Discover how intermittent fasting and low-rep strength training transformed my physique. I’ve been working out for a long time, primarily following traditional bodybuilding programming.
Now, in my 50s, my fitness goals have evolved beyond aesthetics as I work toward a more functional, athletic physique.
Finding a role model was easy. Terry Crews is a couple of years younger than me but has a body that looks like he’s in his 30s. He undeniably has one of the most awe-inspiring physiques in Hollywood.
Terry Crews may not be as massive as The Rock, but he’s cut, agile, and exudes athleticism, perfectly aligning with my current fitness goals.
His combination of strength, endurance, and flexibility is exactly what I’m aiming to achieve as I change my training routine to focus more on functional fitness and overall athleticism.
That’s why I decided to follow the Terry Crews diet and workout for a month. The results I achieved were beyond anything I could have expected.
I got more ripped than ever, massively improved my aerobic fitness, and got significantly stronger.
The Terry Crews Daily Routine
Early Mornings
I began training and dieting like Terry Crews on May 1st, 2024.
The early start was the first thing I had to get my head around. Terry Crews gets up at 4:45 am, so that’s what I did as well. That was an hour earlier than I usually get up. Adjusting took a while, but that extra hour made my day more productive.
At around five a.m., I followed Terry Crews’ lead and downed 24 ounces of water with a scoop of amino acids from a blender bottle. Then, after grabbing my gym bag and keys, I was on my way to the gym.
Workout Structure
By 6 a.m., I was on the gym floor. Terry does not follow a traditional bodybuilding-style split routine. Here’s what makes his workouts different:
- Each body part is worked just once per week.
- Terry Crews prioritizes compound and Olympic-style exercises.
- Plyometrics and functional fitness exercises take center stage.
- Regular running and stretching.
When it comes to sets and reps, Terry Crews focuses on going hard and heavy. His typical rep scheme looks like this:
- Set One: 10 reps.
- Set Two: 8 reps.
- Set Three: 6 reps.
- Set Four: 4 reps.
Most bodybuilders top out at six reps. The extra set of four helps gain strength rather than build muscle.
Terry Crews also likes to go to failure on bodyweight exercises such as push-ups and dips.
On some exercises (like pull-ups), he follows a descending set scheme, starting at 25 reps and working his way down to 10-12 reps.
Leg Day
Being Monday, I was about to experience Terry Crews’ leg workout. But first, there were five minutes of slow, controlled stretching. Here are the stretches that Terry – and I – followed:
Dynamic Stretches:
- Leg Swings.
- Walking Lunges.
- High Knees.
- Butt Kicks.
- Dynamic Hip Flexor Stretch.
Then, it was onto the main course. Here’s what was in front of me:
| Exercise | Set 1 Reps | Set 2 Reps | Set 3 Reps | Set 4 Reps |
| Barbell Back Squats | 8 | 10 | 6 | 4 |
| Leg Press | 8 | 10 | 6 | 4 |
| Walking Lunges | 8 | 10 | 6 | 4 |
| Bulgarian Split Squat | 8 | 10 | 6 | 4 |
| Smith Machine Squat | 8 | 10 | 6 | 4 |
Back Squat
I’d studied Terry Crews’ squat form in various YouTube clips and noticed that he squats parallel (no more profound). So, that’s what I did. Following his cue, I also rested for 90 seconds between sets.
I did the last set of four reps on each exercise with 85 percent of my one-rep max. That took a degree of mental and physical effort I wasn’t used to.
But, boy, what a difference it made! My quads, glutes, and hamstrings were demolished by 7 a.m.
But that wasn’t the end of my leg torture. After my last set of Smith machine squats, it was onto the treadmill for a four-mile run at 8 miles per hour!
When I finally limped into the gym locker room, I collapsed onto the nearest bench, drenched in sweat and utterly exhausted. Still, I had another 29 days of this ahead of me!
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Intermittent Fasting
Usually, after my workout, I’d consume a post-workout shake containing plenty of protein and carbs to refuel and fast-track amino acids to the working muscle. But that’s not part of the Terry Crews protocol.
Terry Crews is a proponent of intermittent fasting. He follows the 16:8 IF diet, with his eating window being 2 p.m. until 10 p.m.
