Jeff Seid Workout Routine and Diet Plan

Jeff Seid took to the internet back in around 2011 for the first time and got instantly hit among the people.  Although when he first started posting, it was all about crappy shots taken from his phone like a total amateur, in the end, it worked too!

Moving forward to the late 2010s and he is still big on social media but with a couple of bodybuilding titles, professional photoshoots, features on couple dozen magazines, and several advertisements under his belt. In fact, rumors that all his sponsorships, his own website, and his personal training sessions are fetching him more than 70 thousand dollars a month! That’s staggering!

Even if this is not true, he is still getting paid for what started as just posting his photos online of him being shredded. It is a true example of how once you pursue what you love can really start to pay off. But he worked hard for it. And for all those who just say that he is just some overrated teenage kid with a good physique, they must look at all his bodybuilding titles.

  • 2013 Jr. Nationals Men’s Physique Tall Class and Overall Winner
  • 2013 IFBB Pro Wings of Strength Men’s Physique 2nd Place
  • 2013 IFBB Pro Valenti Gold Cup Men’s Physique Winner
  • 2013 Mr. Olympia Men’s Physique Showdown Participant
  • 2012 NPC Vancouver & Tanji Johnson Classic Men’s Physique – Tall Class and Overall Winner
  • 2012 NPC Emerald Cup Men’s Physique – 2nd place
  • 2012 Southern States Championships Men’s Physique – Tall Class and Overall Winner
  • 2012 WA State Championships Men’s Physique – Tall Class and Overall Winner
  • 2012 NPC USA’s Championships – Men’s Physique Class D 5th Place
  • 2012 IFBB North American Championships – Men’s Physique Class B 2nd Place

We don’t see many young dudes in their early 20s sporting something like this, do we? What he does is greatly motivating and we are going to list down a few of his diet plans and workout principles that he follows to stay as fit and shredded as he is now.

Here is a list of his physical statistics:

Jeff Seid Statistics

  • Height: 6′ (183 cm)
  • Weight: 205 – 215 lbs (88.5 – 93.0 kg)
  • Year of birth: 1994
  • Deadlifts: 515 lbs
  • Squats: 435 lbs
  • Bench: 350 lbs

Jeff Seid Workout Routine

Jeff Seid is known to be a follower of the Weider routines. This means that he works with isolation exercises that are he works only a muscle group for each training session. However, he makes sure to do a lot of repetition of a single exercise because is not looking to bulk, but rather to get lean and shredded.

His strategy is to be the exercise with a lot of weight but his repetitions are low. And as the weight goes down, his repetitions go up. He does 20 to 25 repetitions in his last set. He usually does 4 sets of each exercise.

He also does not stick to a single routine every time and likes to change things up now and then. He keeps his fans and followers updated about his current workouts through his Youtube channels and on his website.“I do not stick to an exercise routine, I change my workouts regularly to keep my muscles in shock and growing, and you should too,” he said.

What Got Him Started To Fitness?

As a child, he was a nerd. He wasn’t the one playing baseball, basketball, or football with his friends but rather reading books in his room. “Throughout elementary, I had been kind of a nerd. I would read my fantasy books every day for hours upon hours, played Runescape (Six 99 levels, combat level of 122), and World of Warcraft and I would always visualize myself as the mighty hero. Acne also was a problem. I knew I could be more than I was at the time.”

Although he still participated in physical activities at his school he had no strength whatsoever. “I was also an athlete. I played football, wrestled, baseball, and ran track. But to succeed in sports, you have to be in amazing shape, strength is a must.”

That’s what made him so left out. He was never among the popular buff dudes who everyone liked and noticed. And he wanted to be exactly like that.“Whenever I would see a jacked dude walk by and all the girls would just be staring, that’s what I wanted to be. I wanted everyone to stare at me; I wanted them to feel my presence as I walked into a room. The one thing that got me started was that I wanted to be like Arnold Schwarzenegger, my hero. I can remember the first time I saw Conan the Barbarian, and how awestruck I was throughout the entire movie,” he writes.

