Jeff Seid Diet Plan and Workout Routine

Jeff Seid Workout Routine and Diet Plan!

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Jeff Seid is a prominent figure in the fitness industry, renowned as an IFBB Pro bodybuilder, fitness model, YouTuber, and social media sensation hailing from the United States. 

He gained early recognition as the youngest participant in the IFBB Professional and Mr. Olympia contests, showcasing his extraordinary physical prowess and unwavering determination.

Born on June 12, 1994, in Renton, Washington, Jeff Seid was exposed to fitness from a tender age. Starting his fitness journey at age five, he began weightlifting at 11, quickly developing a passion for bodybuilding.

Jeff remained actively involved in sports throughout his school years, notably playing football for his school team. His dedication and hard work paid off as he secured numerous scholarships to support his athletic pursuits.

Jeff Seid Diet Plan and Workout Routine
via jeff seid instagram

Despite the demanding nature of his training and sports activities, Jeff displayed a commendable focus on his academic studies, achieving excellent grades and steadily progressing toward his future goals. 

These early experiences in fitness, sports, and academics formed a solid foundation for his subsequent achievements as a bodybuilder, fitness model, YouTuber, and social media influencer.

Initially motivated to impress others with his physique, Jeff Seid’s dedication and commitment to training led him to discover his true passion for sculpting the perfect body. 

While preparing for an upcoming ACL surgery, he stumbled upon the Men’s Physique category of the IFBB online. 

This category’s health-oriented and aesthetic focus resonated deeply with Jeff, presenting the perfect opportunity to pursue a bodybuilding career. Despite facing numerous challenges along the way, Jeff remained resolute in his pursuit of obtaining his IFBB Pro card. 

Years of intense hard work, unwavering passion, and unbeatable determination propelled him forward. Finally, Jeff’s persistence paid off as he became the youngest competitive bodybuilder in IFBB history.

jeff seid fitness
via jeff seid instagram

From that pivotal moment, Jeff Seid continued to attain unparalleled success, clinching one title after another and emerging as a dominant force in bodybuilding. 

His remarkable physique, magnetic charisma, and striking looks have garnered him a dedicated following of fans inspired by his achievements and unwavering commitment to the sport.

Jeff Seid’s pro bodybuilding career saw him debut at the prestigious Olympia competition in the Men’s Physique category in 2013, finishing in 11th place. 

Undeterred by this result, he continued to train and compete with even greater determination. In 2014, Jeff participated in high-profile events such as the Tampa Pro, Greater Gulf States Pro, and the Europa Orlando Pro “Show of Champions,” consistently placing in the top five in each event.

Notably, he secured a remarkable 3rd place finish at the Dallas Pro & Wheelchair Pro, further solidifying his status as an up-and-coming star in the Men’s Physique category. 

Jeff’s perseverance and dedication paid off in 2016 when he emerged victorious at the Stockholm Pro competition, establishing himself as a formidable contender in Men’s Physique. 

jeff seid bodybuilder
via jeff seid instagram

He subsequently competed in the Olympia again, securing an impressive 16th-place finish. Jeff Seid has been recognized throughout his career for his chiseled abs, remarkable muscle definition, and confident stage presence. 

His success in the fiercely competitive Men’s Physique category is a testament to his unwavering commitment to his craft and the constant pursuit of surpassing his limits.

Despite his numerous achievements, Jeff remains humble and grounded, consistently striving for self-improvement and aiming to build upon his previous successes. 

He inspires countless fans worldwide, who look up to him as a role model and a beacon of hope in fitness and bodybuilding.

Jeff Seid Diet and Nutrition Plan

jeff seid diet bulking
via jeff seid instagram

Jeff Seid follows a cutting diet and emphasizes the importance of carb cycling, particularly when preparing for a contest or photoshoot. 

He recommends starting the diet 8 to 16 weeks in advance, with 12 weeks being the most typical timeframe. However, he acknowledges that each person’s body is different, and decisions should be made accordingly.

Here are his general guidelines for macronutrients:


Maintain a daily intake of around 1.5 grams per pound of body weight. For example, a 200-pound athlete should consume approximately 300 grams of protein daily.


Ensure a minimum of 75 grams per day to support proper brain functioning.


Keep fats around 60 grams daily, although this may be adjusted based on individual needs. Jeff implements carb cycling in different low to high-carb days ratios, which may vary as the cutting phase progresses. 

Here are examples of carb cycles based on the 4/1, 3/1, and 2/1 ratios:

  • For the 4/1 carb cycle: Daily carb intake could be 200, 150, 100, or 75 grams, with one high carb day at 350 grams.
  • For the 3/1 carb cycle: Daily carb intake could be 200, 150, or 120 grams, with one high carb day at 350 grams.
  • For the 2/1 carb cycle: Daily carb intake could be 180 or 140 grams, with one high carb day at 350 grams.

