Liver King Workout Routine & Diet Plan

Liver King aka Brian Johnson gave the world a whole new definition of fitness. Unlike all those who work in air-conditioned environments with hi-tech equipment, the Liver King likes to be as close to nature as possible. Literally. He follows what is called an ancestral lifestyle. His daily routine has attracted a lot of followers on social media and he has inspired a lot of people. You can see videos and pictures of him lifting heavy logs, running with sad bags, going on treks, taking ice-cold baths, eating raw meats, fasting, etc. He deeply believes in his theory and this has helped him to get the body he has always dreamt of having. In this article, we will discuss his ideologies, principle, diet plan, and workout routine in depth.

Liver King Body Statistics

• Birth Year: 1977
• Height: 5′ 7″ (170.18 cm)
• Weight: 176 lbs (80 kg)
• Chest: 52 Inches
• Waist: 34 Inches
• Biceps: 18 Inches

Liver King Workout Routine

Liver King is far from working out in the gym with a set of equipment. He rather likes to work outside. And we are not talking about the park. He works out in the jungle or the mountains and amidst natural environments. He calls this "ancestral training" where he focuses on going as naturally as possible. His workouts and training are focused on promoting great strength and size and improving cardio health. He keeps a holistic and functional approach to his health and fitness. Thus, he focuses on maintaining both the size and the cardiovascular energy.

Liver King's activities contain the activities of the primal man which include lifting heavy objects and running free in the wild. Thu this caters to both strength and cardio health. He likes to be in proximity to mother nature and get the best out of his workout. He never misses his workouts and trains 6 to 7 times a week. Even when he is resting, he would often do some low-intensity physical activities. Here is his sample workout routine which he performs both at his home gym and outdoors:

Monday

Morning

• Lower body-focused training (focusing on hitting 1 RMs)

Evening

• Olympic lifts
• Heavy pulls
• Chest-to-bar pushups
• Handstand pushups
• Legless rope climbs

Tuesday

Morning

• Back
• Rear delts
• Core

Evening

• Upper body push
• Several dynamic and plyometric movements

Wednesday

• Walking in the sun
• Performing sprint variations on either the assault bike or rower

Thursday

Morning

• Lower body
• Plyometric work

Evening

• Olympic lifts
• Heavy pulls
• Kettlebell swings
• Heavy carries

Friday

Morning

• Upper body-focused training (focusing on hitting 1 RMs)

Evening

• Heavy ball cleans
• Ring muscle-ups
• Hand-stand walks

Saturday

• Performing some strong-man movements
• Core work

Sunday

• Brisk walking in the outdoors
• Tabata push-ups

Liver King Workout Tips and Tricks

Staying Active

Even during his rest days, Liver King makes sure to do some physical movements to remain active. He would do light-intensity workouts like walking etc.

10,000 Steps

He makes it a rule to do at least 10,000 sites in a day. Besides doing a heavy-weight workout, keeping those steps up is another way of staying fit.

Incorporating Olympic Lifts

Doing those Olympic lifts is very essential for him as it helps him work on his size and strength. He uses stones and sandbags to perform his workouts outdoors. In his home gym, he would use barbells and dumbbells to do those activities.

Liver King Diet Plan

One can look at the picture of Liver King and know that he is quite gigantic and muscular. To maintain that physique, he must require to eat a lot of nutritious food too. Not only that, he likes to eat food in its natural form, that is, raw and fresh. He follows the ancestral way of living and just like his workouts, his diet is also inspired by mother nature. He likes to eat organic foods like raw eggs, raw meat, etc. One of the shocking foods that he consumes is bull testicles. which is a part of his everyday meal.

His main meals include pastured egg yolks, wild-caught fish eggs, raw full-fat milk, cheese, homemade bone broth, fermented veggies, and the very famous, organ and muscle meats from happy grass-fed animals grazing on open pastures. All his meals are cooked with lard, tallow, and/or raw butter to give him a boost of healthy fat intake as well. He does not track his calories or macros though and as true to his routine of "ancestral living," he eats as per his instinct. He does not restrict himself.Liver King has three main meals which comprise raw and nutritional foods. Here is a breakdown:

Meal 1- Breakfast

• 6 farm-fresh whole eggs
• 30 grams protein shake mixed in ice-cold mineral water
• 100 grams of whole Greek yogurt (mixing creatine, almond butter, collagen, ghee, and sea salt into it)
• 30 grams of maple syrup
• 2 oz raw liver with maple syrup and sea salt
• 1 oz raw bone marrow with maple syrup and sea salt
• ½ pint of farm-fresh raw milk

Meal 2- Lunch (post-workout)

• Same as breakfast

Meal 3- Dinner

• 16 oz of full-fat cooked red meat (it may include grass-finished ground wagyu or short ribs, grass-finished rib eye, and ground organs including liver, kidney, heart, spleen, and pancreas)
• 2 to 3 oz of either raw sweetbreads, raw heart, or raw bull testicles
• 1 avocado with sea salt and 100% genuine olive oil

Liver King Diet Tips

Carbs Are Important

There are bodybuilders who avoid carbs to get a leaner look. Bt Liver King makes sure that he has plenty of carbs so that he is fueled up for his workout routine. He even says that it helps his body to repair tissue and muscle. He does not skip anything in his diet and adds simple and complex carbs. Simple carbs help the muscles to recover while complex carbs allow being energetic.

Macro Breakdown

Liver King’s diet plan contains approximately 40% of proteins, 35% of fats, and 25% of carbs even though he does not count his macros. This kind of diet helps him to build muscle, decreasing problems related to blood pressure/sugar, supporting hormone production in sync, and maintaining the brain’s neurological functioning.

Fasting

One would be shocked to know that Liver King is not just big about eating large tons of meat. He also fasts for 24-120 hours followed by huge meals. This he feels is the ideal way to keep the body in maximum optimized condition. This is the ancestral way. Modern people have easy access to food. This is done to avoid the ketosis state in the animals. It can cause massive health benefits with mood optimization.

For these reasons, my tribe and I follow seasonal eating patterns that allow us to slip in and out of ketosis. If we’re feeling really good, we may stay in it a little longer. It helps us to think, perform, and produce. Water fasting, only consuming water and minerals, is likely the single, most powerful metabolic intervention in existence.

He also feels that t is one of the most accessible things in the universe and requires no money or time.

Nutrition and Supplements

Liver King’s supplements include the following products with which he also creates some amazing drinks. The supplements are used for muscle recovery, strength gain, adding calories, and keeping the body in an anabolic state. These supplements are:-

• Whey protein
• Creatine
• Mass gainers
• Casein (preferably at night before sleeping)

Besides this he also includes other supplements which are also mentioned on his website:

• Ancestral Supplements Minerals – Nature's whole food electrolyte and mineral complex
• Ancestral Supplements – Beef Organs
• The Fittest – Whole Feast Protein
• Vitamin D3 – get this from adequate sun exposure, wild fish eggs, blubber, and grass-finished tallow.
• UVEX Glasses
• Thymus or Spleen for allergies or to boost the immune system
• Brain - if the brain needs a boost
• Bovine Tracheal Cartilage to recover an injury
• Thyroid in the winter when little to no carbs are available
• Adrenal if adrenal support is required.