Chris Heria Diet and Workout Plan

Chris Heria Diet

The Chris Heria Diet combines clean eating techniques and intermittent fasting. Upon waking up, Chris will skip breakfast and start drinking water immediately. This gets his body hydrated and burns off fat storage from the day before. Continue reading for a more detailed look into the Chris Heria diet and workout plan.

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Who is Chris Heria?

Chris Heria is a personal trainer, YouTuber, and founder of ThenX fitness. Chris gained massive amounts of popularity from his street workouts, that utilize bodyweight exercises. He is currently the CEO of ThenX – a fitness program that offers customized calisthenic workouts to help people get in shape.


  • Height: 5′ 11″ (180 cm)
  • Weight: 165 lbs (75 kg)
  • Year of birth: 1991

Chris Heria Diet

When Chris is fasting, his body is in a fat burning mode. In other words, he’s constantly burning calories. The amount of time Chris fasts for changes depending on what workouts he is doing that day. When doing a heavy lifting session, his fast will be shorter and include more carbohydrates.

  • Breakfast: Skips breakfast (for fasting) but has biotin, collagen, glutamine, fish oil, and water
  • Pre-training: 1 banana, BCAA and water
  • Lunch: 9 ounces chicken breast, 1 cup quinoa and 1 cup broccoli
  • Dinner: 6 ounces salmon, 1 cup quinoa, 2 cups sauteed spinach, 1 cup asparagus, and 1 cup peppers
  • Snack: 1 scoop whey protein and 2 cups non-fat plain Greek Yogurt

Grocery List

Chris will usually break up his grocery list into three different categories. Protein, carbohydrates, and snacks. Remember, the amount of carbs he eats changes depending on his workout for the day.

Heavy lifting with high reps equals more carbs, fat burning days equals little carbs, and regular workout days equals half the amount of daily carbs. During intense workouts your body uses carbs as energy.

Below is a sample list of what Chris will buy during his weekly grocery shopping haul. You will notice that even his snacks are healthy. This is key to staying lean year-round and it prevents Chris from snacking on junk food. When your body gets used to eating clean foods, you will no longer crave unhealthy foods.

Ground Turkey
Chicken breast
Turkey bacon
Black beans
Chick peas
Greek yogurt

Training Equipment

Chris is a master when it comes to calisthenics training. He proves that there are plenty of movements you can do, even without a gym. The best workouts combine bodyweight exercises, with simple equipment you can use at home. Here are some of his essentials.

Weighted vest
Pull up bar
Planche bars

Chest Workout

This chest workout utilizes calisthenics and weighted calisthenics. Before the workout, Chris likes to warm up with some light elastic stretching using a resistance band. Since your chest will be contracted during the workout, it’s important to make sure the supporting muscles are warm too. This includes shoulder mobility, which is used in the pressing movement.

  • 1st exercise: Weighted vest push up x 25
  • 2nd exercise: Weighted vest ring dip x 12
  • 3rd exercise: Weighted vest push up with bar x 25
  • 4th exercise: Weighted vest ring push up x 12
  • 5th exercise: Weighted vest decline push up x 25

Back Workout

If you want a thick back and massive biceps, give this workout a try. Again, Chris uses weights and calisthenics for maximum muscle gain. You will notice in this workout that Chris includes three different warm up exercises. When combining weights and calisthenics, it’s important to include a full-body warm up routine, to prevent injury.

  • 1st warm up: Spiderman push up across x 5
  • 2nd warm up: Mountain climbers x 45 seconds
  • 3rd warm up: Plank x 45 seconds
  • 1st exercise: Barbell deadlift 4 x 5
  • 2nd exercise: Bent over row 4 x 7
  • 3rd exercise: Pull up 4 x until failure
  • 4th exercise: Single arm dumbbell row 4 x 7
  • 5th exercise: Barbell curl 4 x until failure
  • 6th exercise: Australian pull up 4 x until failure

Shoulder Workout

This is an advanced shoulder workout that combines bodybuilding and calisthenics. But even if you’re a beginner you can give this workout a try, by making some slight adjustments. Instead of a strict single arm pull up, you can use the assisted pull up machine. And if you’ve never done a handstand push up, try doing them against a wall first.

  • 1st exercise: Single arm pull up 3 x 4
  • 2nd exercise: Tuck planche press to handstand 3 x 6
  • 3rd exercise: Barbell military press 3 x 10
  • 4th exercise: Tuck planche push up 3 x 5
  • 5th exercise: Handstand to 90 degree push up 3 x 10
  • 6th exercise: Dumbbell rear delt fly 3 x 12
  • 7th exercise: Handstand push up 3 x 8

Leg Workout

If you think you need to lift weight for a challenging leg workout, you’re wrong. Have you ever tired pistol squats? Chris proves that bodyweight exercises are really all you need, and you can do them basically anywhere. If you want to challenge yourself, you can use a weighted vest for this workout. If not, this leg workout can be done with bodyweight.

  • 1st exercise: Jump squat and hold 4 x 15
  • 2nd exercise: Alternating lunge and hold 4 x 20
  • 3rd exercise: Sumo squat 4 x 20
  • 4th exercise: Jumping jacks 4 x 45 seconds
  • 5th exercise: Calf raise and hold 4 x 20
  • 6th exercise: Pistol squat 4 x 8
  • 7th exercise: Wall sit 4 x 45 seconds
  • 8th exercise: Box jump 4 x 15

Arm Workout

This is a dumbbells only arm workout designed by Chris. Remember that each muscle group is made up of smaller muscles. The triceps include the long head, medial head and lateral head. Where the biceps have the long head, short head and brachialis. The workout below hits all of these important biceps and triceps muscles, for ultimate arm growth.

  • 1st exercise: Pronated curl (with back against wall) 3 x 10
  • 2nd exercise: Supinated curl 3 x 10
  • 3rd exercise: Neutral curl 3 x 10
  • 4th exercise: Overhead triceps extension 3 x 10
  • 5th exercise: Laying dumbbell extension 3 x 10
  • 6th exercise: Supinated triceps kickback 3 x 10

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