While maintaining consistent calorie levels, Jeff adjusts his fat and protein intake on lower-carb days.

On those days, he may increase fat intake to as high as 85 grams and reduce protein slightly from the recommended 1.5 grams per pound of body weight. 

jeff seid supplements
via jeff seid instagram

He decreases fat intake to around 35 grams on high-carb days and slightly reduces protein. Jeff also incorporates “refeeds” or cheat meals into his diet plan to replenish the body. 

He recommends including a recharge day every 10 days and increasing carb intake to 400-450 grams. This day may also involve indulging in pizza, hamburgers, fries, or ice cream.

The provided diet chart outlines Jeff Seid’s standard meals, including total calories and macronutrient breakdowns. It is important to note that this chart is specific to his weight, height, and activity level.

Jeff Seid Meal Plan

Here is a sample meal plan of Jeff Seid:

Jeff Seid Meal Plan 1

  • 5 egg whites
  • 1 whole egg
  • 1/2 cup of oatmeal
  • 1 banana

Jeff Seid Meal Plan 2

Jeff Seid Meal Plan 3

  • 8 oz. chicken breast
  • Salad
  • 1 sweet potato

Jeff Seid Meal Plan 4

  • Ham sandwich
  • Grapes
  • Protein shake

Jeff Seid Meal Plan 5

  • 8 oz. steak
  • 1 sweet potato
  • Broccoli
  • Salad

Jeff Seid Meal Plan 6

  • 1 peanut butter and jelly sandwich
  • 2 glasses of milk

Jeff Seid Meal Plan 7

  • 1/2 cup of Greek yogurt
  • Blueberries

Jeff Seid Workout Routine

jeff seid workout
via jeff seid instagram

Jeff Seid follows a rigorous workout routine to challenge his muscles and achieve his fitness goals continuously. While specific details of his performance may vary over time, the following provides an overview of his training principles:

Progressive Overload

Jeff utilizes the progressive overload technique, constantly increasing the demands on his muscles to promote growth and strength gains. He progressively increases his workouts‘ weights, reps, or intensity.

Compound Exercises

Jeff incorporates compound exercises into his routine, focusing on movements that engage multiple muscle groups simultaneously. 

This includes bench presses, squats, deadlifts, and shoulder presses, which help build strength and promote muscle growth.

Split Training

Jeff follows a split training routine, targeting different muscle groups on other days. This approach allows him to focus on specific areas and provide adequate rest and recovery to each muscle group. 

Common splits include training chest and triceps on one day, back and biceps on another, and legs and shoulders on separate days.

High-Intensity Training

Jeff incorporates high-intensity techniques into his workouts to push his limits and maximize results. 

This may involve drop sets, supersets, or courses like rest-pause training or time under tension to challenge his muscles further.

Mind-Muscle Connection

Jeff emphasizes the importance of maintaining a solid mind-muscle connection during workouts. 

This involves focusing on the targeted muscle group and consciously contracting and engaging those muscles throughout each repetition. This technique helps to maximize muscle recruitment and optimize the effectiveness of each exercise.

Consistency and Patience

Jeff advises staying consistent with the training program for a significant period, typically around six weeks, to allow the body to adapt and make progress. 

Switching routines too frequently may hinder gains, and being patient and dedicated to seeing long-term results is essential. Jeff Seid follows a well-structured workout routine that targets different muscle groups on specific days. 

Here is an outline of his typical weekly workout plan:

Monday: Chest and Calves Workout Routine

  • Barbell Incline Bench Press
  • Dumbbell Bench Press
  • Incline Dumbbell Fly
  • Dips (Chest Version)
  • Cable Fly
  • Standing Calf Raise
  • Seated Calf Raise

Tuesday: Back Workout

  • Barbell Deadlift
  • Bent-Over Barbell Row
  • Wide-Grip Chin-Up
  • Seated Cable Row (with drop sets)

Wednesday: Legs Workout

  • Barbell Squat
  • Front Barbell Squat
  • Leg Press
  • Quad Extension
  • Lying Leg Curl

Thursday: Arms and Calves Workout

jeff seid arm workout
via jeff seid instagram
  • Barbell Curl
  • Alternating Dumbbell Curl
  • Preacher Curl
  • Concentration Curl
  • Dumbbell One-Arm Triceps Extension
  • Triceps Rope Extension
  • Skull-Crusher
  • Standing Calf Raise
  • Seated Calf Raise

Friday: Shoulders Workout

jeff seid shoulder workout
via jeff seid instagram
  • Shoulder Press
  • Side Lateral Raise
  • Bent-Over Rear Delt Raise
  • Front Dumbbell Raise
  • Upright Barbell Row
  • Rear Delt Pec Deck Fly
  • Barbell Shrug
  • Dumbbell Shrug

Saturday and Sunday: Rest 

  • Rest and Recovery
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