LeBron James Workout Routine and Diet Plan

LeBron James Sr. was born on December 30, 1984. He is an American professional basketball player for the Los Angeles Lakers of the National Basketball Association (NBA). “King James” is generally considered to be one of the greatest players in NBA history and is often compared to Michael Jordan in debates over who was the greatest player. Having won NBA championships with three different franchises (the Cleveland Cavaliers, the Miami Heat, and the Los Angeles Lakers) as NBA Finals MVP, James has competed in ten NBA Finals, eight consecutively with the Heat and Cavs from 2011 to 2018.

He has won four NBA championships, four NBA MVP awards, four NBA Finals MVP awards, and two Olympic gold medals. In his 18-year career, James holds the record for all-time playoff points, is third in all-time points, and is eighth in all-time assists. James has been chosen to the All-NBA Team a record 17 times (with a record of 13 First Team selections and 11 consecutive First Team selections; he shares the record with Jordan and Karl Malone), made the NBA All-Defensive First Team five times, and has been selected to 17 All-Star games including three MVP selections. A member of the NBA 75th Anniversary Team in 2021, he was selected.

The purpose of this article is to discuss LeBron James and how he maintains his fitness levels both on and off the court. We will examine the stats and the workout routines he follows in order to better understand his physique. In order to maintain his physique, he must also pay attention to his diet. Here’s what you need to know.

LeBron James Body Statistics

  • Birth Year: 1984
  • Birth Date: December 30
  • Height: 6 ft 8 in / 203 cm
  • Weight: 238 lb / 108 kg
  • Chest: 46 in / 117 cm
  • Waist: 36 in / 92 cm
  • Biceps: 16 in / 43 cm
  • Shoe Size: 15 (US) or 14 (UK) or 48 (EU)


LeBron James Awards and Achievements

  • 4× NBA champion (2012, 2013, 2016, 2020)
  • 4× NBA Finals MVP (2012, 2013, 2016, 2020)
  • 4× NBA Most Valuable Player (2009, 2010, 2012, 2013)
  • 17× NBA All-Star (2005–2021)
  • 3× NBA All-Star Game MVP (2006, 2008, 2018)
  • 13× All-NBA First Team (2006, 2008–2018, 2020)
  • 3× All-NBA Second Team (2005, 2007, 2021)
  • All-NBA Third Team (2019)
  • 5× NBA All-Defensive First Team (2009–2013)
  • NBA All-Defensive Second Team (2014)
  • NBA Rookie of the Year (2004)
  • NBA All-Rookie First Team (2004)
  • NBA scoring champion (2008)
  • NBA assists leader (2020)
  • J. Walter Kennedy Citizenship Award (2017)
  • NBA 75th Anniversary Team
  • 4× AP Athlete of the Year (2013, 2016, 2018, 2020)
  • 3× Sports Illustrated Sportsperson of the Year (2012, 2016, 2020)
  • Time Athlete of the Year (2020)
  • USA Basketball Male Athlete of the Year (2012)
  • 2× national high school player of the year (2002, 2003)
  • McDonald’s All-American Game MVP (2003)
  • 2× First-team Parade All-American (2002, 2003)
  • 3× Ohio Mr. Basketball (2001–2003)
Olympic Games
Gold medal – first place 2008 Beijing Team
Gold medal – first place 2012 London Team
Bronze medal – third place 2004 Athens Team
FIBA World Championship
Bronze medal – third place 2006 Japan
FIBA Americas Championship
Gold medal – first place 2007 Las Vegas

LeBron James Workout Routine

While LeBron James’ diet regimen (or lack thereof) lacks discipline, his workout plan is quite disciplined. The man doesn’t skimp when it comes to fitness and self-improvement, as we have previously mentioned. With that, he goes far beyond traditional exercise and athletic training to the rangeof cryo-chambers and compression gear. Approximately US$1.5 million comes out of the account annually, according to business partner Maverick Carter.


What exactly is the purpose of money? Or, more accurately, what does the money not do? King James not only has a state-of-the-art home gym, but he also experiments with every physical fitness method modern science can offer.

An example is a biomechanics, which is concerned with how mechanical laws affect the structure of physical organisms. King James speedily recovered from a back injury in 2015 with the help of former Navy SEAL turned biomechanist Donnie Raimon. Raimon moved to Ohio and joined LeBron’s full-time fitness staff, which included personal trainers, masseuses, and other fitness experts.

