The Lebron James Diet and Workout Plan I USA

The Lebron James diet and workout plan

/ 08:44 AM September 05, 2021

Do you ever wonder what Lebron James’ typical workout routine looks like? Reports say the NBA legend spends $1.5 million a year maintaining his impressive physique. King James is the epitome of what fitness should be like as he continues to rack up his basketball career as the King. 

With the assistance of his trainer Mike Mancias, James still indulges in occasional cheat days. Don’t just look at those muscles. Consider the NBA star’s towering height and imagine how much calorie intake is required on a height like that. 

Known as one of the best NBA players in basketball history, James was drafted out of high school by Cleveland Cavaliers. To fully grasp how Lebron James’ diet works wonders on him, let’s have a glimpse at his body stats.

Lebron James Current Stats

Lebron James Current Stats

May 27, 2021; Los Angeles, California, USA; Los Angeles Lakers forward LeBron James (23) drives to the basket past Phoenix Suns forward Jae Crowder (99) during the fourth quarter of game three in the first round of the 2021 NBA Playoffs at Staples Center. Mandatory Credit: Robert Hanashiro-USA TODAY Sports/File Photo

  • Age: 35 years old
  • Height: 2.06 m – 6’9”
  • Weight: 113.4 kg (250 lbs.)
  • Birthday: December 30, 1984
  • Basketball career: 2003 up to now

Is Lebron James on a plant-based diet?

Is Lebron James on a plant-based diet?

Photo Credit: Pexels

For the record, the Lakers star’s current diet isn’t what you expect it to be. And no, he isn’t on a plant-based diet or even a low-carb, keto, or paleo diet. He normally avoids red meats, but he didn’t eliminate other animal products from his diet. 

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Back in 2014, if you’re a fan, you’ll remember that this year was when James was on his slimmest figure. ESPN sportswriter Brian Windhorst said that James was in “the worst shape he’s been in a while” just as the 2013-2014 season started. 

During the launch of Nike Lebron 12 sneakers, Lebron James explained his sudden weight loss: “I had no sugar, no dairy. I had no carbs. All I ate was meat, fish, fruit, and veggies. 

That’s it. For 67 straight days.” We can assume that this previous Lebron James diet plan is like a paleo diet emphasizing the 67-day-period.


His trainer Mike Mancias once said, “As far as paleo goes, that was a one-time trial. About a month before the season started, we started regularly eating again.

While his chef, Glenn Lyman, said that Lebron likes heavy breakfast, the star player also eats stacks of whole-grain French toast. 

If you’re as so much curious as we are, here’s Lebron James diet:

  • Breakfast

Five French toast, egg omelet, and fruits


Alternatives: Gluten-free pancakes, peanut butter, almond butter

  • Snack

Protein Shake

  • Lunch

Salad with grilled chicken, olive oil, and vinaigrette, then fresh fruits for dessert

Alternatives: Wheat pasta 

  • Pre Dinner Snack


  • Dinner

Grilled or baked salmon sided with quinoa and steamed vegetables topped with olive oil and vinaigrette. 

Alternatives: Chicken breast broccoli

Even if Lebron James diet has a healthy summed-up plan, his trainer Mancias said that James eats sweets on his cheat day. In a 2019 interview with GQ, Mancias mentioned having a glass of wine with dinner and chocolate cookie with ice cream for dessert on James’ occasional cheat days.

In an interview, Tristan Thompson, the King’s former teammate, once said that James eats desserts with every meal and loves sweets. 

How does Lebron James take care of his body?

How does Lebron James take care of his body?

Photo Credit: Wikipedia

The King’s workout plan is pretty intense if you think the Lebron James diet isn’t strict enough. As we all know, the star player dedicates his efforts to physical fitness and self-improvement. He works out 5-7 days per week, so it’s safe to say he’s been working out all week. He wakes up at 5 am for his workout schedule, even on his rest days. 

If you’re aiming to follow Lebron’s workout plan, ditch the traditional exercise and athletic training as this man here is into compression gear and cry chambers. Also, strictly follow the Lebron James diet plan. Though he plays basketball every single day, he combines classes in versa climbing with his cardio workouts.

King James is deep in his muscle formation, recovery, and excellent blood circulation. As one of the NBA’s earliest trainees of cryotherapy, he adapted the use of hyperbaric chambers to boost oxygen levels and increase his mental agility.

