Martyn Ford Diet and Workout Plan

You need to have a very big appetite to follow the Martyn Ford diet. He will eat around 6,000 to 7,000 calories each day in order to maintain his massive 6′ 8″ frame.

If Martyn is preparing for a movie role, he will increase his calories to pack on more muscle. Check out his full diet and training plan below.

Who is Martyn Ford?

Martyn Ford is an English bodybuilder, actor and fitness model. He was very active as a teenager and loved playing cricket. Martyn was a very respectable cricket player, but he had to walk away after serious injury.

Around this time Martyn began lifting weights and fell in love with bodybuilding. He was able to take his dedication for cricket and transition it into a successful bodybuilding career. Martyn is known in the fitness industry for his massive frame covered in tattoos.


Height6′ 8″ (203 cm)
WeightOver 310 lbs (140.6 kg)
Year of birth1982

Martyn Ford Diet

You need to be a nutritional expert to weight over 300 pounds and be lean. Martyn Ford knows exactly what his body needs each day to maintain a solid amount of quality muscle mass.

Depending on his fitness goals, he will eat around 7 meals each day. Here’s what a sample day of eating looks like for the Martyn Ford diet plan.

Meal 13 cups oatmeal, 6 whole eggs and 3 cups egg whites
Meal 22 scoops whey protein and 2 pieces toast with peanut butter
Meal 37 ounces chicken breast, 10 ounces sweet potato and steamed vegetables
Meal 48 ounces salmon, 2 cups brown rice and a salad
Meal 5Greek yogurt, protein bar and fruit
Meal 67 ounces lean steak, 10 ounces sweet potato and steamed vegetables
Meal 7Omelette with cheese, onions, peppers, and tomatoes, with a bowl of cottage cheese

Martyn says there’s no secret to building muscle. You just need to lift heavy weights and eat a lot of food. And while exercise is important, nutrition plays a major factor in how your body looks.

It requires true dedication to eat like this each day. Martyn will eat in the car, at the gym, and even on set when he’s filming a movie.

Martyn Ford Workout

Credit: Eddie Hall (via YouTube)

Chest Workout

Many beginners think that the bench press is the only exercise you need to grow your chest. For true chest growth, you need to combine a variety of movements with different angles. In this chest workout we can see how Martyn uses flat and incline exercises, in order to grow his chest.

  • 1st exercise: Seated chest press machine 4 x 8-12
  • 2nd exercise: Flat chest press machine 4 x 8-12
  • 3rd exercise: Bent over cable fly 4 x 10-15
  • 4th exercise: Pec deck 4 x 10-15
  • 5th exercise: Incline chest press machine 4 x 8-12

Back Workout

Martyn says it’s important to contract your muscles when doing this back workout. He will do four seconds on the positive motion and one second on the negative motion. This will slow down and help better control your form during each exercise. You will gain muscle and help prevent injuries as a result.

  • 1st exercise: Wide grip lat pulldown 4 x 8-12
  • 2nd exercise: Single arm machine row 4 x 10-15
  • 3rd exercise: Close grip lat pull down 4 x 8-12
  • 4th exercise: Barbell deadlift 4 x 8-12
  • 5th exercise: Seated close grip cable row 4 x 8-12

Shoulder Workout

It’s important to have good form when doing any kind of shoulder movement. The shoulder is a complicated muscle group and it can be easy to use too much weight for certain exercises. When doing any kind overhead press, make sure to never lock your elbows out and keep your wrists straight.

  • 1st exercise: Seated machine press 4 x 8-12
  • 2nd exercise: Lateral raise machine 4 x 10-15
  • 3rd exercise: Incline reverse dumbbell fly 4 x 10-15
  • 4th exercise: Alternating front dumbbell raise 4 x 10-15
  • 5th exercise: Standing machine shoulder shrug 4 x 8-12

Leg Workout

Martyn begins this leg workout with safety bar squats. This exercise helps reduce pressure on the lower back and it improves the range of motion in the hips, knees, and ankles. Martyn likes to start leg day with squats, because he has the most energy. But you need to slowly warm up before lifting heavy weight.

  • 1st exercise: Safety bar squat 5 x 8-12
  • 2nd exercise: Leg press 5 x 8-12
  • 3rd exercise: Lying hamstring curl 4 x 10-15
  • 4th exercise: Seated leg extension 4 x 10-15
  • 5th exercise: Calf raise on leg press machine 5 x 15-20

Arm Workout

In this arm workout, Martyn likes to start off with a few sets of light dumbbell curls. For the heavier sets he then switches it up to alternating dumbbell curls. Be careful of developing sloppy form when doing heavy arm movements. Focus on squeezing the muscle, even if that means using light weight.

  • 1st exercise: Triceps rope pushdown 4 x 10-15
  • 2nd exercise: Standing dumbbell curl 3 x 10-15
  • 3rd exercise: Alternating dumbbell curl 3 x 8-10
  • 4th exercise: Triceps straight bar pushdown 4 x 10-15
  • 5th exercise: Standing cable curl 4 x 10-15

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