Shawn Ray Diet Plan and Workout Routine

Shawn Ray, also known as “The Giant Killer,” is a former professional bodybuilder with an impressive career spanning over three decades.

He was born on September 9, 1965, in Placentia, California Ray discovered his passion for fitness and strength training during college. 

Inspired by bodybuilding icons Chris Dickerson and Bob Paris, he achieved remarkable success in competitions, rarely placing outside the top five.

Ray’s achievements include earning his professional bodybuilding status at the 1987 National Championships and signing his first sponsorship contract in 1988. 

He has been featured in documentaries, authored the book “The Shawn Ray Way,” and appeared on numerous magazine covers. 

Ray’s impact extends beyond his accomplishments, as he has actively engaged in philanthropy, organizing charitable events, and raising funds for the Children’s Hospital of Orange County.

Shawn Ray Diet Plan and Workout Routine
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In addition to his athletic pursuits, Ray has made significant contributions to the bodybuilding community through hosting and commentating on television programs, writing for magazines, and conducting interviews. His legacy is characterized by his ability to compete against larger opponents and consistently outshine them on stage.

Outside of bodybuilding, Ray finds joy in his family life. He is a proud father of two daughters, Asia Monet and Bella Blu, with his wife, Kristie. Ray’s dedication and passion inspire aspiring athletes and enthusiasts worldwide, showcasing the rewards that come with unwavering commitment and a love for the sport.

Shawn Ray’s career as a professional bodybuilder, author, mentor, and philanthropist exemplifies his remarkable achievements and unwavering dedication. 

His impact on the bodybuilding world is undeniable, and his story inspires individuals striving to reach their full potential in the world of fitness and beyond.

Shawn Ray Diet Plan

shawn ray diet plan
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Shawn Ray, popularly known as “The Giant Killer,” understands the importance of training and maintaining a healthy, nutritious diet to achieve his remarkable physique. Despite retiring from competitive bodybuilding, Ray continues to embrace the bodybuilding lifestyle, which includes adhering to a strict diet plan that supports his muscular body. 

He follows a structured eating routine consisting of six small meals throughout the day, which helps him maintain high energy levels and fast metabolism.

During his prime bodybuilding years, Shawn consumed approximately 2700 calories daily, reflecting the substantial energy requirements of his intense training regimen. 

While he still consumes more calories than an average individual, the emphasis lies on consuming high-quality protein derived from lean meat sources.

Shawn Ray’s dedication to his diet is a testament to his commitment to maintaining his physique and overall well-being, even in retirement. 

By prioritizing proper nutrition, he ensures his body receives the necessary nutrients to support muscle growth, energy levels, and a healthy metabolism.

Shawn Ray Meal Plan

shawn ray meal plan
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Shawn Ray followed a structured meal plan during his bodybuilding career, consisting of six meals spread throughout the day. 

Here is an explanation of his meal plan:

Shawn Ray Meal 1 

  • Hibachi Chicken Breasts 250 g
  • Baked Potato 150 g
  • Broccoli

His 1st meal includes Hibachi Chicken Breasts, a Baked Potato, and Broccoli. 

The chicken breasts provide a lean source of protein, while the baked potato offers carbohydrates for energy, and the broccoli adds essential vitamins and minerals.

Shawn Ray Meal 2

  • Cans of Tuna 2
  • Spinach Salad
  • Romaine
  • Cucumber
  • Tomatoes 
  • Shredded Carrots 150 g
  • Hard-boiled Whole Eggs 4

The second meal of Shawn Ray consists of 2 cans of Tuna, a Spinach Salad with Romaine, Cucumber, Tomatoes, Shredded Carrots, and Hard-boiled Eggs. 

Tuna is rich in protein and omega-3 fatty acids, while the salad provides a variety of vegetables for fiber and nutrients. The hard-boiled eggs contribute additional protein to the meal.

Shawn Ray Meal 3

  • New York Steaks 2 
  • Steamed Broccoli 300 g

This meal features 2 New York Steaks and Steamed Broccoli. 

The New York steaks serve as a protein source and are paired with steamed broccoli to balance macronutrients and micronutrients.

Shawn Ray Meal 4

  • Fish Trout  250 g
  • Salmon
  • Baked Potatoes 150 g
  • Green Vegetables and Salad

The fourth meal of Shawn Ray includes Fish, specifically Trout or Salmon, Baked Potatoes, and Green Vegetables. Fish is an excellent source of lean protein and healthy fats. The baked potatoes offer carbohydrates, and the green vegetables contribute vitamins, minerals, and fiber.

