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Mark Felix Workout Routine and Diet Plan

Being a Grenadian-English Bodybuilder and Strongman, Mark Felix is a constant partaker in the World’s Strongest Man competition. Carried and trained in Grenada, Mark Felix was born in 1996. Felix shifted to Britain at the age of 23 years. Mark designates himself as a strongman and also registered in Strongmen championships from 2003. He was very strong in his perception of being a strongman that Mark got the success instantly. When the International Federation of Strength Athletes was developed, he became acknowledged in 2004.

Mark Felix got the second position in Britain's Strongest Man competition in 2006. This directed him to a place in the 2006 World's Strongest Man and he secured the fourth position in the finals. In 2007, Felix reproduced his second position concluding in Britain's Strongest Man, and achieved the seventh position in the 2007 World's Strongest Man. Mark Felix completed his third position in the Strongman Super Series 2007 Mohegan Sun Grand Prix in a similar year.

Mark Felix proceeded on to achieve the third position in Britain's Strongest Man, which qualifies him for a third consecutive WSM presentation in 2008. Moreover, he got the fourth position in Europe's Strongest Man. Felix was hospitalized after he got his bicep split in the 2008 WSM. "I had to go for a few MRI scans post-surgery. I think the MRI nurse (thank goodness) had fun trying to get me into two gowns, one on my front, one on my back – in the end, I had to walk mostly naked down the hallway as they wouldn’t even go up to my arms, never mind my chest." Felix started the lifting at the age of 26 and became a strongman at the age of 37. After that, Felix now possesses two world records which are hatched in his 50s. Mark produced the history for the Hercules Hold event at Giants live Manchester 2019 within a time of 87.52 seconds. Felix fixed a new world record in the Dinnie Stone hold, at the 2020 Arnold Strongman Classic within a time of 31.40 seconds. So there is no need to think about the age while starting.

Mark Felix Statistics

Nationality: Grenadian
Profession: Professional Bodybuilder and A Strongman
Year-Of-Birth: 1966
Height —‎ 6’4″ (193 cm)
Weight —‎ 309 lbs (140.16 kg)

Personal Achievements:

Leg press max weight: Over 1000 kg (couldn’t fit more weight on)
Bench press max weight: 240 kg
Squat max: 350 kg
Deadlift max: 405 kg

Mark Felix Awards and Achievements

Mark Felix Workout Routine

Mark Felix has a rigorous training routine and he likes to do a variety of workouts in his daily life. He however makes sure to keep hydrated throughout the day. He warms up quite efficiently and then tries to cool down after his workout has been completed. It avoids him from getting injured during heavy lifts. Here is all about what Mark Felix does his whole day. He has many places where he trains. He does not miss anything. He says, "I train at different gyms. I find this complements my training. I also train outdoors in my yard, as often as the temperamental UK weather allows." His training routine changes which depend on the kind of competitions that he is trying to have. It includes the following, as per his words, "My training changes slightly depending on competitions and events. I try to maintain a consistent training split as much as possible, so I don't overwork anything or skip anything. Day 1 might not be at the beginning of the week." Mark Felix always begins with a warm-up circuit which consists of some basic exercises in which he can do whatever he wants to. He says, "I start with a 30-minute warm-up of circuits, bands, and cardio, depending on if I'm indoors or out. I take one rest day per week. This is always a different day when I feel I should rest."

His training session is never particular and would really depend on what he is practicing for. He might do some competition-specific exercises. He says, "This varies. I'll practice anything I'm training for at the given moment. Each competition is different, so I work only toward my next competition or on my weaker events." Changing the workout routine would let him have the best of the schedule as it won't let his body get used to it. He says, "Allow all body parts to rest and recover, then repeat. I change the exercises every few months with a new program. I lift as many free weights as possible to incorporate my core." Having a routine can be a great thing but one might easily get bored of it. You will have to track your progress to be better at what you're doing and thus be a better version of yourself.

