Liver King Diet Plan and Workout Routine 

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Brian Johnson, popularly known as the Liver King, is a well-known fitness influencer who has taken the online world by storm with his unique approach to health and wellness. 

With an enormous social media following, Brian has garnered millions of dedicated followers by promoting the “9 Ancestral Tenets,” a philosophy centered around optimal nutrition.

At the heart of his teachings is the belief in consuming nutrient-dense foods such as animal liver, bone marrow, and testicles. 

His viral videos, often showcasing his impressive physique, have attracted widespread attention, propelling him into the limelight of the fitness industry.

However, recent revelations have added an unexpected twist to Liver King’s story. In a candid and apologetic video, the Liver King publicly confessed to using anabolic steroids, contradicting his previous denials. 

Nevertheless, Liver King’s entrepreneurial spirit and business acumen have played a vital role in building his extensive empire. 

During an interview on the Diary of The CEO podcast, he revealed an astounding $100 million business portfolio based on the “9 Ancestral Tenets.” Interestingly, he attributes his wealth to his business ventures rather than his social media presence, emphasizing his genuine impact on the business world.

Liver King was born on April 7, 1977, in Austin, Texas he had a challenging upbringing characterized by frequent relocations and a lack of a stable father figure. 

As an awkward pre-teen, Liver King endured relentless bullying due to his trim physique, driving him to seek control and confidence.

Everything changed when his stepfather, Mark, gifted him a bench press machine during middle school. Liver King discovered discipline, control, and newfound confidence through rigorous workouts, leading to a remarkable physical transformation. 

His impressive physique earned him acceptance from his peers, turning him into an admired figure in school. In 2004, his life took a significant turn when he met Barbara, who would become his wife and business partner. They crossed paths on a ski slope, and their connection was immediate. 

They were engaged Within a few months, and their love story eventually led to marriage. Together, they have two sons known as the Savage Liver Boys.

Barbara, a Polish-American dental specialist, has played a crucial role in Liver King’s journey. Her expertise in the dental field catalyzed their entrepreneurial ventures, propelling them into the realm of business. 

Liver King Diet Plan and Workout Routine 
via liver king instagram

The Liver King’s rise to fame was accompanied by the establishment of various enterprises, with Heart & Soil, Ancestral Supplement, and The Fittest emerging as the pillars of his astounding success.

Liver King’s entrepreneurial journey began in 2006 when he partnered with his wife of 18 years, Barbara Johnson, also known as the Liver Queen. 

Together, they pooled their $500,000 investment to establish their first million-dollar business, Dentique Dentistry, a successful boutique dental practice. 

Liver King proudly recounts how it transformed the practice, skyrocketing its annual revenue from $400,000 to an impressive $5.2 million within three years.

Beyond dentistry, Liver King’s business prowess extends to other industries. As a modern-day barbarian, he has founded prominent companies like Heart & Soil, Ancestral Supplement, and The Fittest, forming the core of his remarkable $100 million-per-year portfolio. 

These enterprises are a testament to his life’s work, passions, and unique expertise, earning him immense success and inspiring countless individuals to embrace his philosophies.

Liver King Diet and Nutrition Plan

liver king diet plan
via liver king instagram

Liver King, Brian Johnson, follows a unique and proper diet and meal plan based on ancestral principles. His approach focuses on nutrient-dense whole foods, particularly animal products, to optimize strength, power, and overall vitality. Here is a breakdown of his diet and meal plan:

Stick to Nutrient-Dense Whole Foods:

Liver King prioritizes nutrient-dense whole foods over processed options. His paleo-style diet revolves around animal foods, which he believes are superior for building strength and power and achieving a dominant physical state.

Relish Organ Meat:

Johnson emphasizes the inclusion of organ meats in his daily diet. He encourages his followers to incorporate these nutrient-rich sources into their meals.

Load Up on Protein:

Protein is vital in muscle building, fat loss, and satiety. Johnson recommends consuming approximately one gram of protein per pound of ideal body weight for individuals aiming to increase muscle mass.

Don’t Cut Out the Fat:

Liver King follows a high-fat, low-carbohydrate diet to optimize hormone production, regulate blood sugar levels, enhance sleep and immune function, support anti-aging processes, reduce blood pressure, and promote stable brain function.

Carbs Are Your Friends:

While adhering to the ancestral lifestyle, individuals may require more carbohydrates than those on conventional diets. 

Carbs are essential for growth, tissue repair, and providing fast-acting energy. Johnson suggests using clean and fast-burning carbs like fruits, honey, and potatoes for recovery and slow-burning carbs for sustained energy.

Liver King Meal Plan

liver king meal plan
via liver king instagram

Here is the proper meal plan for Liver King.

Liver King Meal 1

  • Fresh whole eggs 6
  • Protein shake 30 g with ice-cold Mountain Valley Spring water
  • Homemade whole Greek yogurt 100 g 
  • Maple syrup 30 g with mixed with 5g creatine, 
  • Collagen 10 g 
  • Almond butter 30 g, 
  • Butter 20 g, and 2g Redmond sea salt
  • Raw liver 56 g with maple syrup and a sprinkle of Redmond sea salt
  • Raw bone marrow 30 g with maple syrup and a sprinkle of Redmond sea salt
  • 1/2 pint of farm-fresh raw milk 

Liver King Meal 2

  • Raw liver 56 g with maple syrup and a sprinkle of Redmond sea salt
  • Raw bone marrow 30 g with maple syrup and a sprinkle of Redmond sea salt
  • 1/2 pint of farm-fresh raw milk 
  • Fresh whole eggs 6
  • Protein shake 30 g with ice-cold Mountain Valley Spring water
  • Homemade whole Greek yogurt 100 g 
  • Maple syrup 30 g with mixed with 5g creatine, 
  • Collagen 10 g 
  • Almond butter 30 g, 
  • Butter 20 g, and 2g Redmond sea salt

Liver King Meal 3

  • Full-fat cooked red meat 300 g
  • Raw bull testicles 50 g
  • Raw sweetbreads, or raw heart 60 g
  • 1 avocado with 100% genuine olive oil and Redmond salt
  • Sweet potatoes topped with maple syrup

Liver King Supplements

Liver King and his tribe primarily focus on obtaining essential nutrients through a nose-to-tail diet, prioritizing whole foods. 

However, they also utilize certain supplements to complement their dietary intake. Here are the supplements that Brian Johnson, the Liver King, incorporates into his regimen:

Ancestral Supplements Minerals

Liver King relies on Ancestral Supplements Minerals, which provide a comprehensive blend of electrolytes and minerals derived from nature’s whole foods. This supplement helps ensure an adequate intake of essential minerals to support optimal bodily functions.

Ancestral Supplements Beef Organs

Liver King includes Ancestral Supplements of Beef Organs in his regimen. This supplement is sourced from pasture-raised, grass-fed cows and contains a concentrated blend of vital nutrients in organ meats. It is a convenient way to obtain nutrients in organs such as the liver, heart, and kidney.

The Fittest Whole Beast Protein

Another supplement in Liver King’s arsenal is The Fittest Whole Beast Protein. This product offers a comprehensive protein blend derived from various animal sources. 

By incorporating this protein supplement, Liver King ensures sufficient protein intake to support muscle growth, recovery, and overall health.

Vitamin D3

Liver King recognizes the importance of vitamin D and includes Vitamin D3 supplementation in his routine. Vitamin D3 is crucial in various bodily functions, including bone health, immune function, and hormone regulation. As sunlight exposure may not always be sufficient, supplementing with Vitamin D3 helps maintain optimal levels.

The Ancestral Supplements brand, in particular, aligns with Liver King’s principles, aiming to bridge the gap between ancestral diets and modern lifestyles. 

By offering whole food-based supplements, they strive to provide convenient access to the essential nutrients needed for a healthier and more fulfilling life.

Liver King Workout Routine

liver king workout machine
via liver king instagram

Liver King follows a rigorous workout routine focusing on building strength, improving cardiovascular endurance, and maintaining overall fitness

Here is an overview of his weekly workout schedule:

Monday: Full Body Workout

45-Minute Morning Run at a Steady Pace
Barbell Squats5 Sets of 8-10 Reps
Barbell Deadlifts4 Sets of 10-12 Reps
Dumbbell Bench Presses3 Sets of 8-10 Reps
Bent-Over Rows3 Sets of 10-12 Reps
The Cable Stretches2 Sets of 12-15 Reps
Sit-Ups2 Sets of 15-20 Reps

Tuesday: Rest Day with Cardio 

  • 45-minute walk for recovery and maintaining cardio

Wednesday: Upper Body workout

15-Minute Interval Run on the Treadmill
Standing Military Presses4 Sets of 8-10 Reps
Assisted Pull-Ups4 Sets of 10-12 Reps
Dumbbell Bicep Curls3 Sets of 8-10 Reps
Planks3 Sets of 20-Second Holds

Thursday: Workout for Flexibility

Moderate-Intensity Outdoor Bike Ride
Leg Presses5 Sets of 8-10 Reps
Leg Extensions5 Sets of 8-10 Reps
Seated Cable Rows4 Sets of 10-12 Reps
Shrugs3 Sets of 8-10 Reps
Lateral Raises3 Sets of 8-10 Reps
Sit-ups2 Rounds of 25 Reps

Friday: Arm Workout

liver king arm size
via liver king instagram
15-Minute Jump Rope Warm-Up
Biceps Curls4 Sets of 8 Reps
Triceps Extensions4 Sets of 15 Reps
Reverse Grip Rope Rows3 Sets of 10 Reps
Bent Side Raises3 Sets of 8 Reps
Hammer Curls3 Sets of 15 Reps
Push-Ups3 Sets of 20 Reps
Skull Crushers2 Sets of 15 Reps
Side Planks2 Sets of 45-Second Holds Per Side

Saturday: Rest Day with Light Activity

  • Rest day with light activity such as a jog for calorie burn and enjoyment.

Sunday: Heavy Weight Workout

liver king training program
via liver king instagram
  • Kettlebell swings and bodyweight exercises
  • Bodyweight squats, lunges, and push-ups
  • Progression to heavier kettlebells for swings
  • Dynamic stretches for cool-down

Liver King keeps his workout routine challenging and varied to avoid stagnation and keep things interesting. This approach helps him continuously improve his fitness levels and achieve his goals.

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Tikkay Khan
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