Tom Platz Diet Plan and Workout Routine

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In the vast bodybuilding industry, where strength meets artistry, one figure stands as a true icon, forging a legacy that transcends mere muscle and sinew.

Born on June 26, 1955, in the heartland of the USA, Tom Platz emerged as a colossus of the iron world, driven by a passion ignited at a tender age.

At 9 years old, Tom’s life turned fateful when destiny presented him with a captivating photograph. It depicted Dave Draper, a muscle titan standing tall on a beach, clutching the legendary Weider Crusher. 

The sheer power and magnificence emanating from Dave’s physique left an indelible mark on young Tom’s impressionable mind, forever altering the course of his existence.

For Tom, that moment was nothing short of a divine calling. This transformational experience set him on an unwavering path toward weight training and pursuing a sculpted physique. 

It was a revelation that resonated deep within his core, infusing him with an unwavering determination to sculpt his body into a living testament of power and grace. Fueling his aspiration was yet another image that captured Tom’s imagination with its sheer intensity. 

Tom Platz Diet Plan and Workout Routine
via tom platz Instagram / flexonline

The photograph showcased the iconic Arnold Schwarzenegger, his arms bulging with raw strength, as he consumed a protein shake. Tom’s resolve solidified at this moment, and a burning desire to become Mr. Universe took hold of his young heart.

As Tom’s bodybuilding journey unfolded, he set out on a relentless pursuit of excellence. His dedication led him to the bustling city of Kansas, where he stood, already a formidable force at age 15, his physique boasting a solid 165 pounds with remarkable chest and back development. 

Eager to share his passion and knowledge, he embarked on a mission to become a trainer at the European Health Spa, riding his motorcycle to the doors of opportunity.

With boundless enthusiasm and a reservoir of wisdom far beyond his years, Tom seized the moment, impressing the spa’s owner with his unwavering dedication to the art of weight training. 

This encounter marked the genesis of Tom’s career, the beginning of his journey as a devoted bodybuilder, a beacon of support, and a paragon of dedication throughout the vibrant era of the 1980s.

But Tom’s journey was not merely one of personal growth and triumph. It was a saga of remarkable accomplishments that etched his name into the annals of bodybuilding history. 

As his physique continued to evolve, Tom’s quest for knowledge led him to renowned fitness institutions, earning him a Master’s in Fitness Science and a Bachelor’s degree in Physiology and Nutrition from esteemed universities. 

His insatiable thirst for understanding even led him to acquire a Master’s in Business Administration, honing his understanding and shaping his multifaceted persona.

In 1973, Tom stepped onto the competitive stage, embarking on an amateur career that paved the way for illustrious victories. 

tom platz meal plan
via tom platz instagram

Five years of unwavering dedication culminated in a resounding triumph in the middleweight division of the 1978 World Amateur Championships, a testament to his relentless pursuit of greatness.

With his knowledge, physique, and a mere $50 in his pocket, Tom Platz set his sights on California in 1978, ready to embark on a nine-year professional bodybuilding odyssey. 

Throughout his career, he consistently ranked among the elite, placing within the top ten of his competitions. In 1981, his unwavering talent and dedication propelled him to a remarkable third-place finish, etching his name among the sport’s luminaries.

However, Tom’s impact on bodybuilding extended far beyond the competitive stage. Armed with a wealth of knowledge and an unyielding desire to share it, he transitioned into academia, becoming a respected professor and director, imparting his wisdom to aspiring fitness enthusiasts and shaping the minds of future generations.

The legendary iron sculptor Tom Platz transformed the bodybuilding world through his unwavering dedication, revolutionary leg training methods, and profound influence on the fitness industry. 

A figure of awe-inspiring power and artistic finesse, his story will forever echo through the halls of bodybuilding lore, inspiring generations to push beyond their limits and carve their path to greatness.

Tom Platz Diet and Nutrition Plan

Tom Platz, the legendary bodybuilder known for his exceptional strength and size gains, adheres to a tried-and-true old-school diet plan that prioritizes wholesome, nutrient-dense foods. 

His approach involves incorporating high-quality protein sources, such as eggs, beef, and chicken, to fuel his muscle-building endeavors.

Unlike contemporary trends that promote skinless chicken breasts, Tom prefers poultry with the skin intact and meat on the bone. 