When it comes to things like optimal blood circulation and muscle recovery, James is quite serious, too. As an example, he was one of the NBA’s earliest adopters of cryotherapy. Additionally, he is said to use a hyperbaric chamber to increase oxygen levels and improve mental acuity.

Were you under the impression that we were done? Definitely not. James wears special compression clothing such as sleeves, shorts, and (massive) boots to stimulate blood flow. He uses an electrostimulation machine to flush out toxins and contract his muscles during post-game flights. Besides ice baths, manicures, and massages, he also appreciates a good manicure.

There are some of us who can’t make use of high-performance compression gear, personal cryo-chambers, and electrostimulation machines. Thankfully, the LeBron James workout also incorporates traditional exercises that we mere mortals can still practice at home. Core exercises, high-intensity strength training, yoga, meditation, and Pilates are all included.

James is also a tremendous fan of the VersaClimber machine, so much so that he takes classes both during and after his playing season. The cardio-boosting machine combines upper- and lower-body exercises with a high-performance stepper. Combine that with some dedicated supersets and you have a workout that builds strength, endurance, flexibility, recovery, and power.


Do you want to pack on the muscle like LeBron James? Here’s a suggested 5-day workout routine fit for a king, plus an extra “recovery workout” from trainer Mike Mancias. A copy of this workout is available from Superhero Jacked, a fitness website that based its plan on a number of articles and sources

  • Monday: Chest, Tris, Shoulders, and VersaClimber w/ Stretch/Yoga Cooldown
  • Tuesday: Plyometrics/Spin and Yoga
  • Wednesday: Back, Biceps, Traps, and VersaClimber w/ Stretch/Yoga Cooldown
  • Thursday: Plyometrics/Spin and Yoga
  • Friday: Legs, Calves, Explosiveness, and VersaClimber w/ Stretch/Yoga Cooldown
  • Saturday: Plyometrics/Spin and Yoga
  • Sunday: Rest Day
  • Bonus: Lebron James Recovery Workout

Exercise routines involving LeBron James’ focus on discipline are principal to his success. There is no other individual who is as dedicated to making improvements on his mental and physical levels as he is. Every week, he works out 5-7 times per week. Fitness classes like spin, pilates, and versa climber are an integral part of his training regimen. You can see how dedicated he is by the fact that he sticks to his workout routine even when he should be resting. Mornings start at 5 AM for him, and his daily workout routine includes the following:-

  • Each week, three days of lifting are required.
  • Doing yoga and stretching every day.
  • Combine Pilates and spin classes.

In LeBron James’ workout routine, he uses a variety of different exercises to develop different aspects of his physical and mental well-being. These exercises all result in an improved level of play on the court.



Monday: Chest, Triceps, Shoulders

  • VersaClimber: 20-30 minutes (warm-up)
  • Incline dumbbell bench press: 4 sets of 12 reps
  • Seated dumbbell overhead press: 4 sets of 12 reps
  • Seated overhead tricep extension with one dumbbell: 4 sets of 12 reps
  • Clap push-ups: 3 sets of 20 reps
  • Triangle push-ups: 3 sets of 20 reps
  • Yoga: 15-30 minutes (cooldown)

Tuesday: Plyometrics and Yoga

  • Plyometrics or spin class: 30-60 minutes
  • Yoga: 30-60 minutes

Wednesday: Back, Biceps, Traps

  • VersaClimber: 20-30 minutes (warm-up)
  • Barbell deadlift: 4 sets of 12 reps
  • Standing bicep curls with barbell: 4 sets of 12 reps
  • Barbell bent-over rows: 4 sets of 12 reps
  • Wide push-ups: 3 sets of 20 reps
  • Chin-ups: 3 sets of 15 reps
  • Wide grip pull-ups: 3 sets of 10 reps
  • Yoga: 15-30 minutes (cooldown)

