Dan Bilzerian Diet and Workout Plan

Dan Bilzerian Diet

The Dan Bilzerian diet follows a very strict meal plan with clean foods. He avoids processed foods and believes that sugar and fat are a terrible combination.

Dan also switches up his training between bodybuilding, powerlifting and mixed martial arts. This variety helps him avoid burning out from training.

Who is Dan Bilzerian?

Dan Brandon Bilzerian is a social media influencer, poker player, and actor. He millions of followers on social media, where he shares photos and videos of his lavish party lifestyle.

In 2018 Dan launched his company, Ignite Cannabis Co – a high-end global cannabis brand. And in 2021 he published his autobiography: The Setup.


  • Height: 5′ 9″ (174 cm)
  • Weight: 187 lbs (85 kg)
  • Year of birth: 1980

Dan Bilzerian Diet

After having back-to-back heart attacks at age 25, Dan knew he needed to change up his diet. He didn’t eat crazy amounts of junk food, but he needed to consume clean foods for ultimate body longevity.

Today, Dan maintains a solid amount of muscle mass, with a low body fat percentage. Dan attributes his physique to eating high amounts of quality calories.

If you want to put on size and add muscle, you need to increase your daily caloric intake. However, you need to be eating clean calories – not chips, pizza and donuts.

Meal Plan

  • 1st meal: 3 whole eggs, 1 cup egg whites and 1 cup oatmeal
  • 2nd meal: 1 piece of ezekiel bread and 1 scoop protein powder
  • 3rd meal: 1 banana (or other fruit) and 1 scoop protein powder
  • 4th meal: 6 ounces steak, 1 sweet potato and asparagus
  • 5th meal: 6 ounces grilled chicken breast, 1 cup brown rice and steamed vegetables
  • 6th meal: 6 ounces salmon and a large mixed salad

This sample daily meal plan is based off of various social media post from Dan. He frequently eats high amounts of protein and quality calories to maintain his muscular physique.

Dan also avoids sugar, dairy, and processed foods, as these can quickly increase your body fat percentage.

Bulk and Cut?

Dan is highly against the “old school” bodybuilding method of bulking and cutting. This is an annual diet plan the follows at least one period of bulking and one period of cutting.

Bulking is when you put your body through a caloric surplus. You will gain muscle, but also unwanted fat as a result. Bulking is followed by a cutting period, where you drop the calories and put your body through a daily caloric deficit.

When this happens you will lose fat and muscle. Instead of bulking and cutting, Dan maintains a lean physique year round. This is accomplished through a mostly clean diet and intense workout routine.

Dan Bilzerian Workout

Known for his rock star party lifestyle, Dan still finds time to hit the gym. He’s in amazing shape and trains with intensity each day. Dan enjoys training with other fitness celebrities like Bradley Martyn and Jon Skywalker.

When it comes to training, Dan likes to switch it up. He combines bodybuilding, power lifting and mixed martial arts.

Training in this way keeps your routine fresh and exciting, so you won’t get bored.

Chest Workout

Even on chest day, Dan likes to first warm up on the treadmill. Regardless of your age, warming up before a workout can prevent injury – especially if you plan on doing heavy lifts. For one exercise (like the barbell bench press) he will focus on lifting heavy. The rest of the workout involves higher reps for a chest pump.

  • Warm-up: 10 minute treadmill walk or jog
  • 1st exercise: Barbell bench press 4 x 8-15
  • 2nd exercise: Alternating dumbbell bench press 4 x 12
  • 3rd exercise: Bodyweight dips 4 x to failure
  • 4th exercise: Dumbbell chest fly 4 x 15-20

Back Workout

Here’s a sample back workout from Dan that focuses on building thickness. Again, warm-up on the treadmill first, before moving heavy weight. The emphasis in this workout is the lat muscles, as this builds a wide upper back. But you also need to focus on the lower back too, for an overall strong physique.

  • Warm-up: 10 minute treadmill walk or jog
  • 1st exercise: Wide grip seated lat pulldown 4 x 8-12
  • 2nd exercise: Dumbbell bent over row 4 x 10-15
  • 3rd exercise: Standing lat pushdown 4 x 10-15
  • 4th exercise: Close grip seated row 10-15
  • 5th exercise: Weighted hyperextension 8-12

Shoulder Workout

In order to develop cannonball shoulders like Dan, you need to work all sides of the shoulder muscles. This workout accomplishes that by stressing the front, side, and rear delts. The seated Arnold press is a great starting exercise to loosen up the shoulder joints, because of the advanced mechanics of the motion.

  • Warm-up: 10 minute treadmill walk or jog
  • 1st exercise: Seated Arnold press 4 x 15
  • 2nd exercise: Standing overhead press 4 x 10-12
  • 3rd exercise: Incline dumbbell rear delt fly 4 x 10-15
  • 4th exercise: Hanging dumbbell lateral raise 4 x 10-15
  • 5th exercise: Standing barbell front raise 4 x 10-15

Leg Workout

Dan knows the importance of leg day – unlike many other fitness influencers. Having strong legs completes your overall physique and helps in many compound lifts. You will use your legs to drive through on the bench press and the deadlift. Properly warming up your legs is critical before heavy squats.

  • Warm-up: 10 minute treadmill walk or jog
  • 1st exercise: Seated leg extension 4 x 15
  • 2nd exercise: Barbell squat 4 x 10-12
  • 3rd exercise: Barbell walking lunge 4 x 15
  • 4th exercise: Stiff leg dumbbell deadlift 4 x 12-15
  • 5th exercise: Donkey calf raise 4 x 15-20

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