Tom Brady Diet Plan & Workout Routine ❤️

Tom Brady is a world-class American football player. He is a quarterback for the New England Patriots of the National Football League. He is well-known for multiple championship victories.

Even at 43, he is as fit and active as he was in his twenties. Brady stands 6 feet 4 inches tall and weighs 224 pounds. He keeps a lean and athletic body, which elevates his game performance to an elite level.

Tom Brady follows a training regimen known as the TB12 method. It consists of a distinct set of exercises and diet plans consistently serving Brady in bringing out his best form.

This athletic diet guide will provide a detailed overview of Tom Brady’s diet plan, which he adheres to improve his athletic performance religiously.

Tom Brady Diet Plan

Tom Brady Diet Plan & Workout

Tom Brady only consumes organic, local, and plant-based foods. He starts his days with a fruit smoothie and then a protein shake after a workout.

He abstains from alcohol, pasta, gluten-free bread, and breakfast cereal. He also avoids certain vegetables and fruits, such as tomatoes, eggplants, and peppers.

Brady also limits food combinations and the ratio of proteins to carbohydrates. He makes a point of drinking plenty of water while eating fruits.

Tom Brady Meal Plan

Meal 1 – Breakfast Fruit Smoothie
Meal 2 – Post Workout Protein Shake
Meal 3 – Lunch Fish
Meal 4 – Dinner Soup Broth

What does Tom Brady Eat?

  • ✅Water
  • ✅Protein shakes
  • ✅Seeds
  • ✅Fruit (pineapple, watermelon, raspberries, and nectarines)
  • ✅Avocados
  • ✅Wild salmon
  • ✅Electrolytes
  • ✅Whole grains (quinoa, millet, brown rice)
  • ✅Nuts
  • ✅Eggs
  • ✅Grass-fed beef
  • ✅Fresh vegetables

What does Tom Brady Avoid?

  • ❌White flour
  • ❌Nightshade vegetables (tomatoes, peppers, eggplant)
  • ❌Dairy
  • ❌Artificial ingredients
  • ❌White sugar
  • ❌MSG
  • ❌Iodized salt
  • ❌Processed foods

If you want to follow Tom Brady’s diet plan, you should keep a few other things in mind. Let’s take a closer look at them.

  • Drinking Plenty of Fluids

Tom Brady’s diet plan recommends drinking plenty of fluids while following his diet. A good starting point would be to calculate your body weight in pounds and drink that many ounces of water daily.

However, you should avoid drinking water during or after meals.

  • Combining Foods

You are not supposed to pair foods high in carbohydrates with foods high in proteins while on the Tom Brady diet plan. For example, you cannot eat meat or fish with rice or sweet potatoes.

  • No food before bed

According to Tom Brady’s diet plan, a person should stop/avoid eating 3 hours before bed. Certain studies have claimed that eating late at night, especially before bed, may increase body fat levels. This can lead to even more unhealthy weight gain.

  • No Desserts at all

Tom Brady’s diet is so strict that he doesn’t even allow himself a cheat day. This includes no ice cream, soft drinks, or desserts. He occasionally consumes avocado and cocoa ice cream or raw macaroons. This is his closest approach to dessert.

Tom Brady’s dedication to his sport is unrivaled, as evidenced by his strict diet. According to him,

“Whether that’s what I eat, whether I drink or don’t drink, it’s always football-centric. I want to be the best I can be every day.”

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Tom Brady’s Supplements

  • Protein Powders

Protein powders help to provide the muscles with an instant supply of essential amino acids, which promotes recovery and muscle mass maintenance.

Brady prefers plant-based protein powders because his diet consists primarily of vegetables, and he swears to their effectiveness.

  • Electrolytes:

Sweating causes dehydration in the body during intense training sessions. Tom Brady uses electrolytes to rehydrate quickly and replenish. It contains no artificial ingredients, sweeteners, or preservatives.

  • Multivitamins

Tom Brady supplements his regular diet with Multivitamins to maintain high energy and muscle strength levels. It also helps him maintain a positive attitude and reduces stress.

Tom Brady Body Stats

Birth Year 1977
Birth Date August 3
Age 44
Height 6 ft 4 in or 193 cm
Weight 102 kg or 225 lbs
Chest  46 inches
Waist 37 inches

Tom Brady Workout Routine

Tom Brady focuses on his muscle strength and uses a training regimen known as the “TB12 Method.” Brady’s workout program keeps his muscles soft, flexible, and active.

