Fraser Wilson Diet and Workout Plan

The Fraser Wilson diet follows the lean bulking approach to bodybuilding. He isn’t a fan of cutting and bulking, because of the rapid weight gain and loss. Even though this is a slower way to build muscle, it keeps you lean throughout the year. Keep reading for more detailed look into Fraser’s nutritional plan and workout routine.

Who is Fraser Wilson?

Fraser Wilson is a bodybuilder, personal trainer, and fitness influencer. Born and raised in Melbourne, Australia, he began training at the young age of 17. Fraser has gained a massive amount of popularity on his YouTube channel, where he regularly shares fitness advice to over 1 million subscribers.

Stats

  • Height: 5’9″ (175 cm)
  • Weight: 158 lbs (72 kg)
  • Year of birth: 1996

Fraser Wilson Diet

The most important aspect of bodybuilding is nutrition. Most people focus on lifting weights, but your physique will only go so far without a proper diet plan. Fraser knows how important nutrition is, which is why he tracks his macros. He gets most of his protein sources from eggs, chicken, and tuna.

Fraser also has some unique food combinations, where he likes to mix peanut butter with sweet potato. It doesn’t sound like the best combination, but he says it’s delicious. Below is a sample five day meal plan of foods Fraser actually eats.

Day 1

  • 1st meal: 3 whole eggs, 250 grams basmati rice, kale, and 1 tbsp olive oil
  • 2nd meal: Shake with 1 scoop whey protein, 1 cup almond milk, and 200 grams mixed berries
  • 3rd meal: 100 grams chicken breast, 1 medium sweet potato, spinach, and 30 grams peanut butter
  • 4th meal: 100 grams lean beef, 125 grams red lentil pasta, and kale
  • 5th meal: Salad with 125 grams tuna (in olive oil), 70 grams avocado, spinach, and coleslaw

Day 2

  • 1st meal: 3 whole eggs, 1 cup egg whites, 150 grams chicken breast, tomato, asparagus, and onion
  • 2nd meal: 150 grams puffed rice cereal, 1 cup almond milk, and 1 scoop whey protein
  • 3rd meal: 100 grams oats, 150 grams blueberries, 4 rice cakes, and cinnamon
  • 4th meal: 100 grams white fish, 150 grams brown rice, and a salad

Day 3

  • 1st meal: 2 whole eggs, 1 cup egg whites, 30 grams cocoa puffs, 100 grams oats, 1 scoop whey protein, 100 grams banana, and 200 grams blueberries
  • 2nd meal: 280 grams Greek yogurt, 20 grams peanut butter, and 1 rice cake
  • 3rd meal: 3 slices sourdough bread, 100 grams smoked salmon, and 50 grams avocado
  • 4th meal: 100 grams chicken breast, 380 grams sweet potato, and 20 grams peanut butter
  • 5th meal: 150 grams tuna (in olive oil), 125 grams pasta, 100 grams kale, and coleslaw

Day 4

  • 1st meal: 1 whole egg, 1 cup egg whites, 50 grams rice flakes, 80 grams oats, 1 scoop whey protein, and 150 grams blueberries
  • 2nd meal: Bowl with 1 scoop whey protein, 30 grams rice puffs, 20 grams honey, 250 grams blueberries, 230 grams bananas, and water
  • 3rd meal: 100 grams chicken breast, 270 grams sweet potato, and 20 grams peanut butter
  • 4th meal: 150 grams tuna (in olive oil), 100 grams chicken breast, 200 grams white rice, 100 grams avocado, kale, and coleslaw

Day 5

  • 1st meal: 100 grams chicken breast, 250 grams basmati rice, 20 grams almond butter
  • 2nd meal: 100 grams chicken breast, 380 grams sweet potato, 20 grams peanut butter, and asparagus
  • 3rd meal: Bowl with 1 scoop whey protein, 30 grams rice puffs, 20 grams honey, 250 grams blueberries, 230 grams bananas, and water
  • 4th meal: 150 grams tuna (in olive oil), 1 cup egg whites, 250 grams basmati rice, 250 grams sweet potato, kale, and coleslaw

Fraser Wilson Workout Plan

Below are some of Fraser’s bodybuilding workouts that isolate each muscle group. But he also likes to do push/pull lifting and bodyweight workouts. The most important thing is to switch up your training plan on a regular basis, so you can shock your body and build solid muscle.

Chest Workout

  • 1st exercise: Incline dumbbell bench press 4 x 8-12
  • 2nd exercise: Flat barbell bench press 4 x 8-12
  • 3rd exercise: Incline barbell smith machine bench press 4 x 10
  • 4th exercise: Standing cable crossover 4 x 10-15
  • 5th exercise: Bodyweight push-up 4 x to failure

Back Workout

  • 1st exercise: Bodyweight pull-up 4 x 10
  • 2nd exercise: Seated cable pulldown (wide grip) 4 x 10-15
  • 3rd exercise: T-bar row 4 x 8-12
  • 4th exercise: Bent over cable pulldown (with straight bar) 4 x 10-15
  • 5th exercise: Kneeling single arm cable row 4 x 10-15
  • 6th exercise: Barbell rack pull 4 x 8-12

Shoulder Workout

  • 1st exercise: Seated dumbbell overhead press 4 x 8-12
  • 2nd exercise: Seated smith machine overhead press 4 x 8-12
  • 3rd exercise: Standing dumbbell lateral raise 4 x 10-15
  • 4th exercise: Standing alternating dumbbell front raise 4 x 10-15
  • 5th exercise: Cable face pull 4 x 10-15
  • 6th exercise: Reverse pec deck machine 4 x 10-15

Leg Workout

  • 1st exercise: Seated leg extension 4 x 10-15
  • 2nd exercise: Walking barbell lunge 16 steps (8 up and back)
  • 3rd exercise: Dumbbell goblet squat 4 x 10-12
  • 4th exercise: Leg press 4 x 10-15
  • 5th exercise: Lying hamstring curl 4 x 8-10
  • 6th exercise: Seated hamstring curl 4 x 15
  • 7th exercise: Glute cable pull with rope 4 x 10-15
  • 8th exercise: Abductor machine 4 x 10-15
  • 9th exercise: Standing calf raise machine 10 x 10 (pause at top)

Arm Workout

  • 1st exercise: Cable triceps pushdown (close grip) 3 x 10-15
  • 2nd exercise: Seated dumbbell curl 3 x 10
  • 3rd exercise: Dip machine 3 x 10
  • 4th exercise: Standing barbell curl 3 x 10-15
  • 5th exercise: Single arm cable triceps extension 3 x 10-15
  • 6th exercise: Single arm machine preacher curl 3 x 10-15
  • 7th exercise: EZ-bar skullcrusher 3 x 10 superset with EZ-bar curl 3 x 10

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