Considered one of the greatest NBA players of all time, LeBron James announced last Wednesday night at the ESPYs that he will return for his 21st season at a staggering 38 years old.
To become this ruthless champion, LeBron has to commit to countless hours of training to gain the physique necessary to compete at a world-class level and a strict diet to uphold his impressive build. Research conducted by Total Shape breaks down his daily routines and diets that keep him in his famous immaculate shape.
WORKOUTS
LeBron is known to be a workout maniac who has a passion for high-intensity interval training. Here is the breakdown of his strict weekly workout regime.
Monday: Upper body
Incline dumbbell bench press: 3 sets of 10 reps
Wide-grip lat pulldown: 3 sets of 10 reps
One-arm dumbbell military press: 3 sets of reps
One-arm dumbbell row: 3 sets of 10 reps
Tuesday: Plyometric exercises and spin training
Wednesday: Back, biceps, and traps
Grip pull-ups: 3 sets of 10 reps each
Standing bicep curls with barbell: 4 sets of 12 reps each
Chin-ups: 3 sets of 15 reps
Barbell bent-over rows: 4 sets of 12 reps
Wide grip pull-ups: 3 sets of 10 reps
Thursday: Cardio and Gym Session
Jump rope: 30 minutes
Pull-ups: 3 sets of 8-10 reps
Dumbbell bench press: 3 sets of 10 reps
Single-arm cable row: 3 sets of 10 reps per arm
Single-arm overhead press: 3 sets of 6-8 reps per arm
Leg curl: 3 sets of 10 reps
Friday: Legs, Calves, and Lower Body Exercises
Seated calf raise: 4 sets of 12 reps
Leg press: 4 sets of 12 reps
Back squat: 4 sets of 12 reps
Calisthenics: Weighted jumps, jumping lunges, box jumps, and push-ups, 3 sets of 15 reps for each exercise
Saturday: Plyometrics and spin
Sunday:
Rest day
DIET
As a professional athlete, James views food as fuel and believes an individual’s food intake plays a huge part in their performance.
Let’s take a closer look at the LeBron James diet.
Breakfast:
James eats mainly protein and fruit for breakfast, such as egg-white omelets, yogurt, smoked salmon, berries, and gluten-free pancakes.
On days where he doesn’t feel like overeating, a bagel with peanut butter is his go-to meal, which provides him with enough energy for his daily routine.
Lunch and Dinner:
For his main meals, LeBron James opts for high protein with lots of greens.
This includes a rocket salad and some veggies with olive oil, topped with meats like a chicken breast, and maybe a little pasta.
He’s also been known to have a large palate for greens and veggies, which range from arugula, squash, zucchini, banana peppers, and asparagus.
Snacks:
The king loves his fruits, to the point that going a day without fruit would be like skipping a workout.
Whether it’s apples, bananas, or even berries, LeBron James does not shy away from munching off his fruit basket.
During halftime, LeBron will even have some apple slices topped with some delicious almond butter ready to go.
Additionally, LeBron might have a protein shake and some fruit pregame before going out and playing basketball.
Cheat Days:
For LeBron James, cheat days are opportunities where he gets to go crazy and eat whatever he wants.
His sinister sweet tooth cravings involve multiple layers of french toast drizzled with syrup, omelet, and desserts.
LeBron is also a connoisseur of vintage wines such as Cabernet Sauvignon’s grape wine, which he tends to enjoy after dinner.
He’s also a huge fan of pizza who’s invested a sizable chunk of money into Blaze Pizza, a California-based pizza chain.
Due to his involvement with the chain, he once ordered a 16 topping pizza involving turkey meatballs, kalamata olives, cherry tomatoes, basil, grilled chicken, and spicy red sauce.
Post courtesy of: https://totalshape.com/
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