Ryan Crowley Diet Plan and Workout Routine

Complete Diet Plan and Workout Routine of Ryan Crowley!

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Ryan Crowley is a bodybuilder and fitness coach who has faced numerous challenges throughout his fitness journey. From the start, he knew he was destined for more than just a men’s physique category his physique and energy demanded a more robust platform. 

Despite not having much of an off-season, Ryan’s passion and dedication drove him to push his limits and achieve a remarkable physique.

However, Ryan’s path to success has been challenging. He experienced a significant setback when he suffered a torn pec, an injury that could have easily discouraged him. But Ryan, being the determined individual he is, saw it as an opportunity to rise above and inspire others through his recovery journey.

Ryan Crowley Diet Plan and Workout Routine
via ryan crowley instagram

Although initially based in Dubai, Ryan recognized the value of seeking specialized medical care in the United States. 

While acknowledging the expertise of professionals in Dubai, he believed that the specialists in America could offer him additional insights and treatments to aid in his full recovery. 

Ryan aimed to compete again and enhance his mental well-being and overall performance by engaging in bodybuilding activities in the United States.

Ryan’s positive outlook has attracted a massive support system worldwide. While there may be some negativity and doubters, he remains motivated by the thousands of individuals who have rallied behind him, encouraging donations, messages, and kind words. 

These supporters inspire Ryan to show up fully and not disappoint those who believe in him.

ryan crowley nutrition
via ryan crowley instagram

It’s not just the average person touched by Ryan’s story. Even top professional bodybuilders, including idols like Flex Lewis and Jay Cutler, have offered support and expressed their pride in Ryan’s resilience and openness about his journey. 

This validation from his role models means the world to Ryan and reinforces his determination to make his supporters proud.

Ryan is still learning to navigate social media, where hateful comments and negativity can often overshadow positive messages. 

Despite being sensitive, Ryan strives to develop a thicker skin and not let these comments affect him. Although it’s a work in progress, he aims to focus on the positive impact he can make and push past the negativity.

Ryan’s journey of triumph over adversity has sparked interest from many who wish to hear his story in detail. People have requested him to document his experiences, and there have even been suggestions for creating a Netflix documentary. 

Ryan is eager to share his entire story, including the ups and downs, to inspire and motivate others facing their challenges.

ryan crowley pec tear recovery
via ryan crowley instagram

Through it all, Ryan remains humble and genuine, acknowledging his struggles, including being bullied as a teenager.

While he admits that negative comments still impact him, he is determined to grow and learn to ignore them, just as his mentors have advised him. Ryan Crowley’s story serves as a testament to the strength of the human spirit. 

From battling injuries to facing online criticism, he continues to push forward, driven by his desire to make a positive impact and prove that everyone can overcome obstacles with perseverance and determination. With his unwavering spirit, Ryan aims to conquer his goals and inspire and uplift others.

Ryan Crowley Diet and Nutrition Plan

ryan crowley diet plan
via ryan crowley instagram

Ryan Crowley, a proponent of drug-free bodybuilding, follows a well-structured diet plan that varies depending on the time of the year. 

During the summer months, when he aims to achieve a shredded, photoshoot-ready physique, he follows a shredding diet program. 

In contrast, he switches to a bulking program when he focuses on gaining muscle mass in the winter season. One notable aspect of Ryan’s diet is his inclusion of fruits, even during his shredding program. 

While many athletes avoid fruits due to their natural sugar content, Ryan recognizes their nutritional benefits and incorporates them into his diet. 

This demonstrates his emphasis on a balanced approach to nutrition. Counting calories and tracking macronutrients (macros) and micronutrients are crucial to Ryan’s diet philosophy. 

He believes in setting specific goals for daily calorie intake and ensuring that his meals align with his macro and micronutrient targets. This level of precision allows him to manage his nutrition to support his bodybuilding goals effectively.

Irrespective of whether Ryan is on a shredding or bulking routine, he maintains consistency in his eating habits by consuming five meals throughout the day. 

ryan crowley supplements
via ryan crowley instagram

This regular meal pattern helps him to distribute his calorie intake and optimize nutrient absorption. Overall, Ryan Crowley’s diet plan reflects his commitment to a disciplined and balanced approach to nutrition. 

By incorporating fruits and focusing on calorie and nutrient tracking, he aligns his diet with his bodybuilding goals, emphasizing physical performance and overall well-being.

Ryan Crowley Meal Plan

ryan crowley meal plan
via ryan crowley instagram

Ryan Crowley follows a disciplined approach to meals to support his fitness goals. Whether in the cutting or bulking phase, Ryan focuses on consuming balanced meals that provide him with the necessary nutrients. 

