Roman Gonzalez Workout Routine and Diet Plan

“Chocolatito”, the well-known nickname of Román Alberto González Luna, is born on 16th June 1987. He is a fabulous Nicaraguan professional boxer. He won the world titles in four weight classes and is the first boxer from Nicaragua to achieve that. He transcended his coach, icon, and former three-weight world champion, the late Alexis Argüello. World titles in mentor, idol, and three-weight world champion are also won by González who makes history in this as the first boxer. The WBA minimumweight title from 2008 to 2010, the WBA light flyweight title from 2011 to 2013, the WBC, Ring magazine, and lineal flyweight titles from 2014 to 2016, WBC super flyweight title from 2016 to 2017, and the WBA super flyweight title from 2020 to 2021 was retained by Alberto González Luna.  The Ring magazine listed him as the world’s seventh-best dynamic super flyweight in October 2019. He was also declared by The Ring magazine as the world’s best active boxer inch by inch from September 2015 to March 2017.  He has an energetic pressure-fighting style and he is best known for that. Roman Gonzalez Román Alberto González Luna 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 his workout routine, his diet plan, and his routine in general which will help us know and determine what exactly does Román Alberto González Luna does in his whole day differently that makes him one of the best players that we have in the boxing arena.

Roman Gonzalez Statistics

  • Birth Year: 1987 (age 33)
  • Birth Date: 16 June
  • Height: 5 ft 3 in (160 cm)
  • Reach: 64 in (163 cm)

Roman Gonzalez Awards and Achievements

He has held the:

  • WBA minimumweight title from 2008 to 2010;
  • the WBA light flyweight title from 2011 to 2013;
  • the WBC, Ring magazine,
  • lineal flyweight titles from 2014 to 2016,
  • WBC super flyweight title from 2016 to 2017;
  • the WBA super flyweight title from 2020 to 2021.

Roman Gonzalez Workout Routine

The super contender of the recent boxing period, Roman ‘Chocolatito’ Gonzalez is the one who reached the peak of the super-flyweight record in a short span of the time period. It is due to his grand work ethic that Gonzalez has reached such height. His focus and tremendous hard work in the gym and at home have helped him a lot to remain at such a top-level position.

Roman Gonzalez

Roman ‘Chocolatito’ Gonzalez has kept his diet and workout schedule very forceful just like any other top-level boxer. His preparations outside the ring are very exhaustive so that his performance inside the ring fares well. For this, he focussed on a strict diet plan with proper and balanced food intake. With sweet tooth, ‘Chocolatito’ never forgets to add extra sugar to his coffee at the time of breakfast. He is so addicted to sugar that he cannot restrict himself from sweet dishes. But he shells those extra sugar calories during his rigorous workouts. He absorbs a lot of calories from proteins, carbohydrates, fats, etc.

This 33 years old boxer also eats a variety of meats to obtain enough calories. Though his favorite feast is grilled beef that is carne asada with some plantain chips, yet he consumes lots of vegetables to keep his stomach full and also to keep his weight under control. To maintain the balance between his choices and requirements, Gonzalez engages himself in intense workouts and exercises so that he can display his super performance in the ring. His performance as a champion in the 115-pound weight class has not only achieved a great height but also fixed his position on the records. Over the time period, the status of Roman ‘Chocolatito’ Gonzalez has become better. Presently he is possessing the WBA belt under his wing.  Gonzalez will try to become an acknowledged super-flyweight champion in the coming time. He has a 50-2 track in his record which is tremendous for his status.

Roman Gonzalez

In the process of keeping himself fit, Román Alberto González’s diet plays an important role and nobody can guess his present age. There is no sign of slowing down his performance even at this age. He likes to pair his diet with his strenuous workout routine and although he does not share his workout routine, here is a sample workout that he has shared with his fans. His workouts depend on different occasions and he keeps it changing throughout. 

His workout routine depends greatly on where he is traveling to, his food and nutrition, his challenges and competitions, et. So take a look at his sample workout.

Monday Roman ‘Chocolatito’ Gonzalez Workout


  • A series of 440, 220, and 110-yard sprints
  • 30 minutes on a stationary bike
  • 300 abdominal crunches


  • Incline Bench Press– 5 sets, Reps: 21, 14,7, 7, 7
  • Cable Crossover- 3 sets, Reps 21
  • Dumbbell Bench Press– 5 Sets, Reps: 21, 14, 7, 7, 7


  • Barbell Bicep Curl– 2 sets of 15
  • Reverse EZ-Bar Curl- 2 sets of 21
  • Alternating Dumbbell Curl– 2 sets of 15 for each arm
  • Cable Curl- 1 set of 15
  • Hammer Curl- 1 set of 15


  • Hammer-Strength Grip Machine- 3 sets of 21
  • Dumbbell Wrist Curl- 3 sets of 21