This is, however, some sample routine exercises that he is going to do to perform better. Take a look:

LEG WORKOUT

Leg press
Squats
Front squats
Leg curls
Leg extensions

CHEST AND SHOULDERS WORKOUT

Overhead dumbbell press
Barbell bench press
Cable crossover
Dumbbell flys

CARDIO

Circuits of farmer’s walk
Atlas stone
Log press

BACK WORKOUT

Bent over row
Pull down
Deadlifts
Cable rows
Pull-ups
One-arm dumbbell press
Sit-ups
Shrugs

OVERHEAD WORKOUT

Block press
Axle press
Log press
Dumbbell press

STRONGMAN WORKOUTS

To create a certain look and physique for himself, Mark Felix has created a look for himself which is called his strongman training. He likes to add workouts like keg toss, at last stone, vehicle pull, and leg lift. These are some of the movements which are not available in the gym. The strong man lifts a lot of weights which is not easy for a regular man. It can also really improve daily life because of all the strength. Mark Felix has a workout routine that is super effective and the results are rather great. But his journey towards being a strongman was quite different. He says, "By accident, in 2002 I competed for a friend, having never touched it before. Won 2 of the events and came 3rd – I was hooked."

Mark Felix wasn't a childhood prodigy and started his workout when he was in his mid-20s. He says, "I was 26 when I started weight training and 37 when I started strongman training. While Mark Felix has achieved a lot in life, he has some achievements he admired the most. He says, "Some would say 4th in Sanya in 06. I say every time I win an event." He always has the support of his loved ones though. He says, "Support from my wife and family, it’s very difficult but it’s worth it." During his time in the strongman competition and other events, he also has had many other kinds of injuries. He says, " Easy, right Bicep tear WSM 08." He has had some other plans for his strong competition. Before he didn't but now he does.

In his words, "In the past, I have said that’s a long way off. Because of the injury last year and 4 months off work I have had to look at other options now. This has included modeling and TV work, so who knows." In fact, he admits that he has had problems with the competition before be he has faced even worse. For him, it was stereotyping the sport. In his words, "Stereotype: people presume if you are strong and muscular you have to be taking something illegal. That’s a big disappointment." He also has a huge number of fans to whom he wishes to give the advice and says, "Don’t rush it, take your time, learn how to lift correctly and you must have the passion and patience." He has some amazing workout lists that he likes to do and he says that his favorite strongman events include, "Any grip event, deadlift, farmers, Hercules. I have a good grip so I have less to worry about on these events." He does not have a least favorite one or something that he hates, but there's one that he does not like better than others. In his words, "I don’t have a least favorite, but my overhead is never a dead cert."

He does not have anyone's favorite previous strongman from whom he will take inspiration. He says, " I admire them all, no one athlete stands out more for any particular reason." He has a current strong, however, that he really admires and he responds by saying, " Mariusz, because he just keeps going like a machine no matter what." He prepares himself for major events by doing the basics that are required. In his own words, " Up to my calories and my sleep, do more cardio and event training, earphones and iPod in later stages." He also has a huge passion for cricket which he has played since his childhood. In his words, " Cricket, cricket, and more cricket. Got to love the barmy army." He also loves to relax, when he is not training and he loves to spend time with his family for that. He says, " Having a wife and 3 sons on top of strongman and work doesn’t give me time to relax or time for hobbies." With someone as huge as Mark Felix, he is bound to have some problems because of his size and bodybuilders often have some funny story for it. He says, " I have had to go for a few MRI scans post-surgery. I think the MRI nurse (thank goodness) had fun trying to get me into two gowns, one on my front, one on my back – in the end, I had to walk down the hallway as they wouldn’t even go up to my arms, never mind my chest."

He has in fact also been given a nickname by his fans and his friends at the competition. He says, "Felix. I was born Mark Trevor Felix. The priest would give you your first name, parents would choose the middle name. Growing up I was Trevor, working on ships with many people from the Caribbean given biblical names, it is customary to go by the surname. Since ’88 I have been Felix." His favorite type of holiday and destination (which according to him is much needed!) would be, "Probably Disney, really we require a family holiday that isn’t about me." That was all about the workout routine of Mark Felix which he following during his off-season and season. Now he moves on to giving put some workout tips so that one can improve on their workouts and make it even more efficient. Read ahead.

