Marc Fitt Diet and Workout Plan
The Marc Fitt diet follows the traditional bodybuilding approach to nutrition. For building muscle he will increase overall calories for a period of time. Marc will then drop his calories down when looking to lower his body fat percentage. Find out Marc’s favorite foods and why he loves doing supersets in the sections below.
Who is Marc Fitt?
Marc Fitt is a personal trainer, entrepreneur and fitness model from Quebec, Canada. Before discovering weight training, Marc was always very active and played competitive hockey. His vast knowledge for fitness and nutrition has helped him build a loyal following through Instagram, YouTube and podcasting.
Stats
- Height: 5’10” (177.5 cm)
- Weight: 175 – 185 lbs (79.4 – 83.9 kg)
- Year of birth: 1990
Marc Fitt Diet
Marc is very precise when it comes to counting calories and calculating his macros. Depending on his current physique goals, he will be in a caloric surplus (for bulking), or a caloric deficit (for cutting). Marc adds everything he eats throughout the day in a custom spreadsheet he made, that tracks food down to the gram. This detailed approach keeps him muscular and lean.
Bulking
- 1st meal: 150 grams chicken breast, 3 whole eggs and broccoli
- 2nd meal: 2 scoops whey protein, raspberries, blueberries, and 15 grams almonds
- 3rd meal: 1 scoop whey protein, 50 grams oats and 16 grams almond butter
- 4th meal: 200 grams chicken breast, 200 grams basmati rice and broccoli
- 5th meal: 200 grams lean steak, 200 grams brown rice and peppers
Cutting
- 1st meal: 2 whole eggs, 200 grams egg whites and 20 grams almonds
- 2nd meal: 1 scoop whey protein, 60 grams oatmeal and cinnamon
- 3rd meal: 1 can tuna, 1 apple and 1 rice cake
- 4th meal: 120 grams chicken breast, 50 grams wild rice and a large salad
- 5th meal: 1 scoop whey protein and 20 grams almond butter
People often say that breakfast is the most important meal of the day. But Marc thinks that it’s actually your pre-workout meal. Before the gym he will eat a combination of oatmeal (complex carbs) and whey protein. This gives Marc enough energy to power through his intense training sessions. Marc will usually eat this meal around 1 hour before training.
Chest Workout
Marc includes 2 sets of warm-ups in his bench press routine. This helps get his chest ready before moving on to heavier weight. He then moves on to the machine chest press, superset with a chest fly. Marc says this intense exercise helps build thickness in the chest. He then finished off with isolation movements.
- 1st exercise: Barbell bench press 6 x 6-12
- 2nd exercise: Seated machine chest press superset with single arm machine chest fly 3 x 12
- 3rd exercise: Pec deck machine 4 x 10-12
- 4th exercise: Incline barbell bench press 4 x 8-12
- 5th exercise: Single plate chest raise 4 x 10-15
Back Workout
There are a combination of exercises needed to build a sculpted back. Marc begins this workout with 5 sets of heavy rack pulls. It’s important to include this movement in the beginning of training, as it’s the most demanding exercise. He then moves on to middle and upper exercises for ultimate thickness.
- 1st exercise: Barbell rack pull 5 x 6-12
- 2nd exercise: Cable pullover 4 x 15
- 3rd exercise: Close grip cable row 4 x 6 superset with wide grip lat pulldown 4 x 15
- 4th exercise: Bent over dumbbell fly 4 x 15
- 5th exercise: Seated dumbbell shrug 4 x 15
Shoulder Workout
In order to build round and sculpted shoulders, Marc will train all three heads of the deltoid muscle. He works the anterior (front), lateral (side), and posterior (rear). Form is critical for muscle growth and injury prevention. Marc will go through a warm-up routine, before pressing heavy weight.
- 1st exercise: Dumbbell lateral raise 4 x 10-15
- 2nd exercise: Front plate raise 4 x 10-15
- 3rd exercise: Dumbbell shoulder press 3 x 10 superset with cable upright row 3 x 12
- 4th exercise: Cable face pull 3 x 10 superset with single arm cable face pull 3 x 12
- 5th exercise: Reverse pec deck machine 4 x 10-15
Leg Workout
In this specific leg workout Marc wanted to test out his one rep max on back squats. This is good to test to see if your overall strength is improving. After this strenuous first exercise, Marc moves on to hamstrings, quads, and calves. These isolation movements help build and shape the leg muscles.
- 1st exercise: Barbell back squat 8 x 6-12 (with one rep max test)
- 2nd exercise: Seated leg extension
- 3rd exercise: Barbell stiff leg deadlift 5 x 8-12
- 4th exercise: Lying down hamstring curl 4 x 10-15
- 5th exercise: Calf raise on leg press machine 4 x 15-20
Arm Workout
Marc has two important tips when it comes to training arms. Time under tension and supersets. Time under tension refers to the amount of stress placed on the muscle during each repetition. Try to bring the weight up and slowly lower it down. Combine this principle with supersets for an effective arm workout.
- 1st exercise: Standing barbell curl 5 x 8
- 2nd exercise: Dumbbell single arm concentration curl 5 x 8-12
- 3rd exercise: Standing alternating dumbbell curl superset with triceps rope extension 3 x 10
- 4th exercise: EZ bar skullcrusher 5 x 8
- 5th exercise: Single arm reverse cable pushdown 5 x 8-12
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