Shawn Smith Workout Routine and Diet Plan

Shawn Smith is an IFFB Pro Body Builder from the United States who is super passionate about working out. He is quite regular with his workout routine and his diet plans and thus it is clear from the way he looks too. He has been passionate about bodybuilding since he was a child and thus the results are quite astonishing now that he has made himself reach a certain level.

Shawn Smith

In this article, we would study what Shawn Smith would take in his diet plan to build a strong physique. He also works out quite well and so we would take a look at his workout routine too. Stay tuned to know all about his routines and probably you can read the secrets of how he got where he is now.

Shawn Smith Body Statistics

  • Height: 1,73m/5’8″
  • Weight: 110kg/243lbs
  • Biceps: 55,8cm/22″

Shawn Smith Awards and Achievements

2020 Chicago Pro Men’s Bodybuilding 13th place
2019 Tampa Pro Men’s Bodybuilding 10th place

Shawn Smith

Shawn Smith Workout Routine

The purpose of this workout is to strengthen muscle. All rep timings are 2-1-2 unless declared in the notes and all pause times are 1 min between sets and 2 mins within exercises. As always, conduct warmup exercises by doing 5-10 mins cardio followed by stretching and some warmup set on the beginning exercise.

Work the Abs on a Monday and/or Friday if desired.

Workout Schedule:

  • Monday – Chest, and Biceps
  • Tuesday – Rest
  • Wednesday – Legs and Shoulders
  • Thursday – Rest
  • Friday – Back and Triceps
  • Saturday – Rest
  • Sunday – Rest

3 Day Muscle Building Workout

Monday – Chest, and Biceps

Exercise Sets Reps
Incline Smith Machine Press 4 10
Flat Bench Barbell Press 4 10
Chest Dips 3 10
Pec Dec 3 12
EZ Bar Curls 3 8-10
Concentration Curls 3 10
Reverse Barbell Curls 3 12

Notes: Use 3-1-3 timing on Incline Smith Machine Press

Shawn Smith

Wednesday – Legs and Shoulders

Exercise Sets Reps
Squat 5 10
Leg Press 4 10-12
Stiff Leg Deadlifts 4 8-10
Seated Calf Raise 3 8-10
Standing Calf Raise 3 12-15
Dumbbell Shoulder Press 4 8-10
Seated Dumbbell Lateral Raise 3 10
Rear Delt Machine 3 10
Dumbbell Shrugs 4 10-12

Notes: Try some deep squats with 3-2 rep timing (use more moderate weight) for some distinction. Use a drop set on the leg press machine to furnish the quads with a shock. If your gym doesn’t have a Rear Delt Machine exchange with Reverse Dumbbell Flyes. Practice 3-1-3 rep timing on the seated lat raises.

Shawn Smith

Friday – Back and Triceps

Exercise Sets Reps
Wide Grip Pullups 4 8-12
Lat Pull Downs 4 10
One Arm Dumbbell Row 4 10
T-Bar Rows 4 10
Lying Tricep Extension 3 10
Rope Pulldowns 3 12
Reverse Single Arm Extension 3 12

Notes: 3-1-3 rep timing on Lat pulldown machine

That was all about the workout routine that Shawn follows in his daily training for the competitions. In the following sections, we would take a look at some of the tips and tricks which would be followed by his diet plan. He makes sure to fuel his body adequately and thus it would be great to see it next.

Shawn Smith Workout Interview

Looking at you now, it’s very hard to believe you weren’t always a big dude, but you weren’t?

I was tiny most of my life. I started lifting in my junior year of high school because I was being called names and beaten up every day, bullied pretty badly. I decided to do something about it and picked up some weights. I did some online research about diet and started eating cans of tuna and frozen chicken, the typical poor man’s bodybuilding diet. I responded very well and very fast. By my senior year, I’d gone from 160 pounds to 210, and I was the biggest kid in school.

Shawn Smith

Where were you training back then?

It was the local YMCA, which I outgrew pretty fast. I was fairly strong for my bodyweight. Not long after starting to train, I was benching 225. From there I went to LA Fitness. Eventually, I found a hardcore facility in town, and I’ve been there ever since.