Mark Felix Workout Tips and Tricks

Fans of Mark Felix keep finding out what he eats and what he does in the gym when he posts it on the internet. Keeping fit is something he enjoys and wants to share with the astronauts. The following tips are provided by Mark Felix to help you achieve your goals.

Rest between sets: Resting adequately between sets and between each workout is essential for maximizing workout volume. It will allow the body to lift more weight than before, increasing muscle mass. Your body would benefit from it and you would not feel fatigued prematurely.

Know Your Muscles: It is wise to incorporate a variety of exercises to help build large, complex muscle groups like the back of the legs. In the case of a smaller muscle group like the arms, fewer exercises will be required. Therefore, you should have a separate plan for each muscle group you are training.

Getting More Impact: You can add a variety of workouts to your exercise schedule and reduce the number of repetitions to make your workout more beneficial. In doing so, you'll be able to mix up your routine, which will benefit you in other ways, such as improving strength and explosiveness or flexibility and coordination.

Creating a goal and then working towards it is important – It is important to have a focus on what you want to accomplish with your fitness program so that you can clearly see if you are making an impact. You must construct a system that fits your needs and is conducive to achieving your goals. Your long-term interests will be served by this. Keeping a journal or feeding your results into a fitness app will help you reconstruct the strategy you used to succeed.

All about training numerous times a day– Despite there being no scientific proof that you will develop muscles when you train hard enough using heavier weights, bodybuilders do experience overtraining and overexercising. While he believes in working out in volume, he also believes that a good night's rest is essential. In this way, one or two days of the week should be set aside for complete rest.

All about the pace between sets – When it comes to rest between sets, Felix credits fast progress. In this case, you would be allowing the targeted muscle to rest and thus the result would be diminished. Nevertheless, he feels that there could be a bit more rest between the two activities. Even with the heaviest of loads, he insists on only a 40 second and one-minute break.

Quality of Food – As much as possible, he recommends switching to organic foods. Especially for fruit and vegetables, you should try to find information about the local organic stores. I am blown away by the diet to exercise ratio. As a result, you will be able to have quality products that will benefit your body at long last.

The importance of refreshments or recreation – It is necessary to please yourself, which means that you should get a message to reawaken your muscles. By improving the muscle with the deep tissue massage, the muscles would improve more quickly. In addition to reducing stiffness and increasing elasticity in tissues, massage is also associated with decreasing pain. You can also use it to relieve your stress and distress your body. Yoga, foam rolling, and other methods can also help you to relax and calm your body.

Small Muscle groups are as important as large ones–The smaller muscle groups aren't to be ignored. Smaller issues are really important for a gorgeous body, so make sure that you work up your abdominals and calves along with all the other great muscles you have.

Warming up is important– Warm-ups are an important aspect to be aware of, according to Mark Felix. I found it to be quite remarkable and I was able to do it without lifting weights. Keeping your mind focused on the way the body tag is formed and the method used will allow your tissues to relax and open up. It is also a good idea to cool down at the end of your workout to help prevent injuries.

Work the right angles –You should pay attention to how your body functions and how it looks. You can even use a mirror to keep yourself upright in this case. As well as the placement and movement of your feet, your body must also be considered. It is crucial to keep track of various factors to achieve the desired results. You can accomplish many things on your own, but it is crucial to do so correctly to achieve the desired results.

Right sleeping Pattern- The importance of a good night's sleep cannot be overstated for a quick recovery. Going to bed causes your body to enter an anabolic state where the muscle is developed. You will awaken feeling refreshed, which is good for your overall health. If you do not sleep well, there is a chance that your muscles will not feel relaxed, preventing you from giving your best performance the next day. The recommendation is to sleep at least 7 to 8 hours a night quietly and uninterruptedly. If you want a good night's sleep, make sure your room is dark and your bed is warm. You may also try some other tips like drinking some warm beverages before going to sleep, eating a light meal before bed, taking a warm shower before going to sleep, or even turning off your gadgets before you go to sleep.

