Ross Dickerson Diet Plan and Workout Routine

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In the world of physique modeling and bodybuilding, few have captivated an audience and motivated aspiring athletes quite like Ross Dickerson.

His aesthetic physique, relatable journey, and commitment to helping others have made him one of the industry’s most influential figures.

Ross Dickerson’s path from average teenager to fitness icon illustrates the power of perseverance and passion. 

By examining his background, competitive rise, training approach, and philanthropy, one gains insight into how Ross Dickerson transformed into an inspirational leader.

Humble Beginnings

Ross Dickerson Diet Plan and Workout Routine
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Born in 1989 in London, Ross Dickerson spent his formative years shuttling between the United Kingdom and the United States due to his family’s frequent moves. 

The constant upheaval left young Ross directionless and struggling to establish himself. However, this restless adolescence ignited a fire within Ross to take control of his life.

At age 19, Ross Dickerson returned to London eager to build meaningful connections and cultivate community. He began training at the gym to get fit, never expecting it to ignite a passion. 

But over time, the iron became an outlet for self-improvement and a social circle took shape.

Discovering His Lifelong Passion

ross dickerson fitness
via ross dickerson instagram

Within just a couple of years after first stepping into the gym, Ross Dickerson realized he had found more than just a hobby – bodybuilding and fitness became central to his lifestyle. 

He tirelessly educated himself on training techniques and nutrition to accelerate development. Seeing tangible improvements in his physique motivated Ross to immerse himself fully in the iron game. 

He took fitness courses and landed work as a tennis coach to expand his expertise. Ross also began connecting with fellow gym-goers, establishing important mentorships and friendships along the way.

Competitive Ascent and Industry Influence

ross dickerson tattoos
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By 2013, Ross Dickerson’s physique had developed to the point of turning heads at the prestigious BodyPower Expo. 

Sponsors took notice, laying the foundation for his flourishing career in physique modeling and content creation.

After earning his pro card, Ross Dickerson captured first place at the WBFF European Championships. His growing profile led him to launch a personalized online coaching business and lifestyle brand. 

Today, Ross Dickerson inspires hordes of followers through motivational content emphasizing consistency and goal setting.

A Selfless Approach

ross dickerson biography
via ross dickerson instagram

Despite his competitive success, Ross Dickerson remains devoted to bettering the fitness community through education. 

He tirelessly creates free guides and custom plans for those seeking physique and performance improvements. Ross Dickerson also continues providing personal attention to followers, reflecting his mission of uplifting others.

This spirit of service illuminates the greater meaning behind Ross Dickerson’s journey. His platform exists not for self-glorification but for creating opportunities for collective growth. 

Ross Dickerson embodies the notion that true rewards stem from empowering those around us. His example serves as inspiration that with passion and purpose, we can achieve greatness together.

Ross Dickerson’s ascent from uncertain youth to distinguished fitness role model exemplifies perseverance and passion transforming lives. 

His unrelenting drive built an impressive physique and career, but his real impact shines through service to others. 

Ross Dickerson outlines the path to making fitness both a lifestyle and a platform for unity. By taking his ethos to heart, we too can become leaders committed to progress and community.

Ross Dickerson Diet and Nutrition Plan

Ross Dickerson follows a strategic and adaptable diet and nutrition plan to maintain his impressive physique throughout the year. 

His approach revolves around alternating between bulking and cutting phases, catering to his hard-gainer metabolism and ensuring he stays both muscular and aesthetically pleasing. 

Let’s delve into his seasonal nutrition strategy:

Bulking Phase (November – February):

During the bulking phase, Ross Dickerson focuses on consuming a surplus of calories to promote muscle growth and size. 

His diet is rich in macronutrients, particularly protein, and carbohydrates, to provide the necessary energy for intense workouts and muscle recovery. 

He emphasizes clean, whole foods to fuel his body effectively and minimize unnecessary fat gain. His bulking diet may include:

ross dickerson nutrition
via ross dickerson instagram


Lean sources of protein such as chicken breast, turkey, lean cuts of beef, eggs, and fish.


Complex carbohydrates like brown rice, quinoa, sweet potatoes, oats, and whole-grain bread fuel his workouts and replenish glycogen stores.


Healthy fats from sources like avocados, nuts, seeds, and olive oil support hormone production and overall health.

Cutting Phase (March-May)

As the competition season approaches, Ross shifts to a cutting phase to reduce body fat while preserving muscle mass. 

During this period, he focuses on creating a calorie deficit by slightly reducing his overall caloric intake. His cutting diet may look like this:


Maintains a high protein intake to preserve muscle mass and support fat loss.


Adjusts carbohydrate intake, focusing on slower-digesting options and controlling portion sizes to manage energy levels and promote fat loss.


Continues to include healthy fats, albeit in controlled amounts, to support satiety and essential nutrient absorption.

Maintenance Phase (June – October)

After the competition, Ross Dickerson transitions into a maintenance phase to sustain his sculpted physique while allowing his body to recover from the intense cutting phase. 