He recalls when he saw Arnold, his inspiration to get into bodybuilding, for the first time. He says, “That was the first time I had seen Arnold Schwarzenegger, the one who inspired me to become who I am today. Later that night I went and researched him to see who this person was. All of the websites and images just left me in amazement. I then knew what I wanted to do with my life. So I went to my dad and told him that for my birthday I wanted a weight set.”

Seeing his passion and dedication for fitness, his parents followed the lead and got him the perfect birthday present. He reveals, “My birthday was in a couple of weeks so it was perfect timing. My parents bought me a little set that included 40 pounds of plates, with a curling bar. Every night I would do curls until I couldn’t curl anymore, and ab workouts. I asked to get a poster of Arnold Schwarzenegger for my room so I could look upon my idol while I did my novice workouts.”

He was still a kid who did not really know where to begin, as most of us. But he was fully determined to be like his inspiration and that’s what he did. He writes, “Back then I had no idea what I was doing, all I knew was I wanted to be like Arnold Schwarzenegger, my hero.”

What Got Him Started To Bodybuilding?

What started with a very genuine confession of impressing girls took to a serious passion for bodybuilding. And he can’t imagine his life without it now. Yes, more than girls. He says,

“Well pretty much I started training when I was 12 years old. I can remember I asked my parents for a weight set for my 12th birthday. They gave me a bench press, pair of dumbbells, 50 pounds of weights, a 30 pound barbell and my first training book, “Weight Lifting For Dummies”. I still have the exact book actually to this very day! The reason why I began was to impress girls with a killer body. I mean I was a 12 year old kid! What else would I want? But my desire has evolved to such greater heights since then. Training is a lifestyle now. I can’t imagine life without it. Working out is as much a part of me as my own skin and bones. I plan on continuing this lifestyle for my entire life and I can’t imagine living any other way.”

His Greatest Motivation To Be The Best Version Of Himself

For Jeff, motivation comes from within. There can be people who can trigger the motivation but it is always inside your own self. Quoting his words,

“To be honest my motivation comes from a desire deep, deep down to want to achieve the most out of my life. I try to live without regrets so I try to take chances at things that I know I would regret not doing when I’m older. I am so lucky to have gotten such an early start in the fitness industry. Simply said the only real motivator in my life is myself. I am always trying to be the best version of myself that I can possibly be and It’s a pretty good motivator for me.”

His Obstacles and Setbacks In Achieving His Goals And How He Smashed Them

Throughout his lifetime in sports and fitness, he had to go through a lot of obstacles. Sports and fitness is an industry where getting injured is inevitable. Jedd Seid, too, had major surgery and it was quite depressing for him. He narrates the whole thing in an interview,

“Well pretty much it was my first football game of my senior year. I was going into that year expecting a full ride scholarship for sports and continuing my sports career into college. I had done numerous football combines that summer and was talking to multiple D-1 schools for offers and such. Also being an All-American in wrestling helped for wrestling prospects as well. Well pretty much I tore my ACL in my first football game of senior year, and everything kind of fell to waste. I had surgery on my knee and I didn’t know what to do with myself. My entire school career I had naively based myself on getting a scholarship and going on to the next level of sports. I never thought something like this could happen to me. Anyways I found out about the fitness industry and discovered a new bodybuilding category, Men’s Physique. At first it was very devastating for me and not going to lie, I was depressed for a short period of time after the surgery. But I knew just dwelling on it wasn’t going to do any good for me, so I just told myself shit happens and planned a new future for myself. I actually tore my ACL again (2nd time) 3 months after the first surgery. I waited to have surgery though so that I could do a couple bodybuilding competitions and get myself started with the fitness industry. I had surgery 2 months ago (May 2nd) and I am currently preparing myself to compete for my IFBB Pro card in Las Vegas on July 28th. The competition is called USA’s.”

But he made it through all of it and he has only come back much stronger than before. He says, “So with all the obstacles that were put in my way I managed to overcome them. What doesn’t kill you only makes you stronger.”

His Obsession For Fitness: How He Made Through It

Jeff Seid was always on the lookout for his physique and was super conscious about what he eats and how he trains for. He says, “Obsession and dedication! I have always been obsessed with my figure. I watch what I eat, never miss a workout, etc. I haven’t missed a workout for a longer time period than a week since I started in 7th grade, and that was only because I had to. To achieve your goals, you must be obsessed and dedicated.”

