James Wilks Workout Routine and Diet Plan

Born in England, James Wilks got a degree from a college in Business and Land Management. He started taking training in taekwondo also. He then shifted to the US in 2000 so that he can develop his martial art talents with Erik Paulson. He is a black belt not only in taekwondo but also in Brazilian jiu-jitsu. Roman Mitichyan lost and Wilks won the battle in The Ultimate Fighter 5. It was James Wilks’ first acknowledged fight. After winning the Gladiator Challenge welterweight title, Wilks moved on to register himself for The Ultimate Fighter 9.

James Wilks              

He conquered Che Mills and other rivals in The Ultimate Fighter- US vs. the UK. James Wilks played from the UK team. He teamed up with the UFC at the TUF 9 Finale in 2009 and defeated DaMarques Johnson in the fight. Being a vegan, James Wilks is the subjective character in the film The Game Changer, depicting the importance of a vegan diet for the severe fighters, athletes, etc. Although he got many injuries during the fights, he retired from the competitions in 2012 following a spine rupture. He opted to train students, military personnel, and others. James Wilks is married and has two children. 6 feet 1 inch in height, James Wilks is 170 lbs in weight. Approximately 100k fans follow him on social media.

Being an expert in martial arts, James Wilks gives training to top-level athletes. Since childhood, he heard that having meat in the diet makes you strong and powerful till one day he came to know that combatants were basically the vegetarian. His film The Game Changers traverses how the plants are more powerful than the meat. This article will show how he consumes them daily.

James Wilks has clearly accomplished a specific height in his field but all the credit goes to his immense training schedule and strict diet that makes him have all this in his kitty. In this article, we would discuss more James Wilks workout routine, his diet plan, and his routine in general which will help us know and determine what exactly does James Wilks does in his whole day differently that makes him one of the best players that we have in the boxing arena.

James Wilks Statistics

  • Birth Year: 1978 (age 43)
  • Birth Date: 5 April
  • Height:  6′ 1″ in (1.85 m)
  • Weight: 170 lbs. (78 kg; 12.2 st)
  • Reach: 75 in (190 cm)

James Wilks Daily Routine

Since the end of time, James Wilks has always been taught that strength was a product of eating meat. If anyone knew about power and strength, it was him but since he was doing karate and other activities, he changed course when he was in his mid-teens. “I got attacked in the street,” he says. “I had a red belt, almost a black belt, in taekwondo and I thought all of my training was for nothing.”

Next, he jumped into mixed martial arts, and finally won Spike TV’s The Ultimate Fighter: the United States vs. the United Kingdom. Then he disciplined elite special forces, but he ripped his ligaments in both of his knees which has a backlash on him. “I knew I’d have six weeks where I couldn’t really train,” he says. “So what could I do that would be useful with my time?” An enthusiastic researcher of various kinds and styles of combat, he began to look into the Roman gladiators for inspiration and that’s exactly when he came across something he would never imagine in his dreams: studies on the remains of gladiators discovered that many of them were vegetarians.

James Wilks

His new research about the vegetarian lifestyle changed his whole physique and outlook towards nutrition and his health. He thought he knew too much but in fact, he knew nothing about maintaining a great physique which was possible from a plant-based diet too. He says, “I thought I knew a lot about nutrition, but it was all coming from magazines and blogs and websites,” he says. “A lot of people are misinformed by the industry, you’ve got to really look at the literature and know how to read it.”

The results of his analysis are all over the documentary which is called, The Game Changers, which was executive presented by such substations as Lewis Hamilton, Arnold Schwarzenegger, Jackie Chan, Novak Djokovic, and James Cameron. Concentrating on the athletes who kindle themselves only through the use of a plant-based diet and routine. It’s a fascinating look at how eating meat can be an ineffective method of powering your body.

He says that the animals are just middlemen who transfer the nutrients of plants into human beings but in the process leave out the essential vitamins and minerals only plants can offer. He explains, “All protein originates in plants, and the idea of animals being the middlemen really resonated with me,” he explains. “Those animals are doing us a disservice, robbing us of fiber and vital nutrients.”

Now that he is a confirmed plant-based meal eater, he tells in many interviews how he trains and eats throughout the week. Take a look.

James Wilks Monday Routine

His Monday routine includes a full-body workout to wake his muscles for the rest of the week. He likes to add various kinds of workouts to his routine that will give me exceptional power over something. He says,

Usually Monday I’ll hit the gym and do a full body workout. That includes things like squats and deadlifts, rows, that type of thing. Unfortunately I had shoulder surgery in December and recently on the other shoulder, so it’s low-level pushing, compound exercises and also rotational exercises. In the gym it’s very linear – lots of pushing and pulling – but if you look at sport, whether it’s throwing a ball or using a bat, it’s all rotational. So throwing the medicine balls, doing the wood-chop exercise with the cables – the rotational exercise is extremely important for athletes from all walks of life. Most sports are going to require that.