He emphasizes the importance of consuming the skin, as it offers valuable nutrition, and believes that the meat closest to the bone provides additional benefits: Turkey legs, chicken legs, oxtail stew, and rib-eye steak feature prominently in his dietary repertoire.

Tom also steers clear of eating only egg whites instead of opting for whole eggs. Recognizing the nutritional value of the yolk, he consumes a substantial quantity of eggs for breakfast, often consuming around a dozen eggs during his competitive years. 

This approach ensures that his body receives essential nutrients within the egg. Processed foods have no place in Tom’s diet plan. He advocates for a “farm-to-mouth” approach, emphasizing the importance of consuming food in its most natural and unprocessed form. 

He encourages individuals to seek out whole, unadulterated food sources whenever possible, prioritizing fresh, locally sourced ingredients.

While most processed meats are excluded from his diet, bacon is in Tom’s meal plan. It serves as a breakfast staple, providing a flavorful and protein-rich addition to his nutrition regimen.

Tom Platz Meal Plan

Tom Platz follows a five-meal-a-day schedule during his bulking phase to support his training goals. 

Let’s explore the food items that comprise Tom Platz’s meal plan:

Tom Platz Meal 1

Tom Platz Meal 2

  • Baked potatoes 100 g
  • Beef steak 300 g
  • Fibrous vegetables 200 g

Tom Platz Meal 3

  • Almonds milk 1 cup
  • Protein powder
  • Ice cream 1 cup

Tom Platz Meal 4

  • Baked potatoes 100 g
  • Chicken off-the-bone 300 g
  • Fibrous vegetables 150 g

Tom Platz Meal 5

  • Turkey off-the-bone 250 g
  • Fibrous vegetables with salad 200 g
  • Ice cream 1 cup
  • Fresh Fruit

Tom Platz Supplements

In an age where the supplement market was limited, Tom Platz relied on a select few supplements to support his training and overall health. 

During his competitive years, the available options were far from the extensive range seen today, and Tom’s supplement regimen primarily consisted of bare essentials.

One notable addition to his supplement routine was desiccated liver, a concentrated form of liver that provides a dense source of protein, iron, and vitamin B12. 

Tom found value in incorporating desiccated liver pills into his daily intake, consuming approximately 75 daily. This allowed him to enhance his protein intake and optimize the essential nutrients needed for muscle growth and overall vitality.

Beyond desiccated liver, Tom and his contemporaries turned to natural food extracts and ingredients to supplement their diets. 

Brewer’s yeast, known for its nutritional profile rich in B vitamins and protein, was a common choice. These food extracts provided an additional source of essential nutrients, complementing Tom’s whole-food-based diet.

However, it’s worth noting that during Tom’s competitive years, the supplement landscape significantly differed from today’s. Advanced formulations, pre-workouts, and specialized products were not widely available. 

Tom and his fellow bodybuilders relied primarily on wholesome food sources to meet their nutritional needs, with supplements as a supplemental boost.

Regarding more conventional supplements, Tom mentioned using essential multivitamins like One-a-Day to ensure he met his daily vitamin and mineral requirements. 

These served as a foundation for overall health and wellness, providing the necessary micronutrients to support his training and recovery.

Tom’s approach to supplements reflected the simplicity and resourcefulness of his era. While the choices may have been limited compared to modern times, he focused on incorporating natural, nutrient-dense sources such as desiccated liver and food extracts to complement his whole-food diet. 

His supplement intake aimed to provide the necessary building blocks for muscle growth, overall health, and optimal performance.

Tom Platz’s success serves as a reminder that while supplements can support training goals, a foundation of proper nutrition, hard work, and dedication remain the cornerstones of achieving greatness in bodybuilding.

Tom Platz Workout Routine

tom platz workout routine
via tom platz instagram

Tom Platz’s mythical physique was developed through brutal workout sessions that pushed the boundaries of physical and mental endurance. His workout routine consisted of intense exercises six days a week, with a unique focus on the mind-muscle connection.

Mondays and Thursdays were particularly demanding, as Tom dedicated the morning and evening to his training. This unwavering commitment exemplified his relentless pursuit of excellence.

While physical determination was essential, Tom recognized the significance of mental fortitude in maximizing his training potential. 

He employed various psychological strategies to tap into his untapped reserves of strength, especially for his leg workouts. One such technique involved wearing high socks during workouts, making himself appear shorter in the mirror. 