Thursday: Plyometrics and Yoga

  • Plyometrics or spin class: 30-60 minutes
  • Yoga: 30-60 minutes

Friday: Legs, Calves, Calisthenics

  • VersaClimber: 20-30 minutes (warm-up)
  • Back squat: 4 sets of 12 reps
  • Leg press: 4 sets of 12 reps
  • Seated calf raise: 4 sets of 12 reps
  • Jumping lunges: 3 sets of 20 reps
  • Box jumps: 3 sets of 15 reps
  • Weighted jumps: 3 sets of 10 reps
  • Yoga: 15-30 minutes (cooldown)

Weekend: Plyometrics, Yoga, and Rest

Extra: Mike Mancias Recovery Workout

  • Spider-man crawl: 1 set of 10-12 reps
  • VersaClimber: 3 sets of 30 seconds (with 15-20 seconds of rest between each set)
  • Inverted row: 3 sets of 8-10 reps
  • Landmine rotational press: 3 sets of 8-12 reps per side
  • Multi-planar lunge: 3 sets of 3 rounds per leg
  • Cable lateral chop: 3 sets of 10 reps per side

Jump Rope Work

A minimum of three to five minutes of jump rope ends James’ workout each day. Jump rope is performed using six different “forms,” or forms of jumping rope. Jumping rope takes 30 to 45 seconds without resting in between:

  1. Bunny Hop Jump Rope
  2. Conventional Jump Rope
  3. High Knees Jump Rope
  4. Jump Rope Running
  5. Alternating Knees Jump Rope
  6. Alternating Leg Jump Rope

LeBron James follows exactly that exercise plan when he works out. Continuing on with the diet plan he incorporates into his schedule to keep him grounded. Following this section, we will get a better understanding of the diet plan that provides him with all the energy that he needs to work and play!

LeBron James Diet Plan

LeBron James’ diet is on par with his persona in terms of its effectiveness. He is either occasionally indulgent or consistently catered to his every whim, depending on whom you ask. One thing we can say for certain is that this man has a sweet tooth. He seems to be getting pleasure from it, however.

Getting to the heart of LeBron James’ diet plan (though we use the term “plan” loosely) requires a return to 2014. When the king himself posted a photo to Instagram, he appeared significantly slimmer than before. Immediately, diet rumors started swirling. Did they have any efficacy?

LeBron James

According to LeBron, he had indeed taken a closer look at his health. According to ESPN sports writer Brian Windhorst, James was probably in the worst shape he had been in for a long time when the 2013-2014 season began.

King James explained the rapid weight loss when the Nike LeBron 12 sneakers were exposed later. “I had no sugar, no dairy. I had no carbs. All I ate was meat, fish, fruit, and veggies. That’s it. For 67 straight days.” Thus, it can be safely concluded that LeBron James’ diet plan resembled a paleo-style program… for 67 days.

In a separate interview with Business Insider, James once discussed his pre-game eating habits: “Before competition for me would be like a chicken breast and maybe a little pasta. The carbs help because you’re going out and playing a lot of minutes. But a salad and some veggies will have me perfectly fine. And before the game, I might have a protein shake and some fruit, and I’ll be ready to go.”

You might think that it all sounds like a standard athletic diet in the making, one that will yield maximum results. The Athletic once interviewed former teammate, Tristan Thompson, however, and a different picture emerges.

Thompson believes there is no LeBron James diet plan unless you qualify copious sugar consumption as a “diet plan.” To quote Thompson directly: “Ask him what he eats for breakfast.” He has like five French toast, drowns it in syrup with strawberries and bananas. Then he has like a four-egg omelet and then he just goes and just fucking dunks on somebody. It doesn’t make sense.”

According to Thompson, he eats dessert at every meal. “He’ll come with his one-week diet, vegan crap, but he literally eats like it doesn’t make sense. He’s really a specimen. He eats like shit. I remember one year I tried to eat like he ate and it just didn’t work out. I started gaining weight and said, ‘Fuck this. I mean it works for him. He loves sweets. He loves sweets. He eats desserts and French toast. It’s crazy how his body just burns it.”

Thompson’s comments should probably be taken with a grain of salt (or shall we say sugar? ) since LeBron is no stranger to nutrition. He is said to have a personal chef, aka Chef D, who provides him with delicious meals. Savannah Brinson and James Brinson once owned a juice shop in Miami that lasted for a short time.

We also have LeBron’s personal trainer, Mike Mancias, who talked about LeBron’s diet in an interview with GQ in 2019. King James was recovering from an injury at the time, and Mancias was helping him maintain a healthy diet.

