The Christian Guzman Diet can vary depending on the time of year. If Christian is prepping for a contest he needs to be strict with his macros. If not, he enjoys himself and eats intuitively.
Who is Christian Guzman?
Christian Guzman is an entrepreneur, online fitness coach and social media influencer. He began uploading fitness videos to his YouTube channel in 2012. Today, hundreds of thousands of people tune in to watch him daily.
Christian Guzman Stats
- Height: 5’11” (180 cm)
- Weight: 185 – 200 (83.9 – 90.7 kg)
- Year of birth: 1993
Christian Guzman Diet for Cutting
When it comes to burning fat, Christian is very strict about counting macros. He’s able to achieve such a lean physique before shows, because of his precision in measuring food. Here’s what a sample day looks like for cutting.
- 1st meal: Peanut butter, rolled oats, eggs, egg whites, blueberries, and pineapple. Christian uses pink salt, black pepper and hot sauce to add taste.
- 2nd meal: Christian normally works out after his first meal. So, for meal number two he has 1 1/2 scoops of whey protein.
- 3rd meal: For meal number three Christian has a light snack. In this case he would have a protein bar or energy bar.
- 4th meal: Shrimp seasoned with minced garlic and lemon. On the side he will have baby spinach, jasmine rice and pink salt.
- 5th meal: Vanilla Greek yogurt mixed with granola.
- 6th meal: A small bowl of oatmeal mixed with a handful of chocolate chips to finish off the macros for the day.
Tip for weighing food: Instead of balancing a plate on your scale, place whatever food you’re eating and take it off. If you’re eating peanut butter for example, put the jar on the scale. Then remove one serving and put it on your oatmeal, bread, etc. The scale should say -32 grams (which is one serving of peanut butter).
Christian Guzman Diet for Bulking
When it comes to adding size, Christian Guzman prefers to lean bulk. Meaning that he will consume more calories in a day, but they will be clean food. Christian has gone through a dirty bulk in the past, where he eats whatever he wants.
- 1st meal: Two scrambled eggs, a turkey patty, grilled peppers and half a box of blueberries. Christian likes to add salsa with his eggs for flavor.
- 2nd meal: Six ounces of lean ground beef, one packet of basmati rice, and a cup of sautéed spinach on the side. Spinach decreases in volume when it’s cooked.
- 3rd meal: Three ounces of lean ground beef, half a box of thin spaghetti, one tbsp of butter, salt and pepper for taste.
- 4th meal: Granola bar (for fiber).
- 5th meal: A smoothie with two servings of berry medley, one small container of Greek yogurt, 125 grams of pineapple, and one scoop of whey protein.
- 6th meal: One chicken quesadilla from Taco Cabana with salsa on the side.
- 7th meal: One packet of brown rice with fat free Italian dressing (to finish off carbs for the day).
Christian says that he tends to eat more calories at night. When he wakes up he isn’t craving food and normally eats breakfast later. This also allows him to save more calories for the end of the day when he’s hungrier.
Just remember that if you decide to dirty bulk, you will add much more fat to your body. A lean bulk may take longer. But the good news is you will also get shredded more quickly when you decide to cut.
Christian Guzman Workout
Christian Guzman’s rise to fame all started with his online workouts. He incorporates a wide range of movements in all his isolation exercises. This helps avoid workout fatigue and forces your body to adapt to new situations.
Before lifting heavy weight, Christian likes to first warm up on the treadmill for about five minutes. This gets the blood flowing throughout the body and your muscles will be ready for the weight. It also helps if you’ve been sitting all day at work.
- 1st exercise: Incline dumbbell press 15 reps, 12 reps, 10 reps, 8 reps, 6 reps (2-3 min rest per set)
- 2nd exercise: Standing cable flyes 5 x 10-12 (2-3 min rest per set)
- 3rd exercise: Incline barbell bench press 5 x 10-12 (3-4 min rest per set)
- 4th exercise: Bodyweight dips 2 x 15-20 and last set to failure (3-4 min rest per set)
Back and Biceps Workout
When doing back exercises (like the lat pulldown) it’s important to retract your scapula. Christian likes this tip, because it keeps the tension on your lats and helps to better target the muscle.
- 1st exercise: Lat pulldown 4 x 10-12
- 2nd exercise: T-bar row 4 x 10-12
- 3rd exercise: Standing dumbbell curl 4 x 10-12
- 4th exercise: Cable reverse grip curl 4 x 10-12
When it comes to working out shoulders, lateral raises are one of Christian’s favorite exercises. This specific movement really helps develop your shoulder muscles, to achieve that “capped” look.
- 1st exercise: Dumbbell lateral raise 5 x 10-12
- 2nd exercise: Bent arm dumbbell lateral raise 5 x 10-12
- 3rd exercise: Seated dumbbell press 5 x 8-12
- 4th exercise: Reverse cable crossover 5 x 10-12 (for rear delts)
For heavy leg workouts, Christian likes to wear knee sleeves. Knee sleeves provide compression, which can help increase blood flow and reduces pain and swelling in the knee joint during and after your workout.
- 1st exercise: Barbell squats 5 x 8-12
- 2nd exercise: Leg press 5 x 10-12
- 3rd exercise: Lying hamstring curls 5 x 10-12
- 4th exercise: Leg extensions 4 x 10-12 (last set drop set)
- 5th exercise: Standing calf raises 6 x 12
Christian bought his first gym in 2013 – which was no larger than an oversized storage closet. Today, he’s moved on to bigger and better things. Christian now owns Alphalete Gym, in Stafford, Texas – which is around 19,000 square feet. Fans travel from all over the world to meet him and workout.
- Christian Guzman diet
- Christian Guzman workout plan