Bill Goldberg Workout and DIET 

Pro Wrestler
Born: 1966

William Goldberg is from Tulsa, Oklahoma. He started playing football as a kid and earned a scholarship to the University of Georgia. Goldberg played in the NFL for a few years, but suffered a career-ending injury in 1995. He started training in powerlifting and MMA, but had to be talked into trying pro wrestling. Goldberg became one of the most popular wrestlers in the late 1990s to early 2000s. Goldberg went undefeated in 1997-98, winning several championships and is the only man to be a WCW World Heavyweight, World Heavyweight and a WWE Universal Champion. He retired but returned to the sport in 2016. Goldberg’s career has been long and varied: he has owned a Muay Thai gym, been an MMA commentator, sponsored a Monster Jam truck, hosted the show Garage Mahal in 2009-11 and has appeared on various tv series and films, including NCIS: Los Angeles and Universal Soldier: The Return. He is an active advocate for animal rights. Goldberg is married and has 1 child. He has millions of followers on social media. Goldberg is 6 feet, 2 inches tall and weighs about 265 lbs.

Known For:

Bill Goldberg’s Diet

Summary

Goldberg considers diet to be hugely important to his health. He says he burns up food so fast, he struggles to keep the weight on, and that gaining mass while simultaneously working out hard is a real challenge. He watches his fat intake but eats plenty of carbs, except at night. He consumes 4-6 protein shakes a day along with tons of solid food. Although he enjoys cooking, he uses a food service to help him save time with food prep. He also drinks lots of water, a gallon or more each day.

Estimated Macros

  • Low Fat 20% 20%
  • Medium Carb 40% 40%
  • High Protein 60% 60%

Diet Details

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Epic Meals

Goldberg’s first breakfast is 6 servings of oatmeal, blueberries, and honey. After hitting the gym, he’ll have a dozen egg whites and 2 yolks, 6 pieces of bacon, and 4 slices of gluten-free toast with avocado and a protein shake with banana, strawberries, peanut butter powder. Lunch might be a whole pizza with ground meat on top and another shake. And that’s just the first half of his day.

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Eating Can Be a Chore

Goldberg says there are definite downsides to having to eat a lot, which is feeling overly full and bloated all the time. It makes just walking around uncomfortable.

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Helping Hand

Goldberg says he actually enjoys cooking, but due to time constraints, he uses the food prep service Regiment Meals.

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Health Rules

Goldberg has a few simple rules he has followed his whole life: drink tons of water, don’t eat after dark, no soda (not even diet), and stay active. He says 75% of physique is diet.

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Gotta Slip in a Cheat

As much as Goldberg eats, he doesn’t consider it to be much fun. His cheat is popcorn.

What to Eat

R

Whole Foods

R

Protein Shakes

R

Banana

R

Strawberries

R

Peanut Butter Powder

R

Eggs

R

Oatmeal

R

Blueberries

R

Bacon

R

Gluten-free Bread

R

Avocado

R

Meat

R

Seafood

R

Whole Grains

R

Rice Pasta

R

Veggies

R

Water

R

Popcorn

What to Avoid

Q

Soft Drinks

Q

Junk Food

Q

Refined Sugars

Q

Artificial Sugar

Q

Chemicals

Q

Gluten

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Goldberg on the Importance of Diet

‘The more “seasoned” you are, the more your diet plays a huge part in your makeup.’

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Goldberg on Following a Diet

‘You just do what you gotta do.’

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Goldberg on Getting Back in Wrestling Shape

‘My biggest issue throughout this latest adventure…is trying to make up for 12 years of losing weight.’

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Goldberg on His New WWE Diet

‘I had 6 weeks to train…my food intake doubled, at least.’

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Goldberg on Carbs

‘Carbs are my friend. As long as I don’t eat them late at night, I’m good.’

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Goldberg on Food Intake

‘Understand that 75% of what you look like is predicated on what you put in your mouth.’

Bill Goldberg’s Workout Routine

Weekly Routine

Always Active

For Goldberg, working out is an important part of his day and his life. He says you do it for yourself, and to be happy and healthy for your family.