His breakfast is usually very normal and does not fluctuate as much. He would want to mix in all the nutrients and vitamins in his breakfast for maximum benefits. He tells, 

Breakfast is pretty consistent: I either have oats, which I make the night before, with mixed berries, mashed banana. You mash the banana in a bowl, add oats, pumpkin seeds, flax seeds, hemp seeds, add a bit of Indian goosberry powder (amla). I also add a tablespoon of beet powder for the nitrates. Then I top it with soy milk, mix it up, and eat it in the morning. You don’t even need to put it in the microwave. If it’s a bit colder I might just cook the oats or do a smoothie, but with the exact same ingredients. I might throw some mixed greens in there – sometimes frozen peas, you can’t taste them.

James Wilks

James Wilks Tuesday Routine

When it comes to his meal plans, he does not have many variations because he likes to be consistent. It also helps him to develop set patterns and stick to them. He says, “Breakfast is usually the same. Food-wise, it’s not like I have set meals. I might have a burrito, it might be cottage pie with lentils rather than beef. Anything you would have meat-based you can have something similar. I might have a three-bean chili.”

He loves to do a HIIT workout on Tuesday which will work his whole body and burn maximum calories while providing strength too. In his words,  “On Tuesday I might mix it up. I might run or sprint, 20-30-second sprints on the steps outside, come back down and start every minute and a half no matter how long it takes to get to the top. You can get a great workout on high-intensity interval training.”

He loves to do a quick run too or even just sprints which is a great way to burn off extra calories. He would also work on treadmills which is not a huge problem for him. He tells, “When I go for a run I’ll do it outside, I’ll sometimes do sprints on a treadmill – I really like the curved treadmill, the one that requires no electricity. I like doing sprints on that, even just 10-15 second sprints, then walk.”

James Wilks

James Wilks Wednesday Routine

When he travels, James Wilks likes to take resistance bands with him so that they could be easily fit into his day and schedule even when there is no gym nearby. He likes to stay flexible and says, “If I’m traveling a lot, I’ll take bands with me. I’ll take a really thick one and put it under my feet, and do squats with that in the hotel room. Or I’ll do rows with it, attach it to a bar or a handle and do seated rows. Push-ups, Bulgarian squats with one leg on the bed or chair – there’s a lot of stuff you can do with bodyweight. Sometimes you’ve only got 20 minutes.”

He does not mind working in a hotel gym either. He says, “If I’m at a hotel gym and they have one of those ellipticals, I’ll do 20 seconds as hard as possible, 40 seconds moderate, and I’ll do that for 15 minutes as part of a workout. I’d rather do it outside, though.”

James Wilks Thursday Routine

He fits in his jiu-jitsu on Thursdays and has still not left it. It involves some warm-ups and cool-down moves too. It is great for full-body workouts which burns a lot of calories through and through. In his words, 

I still do jiu-jitsu. I might do that on a Thursday. Usually, it involves some warming up forward rolls, backward rolls, moving around on the mat, and warming up the body for 10 minutes. Then I’m practicing two or three techniques at the most for 10 minutes each. Then free-rolling or sparring in five-minute rounds, grappling with opponents, take a break, 20-30 minutes, that’s a typical jiu-jitsu session. It’s a great full-body workout, it burns a lot of calories, and you use all kinds of muscles.

James Wilks

James Wilks Friday Routine

He loves playing table tennis with people and teammates. He says that it is a great full-body workout that involves speedy movements. It really amplifies his movement. He says, 

I’m really getting back into table tennis. It can be more of a workout than people think. It’s really good for hand-eye coordination, which really helps with fighting: being able to get your paddle to the ball, being able to watch what your paddle is doing, and pick up the spin. It was something I was into as a kid. It’s a fun game, it’s very fast, and you get better very quickly because you’re putting in so many reps.

But besides just working out and playing tennis, he also does a lot of sauna and steam retreats which help him o relax his body and mind. It also helps him sweat it out that would relax his muscles and tissues. It is a great overall relaxer. He continues,

I also try and go into the sauna and steam room a lot during my full-body workouts. On Monday, Wednesday, and Friday before weights I actually warm up in the sauna by doing mobility exercises, because the body has beneficial reactions to working out in the heat. And then in the steam room afterward, it gets all the sweat out – I just feel very relaxed afterward. It puts me in a better mental state, with better clarity, it really tops off a workout.

James Wilks Weekends Routine

He would also go for runs on the weekends which would increase his cardio response. He explains, “Occasionally I go for a longer-distance run, say three or four miles rather than sprints, but not that often. I prefer the high-intensity stuff.”

However, most of his Sundays are packed for these kids who are super naughty and do not let him sit at peace. As per his notion, it is a great workout too. He even inspires his kids to train and works out the same. It is a great aspect for him which he likes to share with his kind. He says, 

It’s mostly downtime, playing with the kids, which can be quite a workout: I got a five-year-old daughter and a nine-year-old son. My stepson met one of the bodybuilders from the film when he was 15, he’s gone completely plant-based and has put on 40lbs of muscle since. He was extremely thin, and then went plant-based and started doing the lifting. I’m usually at the gym for an hour, he’s there an hour and a half, two hours six days a week. People say they get all their muscle from eating meat, but he gained all that extra muscle from plants.

James Wilks

Besides his whole week schedule, he also has a set workout routine that he likes to follow. Read on to know more about this routine.

