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 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
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
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
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
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’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, 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 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 Press | 5 Sets of 10-12 Reps |
| Incline Hammer Press | 3 Sets of 8-12 Reps |
| Dumbbell Flys | 3 Sets of 10-12 Reps |
| Cable Crossovers | 3 Sets of 12-15 Reps |
| Dumbbell Pullovers | 4 Sets of 10-12 Reps |
| Lateral Raises | 3 Sets of 12-15 Reps |
| Rear Delt Flys | 3 Sets of 12-15 Reps |
| Parallel Bar Dips | 4 Sets of AMRAP |
| Lying Triceps Extensions | 4 Sets of 10-12 Reps |
| Single-Arm Dumbbell Skull Crushers | 3 Sets of 10-12 Reps |
| Rope Pushdowns | 3 Sets of 12-15 Reps |
Tuesday – Hamstrings and Calves:
| Romanian Deadlifts | 5 Sets of 8-12 Reps |
| Lying Hamstring Curls | 6 Sets of 10-12 Reps |
| Seated Hamstring Curls | 3 Sets of AMRAP |
| Standing Calf Raises | 3 Sets of 15-20 Reps |
| Seated Calf Raises | 3 Sets of 20 Reps |
| Donkey Calf Raises | 3 Sets of 20 Reps |
Wednesday – Active Recovery
Thursday – Back and Biceps:
| Deadlifts | 4 Sets of 6-8 Reps |
| Wide-Grip Lat Pulldowns | 3 Sets of 8-12 Reps |
| Hammer Underhand Lat Pulldowns | 3 Sets of 10 Reps |
| T-Bar Rows | 4 Sets of 8-12 Reps |
| Seated Cable Rows | 3 Sets of 10-12 Reps |
| Cable Pullovers | 4 Sets of 10-12 Reps |
| Barbell Curls | 3 Sets of 10-12 Reps |
| Alternating Dumbbell Curls | 4 Sets of 15-20 Reps |
| Hammer Isometric Curls | 3 Sets of 20 Reps |
| Hammer Curls | 4 Sets of 15-20 Reps |
| Rope Hammer Curls | 3 Sets of AMRAP |
Friday – Shoulders and Traps:
| Dumbbell Overhead Press | 4 Sets of 8-12 Reps |
| Lateral Raises | 3 Sets of 15-20 Reps |
| Barbell Upright Rows (Wide Grip) | 4 Sets of 10-12 Reps |
| Barbell Front Raises | 4 Sets of 15-20 Reps |
| Cable Rear Delt Flys | 3 Sets of 12-15 Reps |
| Dumbbell Rear Delt Raises | 3 Sets of 15-20 Reps |
| Barbell/Dumbbell Shrugs | 3 Sets of 15 Reps |
Saturday – Quads and Calves:
| Leg Extensions | 5 Sets of 15-20 Reps |
| Hack Squats | 4 Sets of 10-12 Reps |
| Leg Press | 4 Sets of 12-15 Reps |
| Standing Calf Raises | 6 Sets of 25-30 Reps |
| Seated Calf Raises | 6 Sets of 25-30 Reps |
| Donkey Calf Raises | 6 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.