Easy Switch

Goldberg loved playing football since he was a kid. His transition to powerlifting was an easy one to make, and pro wrestling, even though it wasn’t his first choice, was another natural development.

MMA Master

One of Goldberg’s many incarnations has been owner of a Muay Thai gym. He loves MMA and says he wished he could have competed, but fate had a different plan for him.

Mega Daily Dose

To get in shape for the WWE,Goldberg worked out every day, 2-3 times a day. His first one is early, he does a second one in the middle of the day, and then he’s back at the gym at midnight for another sweat session.

Split Routine

Goldberg prefers focusing on 1 body part per day, taking a day to recover in between.

Explosive Power

Goldberg does stand-up sit-ups which develop strength, stability, and explosive power.

Exercise Style

Z

A Sample Bill Goldberg Routine

4 Day Split

Day 1
Heavy cleans
Light snatches
Olympic squats
Weighted back extensions
Neck braces

Day 2
Heavy snatches
Light cleans
Close-grip incline barbell press
Weighted dips
Neck braces

Day 3
Behind the neck push presses
T-bar rows
Weighted close-grip pull-ups
Standing sit-ups

Day 4
High pulls
Military press
Dumbbell clean & press
Decline dumbbell press
Standing sit-ups

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Goldberg on His Fitness Approach

‘I’m just a meathead, Cro-Magnon, beat-my-head-on-the-door type of competitor.’

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Goldberg on the Importance of Attitude

‘The body can do things you never thought possible if you can get your mind to be the driving force.’

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Goldberg on Moving From Football to Wrestling

‘I didn’t train any different weight-wise…except for the specific in-ring training.’

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Goldberg on His Training Routine

‘It’s a lifelong journey, and it’s something I won’t stop until I have my feet underground.’

Bill Goldberg’s Supplements

Protein Powder

Protein Powder

Goldberg drinks an incredible amount of protein shakes every day, up to 6. His go-to is Muscle Milk which is high in protein and has almost no sugar.

Get it here

BCAA

BCAAs

Goldberg adds branched-chain amino acids (BCAAs) to his daily shake. BCAAs are a top pick of athletes for their many benefits in-cluding muscle growth, reduced recovery time and fatigue, and preventing muscle wasting.

Get it here

PB2 Powdered Peanut Butter

Peanut Butter Powder

Goldberg also adds peanut butter powder to his protein shakes. Powdered peanut butter boosts energy, fills you up, is convenient to carry and it has a long shelf life.

Get it here

Bill Goldberg’s Lifestyle

Nap Time

Goldberg keeps his energy up by including daily naps in his daily schedule.

Serious About Recovery

In addition to getting as much sleep as he can, Goldberg gets massages, cryotherapy, and uses a massage chair to help with recovery.

First-Class Parents

Goldberg’s dad was a doctor who attended Harvard and Johns Hopkins University. His mother is a classical violinist who also created an award-winning orchid.

Classic Car Obsession

Goldberg owns over 2 dozen vintage vehicles, including an AC Cobra, Boss 429 Mustang, and a Plymouth Barracuda.

Nice Jewish Boy

Goldberg is famous for blowing the wimpy Jewish guy stereotype out of the water. That said, he is observant and famously refuses to wrestle on Yom Kippur.

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Goldberg on Being Jewish

‘I wanted to give the Jewish public someone to hold onto as a positive role model.’

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Goldberg on Parenthood

‘Having children changes your outlook 100%.’

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Goldberg on Rudeness

‘Disrespect is my biggest pet peeve.’

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Goldberg on Himself

‘Let’s be honest, I’m an athlete, not an entertainer as much.’

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Goldberg on Goals

‘The deal is that I hold myself to an extremely high standard…It’s unattainable, but it drives me to be the very best in everything I do.’

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Goldberg on His Name

‘The stupidest question I get is “Is Goldberg your real name?” I tell people, “No, my real name is Killer, but I wanted a much more menacing name, so I picked Goldberg.”’

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Goldberg on Today’s Youth

‘Kids are soft these days, period, end of the story, in every respect.’

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