Jacob Osborn

Cristiano Ronaldo's Football Diet & Workout Plan | Man of Many

LIFESTYLE
Portuguese natives know how to eat and Cristiano Ronaldo is no exception. Maintaining a wonderfully diverse diet, he gets down with fruit juices, bread, fish, eggs, steak, and the occasional slice of cake or chocolate bar. His favorite dish is called Bacalhau à Brás and it layers salted cod, onions, thinly sliced fried potatoes, black olives, and parsley atop a pile of scrambled eggs. Like we said: they know how to eat in Portugal.

Cristiano Ronaldo’s Diet Plan

  • Whole-grain cereal – When on a strict diet, Cristiano Ronaldo sticks to healthy food like whole-grain or whole-wheat.
  • Egg whites – Again, we’re still in training mode here.
  • Fruit juice – Ronaldo might generally avoid sugar, but that doesn’t stop him from drinking vitamin-rich fruit juice for breakfast. His favorites include pear, apple, and pineapple juice.
  • Coffee – He reportedly drinks regular coffee, European espresso, and lattes.
  • Cold Cuts – When he’s adopting a more liberal nutrition program, Cristiano Ronaldo goes all out for breakfast. That sometimes includes a tasty spread of cold cuts.
  • European cheeses – In Europe, you eat cheese with your cold cuts for breakfast, especially when you’re staying in a luxury hotel.
  • Pastries – Based on a photo he once posted to Instagram, Ronaldo doesn’t necessarily stick to his no-sugar program on a regular basis. It was quite the breakfast of champions.
  • Avocado toast – We don’t know if Ronaldo ate everything in the aforementioned photo, but if he did, it was a lot of calories to burn throughout the day.
  • Fruit – His legendary meal also included fruit on top of toast.
  • Breakfast

  • Tuna roll – Like so many other men and women from Portugal, Ronaldo is a huge fan of fish. That’s not to mention its protein content.
  • Fresh bread and sardines – Ronaldo’s love of seafood is so boundless that he takes sardines straight from the tin and slaps them on top of bread.
  • Snack #1

  • Fish – When eating a filet of fish, Ronaldo most often prefers gilt-head bream, swordfish, or sea bass.
  • Chicken – It’s lean and packed with protein. Enough said.
  • Whole-wheat pasta – If you’re going to eat pasta like Ronaldo, make it whole-wheat pasta.
  • Green vegetables – The benefits of green veggies speak for themselves.
  • Tuna fish with hard-boiled eggs and tomatoes – Here’s a dish that Ronaldo once posted to Instagram. It even came with a side of fried calamari.
  • Lunch

  • Protein shake – An athlete like CR7 will take all the protein he can get.
  • Snack #2

  • Bacalhau à Brás – This Portuguese dish is Ronaldo’s favorite food.
  • Steak – When he’s had his fill of seafood, the football legend enjoys a hearty slab of steak.
  • Side salad – No steak dinner is complete without at least one side.
  • Chicken or turkey breast – When sticking squarely to a healthy diet, Ronaldo opts for lean protein with a side of rice and beans or quinoa.
  • Watermelon – Mmmm…watermelon.
  • Glass of wine – Ronaldo mostly avoids alcohol, barring the occasional glass of vino.
  • Dinner

  • Birthday cake – On those special occasions, he helps himself to a slice.
  • Chocolate – Life is too short and chocolate is too good. You do the math.
  • Dessert

    “Mix it up,” says Cristiano Ronaldo on training, and his fitness regimen duly abides. Alternately consisting of warm-up routines, football practice, cardio, and weight training, it puts those calories to use and keeps the famous athlete in top shape. One needn’t see his gratuitous body pics to know the effort pays off.

    Cristiano Ronaldo’s Workout Plan

  • Hip twisters – 1 set of 50-second reps, followed by no rest.
  • Side-lying clam – 1 set of 40-second reps each side, followed by no rest.
  • Side-lying T-stretch – 1 set of 40-second reps each side, followed by no rest.
  • Bird-dog – 1 set of 50-second reps, followed by no rest.
  • Bodyweight squat – 1 set of 50-second reps, followed by no rest.
  • Reverse lunge – 1 set of 40-second reps, followed by 10 seconds of rest.
  • Cristiano Ronaldo’s Leg Warm-Up Routine

    Part One: Quads, glutes, and hamstrings

    Cristiano Ronaldo’s Quick Leg Workout

  • Single-leg glute bridge – 1 set of 40-second reps each side, followed by no rest.
  • Reverse lunge (with dumbbells) – 1 set of 30-second reps each side, followed by no rest.
  • Drop squat – 1 set of 40-second reps each side, followed by 20 seconds of rest.
  • Part One: Quads, glutes, and hamstrings

  • Side-lying leg raise – 1 set of 50-second reps each side, followed by no rest.
  • Walking lunge (with dumbbells) – 1 set of 50-second reps, followed by no rest.
  • Jump squat – 1 set of 30-second reps, followed by 20 seconds of rest.
  • Part Two: Definition and strength-building

  • Crossback lunge – 1 set of 40-second reps, followed by no rest.
  • Rear-foot elevated split squat (with bench) – 1 set of 40-second reps each side, followed by no rest.
  • Bodyweight squat – 1 set of 30-second reps, followed by no rest.
  • Jump squat – 1 set of 30-second reps, followed by 20 seconds of rest.
  • Part Three: Finishing power moves

    Monday: Circuit Training

    Cristiano Ronaldo 5-Day Gym Workout Plan

    Repeat the following circuit three times

    Monday: Circuit Training

    Wednesday: Circuit Training

    Tuesday: Rest

    Repeat the following circuit three times

    Wednesday: Circuit Training

  • Power Cleans – 5 reps per set for 5 sets
  • Sprints – 200-meter reps per set for 8 sets
  • Thursday: Quad and Cardio

  • One-Arm Side Deadlift – 5 reps each arm per set for 3 sets
  • Dumbbell One-Legged Deadlift – 10 reps per set for 2 sets
  • Knee Tuck Jump – 10-12 reps per set for 3 sets
  • Overhead Slam – 10-12 reps per set for 3 sets
  • One-Leg Barbell Squat – 5 reps per set for 2 sets
  • Hanging Leg Raise – 10-15 reps per set for 3 sets
  • Friday: Ab Workouts and Core Exercises

    Sunday: Cardio exercise

    Saturday: Rest

  • Rope Jumping – 10 sets with 1 minute of rest between each set
  • Resistance Sprinting – 50 meters per rep for 10 sets
  • Sunday: Cardio exercise

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