Flex Wheeler Diet and Workout Routine

Are you a workout and diet enthusiast looking for the best diet plan and routine? Then you are not far from getting the best diet and workout routine. Flex Wheeler’s diet plan, workout routine, and supplements will help you to achieve that dream in less time. 

Flex Wheeler is one of the most renowned bodybuilders of all time. In his prime, Wheeler worked his way to one of the world’s best and most admirable physiques. Since discovering the secrets to bodybuilding, Flex Wheeler has continued to inspire other aspiring bodybuilders globally. 

If you are a workout enthusiast looking for the perfect workout routine and diet plan to improve your body, the Flex Wheeler plan is one you must follow. Continue reading to find out how to improve your body’s overall health with the Flex Wheeler diet and workout routine. 

Who Is Flex Wheeler?

Like all other workout enthusiasts, Flex Wheeler decided to find the secrets to bodybuilding. As a teen, Wheeler performed excellently as a martial artist and athlete. He later switched to bodybuilding when he discovered its secrets.

Flex Wheeler combined several nutrients that aided his overall body development. When he combined his ideal diet plan with his positive mindset and strict workout routine, he discovered something most bodybuilders did not. His discovery in the fitness and wellness industry led him to win several titles. He has won accolades as a four-time winner of the Arnold Classic. Additionally, Flex Wheeler has severally finished in the top five spots for Mr. Olympia.

Flex Wheeler’s Diet Plan

Flex Wheeler had a weak, skinny physique before he decided to enter into bodybuilding. Wheeler chose to complement his workout routine with nutrient-rich foods with higher calorie intake. Interestingly, since he was also a martial artist, Wheeler avoided taking foods with too many calories. 

After speaking with several dieticians, he formed his diet plan to suit his bodybuilder and martial artist needs. His diet helped him to tone his muscular physique to his taste. His diet plan caught the attention of several fitness enthusiasts and bodybuilders. 

Flex Wheeler’s diet plan stands out because he modifies his plan according to the seasons. During on-seasons, Wheeler consumes bigger meals to complement his intense exercise routine. On the other hand, Wheeler enjoys smaller, healthy meals during the off-season. Interestingly, both his meals contain the same amount of nutrients to help your body. 

Wheeler’s On-Season Plan

Flex Wheeler has several meals for his on-season diet. These can include liquid egg white (1.5 cups), two whole eggs, one tablespoon of peanut butter, and one cup of oatmeal for one meal. For the second meal, you can use a salad and six ounces of grilled chicken breast. Another alternative you could take is six ounces of ground turkey, broccoli, and a cup of white rice. 

If you still want more, you can follow Wheeler’s fourth meal plan. The meal consists of two scoops of whey protein, one tablespoon of peanut butter, and one banana. Alternatively, the fifth meal consists of one cup of brown rice, six ounces of steak, and asparagus. The sixth meal for the on-season period is six ounces of grilled chicken breast, spinach, and one cup of sweet potato. 

Wheeler’s Off-Season Plan

Flex Wheeler also has exciting off-season diets to help you meet your nutrient requirements. The first meal for the off-season plan is two and a half cups of liquid egg white mixed with a cup of oatmeal. Alternatively, you could take 12 ounces of chicken breast, a cup of brown rice, and steamed veggies. 

The third meal consists of 12 ounces of beef tenderloin mixed with one medium-sized sweet potato. The fourth meal is the same as the third, while you can enjoy a cup of brown rice mixed with 12 ounces of chicken breast for the fifth meal.

For the sixth meal, you can mix steamed broccoli with 12 pounds of tilapia or halibut. The seventh meal is almost the same as the sixth one. Hence, you have a variety of meals to consider. The meal plan advises taking medium-sized or smaller meals at shorter intervals to help his bodybuilding goals.

How the Diet Plans Work

Flex Wheeler formed his nutrition plan according to his work rate, and he discovered that his metabolism reached higher levels when he had intense workouts. Consequently, he decided to eat different food in both seasons to replenish the energy lost and keep him refreshed. 

Wheeler also ate eight times daily when he trained too much, and he noted that he survived on two meals daily if he wasn’t working out. Additionally, it would help if you took a lot of water when using Flex Wheeler’s meal/diet plan. Also, note that drinking lots of water is essential to achieve optimum performance in the Flex Wheeler plan. 

