LeBron James Diet and Workout Plan

LeBron James Diet

The LeBron James diet is a strict meal plan that gets him in prime basketball shape. He eats meat, fish, vegetables and fruit – while avoiding carbs, sugar, dairy and refined sugar. Check out more of LeBron’s detailed diet below.

Who is LeBron James?

LeBron James is an American professional basketball player, social activist and entrepreneur. His rise to fame began at a young age, as he was featured on the cover of Sports Illustrated Magazine while still in high school.

LeBron currently plays basketball for the Los Angeles Lakers – but has also played for the Cleveland Cavaliers and Miami Heat. As LeBron’s career continues to progress, he is considered to be one of the best basketball players of all time.

LeBron James Stats

  • Height: 6′ 8″ (203 cm)
  • Weight: 250 lbs (113 kg)
  • Year of Birth: 1984

LeBron James Diet

In the summer of 2014, LeBron went on a dramatic 67 day diet. It is estimated he dropped down from 270 lbs, to 250 lbs. Keep in mind he was by no means out of shape before this weight loss plan. He was a jacked 270 lbs at his tall height.

Lebron credited his physical transformation to the paleo diet. While on the Miami heat, LeBron was inspired by his teammate Ray Allen – who swore by this lifestyle. This meal plan sticks mostly to lean meat, fish, vegetables and fruit.

Below is a sample week meal plan for the LeBron James diet. His diet is loosely based around paleo, so these are the kinds of foods LeBron would consume. Remember that he still eats carbohydrates once in a while. After all, LeBron created a shoe after his favorite cereal.

Day One

  • Breakfast: Bacon, eggs, grilled onions, mushrooms and spinach
  • Lunch: Salmon salad with nuts and mustard vinaigrette
  • Snack: Protein shake and fruit
  • Dinner: Maple braised chuck roast with roasted vegetables
  • Snack: Fruit smoothie

Day Two

  • Breakfast: Egg and vegetable muffins with fruit on the side
  • Lunch: Salad with tuna, avocado, oil and vinegar
  • Snack: Protein shake and mixed nuts
  • Dinner: Butterflied roasted chicken with mushroom soup
  • Snack: Homemade trail mix

Day Three

  • Breakfast: Leftover egg and vegetable muffins from day before
  • Lunch: Salad with chicken, cranberries, pecans, apples and vinaigrette
  • Snack: Protein shake and carrots
  • Dinner: Ham and pineapple skewers with oven-roasted tomatoes
  • Snack: Hard boiled eggs

Day Four

  • Breakfast: Scrambled eggs (or omelet) with smoked salmon
  • Lunch: Chicken inside lettuce wraps with mustard and mayo
  • Snack: Protein shake with handful of mixed nuts
  • Dinner: Homemade meatballs with roasted cauliflower
  • Snack: Fruit salad and nuts

Day Five

  • Breakfast: Ham and butternut squash hash
  • Lunch: Salad with meatballs, almonds and balsamic vinaigrette
  • Snack: Protein shake and banana
  • Dinner: Chicken and roasted vegetables
  • Snack: Sweet potato chips

Day Six

  • Breakfast: Sausage or bacon breakfast casserole
  • Lunch: Leftover chicken and roasted vegetables from night before
  • Snack: Protein shake and handful of olives
  • Dinner: Garlic roasted cod with green beans
  • Snack: Simple omelet with vegetables

Day Seven

  • Breakfast: Leftover breakfast casserole from day before
  • Lunch: Grilled steak with carrots and mushrooms
  • Snack: Protein shake and almond butter
  • Dinner: Salad with salmon, cranberries, pecans, apples and vinaigrette
  • Snack: Beef jerky

LeBron James Workout Routine

To be the best, it’s no secret that you have to train hard. LeBron’s intense work ethic is one quality that helps him be the best basketball player in the world. He was actually back in the gym just two days after the official end to the 2016-2017 season.

LeBron does a variety of different exercises for strength and conditioning. His workouts are geared for his sport, so you won’t find isolation (or bodybuilding) exercises here. To play 48 minutes each night in the NBA requires muscle endurance.