Having an active recovery- Most of the time, when we have sore muscles, we tend to rest them off by doing nothing at all. In the end, though, promoting recovery through low-intensity workouts is the best course of action. From a little walk in the park to hopping onto your bicycle, to hiking or stretching exercises, these low-intensity drills can be anything. The body's blood flow is relatively slow at rest, whereas when we practice low-intensity physical exercises, the blood flow is heightened and reduces muscle soreness immediately.

Hydration is of key importance- Water and other liquid substances make up most of the connective tissue in the body that builds muscles. When you don't drink enough water, you will become dehydrated, which in turn may cause damaging signs on your body. Having a small muscle mass can also limit your physical appearance. For muscles to function properly, adequate amounts of water are needed to serve as lubricants. It is necessary to know how much water you are drinking because some athletes drink thousands of gallons in a single day. The recommended intake in ounces is calculated by multiplying your body weight by 0.6. In addition to overdosing on alcohol, it may also drain the body of nutrients.

Recovery Matters-Whenever he recovers up from an injury, he places a lot of focus on his nutrition. This is how he also learned about becoming a vegetarian or vegan.

Take Everything With a Grain: The stamina of Mark Felix led him to learn a lot through various magazines and journals, even if this led to false information sometimes. Nevertheless, his reading could also have been tricky since such press media often carries paid-for information.

Besides these workout tips and tricks, Mark Felix also had a great diet plan for himself which he included in his diet so that he can have a great physique. Learning more about what Mark Felix eats for his day, read ahead.

Mark Felix Diet Plan

Mark Felix has a very consistent diet plan with his meals that would not change much. He says that the only time difficult for him is when he is traveling because he can't get home-cooked meals that is prepared for him specifically. Besides, he also takes his supplements along with him wherever he goes. He says,

Daily diet doesn't change much, except when I'm travelling. Then, my food intake becomes a "what's available" intake. I travel with MET-Rx whey shots and MET-Rx meal replacement sachets so I at least have the protein. I've been sponsored by MET-Rx since 2007. It was a great fit; I've actually used their products since I started bodybuilding. Although I endorse all their products, my favorites include MET-Rx Amped and Protein Plus. Amped is the perfect fuel for a great workout, even after a long workday. Protein Plus has always been a favorite of mine; it's easy to drink, produces no bloating, and leaves me with a clean complexion.

Mark Felix, can eat a lot of stuff because he burns a lot of calories while working out. Besides, he has to eat every 2 to 3 hours to maintain his muscles and physique. He says,

I eat a lot of fruit and vegetables, maybe not as much meat as people may think. I eat every 2-to-3 hours through the day. I burn a lot of calories while working, so I need to eat regular, smaller amounts rather than a big, occasional meal. Evening meals contain carbohydrates to push me through the night.

The only thing that he resists is having coffee because it might help him when he drinks during the training time. He also stays clear of any processed or packaged food and eats only clean and fresh food that is needed. He believes in having quality products than quantity. In his own words, he explains a bit about tho he handles the macros in his diet. He says,

I limit my caffeine intake and use it when I need it pre-training. On competition days, a black coffee does wonders. If we want to have a good physique body then we need to concentrate on our diet and workout. He follows his diet plan and workout very strictly. We have to avoid processed foods from our diet and only focus on fresh and clean foods. If you want to have a healthy body then you have to control the food that you eat. That means you have to eat healthy food that gives your body healthy macronutrients like protein, carbs, and fats. You need to maintain the balance between them. If we think about diet, all our body health depends on what type of diet we prefer to our body like you need to take care of calories in the diet and many factors like, What should you need to eat? You must need to know that eating and sleeping is the most important factor in muscle building.

