Jeff Seid Diet and Workout Plan

Jeff Seid Diet

The Jeff Seid diet involves carefully tracking your daily food intake, to get as shredded as possible. He believes that carb cycling can help get you ready for a bodybuilding competition, or photoshoot.

Jeff is all about living the aesthetic lifestyle and keeps his body in shape year round. Let’s take a closer look at his meal plan and training routine.

Who is Jeff Seid?

Jeff Seid is an IFBB pro, fitness model and social media influencer. He has gained a massive following on Instagram, where he showcases his ripped physique.

Many people would argue that this aesthetic build is more desirable, than the massive modern day bodybuilders with bubble guts.


  • Height: 6′ (183 cm)
  • Weight: 205 – 215 lbs (88.5 – 93.0 kg)
  • Year of birth: 1994

Jeff Seid Diet

The below meal plan is what Jeff normally follows when he wants to get shredded. Keep in mind that he maintains a lean physique year-round. So, a shredded physique for Jeff would be best for a bodybuilding competition, or photoshoot.

It’s best to start your diet 8-16 weeks out, but this also depends on your current fitness level.

  • 1st meal: 2 whole eggs, 6 egg whites, 1/2 a cup of oatmeal and a handful of berries.
  • 2nd meal: 6 ounces of grilled chicken breast and 1 cup of brown rice.
  • 3rd meal: 2 scoops of whey protein and a piece of fruit (post-workout).
  • 4th meal: Salad with 6 ounces of grilled chicken breast and 3 ounces of avocado.
  • 5th meal: 6 ounces of lean cut steak and 6 ounces of sweet potato.
  • 6th meal: 6 ounces of white fish or 2 cups of egg whites (around 1 hour before bed).

Jeff’s Protein Pancake Recipe

You don’t have to eat boring to lose fat and achieve your dream physique. Jeff has learned this over the course of his bodybuilding career and has experimented with different food combinations.

While prepping for a bodybuilding show, Jeff makes a protein pancake every morning. Each pancake includes 1/2 a cup of old fashioned oats, 3 whole eggs, 4 egg whites and ground cinnamon.

The most important part of these pancakes is to leave out the maple syrup! If not, this will add tons of sugar you don’t need.

Chest Workout

This is Jeff’s legendary chest and triceps workout, that at the time of this writing has gained more than 4 million views on YouTube. Jeff is a big advocate of drop sets – which is a technique that can help with muscle growth. So, make sure to give this workout a try on Monday (aka international chest day).

  1. Incline dumbbell bench 4 x 8-10 (drop set last set)
  2. Reverse grip bench 4 x 8-15 (drop set last set)
  3. Decline cable crossover 4 x 12-15 (every set to failure)
  4. Flat bench fly 4 x 8-10 (drop set every set)
  5. Weighted dip 4 x each set to failure
  6. Triceps rope pushdown 5 x 12-15 (drop set last set)

Shoulder Workout

When it comes to training shoulders, Jeff likes to use free weights for muscle growth. Machines certainly have their time and place, but free weights can work other muscles in the body as an added benefit. When doing the overhead press movement, you will need to have a tight core – which will strengthen your abs as a result.

  1. Barbell overhead press 4 x 5-6
  2. Dumbbell shoulder press 4 x 6-8
  3. Reverse delt fly 4 x 8
  4. Dumbbell lateral raise 4 x 8
  5. Dumbbell front raise 4 x 8

Back Workout

Before each back workout, Jeff likes to warm up with some pull ups. He will put his hands in a neutral grip and do 3 sets to failure. This helps the muscles in his back get ready before heavier movements. You will also notice that Jeff includes many different machines in this workout. This helps target every muscle in the back.

  1. Front pull-down 4 x 15, 12, 10, 8
  2. Bent over row 4 x 15, 12, 10, 8
  3. Cable row 4 x 15, 12, 10, 8
  4. Straight arm front pull-down 4 x 12-15
  5. Machine row 7 x 8-12
  6. Machine shrug 4 x 15, 12, 10, 8
  7. Barbell shrug 4 x 15, 12, 10, 8
  8. Hyper-extensions 4 x 12-15

Leg Workout

Jeff likes to start off his leg movements with a heavy compound movement (in this case the standard barbell squat). This exercise is very taxing on the body, which is why it helps to place it in the beginning of your workout. Just make sure you’re properly warmed up first. He finishes up leg day with some walking lunges to burn out the legs.

  1. Barbell squat 6 x 4-8
  2. Barbell squat with pyramid sets 7 x 5
  3. Seated leg press 4 x 6-8
  4. Seated leg extension 4 x 6-8
  5. Lying hamstring curl 4 x 6-8
  6. Dead leg lunge 3 x 20 steps

Arm Workout

You can’t live the aesthetic lifestyle without having some jacked arms. Make sure to give this workout a try on your next arm day. When it comes to training arms, Jeff likes to do most of his sets to failure. This guarantees maximum arm growth and makes for a very challenging workout!

  1. Barbell curl 4 x 8-10 (drop set each set to failure)
  2. Single arm dumbbell curl 4 x 8-10
  3. Single arm dumbbell curl (hanging) 4 x 8-10
  4. Seated preacher curl 4 x each set to failure

Party Lifestyle

Jeff Seid doesn’t take himself too seriously and still likes to have a fun time. Most bodybuilders are known for having a strict and boring daily schedule – however, this is not the case with Jeff.

Sure, when it comes time to prepare for a competition, he gets in grind mode. But during the off season, Jeff is known for traveling to as many festivals as he can. He has found a solid balance between bodybuilding and having a good time.

Many people can learn from this and find the balance that works for them. It’s all about being healthy and having fun at the same time.

Search Terms

  • Jeff Seid diet
  • Jeff Seid workout plan

Similar Physiques

Similar Posts