Andrew Tate Workout Routine and Diet (One Meal A Day)

Written by James C., M.S.(C), PT

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andrew tate workout routine and diet

Welcome to a comprehensive guide on the Andrew Tate workout routine and diet plan.

This guide will take you through the intricate details of Andrew’s regimented lifestyle, from his arduous workout routines to his disciplined dieting principles.

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As we unravel the secrets behind his well-sculpted physique, you’ll discover the determination and dedication required to stand in the champion’s shoes.

If you’re ready to challenge your limits and redefine your fitness goals, keep reading.

This might just be the transformational guide you’ve been waiting for.

Andrew Tate Workout Routine

Andrew Tate’s Training Philosophy

Andrew Tate’s training philosophy is rooted in two primary principles: discipline and consistency.

As a world champion, Andrew Tate understands that maintaining peak physical condition requires a steadfast commitment to a rigorous workout routine.

He firmly believes in challenging his body’s limits, but also emphasizes the importance of adequate rest and recovery.

To him, training is not just about physical endurance; it’s a mental game.

According to Tate, willpower and mental fortitude are just as crucial as physical strength in achieving your fitness goals.

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He often remarks, “Champions aren’t made in gyms, they’re made from something deep inside them – a desire, a dream, a vision.”

This statement encapsulates his philosophy that training is as much about forging mental toughness as it is about physical fitness.

The Mindset

Andrew Tate does not believe in taking it easy, especially when it comes to starting the day.

In fact, in one of his viral videos, he controversially stated that men are “losers” if they don’t kick off their day with a grueling workout.

To him, this is more than just a morning routine; it’s the very first achievement of the day.

He insists on getting up early in the morning, not allowing the comfort of the bed to overpower his dedication to training.

Consequently, he ensures that even before the day has fully begun, he has already accomplished something substantial, setting a positive tone for the rest of the day.

This approach resonates with his philosophy of discipline and consistency, as he sees each morning workout as a way to reaffirm his commitment to fitness goals.

Weekly Training Schedule

Day 1: Chest and Kickboxing

On the first day of the week, Andrew kick-starts his routine with a solid chest workout, followed by a vigorous kickboxing session to hone his combat skills. He maintains a balance between strength training and combat exercise, diligently following the set and rep count for each exercise.

  • Bench Press: 4 sets, 8-10 reps
  • Incline Dumbbell Press: 3 sets, 10-12 reps
  • Dips for Chest: 3 sets, 15 reps
  • Cable Crossover: 3 sets, 15 reps
  • Kickboxing training: 1 hour

Day 2: Back and Muay Thai

Day two is dedicated to back exercises and Muay Thai training. The back workout targets all the major muscles, while Muay Thai helps sharpen his combat tactics.

  • Deadlift: 4 sets, 6-8 reps
  • Wide-Grip Pull-Up: 3 sets, 8-10 reps
  • Bent Over Barbell Row: 3 sets, 10-12 reps
  • Lat Pulldown: 3 sets, 10-12 reps
  • Muay Thai training: 1 hour

Day 3: Shoulder and Cardio

Wednesday’s focus is on shoulder strength and cardiovascular fitness. The day begins with an intensive shoulder workout, followed by high-intensity cardio training.

  • Military Press: 4 sets, 8-10 reps
  • Dumbbell Side Lateral Raise: 3 sets, 10-12 reps
  • Front Dumbbell Raise: 3 sets, 10-12 reps
  • Upright Row: 3 sets, 10-12 reps
  • High-Intensity Interval Training (HIIT): 30 mins

Day 4: Arms and Boxing

Thursday is all about arm exercises, followed by a comprehensive boxing session. This combination enhances muscular strength and improves combat skills.

  • Barbell Curl: 4 sets, 8-10 reps
  • Skullcrusher: 3 sets, 10-12 reps
  • Concentration Curl: 3 sets, 10-12 reps
  • Tricep Dips: 3 sets, 15 reps
  • Boxing training: 1 hour

Day 5: Legs and Cardio

Friday’s regimen is focused on strengthening the lower body and boosting stamina. The day includes a range of leg exercises and a cardio session.

  • Squats: 4 sets, 8-10 reps
  • Leg Press: 3 sets, 10-12 reps
  • Walking Lunges: 3 sets, 15 reps on each leg
  • Calf Raises: 3 sets, 15 reps
  • Steady-state Cardio: 45 mins

Day 6: Active Rest Day

Saturday is an active rest day for Andrew. He takes a break from the intense workouts but remains active by engaging in light activities such as swimming or cycling. He believes this approach aids muscle recovery while keeping the body moving.

Day 7: Full-body workout and Muay Thai

The week wraps up with a full-body workout, targeting all major muscle groups, followed by another session of Muay Thai.