He loves going to the gym so much that he has never really missed a workout. And when he is there, he makes sure he puts all his efforts into it. He says, “Every day I look forward to going to the gym. The gym shouldn’t be something you dread to do; it should be something you can’t wait to do. Once I arrive, it’s all business from there. No messing around, no goofing off. The gym isn’t a time to hang out with your friends; it’s a time to get aesthetic.”

He is also very particular about his repetitions and the kind of exercises he is going to do each day. He makes a plan for himself and then sticks to it. He says, “Also when I’m in the gym if I feel as if I can do more reps than the workout says, I pump them out until I reach failure. The feeling of your skin just being torn from your amazing pump is what I look forward to every day in the gym.”

He is also very particular about what goes on to his plate. He believes that fitness is a combination of both diets and works out and without each other, it is not possible to be fit. “Diet is a huge factor in the way I have gotten my body today. Diet is a serious must if anyone wants to get results,” he said.

Workout Schedule:

This is what Jeff writes on his own website, explaining his workout routine to his fans and followers. He says, “I get asked every day… “Jeff, what’s your workout routine, brah?”. The answer is, I don’t stick to one workout routine. I change up my workouts regularly to keep my muscles shocked and constantly growing, and so should you. With that said, it’s important to try out different routines to see which suit you best, so here is one that I have been using recently for you to try out.”

Here’s what he does throughout the day:

One of my favorite days of the week. This is your opportunity to really hit your chest hard, get an epic pump, and do some work on your calves, too.

Barbell Incline Bench Press
4 sets of 10, 8, 8, 6 reps

Dumbbell Bench Press
4 sets of 10, 8, 8, 6 reps

Incline Dumbbell Flyes
4 sets of 10, 8, 8, 8 reps

Dips – Chest Version
3 sets to failure

Cable Flyes
3 sets of 12, 10, 8 reps

Standing Calf Raises
5 sets of 20, 15, 12, 10, 8 reps

Seated Calf Raises
5 sets of 25, 20, 15, 12, 10


A strong back will add width to your physique and give you that highly desired v-taper, adding to the illusion of a slim aesthetic waist.

Barbell Deadlift
3 sets of 10, 8, 6 reps

Bent-Over Barbell Row
4 sets of 12, 10, 8, 8 reps

Wide-Grip Chin-Up
4 sets of 10 reps

Seated Cable Rows
4 sets of 12, 10, 8, 8 reps drop set to failure each set

After hitting the chest & back, you’ll find most of your upper body sore as you’ve just completed numerous compound movements. This gives you the perfect opportunity to hit your lower body and really grow your legs. This day isn’t easy, but push through and your physique will stand out from the rest!

Barbell Squat
5 sets of 15, 10, 8, 8, 6 reps

Front Barbell Squat
4 sets of 10, 8, 8, 6 reps

Leg Press
3 sets of 10, 8, 8 reps

Quad Extensions
4 sets of 12, 10, 8, 8 reps

Lying Leg Curls
4 sets of 12, 10, 8, 8 reps

One of the hallmarks of an impressive physique, get your biceps and triceps up to par with this workout. Push hard!

Barbell Curl
4 sets of 12, 10, 8, 6 reps

Alternating DB Curl
3 sets of 8-10 reps

Preacher Curl
3 sets of 10 reps

Concentration Curls
3 sets of 15 reps

Dumbbell One-Arm Triceps Extension
3 sets of 12-15 reps

Triceps Rope Extensions
4 sets of 12, 10, 8, 8 reps

4 sets of 10-12 reps

Standing Calf Raises
5 sets of 20, 15, 12, 10, 8 reps

Seated Calf Raises
5 sets of 25, 20, 15, 12, 10

Capped, strong shoulders will add width to your physique where it matters and polish off your physique. The shoulder girdle is crucial in almost all lifts, so by working your front, side, and rear delts you’ll be building the foundation for a solid physique.