After high school, you studied dietetics at the University of Kentucky. I assume it was your interest in bodybuilding that led you to that field?

Yes, because I’d done my own research and watched my body respond. I ended up getting my bachelor’s and master’s degrees in dietetics.

A lot of bodybuilders consider themselves smarter at diet than those who earn actual degrees in it. You’ve been on both sides, so do they have any argument there?

To be honest, I think a lot of the curriculum they’re teaching, at least when I was in college, is outdated. For example, on a typical weight-loss diet, they’ll just stick you on a 1,200-calorie diet, not taking insulin sensitivity or anything like that into consideration. So-called “bro-science” comes from what’s been tried and found to be effective by many thousands of bodybuilders. I do a lot of online training with my clients, and I can see how manipulating different variables with their food affects people directly as opposed to just reading something out of a textbook. Dietitians aren’t getting anybody down to 2 or 3 percent body fat. We’re far ahead of them in the fat-loss aspect.

Shawn Smith

You didn’t start competing until the fall of 2015. You had already been a big guy for while by then, so what took so long?

I had a pretty good build, and I was just getting lean for the summer. There’s a pro named John Silvey who trains at my gym; he just did the Indy Pro. I asked him what he thought about me doing a show, and he said let’s do it, and offered to coach me for free. I wasn’t about to pass up that opportunity. I dieted for 10 or 12 weeks and won the show pretty easily. I weighed in at 212. Even though I hadn’t completed it yet, I’d been living the lifestyle for many years already. I trained every day and never missed a meal. I was pretty hardcore. The main thing was, I just didn’t want to get on stage in a little man bikini and dance around to music. I had a pretty negative connotation with competing because I’m just all about the training. The reality is, even if I never started competing, I’d still be the same size I am right now because I love training that much. I’m all about pushing my body, seeing it grow, and getting bigger and stronger. I even embrace the diet process. I enjoy everything up to the point of getting up on stage and competing.

Shawn Smith Diet Plan

He starts his day at 4 a.m. He drinks the juice of 1 lemon with plenty of water, 2 scoops of Animal Juiced Aminos, and then proceed straight to cardio.

After cardio, he takes another 2 scoops of Animal Juiced Aminos and begins cooking his breakfast. His first meal comprises 200 ml of egg whites, 1 whole egg, 140 g of infant rice cereal, 50 g blueberries, and 1 banana. Egg whites and eggs are excellent sources of complete protein that are very simple to digest. Many bodybuilders eat oats for breakfast, but that leads to clinging heavily in his stomach for a while, so he favors infant rice cereal. Blueberries replenish antioxidants, and the banana provides potassium for muscle capacity and manganese for protein metabolism. He also considers 1 Animal Pak with this meal. Bodybuilding diets are regularly repetitive, so supplementing with a healthy multivitamin like Animal Pak is an exceptional way of making certain you are meeting your micronutrient specifications.

Shawn Smith

Meal two is the traditional bodybuilding staple, chicken and rice: 150 g  of cooked chicken breast and 369 g of cooked white rice. Chicken is a great lean source of protein that his stomach endures very well, and white rice is natural for him to eat in large quantities without any trouble. Unlike most different bodybuilders, he consumes sushi rice for his white rice. He notices that it’s not as dry as regular long-grain white rice or jasmine rice. He also feeds 50 g of spinach with this feed for fiber and phytonutrients.

Meal three is his pre-workout meal: 150 g chicken, 390 g sweet potato, 10 g olive oil, and 50 g spinach. He accepts sweet potato because it ingests more gently, so it’s advantageous in furnishing a steady source of energy for his training session. Olive oil further diminishes down digestion because of the fat, and he often utilizes olive oil in his diet because of its strength to help raise HDL levels. His HDL levels were somewhat low the last time his blood task was done, so he use plenty of healthy fats to help promote that value.

