Jeff Logan Diet and Workout Plan

The Jeff Logan diet follows his own custom meal plan to stay lean throughout the year. He eats organic foods, exercises on a daily basis, gets plenty of sleep, and stays away from alcohol (other than small amounts of red wine).

Jeff has lost over 100 pounds by following these lifestyle principles. Continue reading to learn more about his diet plan and exercise routine.

Who is Jeff Logan?

Jeff Logan is a bodybuilder, model, actor, and entrepreneur. Growing up Jeff was into sports and went on to play football at Central Connecticut State University.

After college Jeff pursued a career in fitness where he grew a massive following across various social media channels. Today Jeff is the owner/CEO of Become Nutrition and shares workout tips and diet advice on his YouTube channel.


Height5′ 10″ (178 cm)
Weight205 lbs (93 kg)
Year of birth1989

Jeff Logan Diet

To maintain a lean physique year round Jeff eats organic foods. Some of his regular grocery items are wild caught cod fillet, eggs, brown rice, kale, nuts, and fresh fruit.

Eating like this can get expensive, but it will provide your body with nourishment and natural energy. Jeff spares no expense for his health. Here’s what a sample day of eating looks like for Jeff:

Meal 1Free range eggs, 3 pieces of toast, raspberries, and blueberries
Meal 21 scoop vegan protein powder and half a banana
Meal 3Wild caught cod fillet, brown rice and steamed vegetables
Meal 41 scoop vegan protein powder and half a banana
Meal 5Kale salad with cucumbers, tomatoes and olive oil
Meal 6Egg white omelette with mixed nuts on the side

Jeff recognizes that his eating style isn’t very lavish, because there’s a certain amount of discipline and restriction needed to achieve your dream physique.

It’s easy to order take out and snack on unhealthy foods. But in order to make real progress, you need to focus and put in the work.

Jeff Logan Workout

Credit: Jeff Logan (via YouTube)

Chest Workout

For each chest workout Jeff will start off with a heavy compound bench movement in the beginning. In this case it was the incline barbell bench press. This is where you will need the most amount of strength, after a proper warm up routine. After this movement he tones and builds other areas of the chest.

  • 1st exercise: Incline barbell bench press 5 x 6-12
  • 2nd exercise: Flat dumbbell bench press 5 x 8-12
  • 3rd exercise: Incline dumbbell bench press 5 x 8-12
  • 4th exercise: Standing cable chest fly superset with machine chest press 4 x 10-15
  • 5th exercise: Pec deck machine superset with bodyweight push up 4 x 10-15

Back Workout

Before each back workout Jeff likes to incorporate some light cardio work. He begins with around 5 minutes of jumping rope. This helps get the entire body warmed up before lifting weight. You don’t want to risk injury by picking up a heavy pair of dumbbells when your body isn’t prepared.

  • 1st exercise: Dumbbell lat pulldown 4 x 10
  • 2nd exercise: Barbell deadlift 5 x 8-12
  • 3rd exercise: Wide grip bodyweight pull up x 4 sets to failure
  • 4th exercise: T-bar row 4 x 8-12
  • 5th exercise: Seated dumbbell shrug 4 x 15

Shoulder Workout

Jeff incorporates pyramid sets in this shoulder workout. Regular training gradually increases the weight with each set. In pyramid sets, you slowly build up the weight, before lowering the weight back down. In other words, the heaviest set will be in the middle. Training in this style helps build muscle and endurance.

  • 1st exercise: Seated dumbbell overhead press 4 x 8-12
  • 2nd exercise: Behind the neck shoulder press 4 x 8-12
  • 3rd exercise: Seated dumbbell lateral raise 4 x 10-15
  • 4th exercise: Seated alternating dumbbell front raise 4 x 10-15
  • 5th exercise: Incline dumbbell rear delt fly 4 x 10-15

Leg Workout

Jeff says the most important thing about leg day is practicing good form. Without good form, you aren’t really working out the muscles. Beginners often use too much weight and lift with a jerking motion. Focus on perfecting your form with each exercise, before lifting heavy weight.

  • 1st exercise: Stiff leg dumbbell deadlift 4 x 8-12
  • 2nd exercise: Smith machine lunge 4 x 8-12
  • 3rd exercise: Lying hamstring curl 4 x 10-15
  • 4th exercise: Seated leg extension 4 x 10-15
  • 5th exercise: Barbell good morning 4 x 8-12
  • 6th exercise: Dumbbell walking lunge 4 x 10 steps
  • 7th exercise: Single leg hamstring curl 4 x 10-15

Arm Workout

In this arm workout Jeff alternates between biceps and triceps movements. Most people like to separate these two muscle groups, because one is a pull movement and the other is a push movement. The final two exercises are supersets that will require all the energy you have left.

  • 1st exercise: Standing barbell curl 4 x 6-10
  • 2nd exercise: Overhead dumbbell triceps extension 4 x 10-12
  • 3rd exercise: Seated dumbbell curl 4 x 10-12
  • 4th exercise: Triceps cable pushdown 4 x 12-15
  • 5th exercise: Overhead cable triceps extension superset with close grip bodyweight pull up 4 x 10-15
  • 6th exercise: Standing dumbbell curl superset with bodyweight dip 4 x to failure

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