  • Core Strength Machine- 2 sets of 50
  • Gymnastics Ring Hang- 1 set of 21
  • Slings- 1 set of 21
  • Decline Crunch (w/25-pound plate)- 2 sets of 21

Roman Gonzalez

Tuesday Roman ‘Chocolatito’ Gonzalez Workout


  • Sandpit workout
  • Stair Sprints
  • 30 minutes on a stationary bike
  • 300 abdominal crunches

DRILLS Baseball skills, drills, batting, fielding, running

Roman Gonzalez

Wednesday Roman ‘Chocolatito’ Gonzalez Workout


  • 18 straight 110-yard dashes.
  • 30 minutes on a stationary bike
  • 300 abdominal crunches


  • Barbell Squat– 10 sets, Reps: 50, 30, 21, 14, 7, 7, 14, 21, 30, 50
  • Leg Extension- 3 sets of 15
  • One-Legged Deadlift- 3 sets of 15
  • Leg Press Machine: 3 sets of 21
  • Lying Curl- 3 sets of 15

  Roman Gonzalez

Thursday Roman ‘Chocolatito’ Gonzalez Workout


  • Uphill runs
  • 30 minutes on a stationary bike
  • 300 abdominal crunches

DRILLS Baseball skills, drills, batting, fielding, running

Friday Roman ‘Chocolatito’ Gonzalez Workout


  • High-speed plyometric movements
  • 30 minutes on a stationary bike
  • 300 abdominal crunches


  • Back Extension (w/25-pound plate)- 3 sets of 21
  • Reverse Back Extension- 1 set of 77
  • Wide-Grip Pulldown to Front- 3 sets of 10
  • One-Arm Dumbbell Row- 3 sets of 15
  • Dumbbell Pullover-  2 sets of 21


  • Power Clean (lightweight) – 1 set of 50
  • Dumbbell Lateral Raise- 2 sets of 21
  • Upright Row- 2 sets of 15
  • Dumbbell Shrug- 2 sets of 15
  • Bent-Over Cable Lateral Raise- 2 sets of 21


  • Close-Grip Bench Press- 2 sets of 15
  • Triceps Pressdown– 2 sets of 15
  • Dumbell Kickback- 2 sets of 15

Saturday: Roman ‘Chocolatito’ Gonzalez Optional Rest Day

On the day the rest is quite a choice. Román Alberto González likes to keep it quiet light and his activity levels low but he is still active throughout the day. He likes to do his chores which keeps him busy. However if one plans to follow his workout routine, they can also rework a muscle group that they wish to. He recommends picking a muscle group that you feel is the weakest.

Roman Gonzalez

Sunday: Roman ‘Chocolatito’ Gonzalez Rest Day

On the last day of the week, Román Alberto González takes a final rest day where he gives his body complete rest. It is for his muscles that will be healthy after the whole day of relaxing. It helps to build the muscles and seeing positive changes in oneself. Román Alberto González makes sure that he is applying progressive overload in his workout routine for the next weeks which means that he tries to lift heavyweight for the next week.

This exhaustive and intense workout schedule gives Román Alberto González Luna the strength and stamina to stay at the top-level championship. Moreover, he uses to stick to some tips and tricks of workout, Román Alberto González Luna always discloses the same to his fans and others who asked him for motivation. Román Alberto González Luna follows his wonderful tricks and tips which are mentioned below, so have a look at those:

Roman Gonzalez Workout Tips

  • One requires to be psychologically healthy and in shape too along with being bodily energetic. Roman says that mental strength is as necessary as physical health as one is not possible without the other. With mental health, you can achieve great physical health too.
  • Any workout procedure must be done following the weather conditions in mind as well. This is because the weather largely influences the mode as well as the extent of getting injured too.
  • One requires to examine his/her fitness time and again and demands to push harder for more solid outcomes. This will help you make a map of your own health in mind and you can compare this so that it will be pretty beneficial for your next training.
  • Tough training sessions do not imply that one can be soft about one’s diet. Training and diet are two major components of looking healthy. Thus, the health of the athlete depends largely on the kind of diet that he or she takes. It is important to focus on one’s diet and nutrition to achieve optimal results.

Roman Gonzalez

These are the workout routine and some of his chosen workout tips and tricks that Román Alberto González Luna generally bestows on his friends, followers, family, and others. But here’s more! However, his diet plan is so strict that helps him to achieve the top position in his game. It also keeps him in perfect shape for maintaining his status and position in the competition and so that he can be in optimal shape. In the next section, we will read exactly that! So take a look.

Roman Gonzalez Diet Plan

Just like his workout routine, the diet plan of Román Alberto González keeps on hanging and depends largely on routine, be it his workout routine or his competitions. Román Alberto González is always on the go and is busy and so his meals are preplanned by his team of nutritionists and chefs. He makes sure to eat carbs, proteins, and fat that are necessary for a person his weight and his activity levels. 