Whether you want to achieve that Lebron James bod or you just wanted an intense workout routine, here’s the King’s 5-day workout routine. We also added his trainer Mike Mancias’ recovery workout. 

Monday: Chest, Triceps, and Shoulders

Lebron James focuses on chest, shoulders, and triceps workouts on Mondays and does these seven exercises.

  • VersaClimber warm-up: (20-30 mins.)
  • Incline dumbbell bench press: (4 sets, 12 reps)
  • Seated dumbbell overhead press: (4 sets, 12 reps)
  • Seated overhead tricep extension with dumbbell : (4 sets, 12 reps)
  • Clap push-ups: (3 sets, 20 reps)
  • Triangle push-ups: (3 sets, 20 reps)
  • Yoga: 15-30 minutes (cooldown)

Tuesday: Plyometrics and Yoga

On Tuesdays, he does plyometric/spin and yoga for 30-60 minutes each session.

  • Plyometrics/spin class: (30-60 mins.)
  • Yoga: (30-60 mins.) 

More daily routines to come…

Wednesday: Back, Biceps, and Traps

On Wednesdays, together with the Lebron James diet, he focuses on biceps, back, and traps workouts doing these six exercises.

  • VersaClimber: (20-30 mins)
  • Barbell deadlift: (4 sets, 12 reps)
  • Standing bicep curls with barbell: (4 sets, 12 reps)
  • Barbell bent-over rows: (4 sets, 12 reps)
  • Wide push-ups: (3 sets, 20 reps)
  • Chin-ups: (3 sets, 20 reps)
  • Wide grip pull-ups: (3 sets, ten reps)
  • Yoga: (15-30 mins

Thursday: Plyometrics/Spin and Yoga

On Thursdays, he repeats the same Tuesday workout routine.

  • Plyometrics/Spin class: (30-60 mins)
  • Yoga: (30-60 mins)

Friday: Legs

On Fridays, he focuses on calves, legs, stretches, and yoga routine. 

  • VersaClimber: (20-30 mins.)
  • Back squat: (4 sets, 12 reps)
  • Leg press: (4 sets, 12 reps)
  • Seated calf raise: (4 sets, 12 reps)
  • Jumping lunges: (3 sets, 20 reps)
  • Box jumps: (3 sets, 15 reps)
  • Weighted jumps: (3 sets, ten reps)
  • Yoga: (15-30 mins.)

Saturday: Plyometrics/Spin and Yoga

On Saturdays. James still does workouts lightly and repeats plyometrics and yoga routines. Each session lasts for 30-60 minutes. 

Sunday: Rest Day

On Sundays, Lebron James rests and eats healthy food.

Mike Mancias Recovery Workout Routine

Lebron James usually does this recovery workout during weekends.

  • Spiderman crawl: 1 set (10-12 reps)
  • VersaClimber: 3 sets with 30 seconds each (15-20 seconds rest between each set)
  • Inverted row: 3 sets (8-10 reps)
  • Landmine rotational press: 3 sets (8-12 reps each side)
  • Multiplanar lunges: 3 sets (3 rounds each leg)
  • Cable lateral chop: 3 sets (10 reps per side)



Photo Credit: Pexels

What protein does Lebron use?

In 2015, Lebron James’ diet never included any supplements, but he discussed using nutritional supplements with his trainer after cramping in the NBA Finals. After every game and workout, he started with an upgraded protein powder – Ladder Plant Protein to enhance recovery. This protein supplement supplies his body with the essential amino acids that promote muscle growth.

Is Lebron James on Keto?

The Laker’s star has significantly lost weight in 2014 through the keto diet. He eliminated sugar, carbs, and dairy. While he mainly eats protein-rich foods like fish and meat, the Lebron James diet includes vegetables and fruits. Currently, he isn’t on keto but a more personalized diet with balance on everything. 

Key Takeaway

While it’s possible to do a Lebron James-style workout routine, a stricter Lebron James diet plan should come hand-in-hand. His strict workout was based on his computed stats, as even if he eats heavily sometimes, his body burns all the calories through his intense workout routine.

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TAGS: diet, Health and Wellness, interesting topics, Lebron James, workout
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