VersaClimber Workout

If you’ve never heard of a VersaClimber, it’s exactly what it sounds like. An exercise machine that simulates climbing – so you get an intense arm, back and leg workout. We can see that LeBron utilizes the VersaClimber from his social media posts.

  • Warm up: 3 minutes at 70-80 feet per minute
  • 1st minute: 100 feet per minute
  • 2nd minute: 110-120 feet per minute
  • 3rd minute: 110-120 feet per minute
  • 45 seconds: 130 feet per minute
  • 45 seconds: 130 feet per minute
  • 30 seconds: 140-160 feet per minute
  • 30 seconds: 140-160 feet per minute
  • Cool down: 2 Minutes at 70-80 feet per minute

This total VersaClimber workout will take you less than 10 minutes. And if you think it looks easy, go ahead and give it a try. It will leave your heart pumping and your muscles fatigued. It works for the King!

TRX Workout

Total Resistance Exercises (TRX) is another intense training routine LeBron follows. These are bodyweight movements that utilize two bands suspended from a bar. Here is the best TRX workout for basketball players.

  • Single leg squat: 4 x 15-20
  • Single leg squat with hop: 4 x 15-20
  • TRX lunge: 4 x 10-15
  • Single arm row with partner push: 4 x 10-15
  • Sprinters start: 4 x 10-12
  • Upright row: 4 x 10-15
  • I core exercise: 4 x 10-15
  • Overhead squat: 4 x 15-20
  • Side lunge: 4 x 15-20
  • Standard push-up 4 x 10-12

LeBron James Basketball Workout

This is an intense workout with many different exercises. In total this workout should take around 1 hour. The beginning starts with band work to get the body warmed up. Then there are different shooting drills with free throws in between. You will be fatigued during the shooting portion of this workout, to simulate a game type scenario.

1 Hour Basketball Drill

  • Jump Rope: 30 seconds in place
  • Band work: Bodyweight band squats
  • Band work: Rotational band corkscrew
  • Spot-up jump shot: Right corner (10 makes)
  • Jump Rope: 30 seconds in place
  • Band work: Bodyweight band squat (lateral)
  • Band work: Stability band windmills
  • Spot-up jump shot: Right wing (10 makes)
  • Jump rope: 30 seconds in place
  • Band work: Reverse band squats
  • Band work: Stability band windmills
  • Spot-up jump shot: Top of key (10 makes)
  • Jump rope: 30 seconds forward/backward
  • Band work: Heavy band terminal knee extensions
  • Band work: Mini-band pull sets
  • Spot-up jump shot: Left wing (10 makes)
  • Jump rope: 30 seconds forward/backward
  • Band work: Heavy band terminal knee extensions
  • Band work: Mini-band pull sets
  • Spot-up jump shot: Left corner (10 makes)
  • Free throws: 5 makes
  • 1-Dribble pull-up jump shot: Right wing – right/left (4 makes)
  • 2-Dribble pull-up jump shot: Top of key – right/left (4 makes)
  • 2-Dribble pull-up jump shot: Left wing – right/left (4 makes)
  • Free throws: 5 makes
  • Running hook shot: Left block (5 makes)
  • Fadeaway left shoulder: Left block (5 makes)
  • Fadeaway right shoulder: Left block (5 makes)
  • Free throws: 5 makes
  • Fadeaway right shoulder: Right block (5 makes)
  • Fadeaway left shoulder: Right block (5 makes)
  • Up and Under: Right Block (5 makes)
  • Free throws: 5 makes
  • 3 point spot-up jump shot: Right corner (6 makes)
  • 3 point spot-up jump shot: Right wing (6 makes)
  • Free throws: 5 makes
  • 3 point spot-up jump shot: Top of key (6 makes)
  • Free throws: 5 makes
  • 3 point spot-up jump shot: Left wing (6 makes)
  • 3 point spot-up jump shot: Left corner (6 makes)

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