hunter Labrada reduces his calorie intake while maintaining high protein consumption. He focuses on consuming lean protein sources such as chicken breast, turkey, and fish. 

He also includes low-carb vegetables like spinach, broccoli, and kale. His diet also includes healthy fats such as avocados, nuts, and olive oil.

Hunter Labrada Contest Diet

hunter labrada diet plan
via hunter labrada instagram

The contest diet is a strict and challenging phase for bodybuilders. Hunter Labrada’s contest diet includes high protein intake, moderate carbohydrate consumption, and low-fat intake. 

He consumes lean protein sources such as chicken, turkey, and fish and complex carbohydrates like sweet potatoes, rice, and oatmeal. He also incorporates green vegetables in his meals to provide essential nutrients.

Hunter Labrada Bulking Diet

hunter labrada dieta
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During the bulking phase, Hunter Labrada increases his calorie intake to gain muscle mass. He consumes a lot of protein to support muscle growth, complex carbohydrates, and healthy fats. 

He consumes lean protein sources like beef, chicken, and fish and complex carbohydrates like rice, pasta, and potatoes. He also includes healthy fats such as avocado, nuts, and olive oil.

Hunter Labrada Off-Season Diet

hunter nutrition dealers
via hunter labrada instagram

The off-season phase is a time for bodybuilders to focus on building muscle mass and strength. Hunter Labrada’s off-season diet includes high protein intake, moderate carbohydrate consumption, and healthy fat intake. 

He consumes lean protein sources like beef, chicken, and fish and complex carbohydrates like rice, pasta, and potatoes. He also includes healthy fats such as avocado, nuts, and olive oil.

Hunter Labrada Meal Plan

hunter labrada meal plan
via hunter labrada instagram

Hunter Labrada’s meal plan consists of six daily meals containing protein and carbohydrates. Here’s a breakdown of Hunter’s current meal plan:

  • Meal 1: 150g chicken, 300g rice, with some soy sauce. 200 ml orange juice. Digestive enzymes. Olive oil (or almond butter).
  • Meal 2: (pre-training): 150g chicken, 300g rice, 30g honey, and almond butter (or olive oil) with salt.
  • Meal 2.5 (Pre-Workout): 55g carbs from Karbolyn, 1 scoop of Intra (provides 25g carbs), 10g of EAA, 1 scoop of Pump, and 5g creatine.
  • Meal 3: (Post-workout): 80g carbs from Karbolyn or highly-branched cyclic dextrin, 50g of whey protein isolate.
  • Meal 4: 150g chicken, 300g rice with a bit of Korean BBQ marinade (~10g carbs). No additional fats.
  • Meal 5: 150g sirloin and 300g rice.
  • Meal 6: 100g cream of rice, 50g whey isolate, 30g honey, and 30g almond butter with some sea salt.

Hunter Labrada’s Workout Routine

hunter labrada workout
via hunter labrada instagram

Hunter Labrada, a stalwart in the world of bodybuilding, approaches his training with a no-nonsense attitude.

His addiction to bodybuilding is evident in the intensity with which he tackles his workouts.

Hunter Labrada, having built and maintained a monstrous physique, credits his straightforward and consistent training routine for his success.

Let’s delve into the details of Hunter Labrada’s formidable workout regimen.

Training Philosophy: Consistency Over Confusion

Hunter Labrada dismisses the notion of ‘muscle confusion’ and adheres to a simple yet effective training approach.

He emphasizes that about 90% of his workouts remain consistent, following the same order, exercises, and rep ranges.

The cornerstone of his training philosophy lies in ‘progressive resistance,’ ensuring that each session challenges the muscles, fostering growth.

Training Frequency: 5 Days a Week

hunter labrada training split
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Hunter Labrada hits the gym five days a week, allocating each day to specific muscle groups.

Notably, he targets most muscle groups once a week, except for shoulders and calves, which receive attention twice a week.

Hunter Labrada’s Weekly Workout Routine:

Monday – Chest, Triceps, and Shoulders:

Incline Bench Dumbbell Press5 Sets of 10-12 Reps
Incline Hammer Press3 Sets of 8-12 Reps
Dumbbell Flys3 Sets of 10-12 Reps
Cable Crossovers3 Sets of 12-15 Reps
Dumbbell Pullovers4 Sets of 10-12 Reps
Lateral Raises3 Sets of 12-15 Reps
Rear Delt Flys3 Sets of 12-15 Reps
Parallel Bar Dips4 Sets of AMRAP
Lying Triceps Extensions4 Sets of 10-12 Reps
Single-Arm Dumbbell Skull Crushers3 Sets of 10-12 Reps
Rope Pushdowns3 Sets of 12-15 Reps

Tuesday – Hamstrings and Calves:

Romanian Deadlifts5 Sets of 8-12 Reps
Lying Hamstring Curls6 Sets of 10-12 Reps
Seated Hamstring Curls3 Sets of AMRAP
Standing Calf Raises3 Sets of 15-20 Reps
Seated Calf Raises3 Sets of 20 Reps
Donkey Calf Raises3 Sets of 20 Reps

Wednesday – Active Recovery

Thursday – Back and Biceps:

hunter labrada back workout
via hunter labrada instagram
Deadlifts4 Sets of 6-8 Reps
Wide-Grip Lat Pulldowns3 Sets of 8-12 Reps
Hammer Underhand Lat Pulldowns3 Sets of 10 Reps
T-Bar Rows4 Sets of 8-12 Reps
Seated Cable Rows3 Sets of 10-12 Reps
Cable Pullovers4 Sets of 10-12 Reps
Barbell Curls3 Sets of 10-12 Reps
Alternating Dumbbell Curls4 Sets of 15-20 Reps
Hammer Isometric Curls3 Sets of 20 Reps
Hammer Curls4 Sets of 15-20 Reps
Rope Hammer Curls3 Sets of AMRAP

Friday – Shoulders and Traps:

Hunter Labrada shoulder workout
via hunter labrada instagram
Dumbbell Overhead Press4 Sets of 8-12 Reps
Lateral Raises3 Sets of 15-20 Reps
Barbell Upright Rows (Wide Grip)4 Sets of 10-12 Reps
Barbell Front Raises4 Sets of 15-20 Reps
Cable Rear Delt Flys3 Sets of 12-15 Reps
Dumbbell Rear Delt Raises3 Sets of 15-20 Reps
Barbell/Dumbbell Shrugs3 Sets of 15 Reps

Saturday – Quads and Calves:

Leg Extensions5 Sets of 15-20 Reps
Hack Squats4 Sets of 10-12 Reps
Leg Press4 Sets of 12-15 Reps
Standing Calf Raises6 Sets of 25-30 Reps
Seated Calf Raises6 Sets of 25-30 Reps
Donkey Calf Raises6 Sets of 25-30 Reps

Sunday – Rest

Focus on Mind-Muscle Connection and Controlled Movements

Hunter Labrada places significant importance on establishing a strong mind-muscle connection, especially in exercises targeting his massive back.

Lifting heavy weights, combined with slow and controlled movements, enhances the eccentric phase of pulling exercises, subjecting the muscles to additional stress for optimal growth.

Hunter Labrada’s workout routine is a testament to his commitment to consistency, progressive resistance, and a focus on both mind-muscle connection and controlled movements.

This straightforward yet intense approach has undoubtedly contributed to the development of his monstrous physique in the world of bodybuilding.

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Tikkay Khan
Tikkay Khan
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