Fortunately, Terry Crews approves of amino acid powder mixed with water during the fasting window.
So, he drinks another 24 ounces of water with a scoop of amino acid straight after the workout. Following his lead, I did the same thing.
I had another two servings of amino acids in water before my first meal at 2 p.m. I spaced them two hours apart (10 a.m. and 12 p.m.).
Even with the amino acid drinks, getting through from the end of my workout at 7:30 to my first meal at 2 p.m. was a massive challenge.
I was ravenous by nine o’clock, especially during that first week.
By week two, though, my body and mind were getting used to the new eating schedule. It was no longer a problem when Week Three rolled around.
The Diet
First Meal
My fast-breaking meal at 2 p.m. followed Terry Crews’ model. Here’s what I had that first day:
- Two rashers of bacon.
- Three-egg omelet.
- Side Salad.
This is a very protein-heavy meal. That doesn’t mean that Terry Crews is anti-carbs.
He knows they are the body’s preferred energy source and is needed to keep the muscles fully stocked with glycogen. Those carbohydrates come at dinner time.
Dinner
Here’s what I had for dinner on Day One:
- Bison ribeye.
- Sweet potatoes.
- Broccoli.
- A slice of bread.
I ate that meal at 7 p.m., thinking it would be the day. So, I was surprised to learn that Terry Crews finishes each day with a dessert at 9:45 p.m.
I found it hard to equate his ultra-ripped physique with the concept of eating a sweet treat every evening, but that’s the truth!
So, I followed Terry Crews’ example and finished each day with a slice of cheesecake!
The Rest of the Month
Every day of the week, it was the same routine. I was up at 4:45 and in the gym at 6 a.m.
Here’s a rundown of the workouts for the rest of the week:
Tuesday: Chest/Arms
| Dynamic Stretching | – |
| Push-Ups | 1 x 50 |
| Incline Bench Press | 4 x 10/8/6/4 Reps |
| Flat Barbell Bench Press | 4 x 10/8/6/4 Reps |
| Pull-Ups | 4 x 25/8/15/10-12 Reps |
| Dumbbell Curls | 4 x 10/8/6/4 Reps |
| Barbell 21 Curls | 3 x 7 Reps |
| Push-Ups/Dips Superset | 3 x Failure |
| 4-Mile Run | – |
Wednesday: Stretching/ Abs/Cardio
| Warm-Up | – |
| Push-Ups | 1 x 50 |
| Static Stretching Routine | – |
| Side Lateral Raise | 1 x 10 Reps |
| Reverse Flies | 1 x 10 Reps |
| Hanging Leg Raises | 3 x Failure |
| Crunches | 3 x Failure |
| 4-Mile Run | – |
Thursday: Back
| Dynamic Stretching | – |
| Barbell Deadlift | 4 x 10/8/6/4 reps |
| Pull-Ups | 4 x 10/8/6/4 reps |
| Side-to-Side Chin-Ups | 1 x 6 reps |
| Reverse Grip Bent-Over Rows | 4 x 10/8/6/4 reps |
| Smith Machine Bent-Over Rows | 4 x 10/8/6/4 reps |
| Seated Cable Rows | 4 x 10/8/6/4 reps |
| 4-Mile Run | – |
Friday: Shoulders / Plyometrics
| Dynamic Stretching | – |
| Upright Barbell Row | 1 x 5-6 Reps |
| Power Clean | 1 x 5-6 Reps |
| Romanian Deadlift | 1 x 6 Reps |
| Front Dumbbell Raises | 1 x 10 Reps |
| Arnold Press | 1 x 10 Reps |
| Plyometrics | – |
| 4-Mile Run | – |
The Friday plyometrics workout consisted of a circuit of four exercises:
- Box Jumps.
- Lateral Jumps.
- Burpees.
- Weighted Sled.
The first three exercises would be done for 45 seconds. Then, I’d push the weighted sled (with 100 pounds on it) a distance of 7 yards and back. After a two-minute break, I’d do it again.
There was no official training on the weekends. However, like Terry Crews, I did some active recovery exercises each day.
For me, this consisted of cycling, playing basketball, and hiking in the woods.
Terry Crews follows the 16/8 intermittent fasting protocol six days a week. Sunday is a cheat day, on which he can eat anything he desires. I followed the same routine. My Sunday treats consisted of pizza, ice cream, and cake.