Mark Felix belongs to the Caribbean and so his general food habits contain things like fish and other seafood. It helps him digest quickly and is a great source of protein. Besides fish, he also takes nuts and vegetables along with fruits. He has a different pre-contest diet plan which is inclusive of a lot of o carbs for energy and protein so that he can help his muscles to remain balanced. He includes blueberries, almonds, chocolate, oats, and energy drinks, etc. He also drinks 5 liters of water within a single day so that he remains hydrated. Here is a sample of what Mark Felix eats in a day:

Meal 1: 7 servings of Weetabix with 1 and a half pints of skimmed milk and Met-Rx vitamin supplements
Meal 2: 8 whole eggs, 3 cups white rice, and spinach
Meal 3: 4 wholemeal bread slices with eggs, tuna, salad or cheese filling, Met-Rx jello pot, and green tea
Meal 4: Met-Rx protein shake and fruit
Meal 5: Met-Rx amped or Met-Rx Isotonic
Meal 6: Chicken or salmon with rice and steamed veggies
Meal 7: 2 slices of toasted wholemeal bread with marmalade or peanut butter and a protein shake

That was the diet of Mark Felix which consumes about 7,000- 10,0000 calories in a day. His diet plan is divided into many meals throughout the day which he admits is not always the best thing to do because it can be hard. He eats foods that will give him the strength to fight. His goal is also to not look too bulky but lean too as he has maintained a lot of muscles. Most of the bodybuilders who are in this kind of show follow a very strict diet plan before any competition. This makes them look more shredded and looks attractive.

Besides just having a strict diet plan, he also follows some diet tips that would help him absorb the nutrient more easily. Here are some of the tips that we will read in the next section that Mark Felix shares with us.

Mark Felix Diet Tips

The following are some of the diet tips that Mark Felix shares with his friends and other people who follow his steps to make their lives and health a bit better. Here's what you need to know:

Eat For Recovery

When Mark Felix was recovering, he says he never thought much about his diet. I have tried many diets for him, including paleo, but he remained unwell. After reading about the vegetarian diet, he decided to give it a try as well.

Versatile Breakfast

As a breakfast, Mark Felix often has oatmeal with a variety of toppings, such as bananas, seeds, and beet powder. He might even make a smoothie with the same ingredients in a pinch if he is short on time. Peas are even added as an extra source of protein. Sometimes he enjoys lentil cottage pie in place of beef chili or bean chili.

Plant Power

Bodybuilders or other athletes who are concerned about getting enough protein can eat lentils, peanut butter, and tofu, according to Mark Felix. Another great option is plant-based protein powder.

Transition Slowly

As Mark Felix's diet transitioned from animal products to plants, he did so slowly and gradually. The gradual transition allowed him to switch completely so that he did not feel deprived. He gave up meat first and dairy and eggs a few months later. There you have it, all the details about Mark Felix's diet plan, which he follows unwaveringly every day. Occasionally, Mark Felix will take a "cheat meal" because he is only a human and deserves to treat himself after smashing his workouts or his matches, right? Nevertheless, he also supplements with some extra nutrition to augment his diet requirements for better results. In the next section, we'll tell you all about it.

But that's not all. Mark Felix also has some supplements that he likes to add to his diet in case he has not completely recovered. He would add them so that he can have proper nutrients in his diet that will make him quite ready for the next day of workouts. Tale a look in the next section.

Mark Felix Nutrition and Supplements

Mark Felix makes sure that he is also adding quality supplements to his diet because he wants to have quite a wholesome plan for a person who has such huge goals and other things in his life. His supplement includes the normal things that a guy fighting in strongman or WEE competitions must have. It includes a good protein shake which includes whey protein and probably just water or maybe made into smoothies.

He also takes some multivitamins so that he doesn't suffer from a loss of any vitamins because he sweats a lot and he trains too hard. He also takes some caffeine products which are taken just during the competition so that he can perform well with a hint of energy in him. He does not take any caffeinated products otherwise.

Besides this, Mark Felix is also known to take BCCA which helps him to recover and stay refreshed before or during a workout. It really helps him give that extra hint of energy that is needed during the workouts. In addition to the BCCAs, he would also sometimes take some creation which helps him to build muscle and gain mass. But that's all about what he takes for his profession.

Mark Felix likes to use the following items for his workouts: