Rich Froning Workout Routine and Diet Plan

As a perfect athlete, Rich Froning, Jr. got a scholarship to represent the baseball game in college. He left the school and started working as a fireman. Alongside, he also became a strength coach at Tennessee Tech. In the process, he got inspired by CrossFit in 2010 and started fighting and coaching the sport. That very first year in 2010, he stood 2nd and therefore started working towards his weakness. Rich Froning won the CrossFit Games consecutively for four years; 2011, 2012, 2013, and 2014 in an exclusive contest. His team CrossFit Mayhem won the game in the years 2015 & 2016. Froning: The Fittest Man In History is a documentary film which was made on him and he has written a journal which is labeled as, First: What It Takes to Win. Froning maintains a gym called CrossFit Mayhem in his hometown of Cookeville, Tennessee. Millions of people followed Rich Froning on the platform of social media. His height is 5 feet 9 inches whereas his weight is 198 lbs.

Rich Froning

In this article, we are going to talk all about what Rich Froning did in his daily routine which includes his workout and his diet plan besides some of his tips to tackle it all. He has reached a substantial level in his career and he has talked about it on several occasions. Let’s explore more about Rich Froning’s lifestyle and his health in the further article.

Rich Froning Statistics

  • Birth Year: 1987 (33 years)
  • Birth Date: July 21
  • Height – 5’9″ (175 cm)
  • Weight – 195 lbs (88 kg)

Rich Froning Awards and Achievements

Rich Froning

World finals
  • 2010 CrossFit Games Runner-Up
  • 2011 CrossFit Games Champion
  • 2012 CrossFit Games Champion
  • 2013 CrossFit Games Champion
  • 2014 CrossFit Games Champion
  • 2015 CrossFit Games Affiliate Cup Champion
  • 2016 CrossFit Games Affiliate Cup Champion
  • 2017 CrossFit Games Affiliate Cup Runner-Up
  • 2018 CrossFit Games Affiliate Cup Champion
  • 2019 CrossFit Games Team Champion
Regional finals 5-times Regional champion (2010, 2012, 2013, 2014, 2015)
3-times Open worldwide champion (2012, 2013, 2014)
Personal best(s)
  • Clean and Jerk: 380 lb (170 kg)
  • Snatch: 306 lb (139 kg)
  • Deadlift: 570 lb (260 kg)
  • Backsquat:475 lb (215 kg) 

Rich Froning Workout Routine

Rich Froning has a rather simple workout session that includes 30 minutes of full power workouts along with some breaks in the middle. But what else does he do so that he could really grow up to be something in such a short amount of time? Each workout that he does includes a lot of fo reps in his routine and is super intense. His schedule begins at 8 am when he does a rowing session or rides his bike to warm himself up. Then, after his lunch, he goes on for a circuit of powered exercises which is a set of high movement and reps exercises to build muscles. These workouts consist of Olympic lifts, squats, deadlifts, power clean, power snatch, muscle-ups, and a 1rm bench press. He advocates everyone who is following him to his workout routine is to avoid any kind of distractions so that they can work to their full potential. Rich Froning beleiev s in being in the moment.

Rich Froning

The athlete has no personal trainer for himself but sometimes he trains together with James Hobart or Dan Bailey, two great CrossFit Athletes. And even though he is already doing too much for his practices, he would include one more set of workouts to his routine!!

Although his workouts keep changing every week with something new to come every single time, here is a sample workout that Rich Froning follows:

Some Rich Froning Workouts

Workout #1: 2 min. on/ 2 min. off each machine. 4 rounds total.
Cardio Row
Bike Erg
Ski Erg

Workout #2: 3 rounds total.
Warm-up: 1 min. on any cardio machine.
10 Single-arm standing shoulder presses
10 Suitcase Deadlifts
1 min. Plank

Partner Workout:
50 muscle-ups/handstand hold
50 Bench presses/ D-ball hold
50 D-ball throws/Dead hang

Workout #3
45 min. of intervals on Assault AirRunner

A Swimming Workout (2x per week)
Warm-up: 10x50m
Workout 4x250m
Post-workout: 2 rounds
100 kicks
6x25m swim. No breaks.

A CrossFit Afternoon Workout
5 rounds
30 GHB (glute-ham developer)
50 double unders
100-foot handstand walk

A Mountain Bike Workout
30 miles — approx. 2 hrs.

An Evening Workout
8×4 Snatch (225 lbs.) every 2 min.
7×5 Power Clean (275 lbs.) every 1:45

After warming up, Froning takes some resistance bands and plates and contributes 30 minutes performing mobility exercises including things like banded single-leg swings, single-leg deadlifts, and Bosu all eccentric lunges.

He recommends staying hydrated for the workouts and drink a lot of water through the practice. He even gives a thumbs up for any energy drinks if available. He is also so huge on warming up and cooling down exercises so that one can avoid injury. He recommends stretching your muscles out so that you are prep for the workout.

He explains his workouts session himself as he is one of the most disciplined athletes. His daily session involves a lot of activities which he explains by saying,

I do one really long session in the morning, which is essentially a metabolic conditioning session—think classic CrossFit with box jumps and burpees and thrusters. This morning we did a pull-up finisher. In the afternoon, I’ll do some heavy Olympic-style lifting. And then, probably one more metabolic conditioning type session that will have a little more of an endurance focus. This time of year, ramping up for the CrossFit semi-final, it’s usually a little more volume.

Rich Froning

Rich Froning, as we just saw works super hard and with power energy like that, recovery is important so that he can sustain other workouts later in the day or the next day. Thus his recovery method is unique. It is super specific to his training plan. He explains by saying,

I know when I’m working out hard based on one how my body feels, but I use a tool like my Whoop to look at the numbers. I want to see what I’m doing that helps me recover better, so whether that be an ice bath or massage or sleep—I can log those things in the Whoop journal to see which one has the most positive impact on me. Then, I’ll adjust volume or intensity accordingly. If my recovery isn’t so good, then I’ll just have some fun doing some work and not be so stressed about what my time is or anything like that.

Rich Froning

But there are some other workout techniques that he really loves and one of them is ice-cold baths. He explains his journey by saying,

Something I’ve started in the last probably four months is getting into an ice cold shower first thing when I get up, and it’s miserable. I take five deep breaths with the water on my front side and then five deep breaths with it on my back side. It makes me feel pretty good, and if I miss it I notice that I’ve felt like trash for the whole day. I don’t know if that’s completely in my head, but it works for me. We have a cold plunge coming to the house soon which I’m excited about.

Rich Froning has no concept of rest days and likes to be moving even when he is not in for high-intensity workouts. He likes to be active in general throughout the day which helps in burning off extra calories. Here’s what he says: “I try to move every day somehow. I feel better when I move every day. Thursdays are a little less intense, Sundays as well. Oh, and I’m playing in a flag football league on Sundays, which is a blast.”

Here is a weekly dissertation of his workout routine:


Morning :

  • 14-10: Legless rope climbs (split)
  • Handstand walk
  • 60: dumbbell squat snatch
  • Handstand walk
  • 14-10: pegboards – split

Evening :

  • 8 min. : build-up to a heavy snatch
  • rest of five minutes
  • 4 x 30 sec: Hollow rock hold
  • 4 sets x 5 reps: V-up
  • 4 x 20 sec: L-sit ring hold


Morning :

  • Barbell thruster 165 lbs
  • 3 sets – 20 reps: Ring dip
  • 60 sec. * 3: Assault bike
  • 3 sets – 10 reps: Muscle-up

Evening :

  • 20 times: Medicine ball sit up
  • 10 times: Muscle-up
  • 20 times: Sumo deadlift
  • 10 times: Wallball


Morning :