While Wheeler is less than 5’7″, he weighs about 230 pounds, which is impressive. He has never been a fan of bulky shapes. Hence, his diet plan helps him remain in form after workouts. 

What You Must Consume in This Plan

It is challenging to build a beautiful physique. You have to follow a strict diet to enjoy top-tier performance results. If you never knew, dieting matters more if you want to enjoy natural bodybuilding results. If you’re going to get a muscular and aesthetic physique like that of Flex Wheeler’s, you must leverage these foods:

  • White eggs or other types of eggs
  • White or brown rice for carbs and other additional nutrients
  • Lean beef, chicken breasts, or other similar proteinous meals
  • Fish
  • Vegetable salads
  • Clean vegetables such as broccoli 
  • Oatmeal in the morning
  • Nuts
  • Green leaves
  • Sweet potato
  • Several fruits like banana

What Not to Consume

You must make sacrifices to enjoy a perfect shape like Wheeler. The greatest of these sacrifices include your diet. You will have to forfeit several meals if you’re going to enjoy a perfect body. You must avoid these foods to get a great body like that of Flex Wheeler:

  • Fried food
  • Alcohol
  • Fast food
  • Sugar
  • Oily food
  • Artificial food additives

Wheeler’s Supplements

Flex Wheeler opted for several supplements to help his body get all the required nutrition. He used supplements because he had a kidney problem that did not allow him to consume certain foods. Using these supplements also allowed him to enjoy enough energy during and after his workout sessions. Additionally, these supplements aided his muscles in growing and recovering.

Here are some supplements added to Wheeler’s diet:


Flex Wheeler used BCAA to help him eliminate excess fat. Additionally, the BCAA also enabled him to develop beautifully-shaped muscles. Due to the rich amino acids in the supplement, Wheeler also helped increase his body’s metabolic rate. 

Whey Protein

Flex Wheeler uses whey protein several times a day for faster muscle growth. The bodybuilder used the supplement with his meals and even took them separately. 


Another essential supplement in Flex Wheeler’s diet is L-Glutamine. The supplement helped Wheeler’s muscles to remain in shape. Furthermore, the supplement helped prevent muscle breakdown and encouraged faster recovery after tedious workouts.

Creatine Monohydrate

Flex Wheeler knew he needed to stay focused and energized during his workout sessions. Hence, the bodybuilder used creatine monohydrate for this purpose. He took the supplement regularly, particularly before his training sessions. 

Other Supplements

Flex Wheeler also depended on other supplements for a wholesome workout and bodybuilding experience. Some other supplements he combined with his diets and workout routines include niacin, caffeine, and taurine. These supplements also played essential roles in the perfect shape obtained by the workout enthusiast. 


  • Easy to use
  • Different meal plans
  • Off and on-season meals
  • Easy-to-prepare meals
  • Handy supplements 
  • No need for synthetics


  • You need to work out for more effect


Flex Wheeler’s diet and workout routine open a portal to the best diet plan and supplements to help workout enthusiasts achieve their goals. The bodybuilder used his experience since his teenage years to create these diet plans and supplement lists. 

Unlike other bodybuilders, Wheeler understood bodybuilders’ issues while trying to get the perfect body. Since he was deliberate about his goals and how to get there, he knew what to do. Hence, the results he obtained are not a mistake. Instead, these results reflect his hard work and dedication to bodybuilding. 

Wheeler advises bodybuilders to sacrifice certain foods and stick to his diet plan and supplements while trying to get the perfect body. You need to consider Wheeler’s diet plan to achieve your goals within the specified period without faltering. Additionally, you must note that the bodybuilder has different diets for off and on-season. You must not use off-season diets for on-season diets to obtain outstanding results. 

Also, remember that diet is as important as your workout routine. Ensure to consume the supplements mentioned above to enjoy the best effects during and after your workout sessions. Keep strictly to these Flex Wheeler’s instructions, and you will have a perfect summer body.

Niklas Lampi

My name is Niklas Lampi and I work as a fitness writer, nutritional consultant and personal trainer. My favourite exercise is the bench press and my favourite food is pizza!

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