Mike Thurston Diet and Workout Plan

The Mike Thurston diet is all about eating healthy foods to build muscle and stay lean. He will normally eat around 6 meals per day and makes sure to space them out accordingly.

As a well-known fitness influencer, Mike rarely cheats on his diet and stays lean year round. Continue reading for a more detailed look into the foods he eats and his exercise routine.

Who is Mike Thurston?

Mike Thurston is a certified personal trainer, online coach and social media influencer. His love for bodybuilding began at a young age, which eventually led him to pursue a career in fitness. Mike has a massive following online and shares training and nutritional videos on his YouTube channel.


  • Height‎: ‎6′ (183 cm)
  • Weight‎: ‎205 – 215 lbs (88.5 – 93.0 kg)
  • Year of birth: 1990

Mike Thurston Diet

Mike eats very little carbs for breakfast, because he doesn’t train in the morning. If you are training in the morning it’s a good idea to eat a higher carb breakfast. Mike also likes to space out his meals evenly throughout the day. This helps him avoid feeling hungry and bloated.

  • 1st meal: Omelette with 4 eggs, 1 slice of bacon, half an avocado, tomatoes, dill, onions, mushrooms, and butter
  • 2nd meal: 1 cup of oatmeal, 50 grams raspberries, 50 grams blueberries, 30 grams peanut butter, honey, and 1 cup almond milk
  • 3rd meal: 1 scoop of vegan protein powder mixed with oat milk and fruit (after training)
  • 4th meal: 200 grams of teriyaki salmon, 300 grams rice and broccoli
  • 5th meal: Brown rice crackers and a banana
  • 6th meal: 200 grams minced beef, 300 grams sweet potato and green beans

Mike believes the most important thing when it comes to nutrition is caloric intake. Increase your calories to build muscles and lower them to lose fat. Once this number is set, then you can figure out your protein, fat, and carbohydrate levels. Just remember not to stress out about these numbers.

In addition to the above daily meal plan, Mike will also drink around 3-4 liters of water each day. Staying hydrated throughout the day prevents muscle cramping when exercising and helps lubricate the joints in your body.

Chest Workout

Before chest day it’s important to know what areas of the chest you want to work on. In the workout below, Mike focuses on flat, incline and decline movements. Don’t expect to grow your chest if you only do bench press. You need to work out the entire muscle for maximum growth.

  • 1st exercise: Flat barbell bench press 3 x 6-8
  • 2nd exercise: Incline dumbbell bench press 3 x 10
  • 3rd exercise: Incline hammer press 3 x 10
  • 4th exercise: Standing cable fly 3 x 10-12
  • 5th exercise: Decline dumbbell bench press 3 x 10

Back Workout

These exercises listed below will work each area of the back. To build the back Mike likes to combine overhead pulls, horizontal pulls, downward pulls, and static holds. There is no best exercise to sculpt your back muscles. You need to utilize various movements in order to build thickness.

  • 1st exercise: Bent over barbell row 3 x 10
  • 2nd exercise: Wide grip lat pulldown 3 x 8-12
  • 3rd exercise: One arm dumbbell row 3 x 8-12
  • 4th exercise: Standing cable lat pulldown 3 x 8-12
  • 5th exercise: Barbell rack pull 3 x 10

Shoulder Workout

Here’s a useful workout that focuses on all areas of the shoulder muscles. There will be one exercise for the front, two for the middle, and two for the rear delts. Mike says that most people already have well-developed front delts. Building each individual muscle will give you a rounded look.

  • 1st exercise: Seated dumbbell shoulder press 3 x 8-12
  • 2nd exercise: Seated dumbbell lateral raise 3 x 10
  • 3rd exercise: Standing cable lateral raise 3 x 10
  • 4th exercise: Incline dumbbell rear delt raise 3 x 10
  • 5th exercise: Rear delt fly machine 3 x 10

Leg Workout

This is a very effective leg workout for overall mass. The exercises below will help build your quads, hamstrings and glutes. It’s important to properly warm up your legs before training, in order to avoid injury. When looking at the Romanian deadlifts for example, make sure to gradually build up the weight with each set.

  • 1st exercise: Romanian deadlift 3 x 10
  • 2nd exercise: Leg press (quad focus) 3 x 12
  • 3rd exercise: Lying leg curl 4 x 10
  • 4th exercise: Leg extension 4 x 12
  • 5th exercise: Bulgarian split squat (glute focus) 3 x 10
  • 6th exercise: Hip thrust (on rowing machine) 3 x 12

Arm Workout

Most arm workouts alternate between biceps and triceps exercises. Mike’s routine focuses on all of the triceps exercises first, followed by biceps exercises. This will fatigue the muscles and give you an amazing pump. Make sure to rest for around 90 seconds between each set.

  • 1st exercise: Flat dumbbell skullcrusher 4 x 10
  • 2nd exercise: Cable pressdown 4 x 10
  • 3rd exercise: Overhead rope extension 3 x 10-12
  • 4th exercise: Feet elevated bench dip 3 x 15
  • 5th exercise: Standing barbell curl 4 x 8
  • 6th exercise: Alternating dumbbell hammer curl 4 x 10
  • 7th exercise: Standing EZ bar cable curl 4 x 10

Final Thoughts

Mike Thurston is no stranger to the spotlight. He knows exactly what his body needs in order to perform at its best. As a fitness influencer, Mike eats clean year-round so he can prove to his followers that there is no short term diet.

Eating healthy and exercising on a regular basis has become Mike’s lifestyle. He doesn’t care about lifting as much weight as possible and instead focuses on warming up and performing each movement correctly.

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