Thomas Delauer Diet and Workout Plan

Thomas Delauer Diet

The Thomas Delauer diet follows the ketogenic way of eating, that has become one of the most popular meal plans today. Everyone from athletes to trainers rave about how this low carb, high fat diet can get you the dream body you want. Continue reading for a detailed look into the Thomas Delauer diet and workout plan.

Who is Thomas Delauer?

Thomas Delauer is a fitness coach, author, and entrepreneur. He was very athletic growing up, as a long distance runner and rugby player. But as Thomas got older he shifted his time and energy into growing his business and he gained some weight as a result.

Thomas realized that he needed to make a major life change, so he started exercising and eating clean. He was able to drop from 290 pounds, down to 185 pounds, in a short amount of time. Today he manages a very successful YouTube channel about health and fitness.


Height: 5’10” (177.5 cm)

Weight: 185 – 195 lbs (83.9 – 88.5 kg)

Year of birth: 1988

Thomas Delauer Diet

Thomas Delauer is an advocate of the ketogenic (keto) diet. If you have no idea what keto is, check out the meal plan below. You don’t need to eat these foods everyday, but it helps to serve as a good starting point. If you are interested in the keto diet, stick to low carb, high fat foods, for nutritional value.

  • 1st meal: 1 whole egg, 2-3 egg yolks, 4 slices turkey bacon, 1 ounce walnuts, and coffee with 3 tbsp coconut oil
  • 2nd meal: 6-8 ounces grilled chicken, 4 tbsp avocado, salsa, 2 tbsp non fat Greek yogurt, sauteed peppers and onions
  • 3rd meal: 4-6 ounces salmon, 1 cup cauliflower, 1 ounce macadamia nuts
  • 4th meal: 12 ounces almond milk, 2-3 tbsp cocoa, 3 tbsp coconut cream, 2 tbsp almond butter on the side

This full day of eating includes breakfast, lunch, dinner, and snack before bed. Your body tends to store less fat in the morning, because your fat cells are slightly more insulin resistant. This is why breakfast will be the highest fat meal of the day. Egg yolks and turkey bacon are great sources of fat.

Fats will decrease and protein will increase, when it comes time for lunch. The idea here is that your body will pull fat from the tissue. Fats will increase again for dinner, as you want to supply the body with omega-3 from fish, or grass fed beef.

The final meal of the day is a simple shake you can have before bed. You can drink it cold, or hot, depending on your preference. This high fat and low protein shake will give your liver the fuel it needs to keep producing ketones.

Starting Keto

When you first start the keto diet, don’t worry about measuring ketones. Many beginners think this is the most important task, but they will get overwhelmed and give up quickly. You also want to slowly increase eating fats overtime. If you go overboard with fats too soon, you will end up gaining weight.

HIIT Workout 1

This is a quick workout you can do, without worrying about spending too much time in the gym. There are no sets in this workout. Instead, see how many times you can complete this circuit in a 12 minute time period. Try to limit the amount of rest, as this is a HIIT workout. Thomas likes to use a jump rope beforehand, so he can get his heart rate up.

  • 1st exercise: Plank rotations x 10
  • 2nd exercise: Burpee/pushup x 10
  • 3rd exercise: Hanging leg raise x 12
  • 4th exercise: High knees x 30 seconds superset with butt kickers x 30 seconds
  • 5th exercise: Kettlebell double lunge x 6
  • 6th exercise: Modified row x 10

HIIT Workout 2

Sticking with the theme of quick workouts is this second 12 minute routine. You will notice these exercises workout the entire body, as this is Thomas’ favorite approach to training. This goes against the standard bodybuilding mentality, where you dedicated a specific day to each muscle group. Thomas will warm up on the bike, before jumping into these exercises.

  • 1st exercise: Barbell step-over x 30
  • 2nd exercise: Lunge with kettlebell press x 10
  • 3rd exercise: Reverse crunch on bench (slow reps) x 10
  • 4th exercise: Barbell front squat x 8-10
  • 5th exercise: Medicine ball back lunge x 10
  • 6th exercise: Straight leg deadlift x 8-10
  • 7th exercise: Bodyweight pull-up x 10

Arm Workout

Thomas is just like the rest of us and likes to train the glory muscles once in a while. Even though this arm workout only includes 3 exercises, it gives you a crazy pump. The focus here is time under tension – which means how long your muscles are under stress. This training method is key when building muscle, but it can also help save your joints.

  • 1st exercise: Barbell “21” curl 3 x 21
  • 2nd exercise: Incline dumbbell curl 3 x 10-12
  • 3rd exercise: Chin-up with inside facing close grip 3 x 10-12

Do these movements back-to-back as a circuit style workout.

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