Here is a comprehensive diet and nutrition plan based on Ryan Crowley’s  approach:

Ryan Crowley Meal 1

  • 12 ounces of fruit juice
  • 1 multigrain muffin
  • 18 grams of organic strawberry fruit spread
  • 1 egg white
  • 2 whole eggs
  • 1 chicken sausage link
  • 1 whole kiwi

Ryan Crowley Meal 2

  • 3 ounces oven-roasted turkey
  • 2 slices honey wheat bread
  • 15 grams of light mayonnaise
  • 11 ounces lightly seasoned Asian medley
  • 28 grams of shredded cheddar cheese
  • 12 ounces of orange juice

Ryan Crowley Meal 3

  • 1 scoop whey protein
  • 120 grams banana

Ryan Crowley Meal 4

  • 1 scoop whey protein

Ryan Crowley Meal 5

  • 130 grams of ground turkey
  • 2 tbsp light sour cream
  • 1 whole peach
  • 125 grams of brown and wild rice
  • 28 grams of shredded cheddar cheese

In addition to these meals, Ryan incorporates 2-3 servings of fruits and 2-3 servings of vegetables into his daily diet. 

Ryan Crowley Workout Routine

ryan crowley workout
via ryan crowley instagram

Here is a breakdown of Ryan’s workout routine:


Ryan starts his workout with free work to prepare his muscles for the training session.

NeuFit Machine

Ryan uses a NeuFit machine, operated by Matt, to improve neurological activity in his chest muscles. The machine helps activate the muscles and improve contractions.

Cable Flies

Ryan begins his chest workout with cable flies. He performs multiple sets, focusing on contracting his chest muscles and getting the blood flowing.

Dumbbell Press

After the cable flies, Ryan moves on to flat, slightly inclined dumbbell presses. He progresses in weight, mentioning that he can now press up to 31 kg dumbbells in each hand.

Decline Press

Instead of dips, Ryan and his training partner decide to do decline presses. They focus on maintaining proper form and contracting the chest muscles.

Chest Activation

Ryan uses the NeuFit machine again to stimulate his chest muscles further and improve contractions. This helps him feel a fuller contraction and better activation in his pecs.

Barbell Press

Ryan performs barbell presses, weighing 300 pounds (approximately 136 kg). He pushes himself to complete the exercise with proper form and control.

Ryan Crowley’s Chest Workout

Cable Flies

Perform 4-5 sets of cable flies to warm up the chest and increase blood flow. Focus on contracting the chest muscles during each repetition.

Flat/Incline Dumbbell Press

Start with a weight that challenges you, such as 31 kg dumbbells. Perform 8-10 reps for each set, aiming for 4-5 sets. Increase the weight gradually as you progress.

Decline Press

Instead of dips, perform decline presses. Choose a weight that allows you to perform 8-10 reps with proper form and control—complete 4-5 sets of this exercise.

Machine Chest Press

Use a machine for chest press exercises. Adjust the weight according to your capabilities and perform 8-10 reps for each set. Aim for 4-5 sets.

Dumbbell Flyes

Finish off your chest workout with dumbbell flies. Choose a weight that challenges you, perform 8-10 reps, and complete 4-5 sets.

Ryan Crowley’s Back Workout


Start your back workout with pull-ups. Perform 3-4 pull-ups, aiming for 8-10 reps per set. You can use an assisted pull-up machine or resistance bands to help with the movement.

Bent-Over Barbell Rows

Grab a barbell with an overhand grip, bend your knees slightly, and lean forward. Keep your back straight as you row the barbell toward your abdomen. Perform 4-5 sets of 8-10 reps.

Lat Pulldowns

Use a lat pulldown machine and attach a wide grip bar. Sit down, grasp the bar with a wide grip, and pull it towards your upper chest while keeping your back straight. Perform 4-5 sets of 8-10 reps.

Dumbbell Rows

ryan crowley dumbbell press
via ryan crowley instagram

Place one knee and hand on a bench, with your back parallel to the ground. Hold a dumbbell in your free hand and row it up towards your torso while keeping your elbow close to your body. Perform 4-5 sets of 8-10 reps on each side.

Seated Cable Rows

Sit on a seated cable row machine with your feet on the footrests and your knees slightly bent. Grab the handle with an overhand grip and pull it toward your abdomen while keeping your back straight. Perform 4-5 sets of 8-10 reps.


Lie on a hyperextension bench with your feet anchored and your upper body hanging off the bench. Engage your lower back muscles to lift your upper body until it aligns with your legs. Lower back down and repeat for 4-5 sets of 12-15 reps.

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Tikkay Khan
Tikkay Khan
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