Mancias explained, “As far as his diet goes, we’ve eliminated extra carbohydrates and extra sugars in order for him to drop the weight because the more weight he’s carrying around, the more stress that can be on the body.”

During the same interview, Mancias acknowledged that James still indulged in the occasional cheat, such as a glass of wine with dinner and a chocolate cookie with ice cream for dessert. If Tristan Thompson is to be believed, those little “cheats” likely occurred more often than just occasionally.

All told, the diet plan seems quite broad and seems to fluctuate depending on a number of factors. We’ll assume that LeBron practices a healthy diet when he deems it necessary, like when he’s recuperating from an injury, preparing for a big game, or trying to lose weight. Elsewhere, it’s anybody’s guess!

LeBron James

We are so curious about Lebron James’ diet, that we thought we would share it with you:

Breakfast

James eats mostly protein and fruit for breakfast, such as egg-white omelets, yogurt, smoked salmon, berries, and gluten-free pancakes.

He uses a bagel with peanut butter as his go-to meal whenever he doesn’t feel like overeating, and it gives him enough energy for his daily activities.

Lunch and Dinner

LeBron James prefers high-protein meals with lots of greens for his main meals.

There will be a rocket salad and some veggies with olive oil, along with meats such as chicken breasts, and possibly some pasta.

Additionally, he enjoys a variety of vegetables and greens, including arugula, zucchini, banana peppers, and asparagus.

Snacks

Fruit is king’s favorite food, to the point that he would skip a workout if he went a day without it.

He does not shy away from eating fruit from his fruit basket, whether it is apples, bananas, or berries.

As part of LeBron’s halftime snack, apple slices topped with delicious almond butter will be available.

Additionally, LeBron may have a protein shake and some fruit before going out and playing basketball.

Fun fact: LeBron James and his wife Savannah Brinson owned a fresh fruit juice store in Miami when they were married.

  • Breakfast

Five French toast, egg omelet, and fruits

Alternatives: Gluten-free pancakes, peanut butter, almond butter

  • Snack

Protein Shake

  • Lunch

Salad with grilled chicken, olive oil, and vinaigrette, then fresh fruits for dessert

Alternatives: Wheat pasta

  • Pre Dinner Snack

Fruits

  • Dinner

Grilled or baked salmon sided with quinoa and steamed vegetables topped with olive oil and vinaigrette.

Alternatives: Chicken breast broccoli

Cheat Days

In LeBron James’ world, cheat days are days when he gets to eat whatever he wants.

A sinister sweet tooth craving involves multiple layers of french toast drizzled with syrup, an omelet, and desserts.

After dinner, LeBron enjoys vintage wines such as Cabernet Sauvignon’s grape wine, which he connoisseurs.

Besides being an avid pizza lover, he has invested a lot of money into Blaze Pizza, which is based in California.

A turkey meatball pizza with kalamata olives, cherry tomatoes, basil, grilled chicken, and the spicy red sauce was one of the pizzas he once ordered as a result of his affiliation with the chain.

LeBron James

LeBron James’ Diet for Weight Loss

The NBA player shared a picture in 2014 in which he appeared slimmer, a transit that sparked rumors that he had changed his diet.

Brian Windhorst of ESPN reported James was on a diet on a podcast with Grantland’s Bill Simmons, as reported by Business Insider. Windhorst didn’t confirm how he learned about James’ diet, but the well-connected sportswriter has been following the NBA player since he was a high school freshman in 1999.

The coach said James was probably “in the worst shape he’s been in for a while” at the start of the 2013-14 season, and he started the year slowly. The season followed his winning the NBA Finals with the Miami Heat in June 2013 and his marriage to Savannah Brinson.

It was about a month later, however, that James opened up about his diet to reporters, poking fun at it on Instagram.

“I had no sugars, no dairy, I had no carbs,” the father of three explained during an event to unveil his “LeBron 12” sneakers, as reported by Sports Illustrated. “All I ate was meat, fish, veggies, and fruit. That’s it. For 67 straight days.”

During that time, James ate lobster salad with asparagus and mango chutney, as well as an arugula salad with chicken, fruit, and nuts, topped with olive oil and lemon vinaigrette.