His nutrition plan during this time involves:


Keeps protein intake consistent to support muscle maintenance and recovery.


Adjusts carbohydrate intake to meet his energy needs without significant changes in body composition.


Continue consuming healthy fats to maintain hormonal balance and overall health.

Throughout all phases of his nutrition plan, Ross emphasizes the importance of staying hydrated by drinking plenty of water and incorporating nutrient-dense foods. 

He also pays attention to portion control and timing his meals to optimize energy levels for workouts and recovery.

Ross Dickerson Meal Plan

Here’s Ross Dickerson’s meal plan:

Meal 1: Breakfast

  • 2 ounces Oats
  • 1 Scoop Whey Protein
  • 4 ounces of Skim Milk
  • 4 ounces Water
  • 1 tablespoon Peanut Butter

Meal 2: Mid-Morning Snack

  • 2 Whole Eggs
  • 3 Egg Whites

Meal 3: Lunch

  • 3 ounces Almonds
  • 3 ounces Blueberries

Meal 4: Afternoon

  • 8 ounces of Ground Turkey Breast
  • 4 ounces Onions
  • 4 ounces Peppers
  • 8 ounces Sweet Potato
  • 3-4 ounces of Green Beans
  • 1 teaspoon Coconut Oil

Meal 5: Pre-Workout Snack

  • 1 Apple
  • 2-3 tablespoons Peanut Butter

Meal 6: Post-Workout

  • 3 ½ ounces Tuna
  • Salad (assumed to be a mix of leafy greens and vegetables)

Meal 7: Dinner

  • 7 ½ ounces Chicken Breast
  • 6 ounces Brown Rice
  • 2-3 ounces Snap Peas
  • 4 ounces Onions
  • 4 ounces Peppers

Meal 8: Evening Snack

  • 1 Scoop Whey Protein
  • 5-6 ounces Cottage Cheese or Fat-Free Greek Yogurt

Ross Dickerson Workout Routine

ross dickerson workout plan
via ross dickerson instagram

Ross Dickerson’s workout routine focuses on targeting different muscle groups throughout the week with a combination of compound and isolation exercises.

His approach has evolved from solo workouts to partnering up with a gym buddy for increased motivation and support. 

Here’s an overview of his standard training week:

Monday: Chest/Biceps Workout

ross dickerson biceps
via ross dickerson instagram
Flat Bench Press4 x 10
Dumbbell Fly3 x 10-12
Decline Dumbbell Press4 x 10
Cable Fly3 x 10-12
EZ-Bar Curl4 x 10
Cable Rope Curls3 x 10-12

Tuesday: Quads/Hamstrings Workout

Leg Extension4 x 10
Squats4 x 10
Leg Press4 x 10
Leg Curl3 x 10
Deadlifts4 x 10
Leg Curl4 x 12

Wednesday: Abs Workout

Decline Bench Oblique Crunch4 x 12-15
Hanging Leg Raise5 x 12-15
Cable Rope Crunch3 x 20
Ab Machine3 x 25-30

Thursday: Back/Triceps Workout

ross dickerson back workout
via ross dickerson instagram
Seated Row3 x 10
T-Bar Row4 x 10
Upper Back Row3 x 12
Lateral Pulldown4 x 10
Single Arm Close Grip Pulldown3 x 12
Bench Dips4 x 10
Dumbbell Overhead Extension3 x 12
Cable Rope Extension3 x 12

Friday: Shoulders/Traps Workout

Dumbbell Shoulder Press3 x 10
Arnold Press4 x 10
Smith Machine Shoulder Press3 x 12
Lateral Raise3 x 12
Rear Delt Raise3 x 12
Smith Machine Shrugs4-5 x 12

Saturday: Cardio/Abs Workout

Lower Crunch3 x 15-20
Hanging Leg Raise3 x 15-20
TRX or Normal Squat Thrusts3 x 20-30
Swiss Ball Crunch3 x 15-20
Russian Twist3 x 20-30
V-Sit Crunch3 x 15-20
Bicycle Crunch3 x 20-30
Mountain Climbers3 x 20-30

Ross Dickerson’s routine emphasizes compound movements for muscle development and isolation exercises for sculpting and definition. 

His dedication to maintaining a balanced physique is evident in his targeted approach to training different muscle groups throughout the week. 

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Tikkay Khan
Tikkay Khan is here to help your class through the creation and find what is real, active, constant, and usable. And most essential, what is best for you and that healthy life you are putting together. We treat the health and fitness principle that concerns plus anything else that is great, important, or perhaps also life-changing. Our object is to help you get healthy lives every day to live your best life. We give you the tools and guidelines for your health and fitness. Whether we are discussing exercises, breathing, mind energy, health tips, diet plans, weight loss, and weight gain. You can believe that all the content of Tikkaykhan is evidence-based and expert-approved by the medical doctors of our team. Tikkay Khan is a fitness icon, influencer, and fitness instructor/consultant. He had helped hundreds of people find ways to become more fit and healthy through a balanced life focusing on an individualized approach to their nutrition and fitness.

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