Tom Brady Diet Plan and Workout Plan - PAT Fitness

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Tom Brady’s Diet Plan

With his height of 6’4″ and estimated 225-pound weight, Tom Brady retains a relatively lean physique in 2020. Yet his body was famously awkward and lanky when he was first drafted to play in the NFL. Over the course of years, he fine-tuned his figure with considerable success. Indeed, many feel that he’s never looked better than he does now. A dedicated training program is naturally responsible, but so too is a fairly meticulous diet plan.

Is Tom Brady vegan? We asked above. The answer is no, though the TB12 diet may still surprise you. Culling from various influences, it consists primarily of whole foods and retains a thoroughly disciplined edge. When practised, it can reportedly increase energy levels, reduce inflammation, ward off injuries, and bolster performance, amongst other things.

While some may say the proof is in the pudding (the pudding being Tom Brady’s body, in this instance), others suggest that the TB12 diet isn’t necessarily backed by hard science. Some will also argue that the diet is way too restrictive to maintain for extended periods of time. To which Brady himself might respond, “That’s what cheat meals are for.”

Critiques aside, Tom Brady’s diet plan appears to work for him and it could very well work for you, too. Here are some basic tenets of the program:

• consume organic, locally grown, seasonal, whole foods as much as possible
• try to avoid processed foods, added sugars, artificial sweeteners, trans fats, caffeine, monosodium glutamate (MSG), alcohol, iodized salt, dairy, nightshade vegetables, most oils, and most foods containing soy, GMOs, or gluten
• don’t combine fruit with other foods
• don’t combine high-protein foods (meat, fish, etc) with carb-heavy foods (brown rice, bread, etc)
• drink half your body weight’s worth of water per day, but avoid drinking water during or around meals
• try to time your meals and avoid eating within three hours of going to bed

As you can see, Tom Brady’s diet asks you to pay very careful attention to what you put into your body. It may even seem so restrictive that you’re wondering what foods remain. Thankfully, Brady was kind enough to share an example of his average off-season meal plan back in 2019. It looked something like this:

• wake up at 5:30 AM and drink a berry-and-banana smoothie
• post-workout breakfast of eggs and avocado
• lunch of salad with nuts and fish
• snacks of hummus, guacamole, or mixed nuts throughout the day
• dinner of roasted veggies and chicken

Brady also told Men’s Health that he’s no stranger to the occasional cheat. “If I’m craving bacon, I have a piece. Same with pizza,” he said. Nevertheless, if you want to lose weight Tom Brady-style, you should prepare to make some sacrifices.

Tom Brady’s Workout Routine

With help from personal trainer Alex Guerrero, Tom Brady remains in top physical form. During the off-season, he’s been known to visit a private training facility in the Bahamas and put the TB12 workout to use. Generally speaking, he works out four to five days a week and even makes time for brain exercises.

In regard to both Guerrero’s methods and the program itself, Brady said the following: “I absolutely know 100 per cent that it works, and the reality is I’m just a client who lives by the teachings.” Here’s a window into Tom Brady’s workout routine during the off-season, as per Men’s Health in 2019:

• wake up at 5:30 AM
• four-minute pre-workout massage (aka “deep force” treatment) from Guerrero, which targets 20 different muscle groups for approximately 20 seconds each
• 40-minute resistance band workout
• movement drills including squats, lunges, planks, and shoulder exercises.
• post-workout massage to increase blood flow, flush lactic acid, and expedite recovery time
• 15 minutes of online brain exercises by Posit Science BrainHQ, thereby enhancing visual precision and cognitive function

As you may notice, Brady prefers resistance band training to regular weight training. This is in order to maintain a focus on speed, agility, and core stability. Unlike resistance bands, heavier weights can lead to tear-prone muscle fibres. “You can’t do weighted squats one day and then the next expect to be fast and nimble in the other direction,” said Guerrero.

During the playing season, Tom Brady’s workout takes on more intensity and complexity alike. With the goal of building strength, skill, recovery, and conditioning, Brady and Guerrero employ a 9-exercise program. Once again, resistance bands play a vital role. Here are some pointers from the TB12 workout:

• start exercises in a biomechanically neutral position (knees over feet, hips over knees, shoulders over hips, etc) so as to optimise form and activate the core
• use three different types of resistance bands during each overall workout: handle bands, long-looped bands, and short-looped bands
• if a muscle group is exhausted or close to it, stop the exercise
• combine strength-building and cardio by way of high-intensity resistance band workouts
• emphasise ground force production

Then we have a full-blown TB12 workout program, which looks something like this:

• warm-up: pliability session with a TB12 Vibrating Pliability Roller or Sphere to prep the muscles and nervous system for an optimal workout
• warm-up: attach resistance bands over the shoulders so that they form an “X” on the chest, then run in place until you feel warmed up
• exercise #1: banded standing row
• exercise #2: banded push-up
• exercise #3: banded core rotations
• exercise #4: deadlift
• exercise #5: bicep curl
• exercise #6: banded tricep extension
• exercise #7: deceleration lunges
• exercise #8: banded shoulder press
• exercise #9: X-band squat
• post-workout: pliability session with a TB12 Vibrating Pliability Roller or Sphere to enhance recovery and stimulate the nervous system

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