Mark Bell Diet and Workout Plan

The Mark Bell diet involves following a strict meal plan, to get bodybuilding shredded. He believes that getting enough sleep is crucial to achieving your dream physique. When your body is well-rested and you follow a clean diet, you can burn fat and get jacked.

Who is Mark Bell?

Mark Bell is a powerlifter, entrepreneur and fitness influencer. During his earlier lifting days, Mark weighed around 330 pounds. Since then, Mark has gotten shredded and dropped down to a lean 240 pounds.

Today, Mark is very active on social media, where he can connect with his followers and give them nutrition and training advice. He is the creator of the Mark Bell Sling shot – a piece of equipment that provides assistance with bench press, dips, and pushups.

Mark Bell Stats

  • Height: 6′ (183 cm)
  • Weight: 240 lbs – 250 lbs (109 kg – 113 kg)
  • Year of Birth: 1976

Mark Bell Diet

The Mark Bell diet goes well beyond nutrition. He says the first step to sticking to a meal plan is getting enough sleep. It will be easier to stay on your diet, when you’re well rested and have enough sleep. Mark says that you shouldn’t set your alarm to wake up, but rather set your alarm to go to bed.

Let’s face it, when people stay up late, we tend to make bad decisions. From eating junk food, to drinking beer – late night bad habits can increase your waste line. When you start going to bed earlier, you can avoid these vices. It will be challenging at first, but once you start a good habit, it will only get easier with time.

Daily Macros

Mark went on what he calls a “bodybuilding diet” where he was able to drop a substantial amount of body fat. When Mark first started the diet, he weight about 275 pounds. His daily macros were 350 grams of protein, 70 grams of fat and 175 grams of carbs.

This is by no means a zero carb diet, but 175 grams are quite low for a person of Mark’s size. The important thing to remember is that Mark continued to lift heavy during his cut – so he wouldn’t lose all his muscle. When operating on lower carbs, it’s crucial to eat them before intense workouts, so you will have energy.

For protein, the Mark Bell diet includes egg whites, chicken, steak, salmon and various types of fish. His favorite type of fish is salmon, due to the extra amount of fat. Mark enjoys foods that are not only high in protein, but are also rich in other nutrients. If you’re only eating foods for the macros, you can still miss essential micronutrients.

Mark Bell Workout Routine

Mark Bell has powerlifting roots, so he has traditionally trained to gain strength. But when he started his bodybuilding diet, he focused more on isolation exercises. His current training style can be described as “power bodybuilding” – which is similar to that of Mike O’Hearn.

Mark Bell Chest Workout

As mentioned above, Mark Bell created the slingshot. A piece of exercise equipment to provide assistance in chest movements. It’s essentially a large rubber band that adds more resistance to the entire bench press motion. Here’s an example of a standard Mark Bell chest workout.

  • 1st exercise: Incline bench press 6 x 3-8
  • 2nd exercise: Seated chest press machine 6 x 3-8
  • 3rd exercise: Decline dumbbell fly 5 x 6-12
  • 4th exercise: Cable crossover 5 x 6-12

Mark Bell Shoulder Workout

When it comes to shoulder workouts, Mark likes to focus on strength. He will increase the number of sets for each exercise and decrease the amount of reps. It’s very common for powerlifters to do 2-3 reps per set, depending on the amount of weight.

  • 1st exercise: Seated military press 6 x 3-8
  • 2nd exercise: Dumbbell lateral raise 6 x 3-8
  • 3rd exercise: Seated dumbbell front raise 6 x 8-12
  • 4th exercise: Incline reverse dumbbell fly 6 x 8-12
  • 5th exercise: Superset – chest supported front raise and shoulder extensions x 4
  • 6th exercise: Seated dumbbell shrug 6 x 8-12
  • 7th exercise: Reverse machine press 6 x 8-12

Mark Bell Back Workout

This is a useful workout if you’re looking to increase your squat, bench and deadlift. Many people don’t realize that having a strong back can help you improve with these three powerlifting moves. The back is made up of many different muscles, so make sure to try out all of these moves.

  • 1st exercise: Lower strict seated row 3 x 8-12
  • 2nd exercise: Seated row with pause 3 x 8-12
  • 3rd exercise: Seated cable lat pulldown 3 x 8-12
  • 4th exercise: Strict barbell bent over row 3 x 8-12
  • 5th exercise: Incline bench reverse fly 3 x 8-12
  • 6th exercise: Seated low row 3 x 8-12
  • 7th exercise: Barbell bent over row 3 x 8-12
  • 8th exercise: Tank pulls or tank tug of war x 3
  • 9th exercise: War wagon bent over row 3 x 8-12
  • 10th exercise: Dumbbell bent over row 3 x 8-12

Mark Bell Leg Workout

You can’t have a complete physique without some massive legs. And because Mark Bell was once a competitive powerlifter, it goes without saying that the man knows how to squat some weight. Focus on a compound movement (like squats or leg press) on leg days.

  • 1st exercise: Leg press 6 x 6-12
  • 2nd exercise: Hack squat 6 x 6-12
  • 3rd exercise: Seated leg extension 5 x 8-12
  • 4th exercise: Incline hack squat machine 5 x 8-12
  • 5th exercise: Single leg leg press 5 x 8-12
  • 6th exercise: Lying hamstring curl 5 x 10-12

Mark Bell Arm Workout

This is a sample arm workout Mark did with his good friend Mike O’hearn. These are intense exercises with many sets and limited rest. If you’re looking to get some massive arms like these guys, go ahead and give it a try.

  • 1st exercise: One arm triceps extension with rope 4 x 8-12
  • 2nd exercise: Close grip bench press 4 x 8-12
  • 3rd exercise: Lying dumbbell skull crusher 4 x 8-12
  • 4th exercise: Incline dumbbell skull crusher 4 x 8-12
  • 5th exercise: Close grip triceps pushdown 4 x 8-12
  • 6th exercise: Bodyweight dip 4 x 8-12
  • 7th exercise: Alternating dumbbell curl 4 x 8-12
  • 8th exercise: Standing EZ bar curl 4 x 8-12
  • 9th exercise: One arm preacher curl 4 x 8-12
  • 10th exercise: Lying cable curl with rope 4 x 8-12

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