Greg Doucette Diet and Workout Plan

The Greg Doucette diet is all about consuming dense, low calorie foods. He doesn’t believe that counting macros is the only way to achieve your dream physique. Instead, Greg says that you need to limit sugar intake, eat clean foods, and pay attention to your overall calories.

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Who is Greg Doucette?

Greg Doucette is an IFBB professional bodybuilder, world record-holding powerlifter, and social media fitness influencer. Greg has been able to excel in both bodybuilding and powerlifting. He has competed in over 100 competitions and holds a Guinness World Record in sumo deadlifts.


  • Height: 5’6″ (168 cm)
  • Weight: 195 lbs (88.5 kg)
  • Year of birth: 1975

Greg Doucette Diet (Cutting)

Greg believes that the secret to getting lean is eating dense, low calorie foods. He makes massive salads and wraps packed with chicken, vegetables, and many other healthy foods that will keep you full throughout the day.

He also prefers popcorn over rice, because it tastes better and has more fiber. This is an example day of eating when Greg was about 3 weeks out from a show. Greg knows how to use low calorie ingredients to make good tasting meals.

Greg’s Favorites

Low carb bread
Protein bread wrap
Calorie free chocolate syrup
Casein protein powder
Ketchup (no sugar added)
Low calorie popcorn
Sugar free BBQ sauce

Anabolic French Toast

Greg’s famous French toast recipe is high in protein and surprisingly low in carbs. It’s also delicious and is very easy to make. Combine the following ingredients in a large bowl. This may seem like a big serving, but it’s meant to last a week.

  • 10 cups of egg whites
  • 10 packets of sweetener
  • Vanilla extract
  • Cinnamon

Then all you need to do is soak your favorite low carb bread into this mixture. Cook each slice in a frying pan on low heat, until the bread is golden in color. It helps to leave the bread soaking overnight, because low carb bread takes longer to absorb egg whites.

Nutritional Information

Macros for 5 pieces with low calorie bread:

  • 500 calories
  • 62 grams protein
  • 10 grams fat
  • 36 grams carbs
  • 6 grams fiber


Greg has said that he is completely against bulking and doesn’t understand why it’s such a popular concept in the fitness industry. He doesn’t believe you need to gain fat in order to gain muscle. Until you reach your genetic limit, there’s no amount of fat needed to increase muscle mass.

It’s impossible to be 100% accurate when it comes to tracking meals. This is why Greg isn’t a fan of increasing your macros when it comes time to bulk. The only time you should “bulk” is if you have trouble putting on weight. Eat foods that are high in fat like nuts, whole eggs, and avocados.

Chest Workout

As a world record-holding powerlifter, people often ask how heavy they should train. But the answer totally depends on your fitness goals. When looking to increase strength, aim for heavier weight and lower reps. If you want to build muscle, increase the reps and use moderate weight. Greg says that training to failure is the best way to make gains.

  • 1st exercise: Barbell bench press 5 x 8-12
  • 2nd exercise: Incline dumbbell press 4 x 10-15
  • 3rd exercise: Hammer strength press 4 x 8-12
  • 4th exercise: Dumbbell fly 4 x 10-15
  • 5th exercise: Pec deck machine 4 x 8-12

Back Workout

Greg is a world-record holding powerlifter when it comes to the sumo deadlift. He still likes to include this traditional exercise in his back workouts, however he doesn’t push his body like he used to – for fear of injury. Doing heavy compound movements like the deadlift, squat, and bench will build strength, muscle, and help improve other areas of your physique.

  • 1st exercise: Barbell sumo deadlift 5 x 8-12
  • 2nd exercise: Hammer strength machine row 4 x 10-15
  • 3rd exercise: Close grip cable row 4 x 8-12
  • 4th exercise: Wide grip lat pulldown 4 x 8-12
  • 5th exercise: Bent over cable row 4 x 10-15

Shoulder Workout

These days Greg doesn’t go too heavy on shoulders, because he has a torn rotator cuff. He emphasizes warming up by doing a few sets of arm swings and other dynamic movements. You can also warm up by holding some 5 pound dumbbells and doing front and side raises. This helps get the blood flowing in the shoulders, before moving on to heavier weight.

  • 1st exercise: Reverse pec deck machine 5 x 10-15
  • 2nd exercise: Hammer strength shoulder press 4 x 10-15
  • 3rd exercise: Dumbbell lateral raise 5 x 12-15
  • 4th exercise: Standing front cable raise 5 x 12-15
  • 5th exercise: Standing dumbbell shrug 5 x 12-15

Leg Workout

Greg is known for having some strong legs. But he doesn’t lift as heavy on squats for fear of injury. As a raw powerlifter, Greg frequently squatted very heavy weight without a belt. But you don’t need to max out each rep to build muscle. Greg says that the most important aspect of training is intensity. Your gym can have limited equipment, but if you train to failure you will make gains.

  • 1st exercise: Leg press 5 x 8-16
  • 2nd exercise: Hack squat 5 x 8-12
  • 3rd exercise: Leg extension 5 x 10-15
  • 4th exercise: Lying hamstring curl 5 x 10-15
  • 5th exercise: Seated calf raise: 4 x 15-20
  • 6th exercise: Standing calf raise 4 x 15-20

Arm Workout

Greg prefers to warm up arms with machine preacher curls, because he can focus on slowly moving the weight. He also likes doing partial reps, as they tend to be more challenging. When you’ve been training for as many years as Greg, it’s essential to try new methods of training. The last thing you need is for your body to get used to the same workout routine.

  • 1st exercise: Machine preacher curl 5 x 10-12
  • 2nd exercise: Lying cable curl 5 x 10-12
  • 3rd exercise: Seated dumbbell alternating curl 5 x 10-15
  • 4th exercise: Standing plate curl 5 x 10-15

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