Regan Grimes Diet and Workout Routine

Regan Grimes is a successful Canadian bodybuilder who has competed in both the Men’s Open and Classic Physique divisions. 

His training style is unique as he focuses on achieving a “pump,” which refers to increased blood flow and muscle fullness during a workout

Grimes is known for his dedication and skill as a professional bodybuilder, constantly striving to improve his physique and achieve great success.

Regan Grimes Diet and Workout Routine
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Grimes discovered his passion for bodybuilding at the age of 17. At that time, he was training for Motocross and wanted to increase his size and strength to enhance his performance on the track. 

As he delved deeper into weight training, he quickly realized his natural talent for bodybuilding. At 18 years old, Grimes entered his first bodybuilding competition and impressed everyone with his incredible physique. 

Although bodybuilding wasn’t initially his intended path, the experience of competing made him realize it was his true passion. From then on, he dedicated himself to bodybuilding and began training intensely.

As Grimes continued to train and compete, he gained a reputation as a genetic freak due to his impressive physique and strength, despite his young age. He established himself as one of the top competitors in the bodybuilding world.

Grimes began his professional bodybuilding career in the Men’s Open division but later transitioned to the Classic Physique division. He has participated in numerous competitions and achieved notable finishes throughout his career. 

regan grimes bodybuilder
via regan grimes instagram

In 2012, he won first place in the Middleweight Men’s Bodybuilding category at the Ultimate Fitness Events Bodybuilding Contest (UFE). 

In 2014, he secured first place in the Junior Bodybuilding, Men’s Bodybuilding Heavyweight, and Overall categories at the Mississauga Luchka O’Brien Classic.

After a brief stint in the Classic Physique division, Grimes returned to the Men’s Open division. He won several competitions in this division, including the 2018 New York Pro Men’s Classic Physique, where he took home first place. 

He also competed in prestigious events like the 2018 Olympia Classic Physique and the 2020 Olympia Men’s Open, where he placed 15th in both competitions.

regan grimes gym
via regan grimes instagram

Grimes has also showcased his skills in international competitions, winning first place at the 2021 Egypt Pro. In 2022, he achieved 7th place at the Boston Pro Show and Arnold Classic USA Pro in the Men’s Physique Class. 

Through his hard work and dedication, Grimes has established himself as one of the top bodybuilders in the sport today.

Regan Grimes Diet and Nutrition Plan

regan grimes diet plan
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Regan Grimes follows a specific diet and nutrition plan to support his bodybuilding goals. He recognizes the challenges of staying lean while adding muscle mass, particularly for natural bodybuilders

According to Grimes, it is normal to gain some excess weight during the “bulking” phase, and he believes it shouldn’t be a cause for concern.

In bodybuilding, there are generally two phases: bulking and cutting. During the bulking phase, the primary focus is gaining muscle mass and size. 

Grimes emphasizes that to make significant gains during the offseason, it is necessary to let go of the idea of staying super lean. This means accepting body fat increase to support muscle growth and achieve the desired results.

During the bulking phase, Grimes likely follows a diet with a surplus of calories to support muscle growth and recovery. 

This often involves consuming more calories than his body needs for maintenance. He would typically focus on consuming a combination of macronutrients such as proteins, carbohydrates, and fats.

regan grimes full day of eating
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Protein is essential for muscle repair and growth, so Grimes likely consumes adequate high-quality protein sources such as lean meats, poultry, fish, eggs, and dairy products. 

Carbohydrates provide the energy needed for intense workouts and overall performance so that he may incorporate complex carbohydrates like whole grains, fruits, and vegetables into his diet. 

Healthy fats from sources like nuts, avocados, and oils may also be included to support overall health and hormone production.

During the cutting phase, which typically comes before a competition or event, the goal is to reduce body fat while preserving muscle mass.

 Grimes would likely adjust his diet and decrease his caloric intake while ensuring he gets enough protein to maintain muscle mass. 

This phase often involves careful calorie and macronutrient tracking to create a calorie deficit and promote fat loss.

It’s important to note that specific details of Regan Grimes‘ exact diet plan may vary depending on his personal preferences, body composition goals, and individual needs. 

regan grimes supplements
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Professional bodybuilders often work closely with nutritionists and coaches to tailor their diet and nutrition plans to their specific requirements.

Grimes understands the importance of balancing bulking and cutting phases to optimize his bodybuilding progress. 

Following a well-structured diet and nutrition plan, he can provide his body with the necessary nutrients to support muscle growth during the bulking phase and achieve a lean and defined physique during the cutting phase.

