Brandon Carter Workout And Diet

Fitness Influencer


Brandon Carter grew up in Chicago. He became a personal trainer at age 18, and got a college degree in marketing. He  also dabbled in rap but his music career did not take off. To make ends meet, Carter got into drug dealing, but after the death of his father, he turned his life around and set up an online coaching business. Carter has modeled for many fitness brands including Puma, Nike, Adidas and Men’s Health and is a best-selling author of several fitness books including Ultimate Cuts and Online Trainer Secrets. He has millions of followers on social media. Carter is 6 feet, 2 inches tall. He weighs about 190 lbs.

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Brandon Carter’s Diet

Diet Summary

Carter follows the ketogenic diet which is high in fat, low in carbs, and includes a moderate amount of protein. He usually has 4 meals a day and his staples include eggs, bacon, cheese, avocados, olive oil, butter, leafy greens, and protein shakes. He supplements with whey protein, BCAAs, glutamine and a multivitamin. He drinks a lot of water each day, which is especially important when you go low-carb.

Estimated Macros

Medium-High Protein

High Fat

Low Carb

Diet Details

Low Carb Life

Carter fuels his amazing physique with fat. Fat is a slower-burning fuel than carbs, which means no blood sugar spikes and long-lasting energy throughout the day.

Fish Is Delicious

Carter powers up with 2 tins of sardines each morning. He says they’re not only delicious, but they’re also an incredibly efficient way to get a bunch of important nutrients, like protein and omega 3-s, and are low in carbs.

Protein Power

Carter also feeds his muscles protein at every meal, including eggs, bacon, beef, and chicken.

Switch It Up

Protein shakes are a staple for Carter, but when he wants something a little more filling, he has a cheese stick.

String Cheese Tip

Carter’s tip on how to make a cheese stick taste better is to let it warm up, either by sticking it in the microwave or in his pocket.

Keto Treat

Skipping dessert can be one of the most challenging parts of the keto diet. Carter’s tip for a keto treat is to put stevia on cream cheese. He says it taste just like cheesecake.

What to Eat

  • Sardines
  • Eggs
  • Meat
  • Bacon
  • Cheese
  • Avocados
  • Spinach
  • Salads
  • Oatmeal (occasionally)
  • Butter
  • Olive oil
  • Whey protein
  • Olive oil
  • Glutamine
  • BCAAs
  • Multivitamin
  • Water

What to Avoid

  • Empty carbs
  • Fast food
  • Processed foods
  • Junk food
  • Additives
  • Chemicals

Carter on breakfast

I start my day on two cans of sardines.

Carter on his diet

I eat a high protein version of the keto diet…I notice that I can eat take my protein super high and still stay in ketosis.

Carter on food

I don’t eat food based off how it tastes. Food is fuel for me.

Carter on a typical keto meal

The fattiest keto sirloin…along with some Brussels sprouts and zero-calorie grape soda.

Carter on the price of eggs

I eat eggs all the time…I’d pay 10 bucks an egg if I needed to.

Carter on snacks

I eat a lot of string cheese.

Carter on carbs

You wanna eat pancakes like a child? That’s why you’re poor and fat.

Brandon Carter’s Workout Routine

Workout Routine

Trial and Error

Carter believes there is no one ‘right’ way to work out, and that he found his best routines through a process of trial and error.

No Equipment Necessary

Carter is a big fan of calisthenics, meaning exercises that require no or little equipment, like push-ups, crunches, pull-ups, and burpees.

Consistency Is Key

Carter says the main way to achieve your goals, fitness or otherwise, is to make a plan and stick with it.

Daily Dose

Carter works out most days, either on his own or with clients. He varies his routine to keep it interesting.

No Bro Split

Carter isn’t a fan of the classic bodybuilding split where you focus on one body part or muscle group per day. He prefers to do full-body routines, including squats, presses, rows, and TRX exercises.


For his cardio, Carter digs high-intensity workouts (HIIT), doing battle ropes, and hitting the punching bag.

Bike to Work

Carter also uses a treadmill desk and a bike desk so he can get cardio in while he works.

Exercise Style

A Brandon Carter Full Body Routine

Barbell squats
Kettlebell swings
Incline barbell bench press
Barbell bent-over rows
Handstand push-ups
Overhead presses
T-bar rows
TRX curls
TRX skullcrushers
Battle ropes
Treadmill desk
Bike desk

Carter on the best way to build killer abs

Rope crunches…Arch your back like you’re Beyonce.

Carter on shoulder handstands

I do this every day…Super simple and effective…You’ll have big, strong shoulders in no time.

Carter on fitness motivation

My rule is I can only play Smash Bros when I’m doing cardio.

Carter on how he inspires fitness clients

I would ask them why they want to lose that weight, [and] what would that do for them?

Brandon Carter’s Supplements

performance inspired whey protein

Whey Protein

Carter supplements with whey protein to build muscle, curb cravings, and reduce muscle wasting.

BCAAs by 1st Phorm


Carter includes BCAAs in his daily supplement routine. Branched-chain amino acids boost endurance, power, and blood flow to muscles, improving performance at the gym and speeding recovery.



Carter supplements with glutamine for its many benefits, including muscle gains, exercise performance, immune function, and digestion.



Carter eats a fairly limited diet making a multivitamin a must.

Brandon Carter’s Lifestyle

Sleep Is Key

Carter trained himself to get up at 4 am by placing his alarm across the room, but he says it’s just as important to get those zzz’s which means going to bed early.

Needs Must

While Carter was trying to get his fitness business off the ground, he worked 2 other jobs at the same time.

Simple Rules for Success

Carter says you don’t have to have a huge online following to be successful. In fact, if you have just 25 clients who pay you $80 a week each, that adds up to over $100K per year.

Track Your Macros, Track Your Dough

Carter says one of the biggest mistakes people make is to not track expenses. He says they’ll track little details like calories and macros, but not have a clue about important stuff, like how much they’re spending.

NBA Accounting

To grow his wealth, Carter developed a system of accounting called Never Broke Again. He has 5 bank accounts: all income comes into one account, then he devotes 50% of it growing his capital, 30% to pay bills, 15% for taxes, and 10% for fun.

Hard Lessons

Carter says his father inspired him, but he still made some poor decisions. It took the death of his dad to decide to get his life back on track.

Improving Lives

Carter loves being a fitness coach because he helps people achieve their goals in health and in life.

Level Up

Carter wore a glucose monitor for a month to see how different foods impacted his blood glucose. He subsequently changed his diet, which resulted in improved energy and productivity.

Success Breeds Success

Carter says his business isn’t successful because he has millions of social media fans, but rather he has millions of fans because he is successful in business.

Carter on his trick for getting up at 4 am

I put my alarm across the room…but it’s also critical that you go to sleep early.

Carter on success

I built my business, THEN built my following.

Carter on internet fame

Being internet famous does NOT equate to wealth.

Carter on getting followers

Building a huge social media following is a FULL TIME JOB.

Carter’s advice on how to earn a living

Get the money first, and the fans will follow.

Carter on the importance of tracking finances

Almost none of you broke [people] are doing this with your money.

Carter on bravery

You need more courage. The only way to do that is practice.

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