Baker Mayfield Workout and Diet

Professional Football Player

Born: 1995

Baker Mayfield is from Austin, Texas. In high school, he was the starting quarterback and led his team to win the 2011 State Championship. Mayfield took a walk-on offer from Texas Tech and became their starting quarterback. In 2013, he was named Big 12 Conference Freshman Offensive Player of the Year. In 2014, Mayfield transferred to the U of Oklahoma. In 2017, he was awarded the Heisman Trophy, the first walk-on player ever to do so. Mayfield was picked up by the Cleveland Browns in the 2018 draft, and he led the Browns to the playoffs in 2020. He was transferred to the Panthers in 2022, and traded to the LA Rams near the end of the season, then joined the Buccaneers for the 2023 season. Mayfield has many endorsement deals, including with PSD Underwear and BodyArmor. He married Emily Wilkinson in 2019. Mayfield has over a million followers on social media. He is 6 feet, 1 inch tall and weighs about 215 lbs. His body fat is about 11%.

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Baker Mayfield’s Diet

Diet Summary

The 2019 season was a tough one for Mayfield. He weighed more than ever (227 lbs.), and injuries got in the way of regular training. He felt slow and heavy, and had the second-highest rate of being sacked. He dialed in on his diet and a year and a half later, he was in the best shape of his life. He dropped about 15 lbs. and got his body fat down from 18% to 11%. His new wife introduced him to nutritionist Angie Asche who did a blood panel to figure out his deficiencies, and came up with a plan to optimize his diet for his body composition.

Estimated Macros

Medium Fat

Low Carb

High Protein

Diet Details

Clean Up the Diet

One of the first things Mayfield’s nutritionist did was to clear out the empty-calorie carbs and add quality ones like sweet potatoes and quinoa.

Tame Your Portions

Mayfield’s nutritionist said one of the biggest changes for him was training him to eat the right amount of food. This way, he can still enjoy faves like Mexican or even tequila, but in reasonable quantities.

The Enforcer

Mayfield’s wife was responsible for implementing the changes prescribed by his nutritionist. While she had guidelines, they were flexible. Mayfield isn’t big on salmon, and he was never forced to eat it.

Healthy Alternatives

Mayfield loves Mexican food, and his nutritionist came up with healthy versions of some his faves, like chicken casserole. Asian chicken lettuce wraps are another top pick that got a healthy makeover.

What to Eat

Reasonable portions of whole, natural foods
Everything in moderation
Eggs
Lean protein
Veggies
Sweet potatoes
Whole grains
Quinoa
Fresh fruit
Water

What to Avoid

Overeating
Junk food
Processed food
Fast food
Artificial ingredients
Chemicals

Mayfield on success in creating a health regimen

It definitely takes a village.

Mayfield on homemade food

Coming home and having a home-cooked meal is pretty nice.

Mayfield’s nutritionist on his diet

After a while, the diet just becomes your lifestyle.

Mayfield’s wife on their diet

Baker and I both love food, so it took dedication on his part to crack down and really clean it up.

Baker Mayfield’s Workout Routine

Workout Routine

New Meaning to Bro Split

To get in shape after the 2019 season, Mayfield worked out with trainer CJ McFarland and his brother Matt.

All-Around Gains

Mayfield says building his core made his throwing arm stronger, because the core stabilizes and helps with follow-through.

From Dad Bod to Ripped

Slimming down and building muscle, Mayfield got a lot of attention online. His coach says people have no business calling him ‘skinny.’

All-Around Gains

Mayfield says building his core made his throwing arm stronger, because the core stabilizes and helps with follow-through.

Mega Daily Dose

To improve his fitness level, Mayfield would get up early 4 times a week for a grueling 2-hour workout with his trainer.

Functional HIIT Training

Mayfield’s trainer custom tailored his workouts to mimic football plays, including short bursts of running and agility moves.