  • 4 times: 1000 meter run
  • Rest of 10 minutes
  • 20 minutes: AMRAP
  • 5 times: Barbell squat clean
  • 10 times: Burpee
  • 15 times: Pull up

Evening :

  • 10 sets x 10 reps: Kettlebell swing
  • 10 sets x 10 reps: Box jump


Morning :

  • 100: Double under
  • 500-meter row
  • 50 times: Single arm kettlebell snatch
  • 500-meter row
  • 100: Sit up
  • 500-meter row
  • 50: Ring dip
  • 500-meter row

Evening :

  • 3 times: No leg rope climb x 3
  • Overhead squat 135 lbs
  • Barbell deadlift 225 lbs
  • 5 minutes on the assault bike


Morning :

  • Swim 200 meter
  • 10-10: Burpee to muscle up
  • 10-10: Power clean (155 lbs)
  • Swim 200 meter

Evening :

  • 20 minutes: AMRAP
  • 300-meter row
  • 50: Push up
  • (60 sec. Rest)


Morning :

  • 5 times: Handstand push up
  • 7 times: Dumbbell snatch (95 lbs)
  • 10 times: Box jump

Evening :

  • 2-4-6-8-10 sets: Muscle-up
  • 4-8-12-16-20: Burpee
  • 10-20-30-40-50: Wallball
  • Rowing cool down (5 minutes)

More Is More

While some players and athletes would take eth approach of “less is more”, Rich Froning is kind of the opposite and thus tarins multiple times in a day. He hits the gym for his session at least 3 times in the morning and does not take any day off. He is always somehow active throughout the day.

Short But Intense

He likes to keep his workout short but quite impactful. It is a 30 minute quite intense workout.

Going Solo

Froning does not have a trainer who trains him for events, although he sometimes trains up with other CrossFit athletes such as Dan Bailey and James Hobart.

Rise And Shine

Rich Froning likes to do his workout first thing in the morning which is at 8 am. He would hop onto his stationary bike or go for a rowing session to warm up.

Rich Froning

Lunchtime Lift

At noon, he does his next workout, which usually involves Olympic lifts.

Evening Intervals

His third routine might include heavy lifting like deadlifts and squats, along with interval training. When he practiced for the CrossFit Games, he would usually combine 2 more workouts to his existing schedule.

That was all about Rich Froning’s workout routine which gets him to the top. Multiple session in a day is quite tough but Rich Froning has some tips on working out that he shares with his friends and fans. So keep on reading.

Rich Froning Workout Tips and Tricks

Here are some tips that Rich Froning shares on his social media and sports interviews where he tells people how they can improve their agility and strength to keep up with him. Here are a few tips that Rich Froning gives:

Ditch the Training Plan

He feels that listening o the body is the most important thing and if you don’t want to do one kind of exercise, it is completely ok and just move on to the next. He says, “I work out anywhere from two to five times a day, but I don’t walk into the gym with a schedule. I just make it up as I go, listening to my body and doing what I think I need to do.”

Skip the Supplements
He is not too big on the supplement department. He says, “You should be able to get all the nutrients you need from your diet. I take protein and amino acid supplements, but I honestly don’t know if they do anything.”

Learn to Love the Squat
He is one of the biggest fans of the squat as it has a lot of benefits in working your whole body. He says, “People don’t like squats, but it’s an essential exercise. Look at all the sports that people do—there’s some form of squatting in each of them.”

For him, recovery is most important as it makes him ready for the next day. He says, “I try to get eight to ten hours of sleep each night. I don’t nap, but every once in a while I’ll down an energy drink.”

Recovery Is Overrated
However, he does not miss a day without working out. He says, “I don’t really take days off from training. For ‘active recovery,’ I’ll go ride my mountain bike for a couple of hours once a week. You’re still working hard and moving but it’s good to have one day of training that’s not as stressful.”

The Best Exercise
He has his fair share of best exercises. It is one of a squat variant, of course! He says, “One of the best exercises is the thruster—a squat and a press. It works everything. My least favorite? Anything with running in it.”