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My Results
Before I started my month-long Terry Crews transformation challenge, I recorded my body measurements, weight, and body fat percentage.
I did the same thing at the end of the month. I also recorded the differences in the weights I could use for each exercise.
This allowed me to get an objective assessment of how effective the program had been for me.
Before (April 31st 2024)
| Deadlift | 4 Reps with 325 Pounds |
| Squat | 4 Reps with 275 Pounds |
| Bench Press | 4 Reps with 240 Pounds |
Measurements:
| Chest | 46 Inches |
| Arms | 17.25 Inches |
| Legs | 26 Inches |
| Waist | 37 Inches |
| Body Fat Percentage | 16.5% |
After (May 31st 2024)
After 30 days of following Terry Crews’ workout and nutrition plan, I retook my measurements to see the changes:
- Deadlift: 4 reps with 345 pounds.
- Squat: 4 reps with 290 pounds.
- Bench Press: 4 reps with 260 pounds.
Measurements:
| Chest | 46.5 inches |
| Arms | 17.25 inches |
| Legs | 27 inches |
| Waist | 35 inches |
| Body Fat Percentage | 15.25% |
These improvements show a significant increase in strength across the deadlift, squat, and bench press, along with a noticeable reduction in waist size and body fat percentage, even as other measurements remained consistent.
This reflects a leaner, more athletic physique and enhanced overall fitness.
This is precisely what I was hoping to achieve in this program, though I never expected it to happen so fast.
I was especially amazed that I dropped 1.25 percentage points of body fat while eating cheesecake every night and pizza and ice cream on Sundays!
Why it Works
Intermittent Fasting
Intermittent fasting promotes rapid fat loss by creating a caloric deficit and enhancing the body’s ability to burn fat for energy.
Eating within an eight-hour window reduces insulin levels, allowing the body to access stored fat more effectively.
This approach also boosts metabolism and increases norepinephrine levels, a hormone that helps mobilize fat stores.
According to a meta-study in the Journal of Human Nutrition and Dietetics, intermittent fasting is as good as or marginally better than continuous energy restriction for weight management.
Low Rep Strength Training
The low rep range, especially sets of four reps, is highly effective for promoting strength gains.
This rep range targets the fast-twitch muscles with the greatest potential for strength and power.
A 2021 study by Brad Schoenfeld showed that a rep range between 1-5 with 80-100 percent of one-rep-max is best for optimizing strength increase.
Lifting heavy weights with lower reps stimulates the central nervous system, increasing the efficiency of muscle recruitment and enhancing overall strength.
Combining this with functional and compound exercises engages all major muscle groups, leading to balanced and comprehensive strength development.
Compound and Functional Exercises
Terry Crews‘ emphasis on compound exercises ensures that multiple muscle groups are worked simultaneously, leading to better overall muscle development and functional strength.
These exercises mimic real-life movements, improving balance, coordination, and flexibility.
Active Recovery and Cardiovascular Health
Incorporating regular running and stretching into the routine not only enhances cardiovascular health but also aids in recovery.
Active recovery exercises like cycling, playing basketball, and hiking ensure that the body remains active without overloading it, promoting faster recovery and reducing the risk of injury.
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The Psychological Edge
Following a structured routine like Terry Crews‘ provides a psychological edge. The discipline required to wake up early, adhere to a strict workout regimen, and follow intermittent fasting cultivates mental toughness.
This mental resilience translates into other areas of life, fostering a sense of achievement and well-being.
Conclusion
My month-long experiment of following Terry Crews‘ workout and diet regimen was a transformative experience.
The combination of early mornings, intense workouts, and intermittent fasting pushed me out of my comfort zone and yielded incredible results.
I achieved significant strength gains, reduced body fat, and improved my overall fitness level. The disciplined routine also enhanced my mental toughness and productivity.
If you’re looking for a program that promotes functional fitness, strength, and mental resilience,
I highly recommend giving the Terry Crews routine a try. The results might shock you, as they did me.
Embarking on this journey requires dedication and consistency, but the rewards are well worth the effort.
So, are you ready to transform your body and mind like Terry Crews? Give it a shot, and you might be amazed at what you can achieve.