During a vacation in Greece, he was so dedicated to his diet that he didn’t eat the dessert a resort made for him.

(I really mean it.)

James’ diet at the time was reportedly low-carb, while others said it was Paleo, probably because his Miami Heat teammate Ray Allen started a Paleo diet in 2013.

Both diets focus on consuming whole foods such as lean meats, fish, and vegetables rather than processed foods and foods high in carbs.

LeBron James’ Training Diet

During NBA games, the clock runs for 48 minutes, but time is not taken into account when fouls are called, timeouts are taken, or if games go into overtime. A game like that requires many calories before it takes place because the athletes will be active for quite some time.

When Business Insider interviewed James in 2016, he talked about his pregame fueling routine. “Before competition for me would be like a chicken breast and maybe a little pasta. The carbs help because you’re going out and playing a lot of minutes,” he said. “But a salad and some veggies will have me perfectly fine. And before the game, I might have a protein shake and some fruit, and I’ll be ready to go.”

As a comparison to Michael Phelps, who is known to eat massive omelets, pancake stacks, and full-size pizzas during training, James said he’ll “wait for that after the game. I can’t do that before the game.”

As Stack reports, the NBA star slightly alters his approach when playoff time comes around. “The thing that I started cutting down is the sugars. When it comes to the playoffs, it kinda slows down the process of recovery. Throughout the regular season, it’s okay to have a little bit of it. But in the postseason, optimal recovery—whoever can recover the fastest from game to game is going to put themselves in position to be successful the next game,” he explained in a video on his UNINTERRUPTED channel.

LeBron James

James continued: “So the sugars I kinda cut out, but the carbs I kinda ramp up. Because you’re losing so many calories, you’re burning so many calories, burning all your energy throughout those games. So I kinda go heavy on the carbs because it gives you energy. It’s worked for me.”

After games, James reportedly rehydrates with a mixture of water and a carbohydrate-rich recovery fluid provided by his personal trainer, Mike Mancias.

CBS Sports reports that this replenishes his glycogen levels, which are stored carbohydrate molecules in the liver and muscle tissue, which help to supply energy to the body.

Afterward, he eats a meal containing high-quality protein and carbs, like the meals he consumes before games.

In addition, King James had been known to get drinks at The Juice Spot after workouts. He once owned a juice shop owned by his wife Savannah, which sold juices, smoothies, and acai bowls. “Peanut Butter Dream” smoothie James was pictured drinking on Instagram included ingredients such as almond milk, peanut butter, whey, maca, cinnamon, and agave.

LeBron James’ Cheat Day Diet

James is known to enjoy a good glass of wine, judging by his Instagram. James told ESPN that he drinks wine “almost every day,” and former Cleveland Cavaliers teammate Kevin Love said James “has a supercomputer in his head” when it comes to wine.

While studies differ, most doctors agree that red wine is beneficial when consumed in moderation, from increasing levels of good HDL cholesterol to reducing heart attack risks, hence why James used #GoodForMyHeart as the hashtag on one of his photos.

According to reports, James enjoys Blaze Pizza (although he is an investor, franchisee, and paid endorser of the made-to-order pizza company). He shared a copy of a receipt from a pizza he ordered there in 2016, which had a whopping 16 toppings, including but not limited to fresh basil, turkey meatballs, banana peppers, and kalamata olives.

LeBron James’ Protein Shake Recipe

James’ favorite shake has previously been reported by Men’s Health to taste like Reese’s cup paired with a banana.

If that’s not enough to sell you, it also contains 26 grams of muscle-building protein and provides heart-healthy fats from peanut butter while delivering enough energy to withstand endless Michael Jordan comparisons.

LeBron James

What You’ll Need:

  • 1 packet Ladder Chocolate Plant-Protein Powder
  • 1 frozen banana
  • 1 heaping Tbsp peanut butter
  • 8 to 10 oz vanilla unsweetened almond milk
  • A handful of ice cubes

How to Make It:

The first three ingredients should be blended until they are well combined. Once the almond milk and ice are added, stir until the liquid is the desired texture.

LeBron James follows the same diet plan like that. He doesn’t talk much about his diet plan, but he does ensure that he eats wholesome and healthy food so he can perform well during his events.

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