Connor Murphy Diet and Workout Plan

Connor Murphy Diet

The Connor Murphy diet follows the traditional bodybuilding schedule of cutting and bulking. He is very strict about tracking everything he eats to achieve his shredded physique. Even when Connor is bulking, he tracks his macros to make sure he’s getting enough protein, carbohydrates and fat.

Who is Connor Murphy?

Connor Murphy is a YouTube star and fitness influencer. His rise to popularity came from his online videos and fake shirt pranks. In these videos, Connor asks strangers to guess the color of his shirt underneath his jacket.

In the end, Connor always “loses” the game and removes his shirt to show off his shredded physique. Reactions from the bystanders are hilarious and it’s what makes these videos so entertaining.

Connor Murphy Stats

Height: 6’1” (186 cm)
Weight: 195 – 205 lbs (88.5 – 92.9 kg)
Year of Birth: 1994

Connor Murphy Diet for Cutting

When it comes to cutting, Connor likes to eat a higher amount of protein per meal. And because he’s in a caloric deficit, Connor will eat higher satisfying foods. In other words, Connor will eat things that will keep him fuller throughout the day.

  • Meal One: 80 grams of steel cut oatmeal, 100 grams of mixed fruit, ½ scoop of whey protein and 2 whole eggs on the side.
  • Meal Two: 90 grams of whole grain pasta, 1 can of tuna, 2 tbsp of mayonnaise and mixed vegetables.
  • Meal Three: 2 cups of plain Greek yogurt, 28 grams of almonds, and 100 grams of fruit.
  • Meal Four: 8 ounces of grilled chicken breast, 230 grams of sweet potato, and steamed vegetables.
  • Meal Five: 1 scoop of whey protein and 1 cup of oatmeal squares cereal. This is Connor’s post workout meal.
  • Meal Six: An omelet with 4 whole eggs, 100 grams of turkey and mixed vegetables.

Connor Murphy Diet for Bulking

For bulking, Connor admits that his diet could be cleaner. However, he’s still able to maintain a lean physique while eating out and enjoying himself. The most important thing is keeping track of your macros – even when you’re bulking and have more diet flexibility.

  • Meal One: 2 cups of quick oatmeal and 1 ½ cups of mixed fruit.
  • Meal Two: Tuna pasta salad with 2 cups of elbow pasta, 1 can of tuna, 6 tbsp of light mayonnaise, parmesan cheese, relish, onions and seasoning.
  • Meal Three: 1 cup of chocolate flavored almonds.
  • Meal Four: 6 whole eggs and 6 tortillas. These are Connor’s “breakfast” tacos.
  • Meal Five: 1 scoop of whey protein and 1 cup of mini wheat cereal. This is Connor’s post workout meal.
  • Meal Six: Salmon salad with 1 can of salmon, ¼ cup of sunflower seeds, romaine lettuce and 2 tbsp of ginger sesame dressing.

Best Pre-Workout Meal

Many people new to the gym tend to focus on the post workout meal. But what you eat before you lift is equally, if not more important. This meal will give you the energy needed to lift heavy and it will set the pace for your workout. Here’s what Connor Murphy likes to eat, before he hits the gym.

  1. Brown rice
  2. Lentils
  3. Spinach
  4. Soy sauce

Favorite Foods

Below are some of Connor’s favorite foods. He will typically pick these items up during his weekly grocery shopping haul. Connor’s most important tip for dieting is to eat foods you like. Eating plain foods will get boring and it will burn you out quickly.

  1. Oatmeal
  2. Eggs
  3. Pasta
  4. Avocados
  5. Chicken
  6. Sweet Potato
  7. Corn tortillas
  8. Canned tuna
  9. Greek yogurt
  10. Juice

Connor Murphy Chest Workout

On the first set of Connor’s chest workout, he likes to do a heavy compound lift. He includes these in the beginning because Connor has the energy. Make sure to always warm up your chest before the workout and always to try get progressively stronger with each lift.

  • Exercise One: Incline bench press 4 x 5-6
  • Exercise Two: Weighted chest dip 5 x 10-12
  • Exercise Three: Incline dumbbell fly 5 x 10-12
  • Exercise Four: Seated pec deck 5 x 10-12
  • Exercise Five: Standing cable crossover 5 x 10-12

Connor Murphy Shoulder Workout

Building your shoulder muscles is key for a better v-taper. The v-taper is what makes bodybuilders standout from the crowd. When looking at someone with a v-taper you will notice their massive shoulders and wide lats, tapering down to a lean waist.

  • Exercise One: Single-arm standing dumbbell press 3 x 10-12
  • Exercise Two: Lying single-arm lateral raise 3 x 10-12
  • Exercise Three: Dumbbell rear delt fly 3 x 10-12
  • Exercise Four: Seated dumbbell press 3 x 10-12
  • Exercise Five: Standing dumbbell lateral raise 3 x 10-12
  • Exercise Six: Standing dumbbell front raise 3 x 10-12

Connor Murphy Back and Biceps Workout

Having a strong back is one of the most important things in bodybuilding and weightlifting. Many of your back muscles are working during other exercises. Connor likes to include a heavy compound movement for his back days – in this case the barbell deadlift.

  • Exercise One: T-bar row 3 x 8-10
  • Exercise Two: Seated wide grip lat pulldown 3 x 8-10
  • Exercise Three: Barbell deadlift 3 x 8-10
  • Exercise Four: Barbell row 3 x 8-10
  • Exercise Five: Seated cable row 3 x 8-10
  • Exercise Six: EZ bar preacher curl 3 x 8-12
  • Exercise Seven: Cable tricep pushdown 3 x 8-12
  • Exercise Eight: Standing dumbbell shrug 3 x 8-10

Connor Murphy Leg Workout

Living the aesthetic lifestyle is mostly about showing off your shredded abs. But that doesn’t mean you should skip leg day. Your goal should be to have a well-balanced and proportioned physique. Strong legs will also help you during other exercises. Here’s a sample leg day from Connor Murphy.

  • Exercise One: Barbell squat 3 x 8-10
  • Exercise Two: Seated leg press 3 x 8-10
  • Exercise Three: Single-leg dumbbell bench lunge 3 x 8-10
  • Exercise Four: Seated leg extension 3 x 8-10
  • Exercise Five: Seated reverse hamstring curl 3 x 8-10
  • Exercise Six: Standing calf raise 3 x 8-10

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