Dan Bilzerian’s Workout and Diet Routine: Dan Bilzerian is an American playboy, actor, and multi-millionaire; in other words, he is everything a guy wants to be, and everything a girl wants. Dan Bilzerian is best known for three things: his body shape, his role as a playboy, and having one of the most opulent lifestyles. So we’re going to talk about Dan Bilzerian’s workout and diet plan right now.
Diet Plan of Dan Bilzerian
Now, this is an important part of achieving Dan Bilzerian’s physique because you will need to eat healthily while still exercising frequently. We don’t know Dan’s exact diet, but I’m sure it’s high in protein, carbohydrates, fiber, healthy fats, vitamins, and other nutrients. Dan must consume five to seven meals per day, along with some supplements.
The Dan Bilzerian diet consists of the following components:
Breakfast Meal
- Four egg whites and two whole egg omelets
- Juice
- Oatmeal with fruits and a scoop of protein powder
- Toast
Pre-workout meal
- Pre-workout shake
- Dry fruits
Post-workout meal
- Protein shake
- Chicken
- Rice
- Veggies
Lunch Meal
- Salmon
- Rice
- Veggies
Evening meal
- Protein smoothie
- Dry fruits
Dinner Meal
- Chicken or turkey
- Rice
- Veggies
Body Measurements: Height and Weight
| Height | 5 ft 8½ inch |
| Weight | 85 kg |
| Age | 39 years |
| Chest | 45 inch |
| Waist | 34 inch |
| Biceps | 16 inch |
Workout Routine of Dan Bilzerian
Dan Bilzerian is known as the “King of Instagram,” especially in India, where he unquestionably owns the Instagram platform. Dan is always sharing a lot about his lifestyle on his Instagram account, which has over 31 million followers. So, after going through all of his posts and videos, I discovered a lot of things he does to keep his body fit and active.
I also saw Dan Bilzerian’s September interview with GQ India, in which he revealed a lot about his lifestyle, including his fitness journey, so we’ll look into that as well. Dan told GQ in that interview that you only get one body and one life, so you should treat it as well as you can.
Dan also discusses his fitness journey in that interview, stating that he used to be a strong running back when he was training for the Navy Seals. His cardio workouts have drastically decreased in recent years. Dan also revealed that he has been involved in mixed martial arts for over 20 years and that he lifts weights to stay in shape.
So, after hearing all of Dan Bilzerian’s statements, I’ll give you a workout routine to get a body like his. Remember, if you do these things but don’t stick to a diet, you won’t be able to achieve Dan Bilzerian’s physique. We will work out six days a week, and each day you will train for about an hour to two hours.
Workout with Dan Bilzerian includes:
Cardio
You should do a mike run or at least 15 minutes on the treadmill before beginning any workout to ensure that your body is warmed up and ready for the real workout. Many people rush to the gym to do cardio exercises. You can do that as well, but keep in mind that a cardio workout will interfere with your muscle gain. So limit yourself to a mile to two miles of running.
MMA Training by Dan Bilzerian
Although the Instagram king participates in a lot of MMA training, you don’t have to look exactly like him. Start with three days of mixed martial arts training to learn the fundamentals of fighting and achieve a level of fitness and health comparable to Dan Bilzerian. Monday, Wednesday, and Friday are the days I’d like to do it.
Weight Lifting
Dan Bilzerian’s weight training routine is a standard bodybuilding routine. Now neither I nor the other people know what he does in his workout routine. So I’ll give you a workout that will help you gain muscle and get big like Dan Bilzerian. So we’ll concentrate on the most effective way to gain muscle: low rep sets and heavy weightlifting with proper form.
Monday workout
Exercise: Chest
Sets: 4
Reps: 6 to 8
Rest time: a minute or two
- Bench press
- Incline bench press
- Incline Bench dumbbell press
- Flat Bench dumbbell flyes
- Cross cable flyes
- Chest dips
- Push-ups
Tuesday Workout
Exercise: Back
Sets: 4
Reps: 6 to 8
Rest time: a minute or two
- Pull-ups
- Lat pulldown
- Cable rows
- Bent over barbell rows
- One-arm dumbbell rows
- Back lat pushdowns
- Deadlifts
Wednesday Workout
Exercise: Shoulders
Sets: 4
Reps: 6 to 8
Rest time: a minute or two
- Military barbell press
- Arnold dumbbell press
- Side lateral sitting raises
- EZ bar front raises
- Shoulder shrugs
- Delt flyes
- Rear delt raises
Thursday workout
Exercise: Biceps
Sets: 4
Reps: 6 to 8
Rest time: a minute or two
- Biceps curls
- Isolation dumbbell curls
- Barbell curls
- Cable curls
- Preacher curls
- Cross Hammer curls
- Rope hammer curls
Friday workout
Exercise: Triceps
Sets: 4
Reps: 6 to 8
Rest time: a minute or two
- Tricep skull crusher
- Tricep overhead press
- Tricep extension
- Tricep bench press
- Tricep pushdowns
- Tricep dumbbell kickbacks
- Tricep dips
Saturday workout
Exercise: Legs
Sets: 4
Reps: 6 to 8
Rest time: a minute or two
- Back weighted squats
- Leg press
- Leg extension
- Leg curls
- Lunges
- Hack squats
- Stiff-leg deadlift
- Calf raises; seated and standing
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