Chris Elkins Diet and Workout Plan

The Chris Elkins diet follows the if it fits your macros (IIFYM) approach. This nutritional plan allows you to eat the foods you want, as long as you stay within your daily caloric intake.

Chris eats clean most of the time, but still eats pizza and other delicious foods without the guilt. He can still build muscle and burn fat, by eating smart and enjoying life.

Who is Chris Elkins?

Chris Elkins is a WNBF pro natural bodybuilder, personal trainer and fitness influencer. He is the founder of CE Physiques, an online training program that helps people achieve their dream physique.

Chris is an avid follower of flexible dieting and has experience in nutrition and bodybuilding. He helps his clients gain muscle and lose fat – depending on their fitness goals.


Height5’6″ (168 cm)
Weight161 lbs (73 kg)
Year of birth1984
Credit: Chris Elkins (via YouTube)

Chris Elkins Diet

As we briefly mentioned above, Chris follows the IIFYM approach to dieting. Macros are calories, protein, carbohydrates, and fat. It’s essential to calculate your macros, depending on your fitness plan.

If you want to gain muscle, you will need to eat more, and if you want to lose fat you will need to decrease your calories.

Meal 1Omelette with 5 egg beaters and fat free mozzarella cheese
Meal 2Quest Bar and Fiber One Bar
Meal 3Firehouse Subs sandwich with Lays oven baked BBQ chips
Meal 44 ounces chicken breast, 100 grams white rice, ketchup, and Greek yogurt
Meal 5Frozen four cheese pizza

Total macros for the day: 203g carbs, 43g fat, 169g protein

Protein Sources

It’s impossible to build muscle without providing your body with protein. Chris likes to eat chicken breast, ground bison, salmon, Greek yogurt, and eggs for his protein sources.

When you’ve been bodybuilding for as long as Chris has, it’s east to get tired of chicken breast. The key is to use sauces like ketchup, BBQ, and honey mustard.

These types of condiments will turn a boring chicken dish into a delicious protein meal. Just be aware of the nutritional labels, because some sauces can have high amounts of sugar and carbs.

Chris Elkins Workout

Credit: Chris Elkins (via YouTube)

Chest Workout

Before each chest workout, Chris likes to warm up the pectoral muscles. He will do 2-3 light sets of barbell bench press. Start off with the bar before adding any weight.

This will help loosen up your chest and shoulder joints. Many beginners often forget to warm up their shoulders on chest day. During the bench movement, added stress can be placed on this area.

Flat bench press5 x 8-15
Incline chest press machine4 x 8-12
Incline smith machine chest press4 x 8-12
Seated cable chest press4 x 10-15
Standing cable chest fly4 x 10-15

Back Workout

Chris begins this workout with a heavy 5 x 5 set of barbell rows. This can be a very taxing movement on the body, which is why you need to warm up first.

The back is made up of different muscle groups, which is why it’s so important to get them warm before lifting. A combination of bodyweight pull-ups and light rows are ideal movements for warming up the back.

Barbell row5 x 5
Seated machine row4 x 8-12
Wide grip cable lat pulldown4 x 8-12
Shoulder width seated cable row4 x 10-15
Standing rear delt dumbbell raise4 x 10-15

Shoulder Workout

We can see in this shoulder workout that Chris continues the theme of starting off with a heavy set. It helps to do these movements in the beginning of your workouts – when you have the most energy.

If you save heavy overhead presses for the end, your energy levels will be too low. After this Chris moves on to higher reps of toning the shoulder muscles.

Barbell standing overhead press5 x 6-12
Arnold press4 x 8-12
Incline dumbbell delt raise4 x 10-15
Standing dumbbell lateral raise4 x 10-15
Single arm dumbbell upright row4 x 10-15

Leg Workout

Before jumping right into his working sets, Chris likes to warm up the legs. He uses the hip abductor machine to warm up the glutes, legs, and hips.

Doing a few sets on this machine can help active the muscles and increase performance. Have you ever done barbell squats without warming up? This can really hurt your knees, which is why it’s so important to warm up first.

Leg press4 x 8-15
Seated leg extension4 x 8-12
Dumbbell stiff leg deadlift4 x 8-12
Lying hamstring curl4 x 10-15
Dumbbell walking lunge3 x 10-15 steps
Calf raise on leg press machine4 x 15-20

Arm Workout

When it comes to training arms, Chris likes to incorporate supersets into his workouts. The barbell curl combined with the skullcrushers works the arms in the mid range.

This is typically the strongest range of motion in the arms. The cable curl paired with the cable extensions works the long motion. This is when the biceps and triceps are fully stretched.

Bent over dumbbell triceps extension4 x 10
Dumbbell spider curl4 x 10
Standing EZ bar curl 4 x 10 superset with EZ bar skullcrusher4 x 10
Standing cable curl 4 x 10 superset with single arm cable triceps extension4 x 10
Dumbbell hammer curldrop set

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