Alex hormozi workout routine-what does alex hormozi do in 2023??
Are you tired of conventional diets and workout routines that yield lackluster results? If you’re seeking a revolutionary approach to building muscle and shedding fat, look no further than the Alex Hormozi Diet. Entrepreneur and fitness guru Alex Hormozi unveils a groundbreaking strategy that shatters traditional meal structures and offers unparalleled flexibility while delivering exceptional body composition outcomes. Let’s delve into the core principles of what does alex hormozi do for a transformative diet and workout plan.
Alex hormozi training diet
Step 1: Define Your Goal and Caloric Intake
The first step is to determine your objective: whether you’re aiming to lose fat, gain muscle, or maintain your current physique. Alex Hormozi’s methodology hinges on tailoring your diet to suit your specific goals by adjusting your calorie intake. A coefficient chart assists in identifying your daily caloric target, based on your body weight and desired outcome.
Step 2: Protein Intake Calculation
Protein forms the cornerstone of the Alex Hormozi Diet. what does alex hormozi do to calculate the daily protein requirement? , simply multiply your body weight by 1. For instance, if you weigh 200 pounds, your protein intake should total 200 grams. Prioritize lean protein sources like chicken, turkey, fish, and lean beef. While the general recommendation is consuming around one gram of protein per pound of body weight, personal preferences and dietary constraints allow for slight adjustments.
Step 3: Calculating the Remaining Calorie Allowance
Subtract the calories derived from your protein sources from your total caloric intake. This calculation provides the remainder of calories that can be allocated to other food choices within your daily limit. For example, if your protein intake amounts to 1,120 calories and your daily target is 2,000 calories, you’re left with 880 calories to allocate as you wish.
Step 4: Customizing Your Meals for Flexibility
The remaining calorie allowance grants you the freedom to include a diverse array of foods, tailored to your preferences, within your daily caloric limits. While prioritizing healthier choices is advisable, the emphasis is on achieving your body composition goal—whether it’s fat loss, muscle gain, or maintenance.
Step 5: Embracing Ultimate Flexibility
One standout feature of Alex Hormozi training is its exceptional flexibility, diverging from rigid meal structures. This adaptability accounts for social events, dinners, or special occasions where higher-calorie options might be consumed. By allocating the initial meals to protein-rich options such as protein shakes and lean meats, you can effectively manage your overall calorie intake.
Step 6: Addressing Nutrient Gaps
Though the Alex Hormozi Diet primarily centers on protein and calorie intake, it’s essential to address potential nutrient deficiencies. Hormozi recommends integrating a daily multivitamin to ensure your body receives vital nutrients, particularly considering the relatively limited variety of food choices within this approach.
What does Alex Hormozi do for his diet?
| MEAL 1 – Cereal & Milk | Serving Size |
|---|---|
| Mini Wheats | 2/3 Box |
| Skim Milk | 1/2 Gallon |
| MEAL 2 – Bowl of Pasta | Serving Size |
| Pasta | Entire Box |
| Tomato Sauce (No Fat Added) | 1/2 Jar |
| MEAL 3 – Chipotle Bowl | Serving Size |
| Rice | Triple Portion |
| Black Beans | Double Portion |
| Pinto Beans | Double Portion |
| Sour Cream | 1 Serving |
| Flour Tortilla | 1 |
| MEAL 4 – Protein Shake | Serving Size |
| Egg Whites | Half Carton |
| Whey Protein | 1 Scoop |
| Oats | As much as necessary to reach 800g of carbs. |
The amount of cereal I got down each day was determine by when I started gagging. However, I always made up for it later in the day.
Side note: no, I’m not sponsored by mini wheats. But after this, I should be.
My daily fat intake came from the serving of sour cream in my chipotle bowl.
Suplements
| Supplementation | Serving Size |
|---|---|
| Creatine (Daily) | 5 Grams |
| Citrulline Malate | 6 Grams |
| BCAAs (Preworkout) | 10 Grams |
| Dextrose (Postworkout) | 120 Grams |
| Whey (Postworkout) | 50 Grams |
Workout
The Intense Alex hormozi workout routine
To complement the diet, Hormozi’s workout regimen offers an intensive approach to rapid muscle growth. This 6-week program challenges conventional training practices, focusing on volume and intensity. With a consistent 3-day on, 1-day off schedule and session durations averaging 3 hours, this program demands dedication and mental fortitude.