James Wilks Workout Routine

James Wilks is an MMA fighter who is best perceived to several as the winner of The Ultimate Fighter. Qualified in traditional striking martial arts, James carries a Black belt in Tae Kwon Do and a Brown belt in Brazilian Jui Jitsu. He begins to England and moved to America to improve his skills. In 2003 when he was 25 years old, he fought in the MMA and recorded a win using si famous grappling technique. By the time it was 2012, 9 years after his first match, he had a record of 11 wins and 4 losses.  In 2009 James joined UFC9 and won the Welterweight title.

He is a Black Belt and Teacher in TaeKwonDo and Assistant Instructor in Japanese Jui Jitsu besides being an Instructor in the British Combat Association.  James is also an adequate professor in conjunction with various armed forces and law enforcement bodies. And even though he is not fighting anymore, he is regularly in practice and works out most of the days. He likes to do a variety of workouts and moves. He explains, 

Whilst I’m no longer fighting professionally, I still work out most days. I like to mix things up so do a variety of workouts. These include hitting some weights – usually, a full-body workout focused on complex exercises. I’m fortunate to have a 350lb tire at home along with a sledgehammer, a medicine ball, bands, pull-up bar, etc. – so I’ll often do an intense circuit with those.

He would do anything even if it does not involve any gym. He would work out in the open without needing much equipment too. He says,

I try to get some grappling and striking in every week and recently, I’ve been getting in quick workouts doing sprints up some steps near my house. I’ll occasionally go for a jog for a few miles, but to be honest, I don’t enjoy running. Of course, with COVID-19, things have been a bit restricted. But my wife Alicia has become a great training partner and has actually picked up some Jiu-Jitsu pretty quickly.

James Wilks

His focus now, as he is retired is to stay in shape and not to gain or lose any muscles. He likes to be in shape and works for it. Besides, he keeps it quiet active thought the day. He says,

As far as training goes, I’m obviously not competing anymore so I mainly just focus on staying in shape. For martial arts training, I have gone back to a more self-defense mindset. For example, even when doing Jiu-Jitsu, I’m thinking about the possibilities in a street situation, where the opponent could have a knife or be trying to bite. That is something that I lost a bit of focus on when training for sport. I’ve gone back to my roots of thinking about self-preservation in a situation where there really are no rules. 

Even though he might not be too consistent with the rigorous workout routine of his fighting days, he likes to work out. He does not have a fixed plan but here’s a sample plan that James Wilks follows:

Monday and Wednesday James Wilks Workout Routine

  • Running for 10 miles (stamina building)
  • 8 rounds of shadowboxing
  • 15 rounds of sparring
  • 10 rounds of speed bag
  • 10 rounds of heavy bag
  • 7 rounds of Jump rope
  • 2 sets of Ab crunches of 100 reps
  • 2 sets of knee-ups of 100 reps
  • 2 sets of diagonal crunches (both sides) of 100 reps
  • 2 sets of alternate bicycles of 100 reps
  • 2 sets of leg scissors of 100 reps
  • 2 sets of vertical leg crunches of 100 reps
  • 2 sets of side crunches of 100 reps
  • 2 sets of floor wipers of 100 reps
  • 2 sets of Russian twists of 100 reps
  • 10 rounds of agility ladder drills (speed workout)

Tuesday and Thursday James Wilks Workout Routine

  • Warm-up exercise (running for 10 miles) (stamina workout)
  • 8 rounds of shadowboxing with dumbbells in each hand
  • 15 rounds of mitt training
  • 10 rounds of speed bag
  • 10 rounds of heavy bag
  • 7 rounds of jump rope
  • 2 sets of ab crunches of 100 reps
  • 2 sets of knee-ups of 100 reps
  • 2 sets of alternate bicycles of 100 reps
  • 2 sets of leg scissors of 100 reps
  • 2 sets of vertical leg crunches of 100 reps
  • 2 sets of side crunches of 100 reps
  • 2 sets of floor wipers of 100 reps
  • 2 sets of Russian twists of 100 reps
  • Plyometric exercises

Friday James Wilks Workout Routine

  • Warm-up exercises (stretching)
  • 3 sets of shadow boxing of 3 minutes
  • 8-20 rounds of mitts
  • 3 sets of double end bag of 3 minutes
  • 3 sets of speed bag of 3 minutes
  • 3 sets of jump rope of 3 minutes
  • 6 sets of shadow boxing of 3 reps
  • 10 sets of ab exercises of 100 reps

Saturday James Wilks Workout Routine

Stamina building workout (running/sparring)

Sunday James Wilks Workout Routine

Rest day

That was all about the James Wilks workout routine and some of his favorite workout tips that he shares with his friends, family, and fans. But here’s more! It is his diet plan that makes him reach the top of his game. He follows a strict plan so that he can be in optimal shape and the next section, we will read exactly that! So take a look.

James Wilks Diet Plan

James Wilks decided to be a vegan after he learned about the ancient gladiators who stayed on a plant-based diet and also because he had his father suffering from a heart attack. A vegan diet involves eating plant-based food and avoiding all animal products like meat, milk, eggs, etc. Many celebrities too have taken this trend to a huge platform which includes Ariana Grande and Liam Hemsworth. Then some athletes and bodybuilders are vegan too like Arnold Schwarzenegger and Kai Greene.