  • Deadlift: 4 sets, 6-8 reps
  • Bench Press: 3 sets, 8-10 reps
  • Squats: 3 sets, 8-10 reps
  • Military Press: 3 sets, 8-10 reps
  • Muay Thai training: 1 hour

This seven-day workout routine reflects the commitment Andrew Tate has to build strength and muscle while also training his combat skills. It’s a challenging regimen, but one that has undoubtedly contributed to his world champion status.

Andrew Tate Prison Workout

Andrew Tate’s workout routine is not limited to the gym.

Even in the most limited spaces, such as a prison cell, Andrew has a workout regimen that keeps him in top shape.

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His prison workout is a testament to his belief that physical fitness does not require high tech equipment or a state-of-the-art gym.

Instead, it is about consistency, discipline, and the will to push one’s limits.

Every single day, Andrew commits to doing 500 squats and 500 push-ups.

These exercises, based on body weight alone, work multiple muscle groups and are key to his impressive muscular strength and endurance.

Squats, a compound movement, target the lower body, especially the quadriceps, hamstrings, and glutes.

Push-ups, on the other hand, are excellent for building upper body strength, targeting the chest, shoulders, and triceps.

In addition to these core exercises, Andrew also practices his tiger paw technique daily.

This specific technique, a fundamental part of his combat training, helps refine his hand-eye coordination, increase his speed, and improve his precision.

To round off his daily prison workout, Andrew walks 10km.

This activity, although low intensity, contributes to his overall cardiovascular health and aids recovery by promoting blood flow to the muscles.

In essence, Andrew Tate’s prison workout is a clear demonstration of his unwavering discipline and commitment to fitness, regardless of his surroundings.

His ability to maintain such an intensive workout routine without the need for complex equipment or a specialized training environment is truly inspirational.

It serves as a stark reminder that the only real barriers to achieving physical fitness are mental, not physical.

Diet Principles: What He Eats

andrew tate diet and omad meal plan

Andrew Tate’s diet is as important to his training as the workouts themselves.

He maintains a clean and balanced diet, ensuring that his body receives all the necessary nutrients required for optimal performance.

His diet mainly consists of lean proteins, complex carbohydrates, and healthy fats.

Lean proteins, such as chicken breasts, turkey, and egg whites, form the foundation of his protein intake, essential for muscle recovery and growth.

Complex carbohydrates, including brown rice, sweet potatoes, and oats, provide the energy he needs to power through the demanding workouts.

Healthy fats, derived from avocados, nuts, and olive oil, contribute to hormone regulation and provide a sustained source of energy.

In addition to these primary food groups, Andrew also includes a variety of fruits and vegetables in his diet.

These not only provide essential vitamins and minerals but also contribute to better digestion, improved immunity, and overall health.

He avoids processed foods, refined sugars, and empty calories, focusing instead on whole, nutrient-dense foods that fuel his body and support his training goals.

Supplements: What Might Andrew Tate Be Taking?

He has said he doesn’t take supplements like creatine or whey protein, because he thinks they are useless.

But if you want to look like Andrew Tate here are some supplements that might help you, such as:

  • Protein Powder: To help meet his daily protein requirements and support muscle recovery.
  • Multivitamins: To ensure he gets all essential vitamins and minerals.
  • Fish Oil: For its anti-inflammatory properties and to support heart and joint health.
  • BCAAs: To aid muscle recovery and prevent muscle breakdown during intense workouts.
  • Creatine: To boost his strength and power during workouts.

It’s important to note that supplements are intended to complement, not replace, a healthy diet. Andrew emphasizes the importance of a nutrient-dense diet first and foremost, with supplements playing a secondary role in meeting his nutritional and performance targets.

Sample Daily Meal Plan: Andrew Tate’s One Meal A Day Approach

“I like being hungry for most of the day,” he explained. “It keeps my brain sharp. When you’re full, you’re not firing on all cylinders.”

Andrew Tate follows a One Meal A Day (OMAD) approach, which means he consumes all his daily calories in one large meal.

Focusing on testosterone boosting foods and a high intake of steak, his meal plan is designed to support his intense training and muscle recovery needs.

Here’s a sample of what Andrew’s daily meal might look like:

  • Steak: As the centerpiece of his meal, Andrew enjoys a large, lean cut of steak. Rich in protein and iron, steak helps to support muscle recovery and growth. It also contains zinc, a mineral known to boost testosterone levels.
  • Broccoli: This green vegetable is a staple in Andrew’s diet. Broccoli is rich in indole-3-carbinol, a compound that helps to break down estrogen, potentially allowing for higher levels of testosterone.
  • Garlic: Andrew adds garlic to his meals for its taste and health benefits. Research suggests that garlic can enhance testosterone production when combined with a high-protein diet.
  • Pomegranate juice: To accompany his meal, Andrew enjoys a glass of pomegranate juice. Studies suggest that pomegranate can help boost testosterone levels and improve mood.
  • Brazil nuts: As a dessert or snack, Andrew takes a few Brazil nuts. They are high in selenium, a mineral which aids the production of testosterone.
  • Egg yolks: Incorporated into his meal, egg yolks are rich in vitamin D, a nutrient that has been linked to testosterone production.

This OMAD meal plan supports Andrew’s high-intensity workout regimen by providing the necessary nutrients in a single, energy-dense meal.

It’s designed to maximize his energy levels, help with recovery, and support his overall fitness goals.

As always, it’s essential to remember that what works for Andrew might not work for everyone, and each person’s dietary needs and responses are unique.

Andrew Tate Kickboxing Workout

Andrew Tate’s Kickboxing journey has been central to his fitness ideology.

His training revolves around his kickboxing workouts, which have not only enhanced his physical fitness but also instilled in him a sense of discipline and drive that permeates all aspects of his life.

He typically trains six days a week, with each session lasting approximately two hours.

These sessions are intense and focused, a reflection of Andrew’s commitment to his art as a four-time world champion kickboxer.

A typical kickboxing workout for Andrew includes:

  • Warm-Up: A 15-minute warm-up involving light jogging and stretching exercises to prepare the body for the intense workout ahead and prevent injury.
  • Skills Training: Drills focusing on his jab, cross, hook, and uppercut techniques, as well as his trademark high kicks.
  • Strength and Conditioning: Bodyweight exercises such as push-ups, burpees, and squats are incorporated to build overall strength and endurance.
  • Sparring: Controlled combat sessions to apply his techniques in a practical setting and improve his reaction time.
  • Cool Down: A 10-minute cool down involving deep stretching to aid recovery and increase flexibility.

Through his regular kickboxing workouts, Andrew Tate has built a physique that is not only strong and lean but also agile and quick. His workout approach is a testament to his belief that fitness is not just about looking good but also about being in top physical shape and being ready for any challenge.

Final Thoughts

Andrew Tate’s approach to fitness is a reflection of his discipline, determination, and commitment to excellence.

His workout routine and diet plan are designed to support his demanding training schedule, fuel his body, and optimize his performance.

By focusing on nutrient-dense foods, incorporating a range of physical activities, and ensuring adequate recovery, Andrew has been able to maintain top physical form and achieve his goals.

It’s a testament to the power of a well-rounded and disciplined approach to fitness and nutrition.

While Andrew Tate has an inspirational workout routine, it’s crucial to remember that his methods are tailored to his personal needs and goals.

Each individual’s fitness journey is unique, and what works for one may not work for another.

Therefore, it’s essential to listen to your body, find a routine and diet that fit your lifestyle and goals, and consult with a healthcare professional or a fitness expert before making significant changes to your diet and workout regimen.

Fitness is a personal journey, a lifelong commitment to health and wellbeing.

And like Andrew Tate’s journey shows, it requires a balance of hard work, discipline, and a well-structured diet.

It’s not just about the destination, but the journey itself.

Frequently Asked Questions (FAQs)

1. What is Andrew Tate’s workout routine?

Andrew Tate incorporates a comprehensive workout routine centered around kickboxing, training six days a week, each session lasting approximately two hours. His workout includes warm-up, skills training, strength and conditioning, sparring, and a cool-down period.

2. What does Andrew Tate’s diet consist of?

Andrew Tate follows a One Meal A Day (OMAD) approach, consuming all his daily calories in one large meal. His diet primarily includes steak, broccoli, garlic, pomegranate juice, Brazil nuts, and egg yolks.

3. How does Andrew Tate’s diet support his workout routine?

His OMAD meal plan is high in testosterone-boosting foods and designed to maximize energy levels, aid recovery, and support overall fitness goals. The diet complements his intense workout regimen by providing necessary nutrients in a single, energy-dense meal.

4. How often does Andrew Tate train?

Andrew Tate trains six days a week, with each session typically lasting around two hours.

5. Can anyone follow Andrew Tate’s workout and diet routine?

Andrew’s routine is tailored to his personal needs and goals. While it might serve as an inspiration, individuals are encouraged to listen to their body, find a routine and diet that fits their lifestyle and goals, and consult with a healthcare professional or a fitness expert before making significant changes.

6. What is Andrew Tate’s philosophy towards fitness?

Andrew Tate believes in discipline, determination, and a well-rounded approach to fitness. He sees fitness not just about looking good, but also about being in top physical shape and being ready for any challenge.

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