Rich Froning

Screw Diets
Rich Froning does not believe in following any kind of special diet but likes to keep it healthy. He says, “A lot of people who do CrossFit eat a strict paleo diet, but I don’t subscribe to any specific way of eating. If you burn enough calories, you don’t need to.”

Sweets Are OK
He has quite a sweet and indulgent tooth which makes him quite excited. He says, “I love apple pie. If I see one, I’m going to eat the whole thing.”

You Don’t Need the Gym
For Rich Froning, it is about the place that matters, and a gym is not that necessary. He says, “You don’t need to be inside a gym to strength train. You can do pull-ups on a tree branch. All you need is a pull-up bar, some plates, and a medicine ball and you have a pretty good home gym for around $200.”

Get Out of the Pain Cave
He really gives out the tip of working harder when it pains as it will help you get out of it. He says, “To stay out of the ‘pain cave,’ you just need to do something enough so that you feel comfortable with it. It will still hurt—especially if somebody’s pushing you—that’s when you just need to force yourself to pick the weight back up.”

Go Minimalist
He is always so minimalistic about everything that he does. He says, “I like shoes that allow you to do anything in them. I don’t wear Olympic lifting shoes because you’re trapped in them. For cross-training, you want a minimalist shoe with a low heel. Something that allows you to really feel the ground.”

Rich Froning

That was all about the tips that Rich Froning gives out with his whole working-out schedule. Moving on to what supports this guy the best, i.e. his food choices. Here’s all you need to know.

Rich Froning Diet Plan

Even though Rich Froning is your go-to gut for CrossFit, he does not follow some magical diet and says that he pretty much eats anything that is in the house. He needs, however, some protein, peanut butter, bacon, and milk in his day but that’s about it. He has ever since partnered with a nutrition company called RP health to improve his diet. For breakfast, he’ll have whole eggs, egg whites, and bread, and then a mid-morning protein shake. Dinner might be a steak, broccoli, sweet potato, and an apple, with cereal being his favorite dessert. He also does some intermittent fasting.

Froning has stated in the past that he chooses to eat in an 8-hour window, a modern style of intermittent fasting called 16/8. (Because you fast for sixteen hours and eat during the remaining 8 hours.) He usually trains from 8 am until noon, takes a break until 2 pm, then trains until 4 or 5 pm. (He hardly takes any rest days.)

He does not really eat until he has finished his training sessions for the day but his friend, Nick Shaw has pushed him to move his eating window a bit so that he would eat in the lunch break. Even so, he does not recommend being on intermittent fasting for anyone who is doing CrossFit.

Rich Froning

“It’s OK, but it’s not ideal, it’s not optimal. It’s not the best thing you can do,” says Shaw. “I showed (Froning) research that said for high-level athletes it’s probably not the best, but as a coach, there’s a fine line. You want things to be optimal, but you want to give people some wiggle room, some space for their personal preferences. If someone’s going to try and follow a diet, do you want to hammer this idea that everything has to be perfect, and then they won’t stick to it? There’s a balance between what’s super, super optimal, and what might stick.”

But it comes to the biggest question, what exactly does Rich Froning then eat in the day? What is his macro? How many calories does he put in his body to sustain all these workouts? Turns out, it is quite a lot. He has a very generous amount of carb allowance for himself and eats about 200 grams to 500 grams of carbs per day depending on the level of the training. But there was also a time when he wasn’t eating too much and it was just breakfast and dinner.

Rich Froning

“I found that I was under-eating,” he says. “I was not eating enough carbs.” Thus to beat this, he started a program under RP Health which is a nutrition coaching company. They developed a personal plan for Rich Froning and he started to follow it which showed how many macronutrients he might be using for optimal growth on his rest days as well as on his active days.

