Mike Rashid Diet and Workout Plan

The Mike Rashid diet is a vegan based meal plan. He recently committed to the vegan lifestyle for health reasons.

Mike thought he was too heavy and believes his lean body operates more efficiently without animal protein. He’s not only a vegan, but he also eats just one meal per day!

Who is Mike Rashid?

Mike Rashid is a boxer, bodybuilder and fitness icon. He has gained a massive following on social media, where he shares exercise and nutrition advice.

Mike is also one of the few people who successfully made the transition from bodybuilding to boxing. He also owns a few businesses and has built an impressive net worth.


  • Height: 5’11” (180 cm)
  • Weight: 215 – 225 lbs (93.0 – 102.1 kg)
  • Year of birth: 1982

Mike Rashid Diet

As a vegan, Mike eats a variety of different vegetables. He prefers seasoning vegetables and baking them in the oven, over eating them raw in a salad.

Mike is also a big fan of eating organic. Organic vegetables cost more money, but he says they’re worth it. Here are some of Mike’s favorite vegetables:

  • Asparagus
  • Red kale
  • Brussel sprouts
  • Green onions
  • Jalapenos

When making a big change in your life, Mike thinks it’s a good idea to ease into it and not go cold turkey. Before totally going vegan, Mike would alternate the days he ate meat.

In other words, Mike would eat vegetables each day and alternate the days he ate animal protein.

He took this approach because it can be very hard to make an extreme diet change – especially if you’ve been eating meat your entire life.

Eating one meal a day

Mike has taken intermittent fasting to the extreme and only eats one meal a day! And at 220 lbs, you can imagine how many calories he must need to eat.

Although it took his body some time getting used to, this meal plan works for Mike and it gives him enough energy to power through his workouts.

Before training for his boxing fight, Mike did start eating 2-3 times a day. The reason for this is that he was fighting at a heavier weight than what he was used to.

He dropped down to 205 pounds, but had to gain 15 pounds in order to fight the heavyweight boxer he was paired up against.

Dropping the weight

When Mike made a transition in his fitness career, he also changed up his diet. In his bodybuilding days, Mike carried around 240-250 lbs on his 5’11” frame.

However, when you build muscle, your organs don’t necessarily grow with your body.

This creates more stress on the body as a result, because your organs are working overtime to power and move all that muscle. He started to notice this weight taking a toll on his body and knew he needed a change.

Mike says that his knee inflammation has gone down due to removing meat from his diet.

Adding flavor

You need to be creative when following a vegan lifestyle and Mike has found ways to cook foods that work for him.

Mike isn’t a big fan of salads, and likes to bake or grill vegetables instead. When he cooks vegetables, he tends to use jalapenos as his main source of flavor.

Chest Workout

Mike Rashid is a big believer in routines to prevent injuries. When he was younger, he felt invincible and wouldn’t even warm-up before training. Now before each chest day, he will go through a variety of pressing motions with a resistance band. This takes extra time, but it can save your body in the future.

  • 1st exercise: Barbell bench press 4 x 6-10
  • 2nd exercise: Incline bench machine 4 x 8-12
  • 3rd exercise: Incline dumbbell press 4 x 8-12
  • 4th exercise: Bodyweight pushup 5 sets to failure

Back Workout

When it comes to training back, Mike likes to add his own personal style to common exercises. When he trains, he always pushes the limit. You will notice that he does pull-ups with chains for example. Mike also likes to do regular seated rows with a rope, to create resistance and make it more of a challenge.

  • 1st exercise: Weighted pull-up with chains 4 x 8-10
  • 2nd exercise: Seated cable row with rope 4 x 8-12
  • 3rd exercise: Plate loaded incline T-bar row 4 x 8-12
  • 4th exercise: Seated close grip pulldown 4 x 10-12

Shoulder Workout

It’s no secret that Mike Rashid is jacked and he’s known for his boulder shoulders. Before each shoulder workout, Mike will use two light dumbbells to warm-up the shoulder joints. He will go through a variety of front/side raises and rear delt flys. This will help avoid shoulder injuries.

  • 1st exercise: Double rep barbell clean 4 x 5
  • 2nd exercise: Barbell upright row 4 x 8-10
  • 3rd exercise: Dumbbell lateral raise 4 x 12
  • 4th exercise: Bent over reverse fly 3 x 15 superset with dumbbell shrug 3 x 20
  • 5th exercise: Single arm dumbbell press 3 sets to failure

Leg Workout

Legs are another very important muscle group to warm-up, before doing heavy movements like the squat. Mike will typically do 2-3 warm up set s of bodyweight squats, to get him prepared for the motion. You can even achieve a light pump, so your legs are warm before squatting.

  • 1st exercise: Barbell squat 5 x 6-12
  • 2nd exercise: Single leg leg press 4 x 10-12
  • 3rd exercise: Hack squat 4 x 8-10
  • 4th exercise: Dumbbell stiff leg deadlift 4 x 12
  • 5th exercise: Seated leg extension 3 sets to failure

Cardio Workout

Mike has gone on record saying that it would be rare to find him on a treadmill or elliptical. So what does he do instead? He’s a big fan of moving his body around and making cardio fun.

Walking on a treadmill is not only boring, but it’s not very efficient. Would you rather walk for 60 minutes or do 15 minutes of sled pushes? Mike opts for the latter.

It’s no secret that high intensity interval training (or HIIT) is great for your body. Studies have shown that working your hardest for shorter periods of time can help you loose body fat during and after your workouts.

Mike’s favorite HIIT exercises are boxing, farmers walks and sled pushes. Get outside and try some of these exercises out during your next cardio session.

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