But for James Wilks, it was not just for his body but also ethical reasons as he disliked harming animals and knowing their condition of surviving in a factory and also for environmental reasons. He even says that since he has switched his diet to vegan, and more plant-based stuff, he has faced numerous benefits ever since and that more and more people should consider it.

James Wilks was injured severely in 2011 which started him on his journey to find the best kind of diet for his recovery. Thus he came across a vegan diet which was far away from the traditional methods that he used to practice before. He decides to give a shot to many other diets too like paleo and grass-fed beef diet but nothing worked wonders as a vegan diet. He explains, “Like most athletes who get injured, I focused on rest, physical therapy, and ibuprofen; I didn’t really think diet had much to do with recovery. Then I found out about the so-called Paleo diet and decided to give it a try, switching to a diet centered around grass-fed beef and organic chicken and eggs, with limited beans, whole grains, and a pretty narrow selection of fruits and vegetables. This high-meat diet only made me feel worse. Thankfully I discovered the Roman Gladiator around that time and my deeper dive into nutrition got underway.”

Although James Wilks’ diet changes every few days, here he talks about what he essentially eats in a day! He tries to keep it simple and clean without using packaged and chemically infused products. Here’s a look at his diet plan:

James Wilks Breakfast
Porridge: 100g rolled oats, 200ml organic soy milk, 110g banana, 10g flaxseeds

James Wilks Lunch
Lentil stew: 60g quinoa, 180g green lentils, 100g broccoli, 100g carrot, vegetable stock

James Wilks Dinner
Burrito bowl: 40g brown basmati rice, 350g black beans, 200g sweet potato, 60g leafy greens, 50g avocado, 2tbsp salsa

James Wilks Snack
Apple and nuts: 200g apple, 25g almonds
Protein shake: 30g vegan protein powder, 300ml unsweetened almond milk

High protein plant-based options include:

James Wilks makes sure to include these high protein-based options in his meals which help him to achieve his daily protein goals:

  • peanuts
  • almonds
  • lentils
  • chickpeas
  • beans
  • tofu
  • edamame
  • quinoa
  • tempeh

Even potatoes, green peas, and jackfruit contain the muscle macro. Protein values for 20 percent of the calories in broccoli, which works out at about 3g in a 100g serving. Soy milk includes a similar quantity of protein as cow’s milk, at 8g per 250ml.

James Wilks What to Eat
Here are particular food groups that James Wilks makes sure that he is adding in his daily nutrition to support his muscles and fuel his body for a rested and relaxed next day of workout. Here’s a list,
  • Fresh Food
  • Eggs
  • Egg Whites
  • Chicken
  • Fish
  • Vegetables
  • Leafy Greens
  • Fruit
  • Complex Carb
  • Water
James Wilks What to Avoid
Meanwhile, there are some food items that James Wilks likes to avoid as much a possible if not completely. He starts away from anything that is harmful to his body and would completely destruct his physique goals. So, here are some of these food items,
  • Junk Food
  • Fast Food
  • Artificial Additives
  • Trans Fats
  • Processed Foods
  • Chemical Ingredients
  • Simple Carbs (limited)

Plant-Based Diet: What to Eat Before James Wilks’ Workout

The primary sources for the body are carbs which are digested in the body into sugars that are transported into the bloodstream throughout the whole body. They help the body to work. The type of carbs that you choose should be considered. You must also select your carbs-consuming things which must be before any workout.

If you’re fuelling up anywhere between 90 and 190 minutes before your exercise routine – i.e. in the afternoon regarding an evening workout – pick slow-digesting carb sources that present a maintained energy release, like wholegrain pasta, wholegrain rice, or white potatoes. Chickpea and quinoa mixed salad with avocado and balsamic dressing, for instance, is a comprehensive pre-workout meal.

It depends on the volume of your workout which you might be able to top up your energy with some lesser quantities of quicker digestion carns during, after, or even before your workout. These options include fruit, raisins, protein bard, fruit juice, etc.

James Wilks

When you’re eating less than 90 minutes preceding, you’ll require fast-digesting carb elements to produce immediately usable energy, e.g. peanut butter and banana sandwich made with white bread. It is great to combine a carb source with a protein source so that it does not spike up blood sugar by several bounds. It is about pairing and balancing out.

Plant-Based Diet: What to Eat After James Wilks’ Workout

When you aim to optimize your muscle growth and recovery there are two important things that you will remember to do. The first is to consume enough protein so that you can repair tears and wears in your muscles and second, you must refuel those muscles with the carbs too which you have burned through the workout

You must think of protein as building blocks of the cells and carbs as builders which work together to fix those building blocks. You must not overlook the micros either. You must make sure that you are consuming foods that are rich in antioxidants too. This will help reduce any inflammation which is related to exercises or workouts and will help you to increase recovery.

Now you might think that plant-based or vegan meals have less protein as compared to non-vegan and nonvegetarian meals. Thus you must try and combine various foods to mark their protein levels and calculate judiciously. This is an important factor when your goal is to get lean body mass too. 

