Fact Checked

Andrew Tate Workout Routine and Diet

Andrew Tate changed my mindset on my fitness journey. His focus on discipline and self-belief inspired me to push my limits.

His advice taught me that success in fitness comes from consistent effort and a positive attitude. Thanks to him, I transformed physically and mentally, embracing challenges and a new outlook on life. Andrew Tate’s influence empowers me to keep striving for my fitness dreams.

If you also want to know the secret behind Andrew Tate’s insane and appealing physique, then we’ve got you covered. This article will cover Andrew Tate workout routine and diet. Let’s dive into it and get some informative insights into his daily lifestyle.

Andrew Tate is a former professional kickboxer who won four kickboxing world championships and an entrepreneur who gained fame primarily through his presence on social media platforms.

Andrew Tate first rose to prominence when he won multiple world kickboxing championships, showcasing his skills and athleticism in the sport.

However, he gained even more attention outside of kickboxing through his controversial and outspoken views on topics such as self-improvement, relationships, and masculinity.

Andrew Tate frequently shared his opinions on platforms like YouTube and Twitter, attracting a significant following and generating both support and criticism.

While some people appreciate his confidence and motivational content, others have criticized him for his often provocative and polarizing statements.

His approach to topics like personal success, dating, and mental health has drawn both praise and controversy, leading to debates and discussions within the online community.

Andrew Tate Stats

Age:36 years
Height:6 feet 3 inches (190 cm)
Weight:90 kg (205 lbs)
Date of Birth:December 1, 1986
Profession:Former professional kickboxer, entrepreneur

Andrew Tate Workout Routine

Andrew Tate begins his day with a 30-minute strength training session to build muscle and increase overall strength.

Strength Training

His routine includes a combination of compound exercises that target multiple muscle groups simultaneously. Here are the exercises he incorporates:

  1. Squats
  2. Push-ups
  3. Lunges
  4. Bench press
  5. Pull-ups
  6. Dips
  7. Deadlifts
  8. Box jumps
  9. Medicine ball slams
  10. Kettlebell swings

These exercises target various muscle groups, including the lower body (hamstrings, glutes, quadriceps), chest, back, triceps, shoulders, and core.

Cardio Training

Andrew recognizes the importance of cardiovascular fitness and includes different types of cardio exercises in his routine to improve endurance and burn calories.

He varies his cardio workouts to keep things interesting and challenging. Here are some examples:

1. Running: Andrew engages in running sessions, whether on a treadmill or outdoors, to boost his cardiovascular endurance and burn calories.

2. Cycling: Cycling is another effective cardiovascular exercise that Andrew incorporates into his routine. He may opt for stationary cycling or outdoor cycling, depending on his preference and circumstances.

3. Walking: Andrew includes brisk walking as a low-impact cardio exercise. It is an accessible option that still offers cardiovascular benefits.

MMA Training

Given Andrew Tate’s background as a professional kickboxer, he continues to incorporate MMA (Mixed Martial Arts) training techniques into his workout routine. This helps him maintain his combat skills, agility, and overall fitness. Some components of his MMA training include:

1. Shadow Boxing: Andrew practices shadow boxing, which involves throwing punches and performing defensive moves without a partner. This exercise helps refine technique, speed, and coordination.

2. Different MMA Techniques: He trains in various martial arts techniques such as kicks, punches, knee strikes, elbows, and defensive maneuvers. This training ensures that he stays proficient in a wide range of combat skills.

Core Workout

As a kickboxer, Andrew understands the importance of a strong core for balance, stability, and power generation. He dedicates a portion of his workout routine to core exercises. Here are some examples:

1. Crunches: Andrew performs crunches to target his abdominal muscles, including the Rectus abdominis and obliques. This exercise helps to strengthen the core and improve muscular endurance.

2. Planks: Planks engage multiple muscles in the core, including the abdominals, back, and glutes. Holding a plank position for a certain duration helps build core strength and stability.

Andrew Tate Jail Workout Routine

He recently went to jail for some months and got released after being proven innocent of all charges he was accused of, which increased his popularity more than ever. After he got released, people were amazed by the physique he had built inside the prison.

Right below is the workout routine he used to follow during his days in prison.

  • 10 km walk
  • 500 Push-ups
  • 500 Squats
  • Practice the Tiger Paw Martial Arts Technique.

Don’t Miss: Tren Twins Workout Routine

Andrew Tate Workout Principle

Andrew Tate maintains a consistent training routine, working out six days a week for two to three hours. He understands the importance of rest and allocates one day for recovery.

Although he isn’t a big fan of traditional strength training, when he does focus on strength training, he prefers to do it in the morning.

Additionally, Andrew incorporates MMA training, cardio exercises, and various bodyweight exercises like push-ups and squats into his workouts to ensure a well-rounded workout program.

Andrew Tate Diet

Andrew follows an OMAD diet, which means he consumes only one meal a day. He consumes one large meal during dinner at the end of the day.

OMAD Diet (Intermittent Fasting)

The Omad diet involves a prolonged fasting period of around 23 hours, followed by a short eating window of about 1 hour.

OMAD is considered a form of intermittent fasting, which involves cycling between periods of fasting and eating.

Weight loss through intermittent fasting has long been considered an effective method moreover, it offers various health advantages like improved insulin sensitivity and autophagy.

To achieve maximum effectiveness from intermittent fasting it’s crucial that each meal consumed provides sufficient nutrients to meet individual nutritional requirements.

Macronutrient Ratio

His diet consists of 85-95% meat, predominantly red meat, which is rich in fat and protein.

The macronutrient ratio in his meals is approximately

  • 50% fat
  • 40% protein
  • 10% carbohydrates


To stay focused and satiated, Andrew frequently drinks sparkling water and black coffee throughout his day.

Sparkling water and black coffee offer numerous benefits.

1. Sparkling water benefits: Hydration, zero calories, refreshing taste, aids digestion, may help curb cravings, and a healthier alternative to sugary beverages.

2. Black coffee benefits: Increased alertness, improved focus, boosts metabolism, enhances physical performance, rich in antioxidants, and may reduce the risk of certain diseases.


Andrew Tate, a former professional kickboxer and entrepreneur, gained fame through his athletic achievements and controversial online presence.

His workout routine incorporates strength training, cardio, and MMA techniques to maintain his physique and combat skills.

He follows an OMAD diet, consuming one meal a day with a macronutrient ratio of 50% fat, 40% protein, and 10% carbohydrates.

Sparkling water and black coffee are his beverage choices, offering hydration and various benefits.

Despite mixed opinions about his views, Andrew’s dedication to fitness and lifestyle choices continues to inspire and generate discussions within the online community.

Vivek Burman has 5+ years of experience in the fitness industry and has been researching supplement usage for the same period of time. Over the years, he's logged thousands of hours of research, and tried and tested hundreds of different supplements.

1 thought on “Andrew Tate Workout Routine and Diet”

Leave a Comment