Brady does not bench press or squat, relying on resistance bands, massage balls, and vibrating foam rollers. Apart from working on his muscle mass, he works on his brain through visual and auditory processing and mindfulness.

Tom Brady’s TB12 Method

Warm-up — part one:

I am preparing the nervous system and muscles for the workout with a TB12 Vibrating Pliability Roller or Sphere.

Warm-up — part two:

Attaching resistance bands to the shoulders in an “X” formation on the chest, then running in place until warmed up

Resistance Band Training

  • 1. Bow and Arrow Pull (1-2 sets, 8-10 reps)
  • 2. Circle Crunch (2 sets, 10 reps)
  • 3. Resist-A-Chop or Loop Squats (1-2 sets, 10 reps)
  • 4. Back Zip (1-2 sets, 15 reps)

Flexibility Training

  • 1. Foam Rolling, focusing on hamstrings, quads, calf muscles, back, and hips
  • 2. Deep massages
  • 3. Attention span, visual and auditory processing, and mindfulness

👉Stap 1:-Upper Body Workout

  1. Plank — 30 seconds
  2. Stability ball crunch — 12 reps
  3. Reverse crunch — 10–15 reps
  4. Turkish get-up — 10–15 reps
  5. Cable press-down — 10–12 reps
  6. Dumbbell curl — 10–12 reps
  7. Dumbbell fly — 10–12 reps
  8. Stability ball climber — 12 reps for each leg
  9. Medicine ball push-up — 12 reps
  10. Crunch — 10–15 reps
  11. Triceps extension — 10–12 reps
  12. Lateral dumbbell raise — 10–12 reps
  13. Overhead shoulder press — 10–12 reps

👉Stap 1:-Lower Body Workout

  1. Forward lunge — 10–12 reps
  2. Skater lunge — 10–12 reps
  3. Cable lat pull-down — 10–12 reps
  4. Dumbbell biceps curl — 10–12 reps
  5. Crunch — 10–15 reps
  6. Mountain climber — 30 seconds
  7. Wide dumbbell squat — 10–12 reps
  8. Side lunge with a twist — 10–12 reps
  9. Stability ball leg curl — 10–12 reps
  10. Dumbbell row — 10–12 reps
  11. Close grip biceps curl — 10–12 reps
  12. Reverse crunch — 10–15 reps

Tom Brady alternates between these two workouts, increasing the intensity by working on a decline or a stability ball rather than a flat bench.

Tom Brady Workout Principles

Instead of lifting weights, Tom Brady’s workout routine includes long looped bands, resistance bands, short looped bands, foam rollers, vibrating devices, and massage balls.

Brady’s most unusual piece of workout equipment is his mind.

One of the best NFL players plays over two dozen brain games to keep his mind sharp and focused on improving his athletic performance and muscle recovery.

Furthermore, while many athletes occasionally use foam rollers to stretch, Tom Brady uses rollers and massages daily.

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Final Words

This was all about Tom Brady’s diet plan. We expect that following it will fetch you great results.

FAQs For Tom Brady Diet Plan & Workout 

According to Brady, his workouts typically begin with a brief deep-tissue massage, followed by exercises involving resistance bands, which may minimize inflammation, and “various movement drills including squats, lunges, and planks,” according to Men’s Health.
When it comes to his off-season training routine, Brady aims to workout four to five times a week. Training sessions usually begin (and end) on a massage table with deep muscle work by his trainer Alex Guerrero.

⏩How did Tom Brady change his diet?

Brady has a famously strict diet, consisting of plenty of all-natural and whole foods while excluding foods like tomatoes and peppers for fear of bloating. He drinks a ton of water. He goes to sleep by 9 p.m., doesn’t drink alcohol, stays away from lifting heavy weights, and focuses on flexibility.
Brady eats a mostly organic, local, and plant-based diet with no highly processed foods. In the morning, he starts with 20 ounces of “water with electrolytes,” then a fruit smoothie, and after working out, more water and a protein shake. Lunch is typically fish and vegetables.
He eats 80 per cent vegan, but 20 per cent of his meals are organic meat. According to a TB12 Sports blog, Brady’s diet is structured around meals that contained 80 per cent plant-based foods like vegetables and grains, and 20 per cent organic lean protein like wild-caught fish or pasture-raised chicken.

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Disclaimer: We gather actual information from sources such as on-site visits, and phone interviews. The information reported on this web page derives from one or more of those sources.

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