James Wilks

As James Wilks himself says that plant-based foods are a great source of antioxidants that helps in recovery. He says, ‘Plant-based foods are inherently loaded with antioxidants too, which aid athletes in recovery.’ He was struck by the idea that the primary source of protein is also plants which stuck with him. He continues, ‘All protein originates in plants, and the idea of animals being the middlemen really resonated with me.’ For him, his journey was primarily about his athletic performance until it became something a lot more than athletic performance. He says, ‘At first, it was for health and athletic performance, but it also became about ethics and the environment.’

He thinks that one doe snit has to worry about the protein even with vegan it semi vegan diets as plants have plenty of it, He says, ‘The whole protein myth is complete nonsense. Plant-based foods have plenty.’ He was also stuck before just eating lean meats but now he has a lot of variety in his diet. He explains by saying, ‘I was so stuck eating lean turkey with brown rice and broccoli…I eat such a wider variety of foods now.’

He even says that contrary it the proposal believes, vegan foods are not that expensive if you are trying to eat a simple diet. In fact, he claims,  ‘A lot of people assume it would be more expensive but actually, it’s cheaper.’ Thus all in all, if anyone wants to be an athlete, they need to fuel their bodies with the best diet that they can. It includes everything from whole food and plant-based foods. He says, ‘If someone wants to be the best athlete they can be, they need to fuel their body with the best diet available, and that is a whole-food, plant-based diet, period.’

Just like James Wilks, even James Cameron traded his meats by throwing them out right away. However, for James Wilks, he did not go cold turkey but it was a slower process and he shifted slowly and gradually into plant-based meals. He also has some tips to give to his fans. He says, “My transition to a fully plant-based diet was pretty gradual, based entirely on the evidence I was uncovering as I dug deeper and deeper into nutrition. Meat (including chicken, and fish) was the first to go, followed by dairy about a month later, and then eggs a couple of months after that.”

He thinks that is a great plan than going cold turkey all at once. In his view, “What I discovered in the making of this film is that most people, including the athletes we filmed, tend to go plant-based in stages; very few do it all at once. I think part of the reason it’s usually a good idea to take it slow is to give yourself enough time to discover plant-based foods and meals you really enjoy, so you don’t end up feeling deprived in any way. It also gives your palette the chance to readjust to all of the new textures and flavors.”

James Wilks

But he also says to listen to your instinct and if you feel cold turkey is the way for you, then it must be. In his words, ” That said, if you’re motivated to make the switch all at once and are confident you can stick with it, there’s nothing wrong with that. The most important thing is to make sure you really like what you’re eating and not be hard on yourself.”

The best part of switching into a new diet and excerpting a new change is to feel and notice a difference in how you feel and look. James Wilks says that he noticed the difference right away. In his words, “I noticed the difference right away, in just a matter of days. My asthma improved and I had way more energy. Two weeks after I went plant-based I hit a new PR for the dumbbell bench press, going from five reps with 105lb dumbbells to six reps with 115s. Four weeks after that I hit a new PR in the battling ropes, going from 8 minutes total to more than 60, which smashed the gym record.”

According to him being plant-based has a different definition altogether and it is different from being vegan. It is subjective and if it is a traditional vegan diet or something else, James Wilks has explained dut quite well in his documentary. He says, “Plant-based is a broad term used to describe diets that range from all plants to main plants. All of the athletes we featured in the film eat only plants; no meat, fish, eggs, or dairy. We did this to make sure the audience wasn’t left thinking, “Okay, but they still eat eggs and/or whey protein, so that’s where they’re getting their protein.” We didn’t want any doubts about a plant-based diet being “complete” in and of itself.”

He even does a lot of competitions and experiments with famous personalities like his experiment with Brooklyn Firefighters to follow a plant-based diet for 7 days was quite renowned. He thinks that it caused the firefighters a lot of benefits. It helped him change their own outlook and change the body composition too. He explains the results by saying, “The seven-day challenge in which the FDNY firefighters ate only plants have been replicated dozens of times by Rip Esselstyn, the former firefighter/triathlete who led the study, and the results in Brooklyn were actually quite typical. On average, the firefighters lost 6 pounds of fat and lowered their cholesterol 21 points, all in just one week. But the most dramatic result was from a young, active firefighter whose cholesterol dropped 107 points; he essentially went from high cardiovascular risk to low risk simply by changing his diet.”

When James Wilks was making a documentary, there was a lot of footage that had to be deleted to fit into the category of the documentary. The editing and cut-off material were too much. If he could have been inspired by another success story that he could include, it was this: “We’re actually moving into our final edit right now and there are some athletes we’ll be reintroducing for the final cut, including an international soccer player and a world champion parkour athlete. Science-wise, I wish we’d had more time to dig into paleoanthropology because I’m really fascinated by what early humans ate and how that ties in with the findings of modern-day nutritional biochemistry and epidemiology.”

James Wilks wishes to include other projects in his kitty and even add stories of people from all across the world. He says, “We recently filmed 10 members of the defensive line of the Tennessee Titans, who started eating plant-based last year and had an incredible season. Their story will be included in the final cut. There have also been several groundbreaking new studies released in the past few months that we’re excited to include.”

Once James Wilks was asked, “Plant-based diet vs Viagra: in the overnight erection experiment, what were the results of the night that they ate the grass-fed beef, pork, and chicken burrito, and the next night that they ate the plant-based burrito?”