Regan Grimes Meal Plan

regan grimes meal plan
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Here is Regan Grimes‘ meal plan for a day focused on gaining size:

Regan Grimes Meal 1

  • Coffee
  • 2 eggs
  • 5 oz sliced chicken breast
  • 100g cream of rice
  • 1/2 cup blueberries
  • 1 tsp omega oil
  • Seasonings and additional ingredients as desired

Regan Grimes Meal 2

  • 300g white rice
  • 6 oz sliced chicken breast
  • 1 large Honeycrisp apple

Regan Grimes Meal 3

  • 300g white rice
  • 6 oz chicken breast

Regan Grimes Meal 4

  • Greek salad
  • 200g chicken skewer
  • 1 cup lemon rice
  • 1.4 cups Greek lemon potatoes
  • 1 bun/roll
  • 1 tsp olive oil

Regan Grimes Meal 5

  • 300g white rice
  • 8 oz bison

Regan Grimes Meal 6

  • 100g cream of rice
  • 8 oz salmon

Regan Grimes Workout Routine

regan grimes workout
via regan grimes instagram

Regan Grimes follows a workout routine focusing on achieving a significant pump and maximizing blood flow to his muscles. He enjoys intense blood flow and muscle fullness during his workouts

He prioritizes heavy lifting and compound exercises to enhance strength and hypertrophy.

Grimes begins his workout by warming up his muscles to get the blood flowing and prepare his joints for the heavy sets ahead. This warm-up phase helps to reduce the risk of injury and allows him to perform at his best. 

He may engage in dynamic stretches, light cardio exercises, or lighter sets of exercises he plans to perform.

Once warmed up, Grimes moves on to heavy compound exercises. Compound exercises involve multiple muscle groups and joints, allowing him to lift weights and build overall strength. 

These exercises may include squats, deadlifts, bench presses, and overhead presses. Grimes targets large muscle groups and stimulates maximum muscle growth by focusing on compound exercises.

After completing the heavy compound exercises, Grimes transitions to isolation exercises. However, during this phase, he uses lighter weights. The primary objective is to achieve the pump by performing high repetitions with lighter loads. 

Isolation exercises to target specific muscle groups and helps to enhance muscle definition and detail. Grimes may include exercises such as bicep curls, tricep extensions, lateral raises, and leg curls.

Throughout his workout, Grimes maintains focus by using headphones and crushing heavy weights. This intense approach allows him to push his limits and challenge his muscles to grow stronger and bigger.

It’s important to note that the exact details of Regan Grimes‘ workout routine may vary depending on his specific goals, training phase, and individual preferences. 

Professional bodybuilders often have tailored workout programs designed by coaches or trainers to meet their needs.

Regan Grimes‘ workout routine emphasizes the pump, heavy compound exercises, and lighter-weight, high-repetition isolation exercises. 

This combination helps him to maximize blood flow, stimulate muscle growth, and achieve his desired results in terms of strength, size, and muscle definition.

Here is the workout routine for Regan Grimes, targeting different muscle groups:

Monday: Arm Workout

regan grimes arm workout
via regan grimes instagram
Triceps Pulldown with Rope4 Sets of 10-15 Reps
Bodyweight Dip4 Sets of 8-10 Reps
Close Grip Bench Press4 Sets of 10-12 Reps
EZ Bar Skull Crusher4 Sets of 12-15 Reps
Bent Over Cable Pushdown4 Sets of 12-15 Reps
EZ Bar Preacher Curl4 Sets of 12-15 Reps
Alternating Dumbbell Curl4 Sets of 10-12 Reps
Standing Barbell Curl4 Sets of 12-15 Reps
Preacher Curl on Machine4 Sets of 12-15 Reps

Tuesday: Legs Workout

Lying Hamstring Curl4 Sets of 8-12 Reps
Leg Press5 Sets of 8-12 Reps
Smith Machine Front Squat4 Sets of 12-15 Reps
Seated Leg Extension4 Sets of 12-15 Reps
Single Leg Hamstring Curl4 Sets of 10-12 Reps
Smith Machine Stiff Leg Deadlift4 Sets of 12-15 Reps

Wednesday: Shoulder Workout

regan grimes shoulder workout
via regan grimes instagram
Dumbbell Shoulder Press4 Sets of 12 Reps
Lying Cable Side Lateral Raise4 Sets of 12 Reps
Dumbbell Front Lateral Raise4 Sets of 12 Reps
Reverse Pec Dec Machine4 Sets of 10-15 Reps
Dumbbell Side Lateral Raise4 Sets of 4-10 Reps
Cable Front Raise4 Sets of 4-10 Reps

Thursday: Back Workout

Reverse Grip Lat Pulldown4 Sets of 8-12 Reps
Dumbbell Row4 Sets of 8-12 Reps
Plate Loaded T-Bar Row4 Sets of 8-10 Reps
Close Grip Cable Row4 Sets of 10-12 Reps
Reverse Seated Row Machine4 Sets of 8-12 Reps
Smith Machine Deadlift4 Sets of 8-12 Reps
Close Grip Lat Pulldown4 Sets of 15 Reps

Friday: Chest Workout

Cable Chest Fly(Warm-Up)
Incline Chest Press on Machine5 Sets of 8-12 Reps
Nautilus Press5 Sets of 8-12 Reps
Dumbbell Chest Press5 Sets of 8-10 Reps
Cable Crossover5 Sets of 8-12 Reps
Cable Crossover on Bench5 Sets of 8-12 Reps

Saturday and Sunday: Rest

  • Rest and Recovery

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