A typical day on the Brandon Hendrickson diet consists of around 2500 calories. He consumes a healthy amount of each macronutrient. A quick calculation gives us 2,594 calories, 288 grammes of protein, 248 grammes of carbohydrates, and 54 grammes of fat. He eliminates junk food, sweets, and alcohol from his diet while training for a competition.
His eating plan is so well thought out that it guarantees he almost will never gain unwanted weight. If you’re into bodybuilding and aspire to have a bodybuilder’s physique, he just might be the perfect role model for you. So, we will discuss Brandon Hendrickson’s diet and workout plan in this post.
Table of Contents
The Brandon Meal Plan
Brandon has repeatedly shown that he will do all it takes to succeed. In his quest to become the finest in the world, Brandon says his nutrition has played a major influence. Due to his enormous size, he has carefully crafted a diet that provides him with all the nutrients he needs.
If you were looking for Brandon Hendrickson’s diet plan, you’ve found it.
The first meal at 09:30 AM consists of a half cup of oats, two whole eggs, many egg whites, Blended berries, almond milk, grapefruit, and honey with a dash of cinnamon.
The second meal at 12:30 PM entails four broccoli spears, 170 grammes of shrimp, and 1 cup of brown rice. Before the third meal, Brendon has a physical activity session at 2:00 PM. The third meal at 3:30 PM consists of half a chicken breast, half an appropriate carb dish, and a cup of green beans.
Meal 4 is at around 6:00 PM. He takes garlic green beans with olive oil-and-salt-and-pepper-seasoned grilled fish. The fifth meal at 8:00 PM consists of a bowl of jasmine rice, some broccoli, and some shrimp. The final meal of the day is at 10:00 PM. The menu contains turkey sausage, onions, and mushrooms blended into a mixture of 10 egg whites and two whole eggs.
Brandon eats a wide variety of foods, as seen in the diet plan above.
Generally, Brandon prefers carbohydrate-rich meals for his first two meals to have plenty of energy for his workouts. Throughout the rest of the day, he consumes low-carb meals that are high in other nutrients.
Food Selection
Brandon says that eating well is the first step to becoming in shape. The top bodybuilders nowadays might serve as role models for everyone who aspires to follow in their footsteps.
Brandon spreads his meals daily to keep his weight and muscles strong. And he makes sure his body gets all the nourishment it needs.
Eat these kinds of foods if you want to lose weight as Brandon does:
- Meats that are low in fat, such as chicken, fish, and lean cuts of beef
- Breakfast egg oats Berry fruits for fibre, minerals, etc.
- Fruits with a citric acid content
- Seafood
- Carb-loading rice
- Beans and broccoli are two examples of nutritious vegetables
- Olives and olive oil
What to Avoid
Knowing what you should not consume is crucial when developing a diet plan. A fitness fanatic’s diet must be severely compromised to achieve its goals.
So, if you want a body like Brandon Hendrickson’s, these are the meals you should avoid.
- Artificial sweetener
- Fast food
- Products of industrial food processing
- Those with carbonation
- Alcohol
- Tonics with synthetic stimulants
Supplements by Brandon Hendrickson
Brandon incorporates dietary supplements into his diet to fill up any nutritional gaps he may have. Listed below are Brandon’s primary nutritional supplements:
Branched-chain amino acids (BCAAs) help burn fat and keep your muscles from fading away. Increased metabolic rate means he won’t gain weight.
Brandon’s long-term muscular objectives need a high protein consumption, which he may not get from his meals alone. Protein drinks may help. Because of this, he often drinks protein smoothies.
Brandon’s diet is quite restricted, as we’ve seen. So, he takes multivitamins to give his body the nutrients it needs. As well as aiding in the development and maintenance of muscle, multivitamins may also improve mental clarity and physical stamina.
Brandon’s workouts are intense, so he takes a glutamine supplement. Thus, taking the necessary measures to facilitate speedier muscle recovery is necessary. He takes glutamine after workouts to speed up muscle repair.
When using creatine, Brandon can maintain high performance throughout his workouts. This aids both muscle development and repair.