The framework of Renaissance Periodization’s access to nourishment is this pyramid, or “priority chart”: Your total calories are 50 percent of your results, the remainder of macronutrients is 30 percent, hydration and micronutrients are around 10 percent, and when you consume your food is just 10 percent of the comparison. “A few percentage points, in the grand scheme of things, is not too detrimental to performance,” says Shaw. But the professionals recommend not taking such long breaks between two points of eating in time, especially if you’re someone who is trying to put some muscles on. However, if it saves your time or any other thin, one can go ahead.

Rich Froning has quite a strict morning but it is not really focused on food at all as he doe intermittent fasting. In his words,

Rich Froning: I’m up around 7 a.m.—that’s when my first kid alarm clock goes off, as I call it. Some days are different than others, but I don’t even set an actual alarm anymore because they’ll come and wake me up. I get up, I make coffee. If I’m being honest I’m kind of a coffee snob now. I only drink black coffee because of fasting, which I’ve been doing for about three years now.

For me, it’s a 1-to-15 pour-over while I hang out with the kids for about an hour. I love Guatemalan coffee, and really like light roasts that have some real flavor in them. If I’m not gonna be eating for a while in the morning, then I want to have something that I really enjoy when I’m sitting down with my kids and they eat breakfast.

After the id sone with his workout, his first meal comes about at noon. He would have a protein shake right after his workout. He says, “It’s at about noon—after we do our 8:30 a.m. live workout on the Mayhem Athlete YouTube and I get in a workout, too. The meal starts with a shake, which I make with Advocare lean body protein. In there, I add 400 to 500 grams of berries, like raspberries or blackberries, as well as some almond milk and a little bit of PB2 powdered peanut butter.”
Besides, then is his lunchtime which he does. He says, “Lunch is usually something pre-made, we have a girl that goes to the gym who makes ready-to-eat stuff that’s delicious and includes all of the macros and calories I need—I follow an RP diet template. My favorites are a meatloaf she makes with sweet potatoes, a grilled barbecue chicken, and a buffalo chicken mac.”

Then is his training time after which he would again eat something really nice and delicious.  It is a constant process of eating and training and the circle moves on. He says, “Yeah. At around 2:30 after working on some podcasts and stuff, I usually take in some more calories, like 40 or 50 grams of carbs and then anywhere from 20 to 30 grams of protein. Then we train from 2:30 to 3, then again from 3:30 to 4:30 or 5:00. I head home and spend time with my kids for dinner. Both Hillary and I cook, but she’s more toward the carbs like spaghetti and that type of stuff. So if that’s what’s in the cards, then I’ll grill up some chicken or something to go with that or something else from the farm.”

Rich Froning

Rich Froning says that he wanted his kids too to grow up on a farm so that they inculcate healthy habits. In his words,

I didn’t want my kids to grow up to be brats. When I was growing up, we didn’t have a working farm but we had chores. I wanted my kids to have the same. I began talking with one of my best friends about the idea of having a farm on the property, and it took off from there. Now, we’re producing meat sticks like bison and biltong, which I think is incredible. It’s a lot more tender than jerky. A lot of people want to eat beef but want to kind of be heart-healthy. That’s where the bison comes in, and we’re trying to figure out a way for people to actually buy actual bison from us.

Dinner is thankfully the last meal of the day for Rich Froning in which he takes in all his left servings of protein, carbs, and fats. In his own words, “Right before my window closes at 8:00 PM, I take in about 40 or 50 grams of carbs and 40 grams of protein as well. I’ve been on a big Honey Nut Cheerios kick with throwing in some blueberries in there. If we’ve got some leftover protein, like chicken or something like that, I’ll have that too. We’ll have different proteins around the house, whether it’s a New York strip or a bison ribeye, ground bison meat is really good. But really, it’s whatever is readily available. Sometimes that’s a protein bar.”

He thinks that it is intermittent fasting that has really worked up for him to keep him lean and strong. He has had a thing for the same and would let it continue through his life as it is something that gives him results. In his experience, “It makes me eat. This may sound silly, but I used to eat in the morning, then get super busy, maybe take a shake or two, and then not eat again until the night when I’m done training for the day. So this actually makes me eat after that first training session and I notice a big difference in how recovered I feel. I feel like it’s helped with inflammation, and my blood work looks good — we do InsideTracker every three or four months.”