To this, James Wilks replied, “The Rigiscan device measured how hard the test subjects’ erections were and how long they lasted. The average increase after eating the plant-based burrito was about 10% for circumference and 300-400% for the duration.”

James Wilks

In fact, for most athletes and bodybuilders, it is the protein that is the remaining macro to build muscles. People were skeptical about the completion of protein with a vegan diet but James Wilks has resolved all their doubts by saying, “For starters, the vast majority of the bodybuilders I know already consume protein powder daily, typically in the form of whey protein they add to a shake or smoothie. Plant-based bodybuilders usually do the same thing, except they use a plant-based protein powder instead.”

They just need to look at the quantity that they are hanging and they are good to go. He explains, “For the rest of their protein needs, plant-based bodybuilders and strength athletes just make sure they’re getting a healthy dose of protein at every meal, where it’s from meat substitutes like veggie burgers or whole foods like lentils, tofu, or peanut butter. A couple of peanut butter sandwiches, for example, can have 30-40 grams of protein.”

He also speaks of the numerous benefits that many people found by shifting to plant-based immediately. He even shares some of the stories that he finds most befitting and says, “World record-holding Patrik Baboumian seems to generate the most interest, probably because he looks like the kind of guy who eats steak and sausages all day long. Patrik went plant-based for ethical reasons and fully expected it to end his strongman career. But the opposite happened: he gained more than 50 pounds and set four world records, completely crushing the stereotype that you can’t get big and strong on a 100% plant-based diet. In the film Patrik also shared a very personal story from his childhood about why he dedicated his entire life to be strong; I think this story really helped the audience identify with Patrik, making them that much more interested in his journey.”

James Wilks

The James Wilks diet has changed a lot over the years. For a long time, he didn’t have professional advice, but he still understood at an early stage that he needed to make healthy changes. Eating clean is the most important thing that one can do to help one body grow and look awesome. James Wilks posts a lot about his physique which is due to these tips that he also shares with his fan. He writes continuously on his blog and shares these tips to eat clean without driving yourself insane.

James Wilks Diet Tips

Here are some of the diet tips that James Wilks shares with his friends and people who are following his steps to make their life and health a bit better. Take a look:

Eat For Recovery

James Wilks said he never gave his diet much thought when he was making recovery. He tried many kinds of diet like paleo but it made him feel worse than before. Then he read about the vegetarian diet and he decided to give that a shot too.

Versatile Breakfast

James Wilks often has oatmeal for his breakfast then he likes to add a variety of toppings on it, like banana, seeds, and beet powder too. He might also toss the same ingredients into the blender and even make a smoothie out of it when he is running low on time. He even adds some pea for extra protein. He also has sometimes bean chili or even cottage pie which is made of lentils instead of beef.

Plant Power

James Wilks ’ advice to bodybuilders or other athletes who worry about getting sufficient protein is to eat things like lentils, peanut butter, and tofu. Plant-based protein powder is another great option.

Transition Slowly

James Wilks made gradual and slow progress towards a plant-based diet. He gave up meat first and then dairy and eggs a few months after, He says that it was the gradual change that helped him to switch completely so that he did not feel deprived.

Black Mark for the Honey Bees

James Wilks has even been accused of not being a true vegan as he has been eating pure natural honey from beehives.

Besides following a  grueling and tiresome workout routine which might become more intense according to his situation but there are other times and tricks that James Wilks follows to take his workout a notch up in his routine. Here are some fitness and lifestyle tips that James Wilks shares on his social media channels to be more effective in the field. Take a look:       

James Wilks Tips For Fitness

James Wilks keeps on sharing his workout routine and whatever he eats with his fans on the internet. He likes to keep himself fit and would share the same with the internauts. Here are some of the tips that are given by James Wilks to achieve the maximum results possible.

Rest between sets: Having a sufficient quantity of rest between sets and between each workout is essential to increase the volume of the workout. This will allow the body to lift more than before and hence would be beneficial to increase the muscle mass. It would help you put in extra effort for your body and prevent premature fatigue.

Know Your Muscles: If the muscle group is complex and large like the back of the legs, it will require more than one exercise that can help it build even further. For smaller muscle groups like arms, it will need lesser exercises. So you need to have a plan for each muscle group that you are training for.

Getting More Impact: You can decide to make your workout more impactful by attaching a mixture of workouts to your exercise schedule and reduce the number of sets or repetitions. This would help you mix up the whole routine that would provide you with other benefits like working on your strength as well as explosiveness or even a combination of flexibility and mobility.

Creating a goal and then working towards it is important – Having a center of interest and focus is important and you can clearly make out if you are capturing any effects with your fitness plan. You require to build a system that works out best for you and serves to accomplish your goal. It would be beneficial for you in the long term. You can also track your success by keeping a journal or feeding it in a fitness app that would help you reconstruct your strategy.

All about training numerous times a day– While it is no scientific equation that it will be more natural to develop muscles when you train hard enough using more substantial weights, bodybuilders do experience overtraining and overexertion. He assumes in working out in volumes but proper rest is necessary too. Thus one or two days in a week must be given out for complete rest.