Shoulder Press
4 sets of 10, 8, 8, 6 reps

Side Lateral Raise
4 sets of 10 reps

Bent-Over Rear Delt Raise
4 sets of 10 reps

Front Dumbbell Raise
3 sets of 10 reps

Upright Barbell Row
2 sets of 10 reps

Rear Delt Pec Deck Flyes

4 sets of 12-15

Barbell Shrug
4 sets of 20, 15, 12, 10 reps

Dumbbell Shrug
3 sets of 12, 10, and 8 reps

DAY 6: Optional Rest Day
Take a well-earned rest on this day, keep physical activity low, and try to minimize stress so you’re fresh to continue with the routine. Or you can hit any muscle group again that you want to. I recommend picking a lagging muscle group to train on this day.

Congratulations! You have completed a week of this routine. Rest up, and get right back to it the next day. You’re going to want to stick to this routine for at least 6 weeks to start seeing positive results. Make sure to apply the progressive overload principle, and always try to lift a weight stronger than you’ve lifted in the past.

He also gives online personal training to his clients who can come up to him with whatever query they have. “If you want to maximize your results, I’d love to help you with building a workout routine and diet plan that’s catered to your exact situation and goals,” he mentions.

If given an option, Jeff would also choose HIIT over cardio as his option to burn fat. On choosing HIIT over cardio exercises, he says, “HIIT all the way! I do ten minutes of HIIT every other day. I jump on the bike, keep my RPM over 120 for 30 seconds on level 15, then bump down to level 5 for 30 seconds at a comfortable rate. I do this for 10 minutes straight.”

That’s all about his workout routine. Here’s a look at what he does when he is cutting and his general diet plan.

Jeff Seid Diet Plan

Jeff gives a lot of attention to what is going on his plate because it is important to fill yourself up with a correct form of fuel. He explains his cutting diet below.

Cutting diet:

Jeff stresses the importance of carb cycling if a contest or a photoshoot is on its way. He says, “For most, carb cycling is the best way to get ready for a contest or photoshoot. It is also important to start the diet early so you are not rushed and then need to be too aggressive the last few weeks and then lose size and/or look too flat. Depending on one’s genetics and off-season conditioning, I suggest most to start 8 to 16 weeks out (with 12 weeks being the most typical).”

He says, everyone has a different body and one must make decisions according to his or her body. He writes, “People have different carb sensitivities, so one has to learn how their body responds to deleting and adding back carbs, and also on the timing of when carbs are added back on how long it takes for their body to be at their best.”

He tracks his calories and macros using an app. “As a general rule, I recommend one to use an app, like MyFitnessPal, to track calories or macros during cutting,” he says.

This is his rule for macros: “Protein should be kept around 1.5 gram per pound of bodyweight. (SO a 200-pound athlete should consume around 300g of protein each day). Carbs should not go below 75 grams a day. If one drops below that level, then proper brain functioning may be affected. I keep fats around 60 grams/day but they will be adjusted as well.”

He has also done the whole math for people who are too lazy! See it here:

“Depending on the person, the carb cycles can be in this ratio of low to high carb ratios. This may change as the cut continues.If one starts the diet way too late or has had a major bulk, then one may need to do a 4/1 carb cycle. For most, however, the carb cycle used is either 3/1 or 2/1. The more aggressive one needs to be in losing fat then the longer the number of days one needs to be on low carbs.

For the 4/1 carb cycle, carbs could look like the following each day. 200; 150; 100; 75; and then for the high carb day, one day at 350 grams.

For the 3/1 carb cycle, carbs could look like the following each day. 200; 150; 120; and then for the high carb day, one day at 350 grams.

For the 2/1 carb cycle, carbs could look like the following each day. 180; 140; and then for the high carb day, one day at 350 grams.”

He does not compromise on his calories but if he is decreasing his carb intake, he makes sure to increase his fat or protein intake. He said, “I try to keep calories about the same. So on lower carb days, I may increase fats to as high as 85 on the lowest day. On the high carb days, I may drop fats to 35grams and drop protein a bit from the 1.5grams x pound of bodyweight.”

He is also all about having cheat meals every once in a while. He rather calls it “refusing” and says that it is important to refuel your body. He says, “Also, one needs to add a recharge. This may be done maybe every 10 days or so, where carbs are increased to 400-450 grams. They could include more dirty carbs that day as well. By this I mean, it is ok to eat things like pizza, hamburgers, fries, ice cream.”