Intensive Training

Mayfield’s weekly routine includes powerlifting to strengthen the core. Mondays and Fridays, he focused on lower body, and Tuesdays and Thursdays were for the upper body.

Specialized Training

Mayfield did targeted, single-joint exercises to protect his throwing shoulder, including dumbbell rows rather than bench pressing, and lots of resistance band exercises.

Exercise Style

A Baker Mayfield Routine

Powerlifting: 1.5-2 hrs per day/4x per week
Lower Body: Monday, Friday
Upper Body: Tuesday, Thursday
Conditioning: HIIT sprints: 10 sec followed by 30 sec rest

Mayfield on training

I’ve never been in it by myself.

Mayfield on training with his brother

Going to workouts with your brother every morning…has been pretty fun.

Mayfield on training with his brother, part II

[There was] that little competitive drive between family members.

Mayfield’s trainer on his improvement

I try not to tell him how much better he looks, because…I don’t want to add to his ego.

Mayfield on how to get in shape

There no secret solution besides just putting the work in.

Baker Mayfield’s Supplements

Besides his use of THC-free CBD, Mayfield is keeping quiet on the topic of his supplement routine. So, below are options that may benefit anyone following a similar diet plan.

THC-Free CBD

Mayfield is a brand ambassador and investor in the CBD brand, Beam. He particularly endorses the sleep supplement.

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Protein

Protein is a basic for anyone looking to build muscle.

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Omega-3 Supplement

He isn’t a big fan of fish, but anti-inflammatory omega-3s are another must-have to help with post-game recovery.

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Greens Supplement

He had bloodwork done to determine his nutritional deficiencies, but there are some things we all need, like plenty of greens. If you don’t get enough, try a greens supplement.

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Multivitamin

Likewise, a multivitamin will never go to waste. Mayfield had a run-in with the law over excessive drinking. Vitamins and minerals can help rebalance hormones, such as vitamins B, C, D, and magnesium, the last also helps with relaxation and sleep.

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Baker Mayfield’s Lifestyle

CBD for Sleep

Mayfield endorses the CBD supplement Beam, which he says helps him stay focused on his goals and get quality sleep.

Total Recovery

Mayfield tore the labrum in his non-throwing shoulder in January of 2022, leading to post-season surgery. The recovery period was given at 4-6 months, and then was pronounced a ‘total success.’

Bad Break

Mayfield was plagued by injuries while playing for the Panthers, leading to weight gain and poor performance. He asked to be released before the season ended and was given permission to go.

Sobering Up

In 2017, Mayfield was arrested for drunk and disorderly conduct. He pled guilt to all charged, performed 35 hours of community service and attended an alcohol education program.

Giving Back

Mayfield is active with the Ohio-based charity Providence House which lends assistance to at-risk families.

Slow Start

Despite his impressive high school record, Mayfield was only mildly recruited for college and wound up accepting a walk-on offer from Texas Tech.

The Mayfield Rule

Mayfield had to appeal the NCAA to be allowed to play for Oklahoma immediately after transferring because he was a walk-on rather than a scholarship student. His appeal was denied and he lost a year of play, but the NCAA did eventually change the rule, allowing Mayfield to play college ball for an extra year.

The Mayfield Rule

Walk-On, Bro

Mayfield signed with the Rams after leaving Carolina, and was put into play after just a few days of practice with his new teammates. Even more amazing, he led the team to a win.

Mayfield on family

Family first, always, no matter what the situation.

Mayfield on switching colleges

I was confident in my ability. It’s why I decided to walk on to a bigger school.

Mayfield on himself

I was the undersized underdog who people never gave a chance.

Mayfield on his teen years

Looking back now, I’m glad I didn’t hit puberty until later.

Mayfield on life

Life is a bunch of ups and downs. It’s how you handle it.

Mayfield on achievement

I’ve set up my goals, and I go after them. And if I do that each day, the rest will take care of itself.