Home Workout Routines Eddie Hall’s Diet & Weight Loss – What Does The Strongest Man in the World Eat?

Eddie Hall’s Diet & Weight Loss – What Does The Strongest Man in the World Eat?

Written by Jane Summerfield

Eddie Hall is from the UK, a famous strongman who was already making a name for himself in his early twenty’s.

He played rugby and swam when he was in his youth, but started a career as a bodybuilder.

He was already someone to watch from 2010 when he replaced Dave Meer, who became injured, in the England Championships. Eddie won this competition by half a point.

In 2011, he got a place in the UK Strongest Man competition – his biggest achievement to date. It enabled him to move to international competitions.

He set the world alight when he won a couple of world records. 

His career reached its peak when he won the biggest tournament in 2017, the World’s Strongest Man.

But then he announced his retirement after that as he was experiencing health problems.

Eddie also wanted to be part of the movie world and got himself a cameo part in the movie ‘Transformers- The Last Knight’. There’s a horror movie called Rotten that he is going to feature in as well.

He has a YouTube channel with over 1.7 million subscribers. He has over 2.5 million views of one of his most-watched videos.

He has also received a lot of endorsements in the fitness industry.

He is also looking to be involved in boxing and he was set to have a professional fight with his rival, Hafþór Björnsson.

That was set for September 2021 but it has been postponed until around April 2022. Look out for that.

He bought a new house in 2020. He is married and has two kids.

Strongman’s Diet & Workout Plan & Protein – All You Should Know

Current Stats

  • Weight: 164 kg. /361 pounds
  • Birthday: 15 January 1988
  • Birthplace: Newcastle-under-Lyme, UK
Accolades/accomplishments:

Read about Eddie’s fantastic career here, and how he managed to win the World’s Strongest Man in 2017. In 2022 he is set to fight against Hafthor Bjornsson in around March/April.

Look out for this sparkling match where Eddie might just add another WIN to his repertoire.

Eddie Hall’s Workout Principles

Just like Eddie has a strict diet plan, so his workout principles are seriously insane.  His goal is always to focus on bodybuilding and to add in certain training techniques that would prepare him for his Strongman competitions.

These are Eddie’s key workout principles he applies for his training:

  • Don’t do more than 6 reps at a time
  • Lift at 80-90% of your capacity
  • It is vital to rest in between sets and throughout the week
  • Invest in a physical therapist
  • Keep the recovery equipment at home
  • Focus on big muscle groups rather than the smaller muscle groups
  • A key principle is to be consistent

Eddie Hall’s Training Methods

  • Eddie’s main focus was to get as strong as possible. To do that he aimed at putting on some serious muscle mass.  That would mean lifting at almost his maximum weight for a few reps at a time.  He would take periods of rest in-between sets to recover before lifting again. He would also spend a couple of days every week recovering at home.
  • On Wednesdays, Eddie would take a break to do cardio and stretching. He would relax for the weekend. He had a physical therapist who came over almost every day to help Eddie. He kept his recovery equipment at home as well. His success greatly lay in allowing his muscles to always recover properly.
  • Consistency was super important to Eddie – he said it was consistency that made him successful. During his training, he never missed a meal, workout, or recovery.  Regardless of what Eddie does, his work ethic will allow him to achieve whatever he wants to accomplish.

Eddie Hall’s Workout Routine

This is the workout routine that Eddie used to become the World’s Strongest Man; enabling him to break two world records.

His workout routine lasted between 3 and 4 hours a day with rest periods in-between. Every exercise would consist of 4 or 5 sets.

Mondays: Chest days

These are some of the exercises Eddie did for his chest:

  • Bench presses
  • Dumbbell presses
  • Incline bench presses
  • Dumbbell flyes
  • Cable crosses
  • Chest dips
  • Chest presses

Tuesdays: Legs and abs day

  • Deadlifts
  • Squats
  • Leg presses
  • Leg extensions
  • Leg curls
  • Lunges
  • Stiff-leg deadlifts
  • Sitting and standing calf raises
  • Donkey calf raises

Wednesdays: Cardio, stretching, and light rest

This day included a few hours of cardio and stretching and seeing his physical therapist.

  • Cardio
  • Tire-flipping
  • Swimming
  • Sled pushing

Cardio was just enough for Eddie to help him recover and do prep work for the rest of his body for the following days.

Thursdays:  Back and arms

  • Machine rows
  • Lat pulldowns
  • Dumbbell rows
  • Preacher curls
  • Bicep and barbell curls
  • Hammer curls
  • Triceps pushdown
  • Triceps dips and extensions
  • Dumbbell kickbacks

Fridays: Shoulders and traps day

  • Dumbbell presses
  • Shrugs
  • Front and lateral raises
  • Rear delt raises
  • Delt flies
  • Log presses and Viking presses
  • Side delts

Saturdays and Sundays: Rest days

Eddie would include some physical therapy on these days and take much-needed recovery time.

