Calum Von Moger Workout and Diet
Calum Von Moger grew up on a farm in rural Australia with 5 siblings. Always active, he played soccer for many years as a child and teen. When he was 14, he started going to the gym with his brother and was soon hooked. Von Moger won his first competition in 2010. In 2011, he was selected to compete in the WFF Junior Mr. Universe, which he won. He went on to win the WFF Pro Mr Universe in 2015, and he also starred in Generation Iron 2. Von Moger suffered injuries in 2017 and ’18, and his recovery was chronicled in a documentary called Calum Von Moger: Unbroken. Von Moger aka ‘Arnold 2.0’ played Arnold Schwarzenegger in the 2018 film Bigger. He has also modeled for Gucci. Von Moger offers online training and has a supplement line called Staunch. His YouTube day-in-the-lifestyle vlogs are very popular and he has millions of followers on social media. Von Moger is 6 feet 2 inches tall and weighs about 245-255 lbs.
Calum Von Moger’s Diet
Bodybuilders must pay as much attention to their diet as they do lifting, and although he doesn’t count calories in the off-season, Von Moger does weigh his food when he’s getting ready for competition. He’ll have 6 meals when he’s bulking and 5 when he’s cutting. They contain the usual suspects of chicken, rice, broccoli, eggs, and protein shakes. His extra treat when he’s not prepping is Nutella on toast. He always makes sure to drink plenty of water, up to a gallon a day.
- Medium Fat 30% 30%
- Medium Carb 40% 40%
- High Protein 50% 50%
Hunting and Grilling
One of Von Moger’s favorite snacks is watermelon and cottage cheese, healthy and tasty. He also loves any home-cooked meal made by family and friends.
Power Up With Protein
Von Moger takes in protein at every meal. He rotates eggs, chicken, lean ground beef, tuna, and whey protein through his day.
Von Moger eats a fairly repetitive diet of chicken and rice or lean ground beef and sweet potatoes along with whey protein when he’s looking to cut.
Von Moger takes a more relaxed approach to diet than some in the off-season. He’ll have sugar cereal at breakfast and Nutella before bed.
Carbs Aren’t Evil
Von Moger’s combination of protein and carbs fuel his workout. He burns them up like a beast.
What to Eat
Sugar Cereal (bulking phase only)
Nutella (bulking phase only)
What to Avoid
Von Moger on Sshaping Diet Values in Children
‘I learned to place a high value on food and nutrition at a young age.’
Von Moger on How He Gained Mass As a Teen
‘I ate cans of tuna and whole chickens.’
Von Moger on His Diet Today
‘My diet is basically like the food pyramid except it’s shaped like a box, and you can throw anything you like in there.’
Calum Von Moger’s Fitness Routine
Hit It Hard
Von Moger lifts as much as possible. His training is strict and focused, and he pays close attention to detail to maximize his physique.
Von Moger has had some setbacks with injuries and blood clots. He tore a biceps while attempting a 400-lb dumbbell curl and then ruptured his quad tendon and dislocated his kneecap when he fell off a literal cliff.
Focus on Form
Von Moger knows the importance of paying attention to what he is doing, and recommends everyone be fully present when lifting.
Von Moger follows a 4-day classic split routine, concentrating on 1 body part per day, and resting the other 3. He works out twice a day, late morning and early evening.
Necessary Warm Up
To prevent injury, Von Moger makes a point of getting his muscles prepped for exercise with a warm up because he works with heavy weights and low reps.
Von Moger mostly concentrates on lifting, but he likes to get out and takes his cardio in the form of swimming and mountain biking.
Naps Are Awesome
Von Moger knows that rest is key to muscle growth. He takes a midday nap whenever possible.
A Calum Von Moger Routine
Pec deck/fly: 15-20 reps x 3 sets
Incline bench press: 12 reps x 4 sets
Flat machine press: 12 reps x 4 sets
Dips: 15 reps x 3 sets
Incline dumbbell flys: 15 reps x 4 sets
Dumbbell pullovers: 12 reps x 4 sets
Wide grip late pulldown: 10-15 reps x 3 sets
Low cable pulley rows: 10 reps x 3 sets
Machine row: 10-15 reps x 3 sets
Seated cable row: 10-15 reps x 3 sets
Rack pulls: 10 reps x 3 sets
Leg extension: 15 reps x 5 sets
Front squat machine: 15 reps x 4 sets
Leg press: 15 reps x 4 sets
Hack squats: 15 reps x 3 sets
Standing barbell press behind the neck: 8-12 reps x 6 sets
Standing dumbbell press: 8-12 reps x 4 sets
Upright barbell row: 8-12 reps x 3 sets
Dumbbell lateral raise: 8-12 reps x 4 sets
Cable rear delt fly: 8-12 reps x 4 sets
Straight bar biceps curl: 10-15 reps x 4 sets
Alternating dumbbell curl: 8-12 reps x 4 sets
EZ bar preacher curl: 8-12 reps x 4 sets
Triceps cable pushdown: 8-12 reps x 4 sets
EZ bar skullcrushers: 8-12 reps x 4 sets
Cable rope overhead triceps extension: 8-12 reps x 4 sets
Von Moger on Training
‘I train by instinct, which means I don’t follow the rules others have made that might work for them.’
Von Moger on His Favorite Type of Physique
‘What I like are the old, classic physiques…Quality over quantity, bodies made in the 60s and 70s, aesthetic, with perfect symmetry and proportion.’
Von Moger on Classic Physiques
‘My ultimate goal would be to build a [classic] body like that one day. But then again, probably just a little bit better.’
Von Moger on His Injuries
‘I’ve never hit rock-bottom mentally and physically like this before.’
Calum Von Moger’s Supplements
Protein is a building block and Von Moger makes sure to get plenty every day. His Staunch supplement protein line has multiple kinds including whey, mass gainer, and vegan in a variety of flavors from vanilla to chocolate to pumpkin pie.
Calum Von Moger’s Lifestyle
When you’re looking to get ripped, Von Moger says 3 days of rest and recovery are essential. He also takes 2 naps during the day whenever possible.
Organization: The Key to Success
Von Moger grew up on a farm where he, his parents, and his 5 siblings all had a structured daily routine which he says helped create a disciplined mindset.
Von Moger says Steve Reeves in Hercules was his role model, and he hopes to likewise inspire children.
The Keys to the Gym
Not quite the keys to city hall, the gym owner where Von Moger worked out trusted him and his brother and would often leave the key for them so they could come any time.
New Ways of Recovering
Von Moger has partnered with a CBD company to offer supplements that reduce anxiety and aid in recovery to maximize training.
Von Moger discovered unexpectedly and not exactly happily that he is the father of a little boy. Von Moger sought full custody while the moth-er wanted child support.
Von Moger travels frequently, speaking to kids around the world about fitness and nutrition.
Big Muscles, Big Heart
Von Moger has a soft spot for wildlife conservation in Africa, and wants to use his platform to increase awareness of bigger issues than just muscles.
Von Moger on Motivation
‘My motivation comes from the conflagration burning inside me to be the best I can be in whatever it is I put my mind to.’
Von Moger on His Personal Motivation
‘My older brother was always stronger than me and I wanted to beat him.’
Von Moger on Winning
‘Winning my first-ever bodybuilding competition was a very proud moment for me, and it boosted me to continue bodybuilding.’
Von Moger on Achieving
‘Just like the oak sleeps in the acorn and the eagle waits in the egg, every great achievement started with a dream or a thought.’
Von Moger on Becoming a Father
‘Life is what it is. It wasn’t exactly expected and I didn’t know that I was the father for real until yesterday.’