Thirty minutes following meal three, he does his pre-workout shake consisting of 25 g dextrin, 1 scoop of Animal Juiced Aminos, and 5 g creatine monohydrate. Thirty minutes after that shake, he will perform his first set in the gym. From that point on until the end of his training session, he’ll sup a drink comprising 500 ml coconut water, 2 scoops of Animal Juiced Aminos, and 25 g dextrin. The coconut water is packed with electrolytes that fuel muscle contraction, and the amino and carbs minimize protein degradation. Upon completion of his training session, he immediately drinks a shake containing 1 scoop of Animal Whey with 10 g of glutamine.

Shawn Smith

After coming back home, he will have 3 rice cakes with 2 tablespoons of jam for fast-digesting carbohydrates after his training session. Thirty minutes after that, he will swallow meal four which is 145 g bison, 340 g white rice, 60 g pineapple, and 50 g spinach. Pineapple contains proteolytic enzymes that help digest red meat. He prefers bison because it typically has more lowering fat content than beef. He consume lots of white rice at this meal to help rehabilitate muscle glycogen stores that were consumed during the training session.

Meal five consists of 150 g chicken breast, 340 g sweet potato, 10 g of olive oil, and 50 g of spinach. He enjoys sweet potatoes quite a share, so he doesn’t object to them being in his diet more than one time every day. He prepares large batches of them at a time, as with most of his additional food. He utterly cooks more when he sees that he is about to run short—no preferred meal prep day for me. He also takes Animal Omega with his fifth meal. Animal Omega supplies lots of omega-3 fatty acids which are indispensable for all humans, not just bodybuilders. Advantages of absorbing it cover enhanced metabolism, decreased inflammation, more vigorous heart health, and more normal blood sugar levels.

His last meal of the day is pretty mixed. He has 90 g salmon,  200 ml egg whites and one whole egg, 3 slices of Ezekiel toast, and 30 g macadamia nuts. Salmon and macadamia nuts include quantities of healthy fats that boost good cholesterol and blood sugar levels. The Ezekiel toast, which goes well with the eggs, is a reliable source of fiber that slows down absorption for nighttime. Lastly, he takes another Animal Pak with this diet.

Shawn Smith

That was the whole diet plan that Shawn follows his whole day. His diet plan is not absolute and he keeps on changing his meals here and there according to his requirements. However, his macros remain the same. In the next section, we are also going to discuss some of his nutrition and supplement intakes that he would add to his diet.

Shawn Smith Nutrition and Supplements

Sometimes, it is the diet that is not enough for this heavyweight bodybuilder and he would need some extra supplements to well, supplement him up! Thus he follows a few supplements that make a part of his diet and replenish him through and through. Take a read ahead to know all about it.

Whey Protein Isolate. Protein is important for building strong muscles. Whey protein, in particular, comprises types of amino acids that are excellent for muscles.  If you get injured or are healing from surgery, whey protein may help your skin recover more expeditious. Since whey protein aids in muscle growth, it’s great for weight gain.‌ If you’re not receiving enough protein in your diet, whey and whey isolate can pack in the gaps.

BCAAs. 20 different amino acids make up the thousands of distinct proteins in the human body. Nine of the 20 are contemplated essential amino acids, meaning they cannot be produced by your body and must be acquired through your nutrition. Of the nine essential amino acids, three are the branched-chain amino acids (BCAAs): leucine, isoleucine, and valine. “Branched-chain” refers to the chemical structure of BCAAs, which are observed in protein-rich foods such as eggs, meat, and dairy products. They are also a traditional dietary supplement traded principally in powder form.

Omega-3s. Omega-3 fatty acids are amazingly essential. They have many possible health benefits for your body and brain. Few nutrients have been scrutinized as thoroughly as omega-3 fatty acids. Omega-3s can have diverse advantages for people with metabolic syndrome. They can lessen insulin resistance, fight inflammation and improve different heart disease risk determinants.

Shawn Smith

Multivitamin. Multivitamins are an aggregate of many different vitamins that are normally discovered in foods and other natural sources. Multivitamins are utilized to provide vitamins that are not taken in during the diet. Multivitamins are also utilized to treat vitamin deficiencies (lack of vitamins) affected by illness, pregnancy, poor nutrition, digestive disorders, and many other situations.

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