Eddie Hall’s Diet Plan

Eddie would eat around 10,000 calories a day focusing on nutrient-dense foods like veggies, fruit, eggs, and protein. He also has his cheat meals every now and then.

He was known to order a plate of fat found around gammon meat – it might be disgusting for some to contemplate, but for Eddie, it was a quick and dense calorie intake.

Apparently, he eats around five scrambled eggs plus three entire cooked chickens in one day.

His meals were so calorie-dense, that when he was done with his morning meal, he would need to take naps.

Sometimes in the middle of the night, he would wake up so he could down a protein shake to get in more calories.

The foods he ate needed to be high in nutrients and protein. But he also got in plenty of fats and carbs with water. Some staples in his diet were:

  • Steak
  • Pork
  • Eggs
  • Bread
  • Pasta
  • Milk
  • Vegetables

He wasn’t particularly concerned about clean eating – some days he would down an entire cheesecake! But that doesn’t mean he scoffed down everything to get in calories.

There were some things he avoided:

  • Coffee
  • Alcohol
  • Fast foods
  • Artificial sweeteners
  • Processed foods

Coffee was particularly avoided because there is an enzyme called amylase in the body.

Coffee prevents this from breaking down the starches into sugars for energy.

So Eddie’s diet was pretty simple, but it was dense. It wasn’t so much what he ate but how much he ate. Enough protein and enough calories were what he was concerned with.

Here is Eddie’s daily intake of food:

Breakfast

  • 4 slices of bacon
  • 4 sausages
  • 2 fried eggs
  • 4 slices of fried bread
  • Baked beans
  • 2 slices of black pudding
  • Plum tomatoes
  • Orange juice
  • 1 Liter of water

It is estimated that Eddie’s breakfast already contains around 1,700 to 2,000 calories.  He would need to sleep for about an hour after this meal!

Breakfast 2:

  • 100 Grams oatmeal with whole milk, raisins, and honey added
  • 2 kiwis, 1 banana, and some Nutella
  • 70 grams of beef jerky
  • 4 scoops of whey protein powder

This meal would amount to about 1,400 calories.  Then Eddie would take another nap.

Morning snack

  • 150 Grams cashew nuts
  • 1 Liter of cranberry juice
  • 1.5 Liters of mineral water

A total of about 750 calories. This morning snack was just before his physio appointment.

Lunch

  • 300 Grams ribeye steak
  • Around 1 pound of pasta
  • 200 Grams vegetables doused in mayonnaise
  • 1.5 Liters of water
  • Half a cheesecake

Approximately 4,400 calories. As you can see, Eddie would now be loading up on carbs before going to the gym. Another nap as well would follow this meal.

Lunch 2

  • A plate of tuna sandwiches
  • 1 box of butter flapjacks
  • Fruit
  • 2 Energy drinks

Approximately 2070 calories. While on his way to the gym, he would drink an energy drink to get his sugar level high before starting to work out.

Mid-workout snack

  • A few slices of roast beef – during his workout he would eat more slices of beef.
  • 4 scoops of protein powder – he would also have another shake three-quarters through his workout.

Dinner

  • 1 pound of pasta
  • A pound of mince-meat in a sauce
  • Garlic bread
  • The other half of the cheesecake
  • Around 4,400 calories

Evening snack

  • A protein bar
  • 1.5 Liters of water

Sometimes he would set an alarm in the might so he could have more protein powder.

Eddie Hall’s Supplements

Here are the needed supplements Eddie took to help his muscles grow and recover. 

Eddie Hall’s Noteworthy Recommendations

1) Get back to basics

You will need to start from scratch to improve. “When it comes to your training, the lesson here is to be honest with yourself. If your deadlift form is shite, then lower the weight. If you can’t hold on to the bar, retrain your grip. Take care of the small things, and big things will come.”

2) Learn from others

To improve, Eddie watched footage of guys he had competed against. “If you see someone stronger than you, don’t be afraid to pry them for information. They’ll most likely be flattered, and, in the end, you’ll be better because of it.”

3) Prioritize

 “Recovery is hugely underrated, and I believe it is what enabled me to become the World’s Strongest Man.”

Eddie consistently stretched and had regular cold-hot treatments.

He had a hyperbaric chamber at home for recovery. “Lifting weights will punish your body, so it’s your responsibility to take care of it. If not, you’ll only end up paying the price in the future, as I did.”

“The mental capacity to be the best, you’ve got to be mentally strong.”Eddie Hall

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