The Unofficial Michael Phelps Diet And Fitness Plan

Michael Phelps knows a thing or two about diets, workouts, and training regimens. The Team USA swimming legend has earned 28 medals in total, 23 of them gold. So whether you’re a competitive swimmer, or you’re just looking for a new (and difficult) way of getting into shape, taking a page or two from Phelps is a good way to get started. His workouts are a solid way to build lean, strong muscle, built for sprints, both in the water and on land.

Just like any workout or fitness plan, there are two separate parts: the workouts and the diet. It’s definitely best to combine smart lifting and eating, but if you ask a fitness expert, they’ll tell you that what you put into your body is the most important. For example, back in 2008, the 23-year-old Phelps was eating 12,000 calories a day. Now that he’s 31, the same diet of a pound of pasta for lunch and dinner would render him unable to compete.

Still, he’s training extremely hard but is just smarter with his dieting. Phelps now guesses he eats somewhere around 3,000 calories a day–an amount that requires a solid amount of work to keep the weight off.

Michael Phelps Daily Diet

We’ve included Phelps 2008 diet and his 2016 diet, both of which are at opposite sides of the spectrum. If you’re young, extremely athletic and looking to be fit as f*ck, you’re welcome to try out the 2008 diet. But if you gain like 20 pounds, don’t blame us. You’re probably better off sticking with his 2016 diet, considering that there’s a considerably smaller amount of food that you need to eat.
2008: 12,000 calories per day
3 fried-egg sandwiches loaded with cheese, lettuce, tomatoes, fried onions and mayo
2 cups of coffee
1 five-egg omelette
1 bowl of grits
3 slices of French toast topped with powdered sugar
3 chocolate chip pancakes
1 pound of enriched pasta
2 large ham and cheese sandwiches with mayo on white bread
1,000 calories in energy drinks
1 pound of pasta
1 entire pizza
More energy drinks

2016: 3,529 calories per day

1 large bowl of oatmeal
1 large omelette with ham and cheese
Fresh fruit
1 foot-long meatball marinara sub from Subway
2 plates filled with whole grains
Lean meats
Fresh vegetables

Michael Phelps Workouts

Before we begin, it’s probably important that you have access to a pool otherwise a training regimen for an Olympic swimmer is going to be tough for you to complete. H/T to WorkOutInfoGuru for the information below:

Part 1

6 sets of (50 free, 50 side kick, 50 fly drill, 50 pull buoy, 50 im, 50 im) 20 X 100 on 1:15

6 sets of (25 fly-50 free- 25 fly)

500 strokes (50 kicks – 50 drill)

2000 timed kick stroke
(done free with a board and held per 500 (5:48.9-5:47.5-5:46.0-5:39.6))
4 X 100 IM drill continuously.)

10 sets of 200 on 3:00 odd = free /moderate

10 sets of 200 on 3:00 even = fly/ fast

4 speed sets of 24 X 25 fly on 30 minute (1-ez drill, 1-no breath, 1-sprint)

500 abdominal exercises and static stretching

Part 2

800 mixer on 10.30

4 X 150 kick on 2:30 (50 stroke – 50 free- 50 stroke)

400 pull with buoy on 5:00 (breathe 3-5-7-9 by 100)

200 stroke on 3:00

10 X 50 on 45 minutes (2-25kick/25drill 2-25free/25stroke 1-stroke)

4×50 on 1:30

1×50 1:20

1×50 1:10

1×50 1:00

1×50: 50 minutes

1×50 40 minutes

1×50 30 minutes

Long swim down
100-200-300 pull (lung-busters by quarters)
400 choice kick
300-200-100 IM drills

Speed & Endurance Training:

Vertical kicking

Underwater kicking


Training gear in water

Training paddles


Kick boards

Weightlifting regimen:

3 sets of Standing Dumbbell Press of 10-16 reps

3 sets of Dumbbell Front Raise of 10-16 reps

3 sets of Dumbbell Lateral Shoulder Raise of 10-16 reps

Compound exercises for flexibility training for Better Swimming

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