Shawn Ray Meal 5

  • Pineapple 
  • Watermelon
  • Cantaloupe
  • Honeydew Melon and Grapes

This meal comprises a Fruit Medley consisting of Pineapple, Watermelon, Cantaloupe, Honeydew Melon, and Grapes. This refreshing and nutritious fruit combination provides natural sugars for energy and various vitamins and minerals.

Shawn Ray Meal 6

  • 12 Egg Whites
  • Steamed Broccoli
  • 2 Slices of Whole Wheat Bread
  • Peanut Butter and Jelly

His final meal consists of 12 Egg Whites, Steamed Broccoli or Asparagus, and 2 Slices of Whole Wheat Bread with Peanut Butter and Jelly. 

shawn ray supplements
via shawn ray instagram

The egg whites are protein-rich, while the steamed broccoli or asparagus adds additional nutrients—whole wheat bread with peanut butter and jelly balances carbohydrates, protein, and healthy fats.

Shawn Ray’s meal plan focuses on providing a combination of lean proteins, complex carbohydrates, healthy fats, and various fruits and vegetables. 

This ensures he receives the necessary nutrients to support muscle growth, maintain energy levels, and promote overall health and well-being.

Shawn Ray Workout Routine

shawn ray workout plan
via shawn ray instagram

Shawn Ray, renowned for his aesthetically pleasing and well-proportioned physique, followed a disciplined and cerebral approach to his training. 

Even after retiring from competitive bodybuilding, he maintained a rigorous workout regimen, dedicating numerous hours to the gym daily.

Ray’s training routine emphasized both intensity and consistency. He pushed himself to the limits during his workouts, ensuring each session was challenging and productive. 

Whether focusing on specific muscle groups or engaging in full-body activities, Shawn Ray approached each exercise with utmost dedication and determination.

By investing significant time and effort into his training, Ray was able to sculpt his physique to perfection. 

His commitment to maintaining a solid and muscular body even in retirement speaks volumes about his passion for fitness and his unwavering dedication to the sport of bodybuilding.

Day 1: Monday – Chest

Incline Dumbbell Bench Press5 Sets of 8-12 Reps
Flat Dumbbell Chest Flyes5 Sets of 8-12 Reps
Flat Bench Press5 Sets of 10-15 Reps
Cable Crossover5 Sets of 12-15 Reps

Day 2: Tuesday – Back 

Pull-Ups5 Sets of 5-10 Reps
Bent Over Dumbbell Rows5 Sets of 12-15 Reps
Wide Grip Lat Pulldowns5 Sets of 15-20 Reps
Close Grip Cable Curls5 Sets of 8-12 Reps
Barbell Rows5 Sets of 15-20 Reps

Day 3: Wednesday – Shoulder

Standing Barbell Overhead Press4 Sets of 15-20 Reps
Machine Shrugs4 Sets of 15-20 Reps
Cable Lateral Raises4 Sets of 15-20 Reps
Incline Dumbbell Rear Delt Flyes4 Sets of 15-20 Reps

Day 4: Thursday – Leg 

Leg Extensions4 Sets of 15-20 Reps
Standing Calf Raises4 Sets of 15-20 Reps
Leg Press4 Sets of 15-20 Reps
Seated Calf Raises4 Sets of 12-15 Reps
Barbell Stiff Leg Deadlifts4 Sets of 12-15 Reps

Day 5: Friday – Arms

Single Arm Preacher Curls4 sets of 15-20 reps
Dumbbell Overhead Triceps Extensions4 sets of 15-20 reps
Alternating Dumbbell Curls4 sets of 12-15 reps
Triceps Rope Pushdowns4 sets of 12-15 reps

Day 6: Saturday – Chest and Back

Incline Dumbbell Bench Press5 Sets of 8-12 Reps
Flat Dumbbell Chest Flyes5 Sets of 8-12 Reps
Close Grip Cable Curls5 Sets of 8-12 Reps
Barbell Rows5 Sets of 15-20 Reps

Day 7: Sunday

  •  Rest 

After exerting maximum effort for six consecutive days, providing the body with the necessary rest and recovery becomes essential. Shawn Ray understands the importance of rest and takes full advantage of the Sunday to allow his body to recover fully. 

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