This is his standard diet chart with total calories and macros (carbs, protein, and fat):

Time: Meal Protein Carbs Fat Calories
6:00 AM  ·      2 Whole Eggs·      4 Egg Whites

·      Half Cup of Old Fashion Oatmeal

·      ¼ Cup of Blue Berries

·      Multi-Vitamin Pack, Omega 3 pills

41 32 13 411
9:00 AM (Two hours before gym) ·      1 Cup of Brown Rice·      6oz. Chicken Breast 55 45 8 452
1:00 PM (Post Gym)
·      1 Banana or 1 Mini Gatorade·      2 Scoops of Whey Protein
48 27 2 320
3:00 PM
·      3oz. Avocado·      6oz. Chicken Breast
53 8 19 425
5:00 PM
·      8oz. Round Steak·      6oz. Sweet Potato (OPTIONAL)
53 38 18 506
8:00 PM (Hour before Bed) ·      8oz. Cod White Fish or 1.5 cups of liquid Egg White 40 0 1 186
  290 150 60 2300

He asks his followers to keep his diet chart just for reference because it is according to his weight and height and the level of activities that he does in the day. If it suits him, it doesn’t mean it will suit everyone. He adds, “These are just guidelines. Keep in mind that your macronutrient requirements vary will vary depending on your current physique, lifestyle, genetics, goals, and much more. If you’re interested in working with me personally and having a diet tailor-made by me for you to get your physique in prime condition as fast as possible, I offer online personal training.”

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Making Christmas cookies at my grandmas 😂 @vqfit

A post shared by Jeff Seid (@jeff_seid) on

Jeff’s Protein Pancake

Jeff thinks it is not really true that one has to eat boring to lose fat and achieve your dream physique. Jeff has learned this over the course of his bodybuilding career and has experimented with different food combinations.

He loves to have pancakes and this is one of his favorite recipes. While prepping for a bodybuilding show, Jeff makes a protein pancake every morning. EThe pancake recipe incorporates 1/2 a scoop of old-fashioned oats, 3 whole eggs, 4 egg whites, and ground cinnamon. The most important part of these pancakes is to leave out the maple syrup! If not, this will add tons of sugar you don’t need

Jeff Seid Supplements

Jeff is not a big believer in supplements but thinks that to complete your macro goals it can be a necessary addition. He rather gets his macros done from his food. He says, “In all honestly food always beats supplements, but still supplements are a must for your diet. When your diet says to eat 5,000-plus calories in one day, you’re going to need your mass gainers. Period.”

He also makes sure to check out the labels before buying any supplements because they are often loaded with sugars and preservatives that will ruin all your efforts. he tells, “My favorite supplement is hands down mass gainers. When you go to the store just make sure you don’t buy the mass gainers that are loaded with sugars, look at the nutrient label. Make sure it’s packed with complex carbs and loaded with protein that way you’ll get your results of jacked up muscles and gain little fat.”

He also talks about when using a pre-workout is necessary saying, “Pre-Workout supplements aren’t necessary as that cash would be better spent on foods, but if you’re tired and need a kick of energy, Pre-Workout is a must! Just do what works for you.”

Here is a list of his supplements:

With Meal 1

  • Animal Pak 1 Pak

With Meal 1 and 7 & Pre/Intra/Post Workout

  • GLUTAMINE 1 tsp

With Meals 2 and 4 & Post Workout

  • MASS GAINER 1 Serving

Pre-workout drink

  • OPTIMUM NUTRITION BCAA 5000 POWDER 1 heaping tbsp w/ 10 oz of water

Post Workout

  • VITAMIN C 2000 mg
  • ZMA 1 serving
  • CASEIN PROTEIN 2 scoops

Although Jeff has overcome several injuries and setbacks throughout his fitness career to make it to the top, he takes pride in motivating others with his story. He also has a book called Guide to Aesthetics that is full of his little quirks about fitness. He encourages everyone who follows him to stay hungry and motivated for what’s the best for them.

Looking at Seid’s profile, he is giving some serious goals for work ethics and dedication even to those who are already professionals in their field. What started as a childish demand to impress girls has now taken him to diversify into merchandise, books, and online personal training business, a testament to all those in the fitness community who can achieve something with the right attitude.

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