The workout splits focus on key compound exercises such as barbell bench press, leg press, incline DB bench, and more. Progressive overload is encouraged, with incremental increases in weight and repetitions. Notably, the regimen challenges conventional wisdom by promoting high-frequency, high-volume training, here you can see it:
| DAY 1 (AM) | SETS | REPS |
|---|---|---|
| Barbell Bench press | 5/7 | 7 |
| Banded Leg press | 7 | 25 |
| DAY 1 (PM) | SETS | REPS |
|---|---|---|
| Incline DB bench | 5 | 8/12 |
| Incline DB fly | 5 | 20 |
| One Arm DB row | 4 | 15/20 |
| Chinup | 4 | failure |
| Lat pulldown | 7 | 10 |
Don’t lock out on the leg press, keep tension on the quads primarily throughout the movement.
Incline DB flys can be substituted with incline stretch pushups off boxes.
Keep the lat pulldowns moderate to light, the goal is more contraction oriented than weight related.
For part 2 of each day you should be primarily focused on pristine technique and forget about the weight. We’re primarily trying to focus on overloading the metabolic systems for hypertrophic adaptations. In other words, you should be primarily focused on chasing muscular fatigue and the pump.
| DAY 2 (AM) | SETS | REPS |
|---|---|---|
| Barbell Bench press | 5/7 | 7 |
| Banded Leg press | 7 | 25 |
| DAY 2 (PM) | SETS | REPS |
|---|---|---|
| Barbell Back squat | 3 | 20 |
| Leg extension | varies | 150 (minium) |
| Barbell shrug w/strap | 4/5 | 25/75 |
Mix up the set and rep combinations on quad extensions. We basically destroyed ourselves ala Tom Platz style.
Utilize the same weight on barbell bench from day 1.
Increase the leg press by 25lbs compared to day 1.
We utilized a minimum of 315 on shrugs which necessitated the use of straps due to the high rep scheme.
| DAY 3 (AM) | SETS | REPS |
|---|---|---|
| Barbell Bench press | 5/7 | 7 |
| Banded Leg press | 7 | 25 |
| DAY 3 (PM) | SETS | REPS |
|---|---|---|
| A1.Seated alternating DB curl | 4 | 15 min EDT |
| A2.Tricep rope extensions | 4 | 15 min EDT |
| B1.Band resisted partial curl | 4 | 15 min EDT |
| B2.Tricep band pushdown | 4 | 15 min EDT |
| DB lateral raise | 5/6 | 150 in total |
| Arm circles w/5 lbs plate | Varies | 100 |
| Leg press calf raise | 1 superset for 15 min | 10 |
| Seated calf raise | 1 superset for 15 min | 10 |
EDT = Escalated Density Training
Arm wbork exercise selection was rotated every 4 weeks but the concept remained the same – 15 minutes of EDT training.
Utilize the same weight on barbell bench from day 1.
Utilize the same weight on leg press from day 1.
Cycle in banded lateral raises every 3rd shoulder workout for variety and growth stimulus.
Calf work can be cycled with bodyweight calf raises (1 set of 80 reps – add 20 reps per session
Alex hormozi workout routine Notable Transformations and Lessons Learned
Alex Hormozi and a group of fellow trainees embarked on this experiment to push their bodies to the limit. The outcomes were astonishing—remarkable muscle gains, strength improvements, and even fat loss were achieved. Despite initial skepticism, this intensive approach showcased the body’s capacity to adapt to new stressors, leading to rapid transformations.
In essence, the Alex hormozi workout routine and diet defy traditional norms, offering the best for achieving exceptional body composition results. By personalizing caloric intake, prioritizing protein, embracing flexibility, and challenging conventional training wisdom, individuals can unlock their potential for remarkable gains in muscle and fat loss. If you’re prepared to break free from conventional limits and embrace a revolutionary approach, the Alex Hormozi Diet and workout plan could be your transformative journey toward a better physique.