Rich Froning

This is what a sample Rich Froning meal plan might look like in the whole day when it is an offseason:


  • Shake with 2 scoops of vanilla protein
  • Caramel syrup
  • Whole milk


  • 2 slices of organic bread
  • Peanut butter


  • Shake with 2 scoops of vanilla protein
  • Caramel syrup
  • Whole milk


  • 12 grilled chicken nuggets
  • Medium fries
  • Large superfood salad
  • Medium lemonade from Chick-Fil-A


  • Shake with 1 scoop vanilla protein
  • Whole milk
  • Oats, frozen fruit
  • Greek yogurt and peanut butter


  • Amino Acid
  • Energy Booster
  • Protein Powder
  • Vitamin Supplements

This is a sample meal plan of Rich Froning who eats at least 5 to 6 meals in a day when he is competing for giants someone.


  • • 30 grams lean protein
  • • 15 grams healthy fat
  • • 40 grams healthy carbs
  • • Handful veggies
For breakfast, Rich has 30 grams of lean protein, like 5 oz. of grass-fed sausage. Plus 15 grams fat, like half an avocado. And 40 grams carbs, like 3/4 cup of oatmeal or two pieces of whole-wheat toast.
Rich Froning
  •  30 grams lean protein
  • • 75 grams high GI carbs
At lunch, Rich has another 30 grams of lean protein, like 5 oz. of chicken breast or one and a half turkey burgers. Plus 75 grams of High GI carbs (fast-digesting, easily accessible) to fuel a workout, like white bread with jam and a muffin.
Dinner 1:
  • 30 grams lean protein
  • • 90 grams healthy carbs
  • • 15 grams healthy fat
  • • Handful veggies
For dinner, Rich eats 30 grams of lean protein, like 5 oz. grass-fed steak or bison. Another 15 grams healthy fat, like 2 TB peanut butter, and 90 whopping grams of healthy carbs, like a cup of sweet potato, a cup of quinoa, and an apple.
Dinner 2:
  • 30 grams lean protein
  • • 60 grams healthy carbs
  • • 15 grams healthy fat
  • • Handful veggies
Yes, he eats two dinners. Rich has another 30 grams of lean protein for the second dinner, plus 60 grams of healthy carbs and 15 grams of fat. This could be 5 oz. of grass-fed beef, 2 cups of whole wheat pasta, and a handful of nuts.
Rich Froning really likes to follow intermittent fasting and eats a bunch of calories right in the middle of the day most preferably which covers up all his macro needs too. He also takes some supplements along with it to over his supplement intake. His meal plan which has been discussed above really gives a deeper insight into what it is like to maintain big muscles as Rich Froning has done here.  Diet and exercise are equally responsible for how your body looks.

Do As I Say

Rich Froning says that while he never cared about what he ate himself he would never recommend himself to someone else to eat what he ate. He tells that everyone must have their calories from a good source of food.

Rich Froning

Not Super Strict

Living with 3 kids in the house, it is not always easy for Rich Froning to have the best possible meals and he always gives up on their favorite foods.

Cereal Killer

Froning says raisin bran and frosted mini-wheats are his favorite evening treat.

What to Eat

Here are a few things that Rich Froning includes in his daily diet.

Protein Shakes



Egg Whites

Peanut Butter



Sweet Potatoes




What to Avoid

There is not much that Rich Froning avoids in his meal plan except for:

Eating while working out

Rich Froning’s Macronutrients

Here are the measured macronutrients that Rich Froning takes almost every day roughly with his meals.