By tricking his mind into perceiving a shorter stature, Tom prepared himself to handle heavier weights mentally. This clever psychological hack fueled his determination to push beyond perceived limits and embrace the challenge of lifting massive loads.

tom platz shoulder training
via tom platz instagram

Tom’s workouts prioritized building strength, size, and incredible leg development. 

While specific details of his routine may vary over time, the following overview captures the essence of his training style:

Monday and Thursday Training

Morning Workout

Dumbbell Bench Press10 Sets, 5-15 Reps
Lateral Raises6 Sets, 15-20 Reps
Cable Lateral Raises3 Sets, AMRAP
Standing Calf Raises4 Sets, 50 Reps
Seated Calf Raises3 Sets, AMRAP
Bench Press Supersetted with Dumbbell Flys5 Sets, 5-10 Reps
Barbell Upright Rows6 Sets, 8-12 Reps

Evening Workout

Chin-Ups6 Sets, 15-20 Reps
Seated Cable Rows6 Sets, 20-25 Reps
Behind the Neck Military Press5 Sets, 8-10 Reps
Bent-Over Dumbbell Laterals4 Sets, 10-12 Reps
Barbell Bent-Over Rows6 Sets, 12-15 Reps

Tuesday and Friday Training

Dumbbell Curls6 Ssets, 8-12 Reps
Close-Grip Bench Press6 Sets, 6-10 Reps
Barbell Curls4 Sets, 6-10 Reps
Crunches2 Sets, 100 Reps
Russian Twists1 Set for 10 Mins
Roman Chair Sit-Ups4 Sets, AMRAP
Standing Calf Raises4 Sets, 50 Reps
Cable Pushdowns4 Sets,12-15 Reps
Wrist Curls4 Sets, 15-20 Reps
Seated Calf Raises3 Sets, AMRAP

Wednesday and Saturday Training

Squats2 Sets, 25-50 Reps
Hack Squats4 Sets, 15-20 Reps
Seated Calf Raises3 Sets, AMRAP
Crunches2 Sets, 100 Reps
Russian Twists1 Set for 10 Mins
Roman Chair Sit-Ups4 Sets, AMRAP
Leg Extensions4 Sets, 15-20 Reps
Leg Curls6 Sets, 12-15 Reps
Standing Calf Raises4 Sets, 50 Reps

Tom Platz Leg Workout

Tom Platz’s awe-inspiring leg development resulted from his relentless dedication and intense leg training sessions. 

In the early 1980s, he took his leg workouts to another level, pushing himself to new extremes and leaving no fiber untouched.

During this period, Tom trained his legs with unparalleled intensity, ensuring that every muscle group within his lower body received thorough attention. 

His leg training routine at the time included the following exercises and sets:


  • Weight: Up to a maximum of 635 lbs
  • Sets: 8-10 sets
  • Reps: 8-20 reps per set

Hack Squats

  • Weight: Up to a maximum of 500 lbs
  • Sets: 5 sets
  • Reps: 12-15 reps per set

Lying Leg Curls

  • Weight: Up to a maximum of 240 lbs
  • Sets: 6-10 sets
  • Reps: 10-15 reps per set

Leg Extensions

  • Weight: Up to a maximum of 350 lbs
  • Sets: 5-8 sets
  • Reps: 10-15 reps per set

Standing Calf Raises

  • Weight: Up to a maximum of 500 lbs
  • Sets: 3-4 sets
  • Reps: 10-15 reps per set

Seated Calf Raises

  • Weight: Up to a maximum of 250 lbs
  • Sets: 3-4 sets
  • Reps: 10-15 reps per set

Hack Machine Calf Raises

  • Weight: Up to a maximum of 400 lbs
  • Sets: 3-4 sets
  • Reps: 10-15 reps per set

Tom’s leg workout routine was characterized by heavy weights, high volume, and a wide range of exercises targeting different aspects of leg development.

Squats, the cornerstone of his leg training, allowed him to handle remarkable weights while challenging his strength and endurance.

tom platz leg training
via tom platz instagram

Hack squats, lying leg curls, and leg extensions further targeted specific muscle groups within the legs, promoting comprehensive development. 

Tom incorporated standing calf raises, seated calf raises, and hack machine calf raises, focusing on the gastrocnemius and soleus muscles to enhance calf development. Tom Platz’s leg workout epitomized the relentless pursuit of size, strength, and definition. 

His commitment to pushing beyond his limits and hammering every fiber of his legs led to the awe-inspiring development that made him a legend in bodybuilding.

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