All about the pace between sets – James Wilks credits in fast progress when it comes to the rest between each set. the targeted muscle would be permitted to rest if you fight it gradually and thus the result would be lesser. He, nevertheless, says that the rest between the two activities could be a bit more. He even tells that he only demands a 40 sec-1 minute break even with the biggest of loads.

Quality of Food – He suggests shifting to organic food as much as feasible. Try to get the information of the local organic stores particularly for fruits and vegetables. The diet ratio is magnificent. It will help you have quality products that would benefit the body in the long run.

The importance of refreshments or recreation – Pleasing yourself is necessary and that means getting yourself a body massage to reawaken the tissues. The deep tissue massage would benefit to improve the muscle, and so the muscle will improve faster. Massage is also associated to reduce stiffness in the tissue and increase flexibility. It is also a great way to distress your body and mind. You can also try other methods like yoga or even foam rolling that will help your body to relax and calm down.

Small Muscle groups are as important as large ones– You mustn’t forget about the small muscle groups. The smaller tissues are fairly essential for an overall excellent physique and hereafter, make sure that you work up those abdominal and calf muscles too along with other great muscles.

Warming up is important– James Wilks calls for awareness on warmups. It is quite remarkable and can be done without practicing weights. Just concentrate on the method and the form of the body tag will help your tissues to relax and open up. You can also end your workout with cooling down that will help prevent injuries too.

Work the right angles – Direct your attention to the form and system of your body. For this, you can even see in the mirror for a more upright position. Things like foot placements, and body movements, etc are essential. Maintaining a check on the aspects is essential for getting the coveted cuts. You can do many things for yourself but you can’t get the results unless you do it correctly.

James Wilks

Right sleeping Pattern– Having a good night’s sleep is very essential for a full recovery. Your body goes into an anabolic environment when you go to bed and develops muscles. This is important for your overall health as you will wake up refreshed. If you do not sleep well, there are chances that your muscles won’t feel relaxed which might prevent you from giving your best in the next day’s performance. It is suggested to have at least 7-8 hours of quiet and unbroken sleep at night. So make certain you have a warm bed and a dark room for a sound sleep. You can also try some tips like having some warm beverage before you go to sleep, eating a light meal at night, taking a warm shower, or even turning off your gadgets before you sleep.

Having an active recovery– On many occasions, we have sore muscles and we normally tend to rest it off by doing completely nothing at all. However, the true course is to promote recovery by doing some low-intensity drills. These low-intensity drills could be anything from a little walk at the park, to hop onto your bicycles, a hike, or stretching exercises. When we go on complete rest, the blood flow in the body is not too fast and when we engage in these physical exercises which are low in intensity, the flow is increased and would immediately reduce the muscle soreness in the affected areas.

Hydration is of key importance– The connective muscles in the body that are effective for building muscles are mostly composed of water and other liquid substances. Lack of water consumption will drive towards dehydration which would moreover point to harmful indications on the body. It can also limit your muscular appearance. Water, hence, acts as grease for the muscles and adequate water is important for the muscles for their proper functioning. Some athletes even drink gallons of water in a single day but it is necessary to determine your water intake. You just require to multiply your body weight by 0.6 to get your suggested intake in oz. Over drinking could also be harmful to the body as it can drain the nutrients from it.

Recovery MattersWhen he is recovering up from any kind of injury he focuses a lot on his nutrition and recovery process which he how he also learned about the transition to being vegan or vegetarian.

Going Head-to-Head With Primal Man: The Game Changerswas analyzed by Paleo-diet advocate Chris Kresser for being vegan announcement. Wilks faced off next to Kresser on a Joe Rogan podcast and was so persuasive that Rogan contemplated removing the primary critique of the film.

James Wilks

Help for ED- One of the topics that The Game Changers were that of erectile dysfunction. He in fact made everyone believed that a plant-based diet improved his erectile dysfunction but he can’t say surely about it because he did not get it measured.

Take Everything With a Grain: James Wilks learned a lot because he had the stamina of learning through various magazines and journals which even lead to false information sometimes. However, his reading could have been tricky too because of the paid information in such press media.

That was all about the diet plan of James Wilks which he follows every single day without fail. There are some fails in between in which James Wilks takes his “cheat meals” because he is only a human and he deserves a bit of a treat after smashing his workouts or his matches, doesn’t he? However, he also takes some supplements and extra nutrition to append with his diet requirements for better results. Here’s all about it in the next section.

James Wilks Nutrition and Supplements

Here are a few supplements that James Wilks takes because his diet is not sufficient enough o provide with all the nutrients that he burns in his grueling workouts sessions:


Wilks usually throws in a dash of Indian gooseberry powder aka amla to his morning oatmeal.


James Wilks also adds a tablespoon of beet powder to his morning porridge as it is rich in nitrates.


While enough is said about the need for vegans to complete with this vital nutrient, James Wilks says meat-eaters are also enhancing with vitamin B12 because farm animals get induced with it.
Thus this is the list of basic supplements that James Wilks would add to his daily routine. Here are some of the favorite James Wilks recipes that he likes to take in his routine which is explained in the next section of the article.

James Wilks Favorite Recipes

The documentary film The Game Changerscovers the overall aspect of retired UFC champion James Wilks. He is the focus of the film. He contributed a lot of time studying the basics of nutrition and healing while recovering from his spine injury.