  • ~1 gram per pound of bodyweight

“Pretty much every meal other than the shakes are 45 grams of protein, 25 grams of healthy fats, and then 100 to 120 grams of carbohydrates,” says Rich Froning. That’s what the guy himself states in a video where he posted all about a day of eating for Rich Froning. How much protein does he eat throughout the day? The pretty regular 1 gram per pound of bodyweight. He weighs about 200 pounds and Shaw presents him space to eat 180 to 220 grams.

Rich Froning

“We don’t necessarily pay too much attention to the ratios and percentages but for most people, one gram per pound for protein. You’ll have some wiggle room, so around there is good,” says Shaw. “I’m not saying you don’t need to be precise, but given how food labels are always up in the air concerning how correct they are, you assume there’s a margin of error in there. So again, consistency is going to trump perfection.”


  • 0.3 to 0.5 grams per pound of bodyweight

When coming up with the ideal macro split, people usually care more about calories first, protein second, and then set carbs and fat based on exercise levels and personal choice. When it comes to fat, in a diet like Froning’s it turns up a comparatively tiny part of the overall calories solely because he has to provide in a lot of carbs to feed his excellent exercise level.

“Generally, because he’s training so much, the strategy is to limit fats around the workout window because they slow down digestion,” says Shaw. “So for someone training 4 to 5 hours a day over two workouts, it’s all high carb. If Rich ever took a rest day, you’d see that fat intake come up.”

Though CrossFit has usually since time being been the favorite choice of a lot of folks pushing higher fat Paleo diets, Froning’s consumption is usually around 80 to 100 grams of fat per day. But daily gymgoers who aren’t pro athletes training for hours and hours every day will have more capacity for fats in their foods.

“I think the trend, especially in CrossFit, has been a bit away from Paleo and more into the macro concept,” says Shaw. “Because I think what people are starting to realize is that it takes so much time and energy to devote to training, and it makes things harder if you’re going Paleo and limiting your food choices if you can’t eat bread and rice. It makes things harder.”


  • Usually, 2.5 grams per pound of bodyweight, depending on activity levels

Carbs are focused on training and Froning normally consumes about 500 grams per day. It slides a little on rest days, but those are pretty rare and far between.

What might be the most unique feature of his diet is that carbs are segregated into three sections:

  • Healthy Carbs, eg. Whole grain bread, brown rice, whole-wheat pasta, oatmeal, sweet potatoes, fruit
  • High GI Carbs, eg. Sugary cereal, Nutrigrain bars, white bread with jam, fat-free frozen yogurt, white potatoes, low-fat baked goods
  • Workout Carbs, eg. Gatorade, Powerade, lemonade, fruit punch, Kool-Aid, juice

Essentially, the “healthy carbs” are for any interval in the day but around your workout. You have the “high glycemic index” carbs post-workout and the “workout carbs” are liquid, which you’re encouraged to take immediately before and throughout the workout.

“While you’re training, it’s going to be a bit more beneficial and optimal to have liquids because they get into the system quickly and they don’t’ cause as much stomach distress,” says Shaw. “You’re trying to go all out during a metabolic conditioning workout so you don’t want to have too much in your stomach or you’ll be in the guy yakking.”

Although Froning’s most current diet video had him eating fast food from Chick-Fil-A, Shaw isn’t too concerned about a professional being compliant with food variety. “From his standpoint, he’s hitting those top two in our priority chart, calorie, and macros,” he says. “I’m not going to sit here and say Chick-Fil-A is ideal for everybody, but is he doing that every day? No. It’s all a balancing act.”

That was all about the diet plan of Rich Froning. Moving on to the diet tips that Rich Froning gladly puts forward for his fans.

Rich Froning Diet Tips

There are some common fitness and wellness policies and tips that Rich Froning likes to give to his family and friends and even shares them with his followers who look up to him and encourage him. Here are some of them:

  1. Visualization – Imagine whatever goals you have with you and move towards them!
  2. Stay driven – Give 110% every time you go to the gym and stay away from any distractions!
  3. Nutrition – Do not neglect the importance of good food in your meal plan. Stay true to your diet and don’t ruin your workout by consuming what is not good for you instead of what is!