When it comes to reducing body fat, Brandon Hendrickson relies on L-carnitine. He often starts using it a few weeks before a tournament.
Brandon Hendrickson Workout Plan
Ensure you have enough water or energy drinks before beginning your exercise or fitness regimen. For injury prevention, it’s important to warm up before exercising and to stretch your muscles afterward.
This five-day body-part split is based on Brandon Hendrickson’s YouTube Muscle & Strength training videos. The exercise may be completed in 12 weeks (including a preparatory phase) or for as long as you continue to reap the benefits.
There is also a morning and post-workout ab and cardio routine that you may try. Brandon performs cardio four to five times a week and abs every other day. We suggest including it in your routine (abdominals and cardio) three to five times a week.
Below is Brandon Hendrickson’s Workout Plan
Day 1 Chest Exercises
- Incline three sets of 12 repetitions on the bench press
- Three sets of 10-12 repetitions of incline dumbbell flyes
- Three sets of 8-10 repetitions of weighted dips
- Four sets of 10-12 repetitions of cable crossovers, with the last set being a drop set
Leg Workout on Day 2
- Four sets of twelve repetitions of the standing hamstring curl
- Four sets of ten repetitions of walking lunges
- A total of four sets of twenty repetitions of lying leg curls
- Adduction machine work: 4×15
- There were six repetitions on the high-footed leg press, followed by three sets of fourteen on the plate-loaded leg extensions
- Five sets of 10-15 repetitions of barbell back squat
- Do three sets of 20 repetitions of the narrow stance leg press
- Drop sets of one repetition of the wide stance leg press
Shoulder Workout on Day 3
- Five sets of 12-15 repetitions of the side lateral raise
- Front raise with a dumbbell, four sets of 10 reps.
- Do five sets of 10 repetitions of a reverse machine press
- Shoulder-to-leg press machine, 4 x 10 reps
- Four sets of 12-15 repetitions of the EZ bar row in an upright position
Back Workout on Day 4
- Large handle 4–5 sets of 12–15 repetitions of cable rows
- Three to four sets of twelve to fifteen repetitions of a cable pullover
- Repetition range: 12-15 times for three sets of single-arm cable rows
- Being in an overhand stance
- The optimal range of repetitions for the cable row is 12-15, and you should do three sets of this exercise
- In a prone position, perform three sets of 12-15 repetitions of the cable row
- Lat five to seven sets of eight to twelve repetitions of the pulldown
Arm Routine on Day 5
- Triceps extensions on a rope, done with one hand, cross-body style:
- 4 Sets of 12-15 Reps
- Triceps extensions on the machine, four sets of 12-15 repetitions
- Four sets of ten repetitions on the triceps dip machine
- Four sets of fifteen to twenty repetitions of the triceps kickback using a dumbbell
- The optimal range of repetitions for the dumbbell concentration curl is 12-15, and you should do four sets of the exercise
- Sets and repetitions for the machine preacher curl: 5 x 10
- Five sets of 12-15 repetitions on the single-arm machine curl
- Four sets of 12-15 repetitions of alternating dumbbell curls
- Do four sets of 10 repetitions of EZ bar curls
Morning Workout (Abdominals and Cardiovascular).
- Do four to five sets of fifteen to twenty repetitions for the hanging leg raise
- Four to five sets of fifteen to twenty repetitions, windshield wipers
- Four to five sets of 15-20 repetitions of the seated crunch
- Do 4–5 sets of 15-20 repetitions of the rope crunch
As we can see, work is required if you want to grow muscle like Brandon Hendrickson. We may learn a lot from his daily routine, which includes his nutrition and exercise regimen.
Wrap Up
The way Brandon trains is all about volume. In addition to improving his stage presence, many exercises he does are geared around creating a V Taper.
Moreover, he uses a wide variety of unconventional moves that not everyone would feel at ease replicating. Remember that this is only a starting point and that your individual needs may vary from those outlined in the programme.
Some exercises may need to be swapped out for more standard motions. This poses no issue whatsoever. Just remember what muscle group you want to work out and choose an activity that specifically targets that muscle.