He got anxious to eat only plant-based food items when he came to know that the famous fighters in the previous times were pure vegetarians. After knowing the favorite intake of  Arnold Schwarzenegger, Patrik Baboumian, and Dotsie Bausch, James Wilks discloses and describes how plant-based food is most is more nutritive than animal protein. The necessity of meat, mutton in the field of sports is just fiction.

No one can deny the fact that meat-eating has become part of the tradition to showcase lifestyles and is declared as the most favorite preparation and dish. According to The Game Changers, there are varieties of mouth-watering dishes which can be prepared from the plants.

James Wilks



– 2 sweet potatoes, peeled and rough chopped (roughly 400 g)

– 5 garlic cloves

– Bay leaf

– 2 C unsweetened soy milk or unsweetened plant-based milk

– 1 cup (236 g) fresh or jar salsa

– 15g nutritional yeast (optional)

– 1 tsp cumin

– ¾ tsp chili powder

– ½ tsp smoked paprika

– ½ tsp onion, granulated

– ½ tsp salt

– ½ tsp black pepper

How to make:

1. In a small saucepot, add the top 3 ingredients, add water to cover, and on med-high heat bring to a boil for 10-12 minutes until sweet potatoes are soft, can break apart with a fork, and about half the liquid has evaporated.

2. Remove from stovetop and let cool. Remove the bay leaf.

3. Add the cooked sweet potato mixture to a blender, add the seasonings and 1 cup of plant-based milk (to start) and blend on low, moving to high speed for roughly 2 minutes until silky smooth. Add extra plant milk for thinner sauce and less for thicker. Remember that the sauce will thicken once cooled or if heated. You can always add more liquid – you cannot take it away!”

James Wilks



– 1 medium onion, peeled and thinly sliced or julienne

– 1/2 teaspoon olive oil (optional)

– 1 8 oz. bag of shredded carrots (this saves time)

– 1 15 oz can chickpeas – drained, rinsed, and lightly crushed

– 3/4 cup of Smoky BBQ Sauce, or your favorite store-bought variety

– 3 tablespoons apple cider vinegar

– 1 tablespoon maple syrup

– 1/2 cup light beer, (optional) if not using, increase the low sodium vegetable stock by 1/2 cup

– 3/4 cup vegetable stock, low sodium

– 1 tablespoon Sriracha or hot sauce of choice

– 1 teaspoon garlic powder

– 2 teaspoons onion powder

– 1 teaspoon sea salt (optional)

– A handful of cilantro, chopped

How to make:

1. Put all the ingredients except the cilantro and toppings into a large saucepan or cook pot.

2. Set the pan or pot on high heat for 4+ hours until the carrots are wicked tender and the liquid has thickened up. Add chopped cilantro and mix.

3. Once the chickpea and carrot mixture is ready, assemble the sliders. If the buns are not as soft as you would like, lightly toast them before using them.

4. On each side of the bread add a condiment of your choice. Pile on the BBQ mixture. Top with shaved cabbage and sliced pickles. Don’t forget the paper towels when serving these!”



– 2 – 8oz packages of tempeh

– 3 tablespoons low sodium tamari

– 1 tablespoon white miso

– 3 tablespoons maple syrup

– 2 tablespoons rice vinegar

– 1/2 teaspoons smoked paprika

– Parchment paper

How to make:

1. In a small mixing bowl, add the tamari, miso, maple, rice vinegar, and smoked paprika, and whisk well.

2. Slice the tempeh into long strips, about 10-12 for each block of tempeh used.

3. Place the tempeh in a shallow dish and pour over the marinade. Allow sitting for at least an hour to marinate. Note: the longer this sits in the marinate the better the flavors will be and absorbed.

4. preheat oven to 325ºF/160ºC

5. On parchment paper, layout each piece of marinated tempeh. Place in the oven and allow to bake for 20-25 minutes.

6. Remove the tempeh, turn gently and brush on more of the marinade.

7. Allow baking for an additional 25 minutes.

8. Remove from the oven and once cooled store in a sealed container. For added flavor, store the baked tempeh in the remaining marinade. Each time you want to use, warm in a saute pan and serve.”



– ½ cup raw almonds (or raw cashews)

– ½ cup raw walnuts

– 6 large dates, pitted

– 1 tablespoon vanilla extract

– 1 tablespoon water (if needed for texture)

– Pinch of sea salt (optional)

– 3 tablespoons non-dairy dark chocolate chips

– 3 tablespoons old-fashioned oats

How to make:

1. In a food processor or high-speed blender, blend the nuts until crumbled uniformly. Transfer the nut mixture to a bowl and set aside.

2. Add the dates, vanilla, and water to the food processor or high-speed blender and blend until the ingredients form a paste-like mixture. Scrap down the sides of the processor bowl or blender jar a few times, if needed, and blend again.

3. Add the reserved nut mixture to the date mixture and blend. Add the chocolate chips and oats, and pulse the mixture until blended to your liking, or mix in the chips and oats by hand, if you prefer.

4. Press the balls of the mixture firmly into a teaspoon. Free the dough from the spoon’s shape and place on a serving plate.”

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