Rich Froning

Here are some additional things that Rich Froning would like to add along with his 3 central teachings, these are:

Power Up

Half of Rich Froning’s 6 meals every day are protein shakes, three whey isolate to support and recover from his workouts in addition to casein before bedtime so that he could gain and perform for the day of work. H believes that it is important to rebuild muscles and fill up their daily protein requirements.

No Off-Season

Rich Froning always makes sure that he is been able to move his body. It does not matter how or where but he really likes to make the most of his time. Even when he is on his rest days, he likes to keep his body moving.

Weekly ‘Cheat’

Rich Froning appreciates a cheat meal because he has 3 kids. He would like to have a burger sometimes or whatever is lying around in the house. He does not focus a lot on his diet but he follows intermittent fasting quite nicely.

Everything Must Serve

Rich Froning has been more concerned about his body more recently and he likes his body to be ins shape at all times. Thus he will be quite careful about what kind of foods that he wants in his diet especially on a regular competition day.

Moving on to to the supplement that Rich Froning takes along with following a great diet plan. However, the athlete must take the supplements besides just following a great diet plan to fill in for their daily requirements as their workouts are quite tough. Thus, take a look:

Rich Froning Nutrition and Supplements

Rich Froning does not have many supplements as he concludes in achieving his supplement and nutritional demand from the food that he eats. Nevertheless, for any sportsperson who is blazing as many calories in sports and during a workout or exercise session, it is necessary to incorporate some supplements. It is also necessary to add them if your describing your macros as adding them to your food would let you hit the target.


Rich Froning uses flaxseed oil. Comparable to fish oil, flaxseed oil is also essential in omega-3 fatty acids. It offers ALA and is chock-full of antioxidants that promote balancing down the growing cholesterol, blood pressure, and blood sugar.


Rich Froning likes to take a pill of multivitamins every single day because he burns so many calories and the lack of nutrients is adequate in this case. Even though he attempts to fulfill all his nutrient absorption, there are some which are deserted and which could be achieved through these multivitamin supplements.

There are some more features and benefits that make the ball to be in Rich Froning’s court and that is the other external and internal controls that Rich Froning has in his life. One of the biggest stuff that Rich Froning is thankful for is a tremendous commitment and the will to work in the field which makes Rich Froning one of the most amazing professionals of his time.

Rich Froning


Rich Froning also likes to include some green tea in his diet so that he can have sufficient nutrients in his diet. It is like a superfood that is high in antioxidants and has many supplementary benefits too.


Rich Froning likes to have whey as his protein source as it absorbs better than other kinds of proteins. I think it is quite a great option she works out outlets 3 times a day and he needs to preserve his muscles too.


Rich Froning will sometimes have casein too before he goes to the bed as it helps him recover his muscles and thus in turn develop them in a better way.


BCAAs are a part of Ulisses Jr.’s pre-and post-workout fuelings and he regularly takes 2 servings every single day during his workout drills. BCAAs allow several privileges, including improved protein structure and better workouts, reduced muscle breakdown, and more lasting recovery.


Rich Froning makes sure that he is taking some vitamin C with his workout because h works out 3 times a day. His immune system must remain quite healthy. Besides, it is also a great way to avoid cramps and helps the muscles to relax. It is a great part of his diet.


Glutamine is a great source of amino acid which is taken by many professionals like Rich Froning so that they can increase their metabolic strength and keep the cramps at bay. It helps the sore muscles to develop well and better than before. It is pretty awesome as it helps him improve his daily workout routines.


Sometimes besides flaxseeds and another source of proteins, and fats in his diet, Rich Froning takes in fish oil which is a great source of omega 3 acids. Omega 3 helps the body to reduce inflammation especially in the gut which helps in the proper digestion of food. I think it is a great addition for any athlete as they need it the most. It also helps to decrease the danger of cardiovascular diseases and even cancer.

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