Although he does not exclude everything from his diet, he makes sure that he is eating clean and home-cooked meals instead of packed meals which will contain a lot of sugar, and preservatives inside. He instead opts for foods that are made with fresh and organic ingredients as well as things that are not out of plastic.

  Here is a sample diet plan of what Roman Gonzalez obeys in his performance program. The division of each of his meals is about:

  • 50% of proteins
  • 30% of healthy fats
  • 20% of carbohydrates


Eggs and Toast – Roman Gonzalez likes his eggs poached and not fried, certainly to decrease the calories. He prefers to have two of them with two slices of toast for his breakfast. He ducks white bread and moves in for whole wheat bread as it contains more nutrients than the white bread.

Roman Gonzalez

Snack #1

  • Protein Shake – Roman Gonzalez downs a very fundamental protein shake for his snack. He seldom combines fruits in it for the addition of vitamins and minerals but he also takes it plain with just water.
  • Fruits and Nuts – Seldom he trades his protein shakes for fruits and a bit of nut-like almonds and walnuts which are full of vital fats and other nutrients.


  • Meat – Roman Gonzalez eats a huge quantity of quality meat for his protein intake. He wishes to have chicken breast, fish, eggs, and other protein-rich meat substitutes.
  • Fish – Fish is an inclusive origin for omega 3. He likes his salmon, mackerel, herring, trout, sardines, and tuna. He is clearly heavy on seafood and loves grilled fish now and then.
  • Brown Rice – He abandons white rice for brown rice. It encourages him to reduce the cholesterol and inhibits the clotting of blood. It also aids in fitting digestion.
  • Baked Potato – As a reservoir of carbs, he also loves to have baked potato seldom. There are times in his schedule when he totally cuts out carbs and has baked potato with the skin on.

Snack #2

  • Protein Shake – His snacks require him to have protein in his diet and that implies another protein shake for him.
  • Yogurt with Nuts –He prefers having some gut-healthy yogurt that works as a probiotic. He also wishes to throw in some nuts simultaneously with it so that it is quite a filling bite.


  • Meat –Roman Gonzalez likes to have meat two times in his diet so that it could help him destroy those protein aims. He either has a grilled chicken or grilled fish for dinner.
  • Fish – Fish is also a different option other than having meat.
  • Leafy Green Vegetables – Green leafy vegetables like spinach and broccoli are low in calories and great in vital nutrients. It builds up for a great filler through his dinner.

Román Alberto González Foods to eat

  • Organic Veggies
  • Organic Fruit
  • Whole Grains
  • Unsalted Nuts
  • Almond Milk
  • Olive Oil
  • Egg Substitute
  • Popcorn

Román Alberto González Foods to avoid

  • Meat
  • Dairy
  • Salt
  • Processed Foods
  • Artificial Ingredients
  • Refined Foods
  • Alcohol

That was all about the diet plan of Román Alberto González Luna which he follows every single day without fail. There are some fails in between in which Román Alberto González Luna 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 ith his diet requirements for better results. Here’s all about it in the next section.

Roman Gonzalez Supplements and Nutrients

Román Alberto González must take necessary supplements in addition to his diet which he feels is missing otherwise due to his strenuous workout routine and the number of calories and other nutrients that he burns throughout the day.  Keeping a check on your vitamins and minerals would let you take more satisfying care of your body. You must incorporate plant-based protein as a part of your diet that will help in the construction of better muscles and keep you charged for a longer period of time.
Roman Gonzalez
However, besides the regular protein shakes which Román Alberto González to have for these snacks now and then, there are other things that Román Alberto González consumes so that he can have a better recovery and build some better muscles. Here are some of the supplements that Román Alberto González includes in his diet:
  • Vitamin D- Although other elements can get you sufficient Vitamin D and one of the fables states that sun exposure can provide you with it. Nut nonetheless, most people do not get it this way.
  • Multivitamin-  Themutlivitamins let your body focus on growth and repair.
  • BCAA’s-  The BCAAs help preserve lean muscle, build and support muscle growth and promote muscle recovery
  • Optimum Nutrition HydroWhey- The whey protein is great for building muscles and replenishes the lost protein that has been used during the workout and competition sessions.

Roman Gonzalez Tips For Fitness

Román Alberto González 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 Román Alberto González 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.

Roman Gonzalez

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 – Román Alberto González 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.

Roman Gonzalez

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.

Roman Gonzalez

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– Román Alberto González 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.

Roman Gonzalez

Keep your friends close but your enemy closer – Román Alberto González is a prominent believer that receiving from those who defeated you is the best education. For instance, he began including more free weights for more satisfying performance when he was defeated in 2003. Rather than being envious, do not lose your center. Thus we must learn from our own mistakes.

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.

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.

Roman Gonzalez

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.

Roman Gonzalez

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.

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