Chris Brown

Born: 1989

Born in Virginia, Chris Brown was interested in music from the time he was a little boy. He taught himself to sing and dance and performed in his church choir as well as in local talent shows. When he was 13, Brown was discovered by Hitmission Records. He signed with Jive Records in 2004 and moved to New York in 2005 to further his career. Brown’s self-titled album debuted at #2 on the Billboard 200, and went on to be sell 3 million copies around the world. To date, he has sold over 140 million records worldwide. He has also won a Grammy and 15 BET Awards among other accolades. In 2007, Brown landed a role on The O.C. and also appeared in the film Stomp the Yard. Brown creates street art under the name Konfused. He has had run-ins with the law for substance abuse, domestic violence and other issues. Brown has 1 child with aspiring model Nia Guzman and another with Ammika Harris. He has millions of followers on social media.

Known For:

Chris Brown’s Diet


As his abs prove, Brown doesn’t mess around with his diet. He eats clean and counts calories. He steers clear of junk and especially fatty foods. His top picks for what to eat include tuna, fresh fruit and fresh juice. When he really wants to look ripped, he’ll cut his meals down to just 1 per day. Brown drinks a lot of water to stay hydrated and healthy.

Estimated Macros

  • Low Fat 15% 15%
  • Mid-High Protein 30% 30%
  • Medium Carb 25% 25%

Diet Details


Calorie Countdown

Brown allows himself a wide range of foods. So long as he sticks to his calorie count each day, he lets his taste guide him.


Eat Fresh

Brown is a big fan of fresh fruit and fresh orange juice. Fruit is a great way to satisfy a sweet tooth while still eating healthy.


Stay the Course

Brown doesn’t go for fad diets. He has a plan for healthy eating and sticks to it.


Prison Diet

In case anyone needed another reason to avoid going to prison, Brown gained 35 lbs. after 108 days behind bars.


Getting Ripped Diet

Brown says when he’s prepping for a role or show, he only eats 1 meal per day to really make his muscles pop.

What to Eat














Fresh Fruit


Fresh Orange Juice




Protein Shakes



What to Avoid


Fatty Foods


Added Sugar


Processed Food


Junk Food


Trans Fats


Chemical Additives


Artificial Ingredients


Brown on Gaining Weight In Prison

‘I couldn’t fit in my jeans.’


Brown on His Self-esteem and Prison Weight Gain

‘I was scared to go out.’


Brown on Health

‘Body is a blessing.’

Chris Brown’s Workout Routine

Weekly Routine

Cardio King

Brown loves to do cardio. Whether it’s dancing or basketball, he’s down with getting sweaty.

Core Training

To keep his abs looking fab, Brown does targeted exercise such as push-ups, planks, and crunches.

Dance Master

Brown has been called the best singer-dancer of the century. He’s a master of free style, has fast footwork, and is a mean breakdancer. He credits Michael Jackson as his inspiration for both singing and dancing.

Daily Dose

Brown works out at least 5 days a week for 1-2 hours at a clip.

More Cardio

Besides dance and basketball, Brown likes to run, outdoors when possible. But if not, he’ll hit the treadmill for 30-40 minutes at a medium pace.

Bodyweight Circuits

For his core, Brown does simple yet effective exercises to keep his abs ripped.

Exercise Style


A Chris Brown Routine


Weight training:
Do 8-15 reps x 3 sets. Rest: 30 sec between sets
Bench press
Incline bench press
Flat bench dumbbell press
Flat bench dumbbell fly
Pec fly
Chest press
Cable crossovers

Do 8-15 reps x 3 sets. Rest: 30 sec between sets
Military press
Arnold dumbbell press
Seated side lateral raise
Machine shoulder press
Dumbbell front raise
Pulley side lateral raise
Rear delt fly

Do 8-15 reps x 3 sets. Rest: 30 sec between sets
Lat pulldown
Back lat pulldown
Single-arm cable rows
V-bar cable rows
Single-arm dumbbell rows
Bent-over rows

Do 8-15 reps x 3 sets. Rest: 30 sec between sets
Biceps curls
Isolation dumbbell curls
Barbell curls
Hammer preacher curls
Cable curls
Triceps chest press
Triceps overhead press
Skull crushers
Rope pushdowns
Triceps dips

Do 8-15 reps x 3 sets. Rest: 30 sec between sets
Front squats
Leg press
Leg curls
Stiff-leg deadlift
Calf raises

Targeted core exercise:
Do 20 reps x 3 sets. Rest: 30 sec between sets
Bicycle crunches
Russian twists
Hanging leg raises
Side hanging leg raises
Toes to bar
Plank hold
Side plank hold


Brown on Getting Back Into Shape After Being in Prison

‘After a while, I went and played a lot of basketball, a lot of cardio.’


Brown on His Other Way of Getting Fit

‘I was always dancing…trying to get my body back.’


Brown on Dance

‘Dance is my escape when I want to let loose and have fun.’


Brown on Why He Loves Dancing

‘Dance evokes emotion, and music evokes emotion, and makes everything come together.’


Brown on Why People Should Enjoy Dancing

‘People in general, there’s a natural thing for them to want to move.’

Chris Brown’s Supplements

Besides the occasional protein shake, Brown is keeping quiet on the subject of supplements. So, below are options that can benefit anyone following a similar diet plan.

Protein Powder

protein shake

Brown likes his protein shakes and drinks a lot of fresh orange juice which is full of the antioxidant power house vitamin C.

See best products



He also follows a calorie-restricted diet, which can sometimes make it difficult to get all the essentials. A multivitamin is always a smart pick, as is fish oil which boosts immunity and mood while fighting inflammation.

Get it here

green supplement

greens supplement

Brown eats his veggies, but if you don’t get enough, try a greens supplement.

Get it here



Brown works out hard, making electrolytes a wise choice to prevent muscle cramps and to get quality sleep.

Get it here



Brown also eats whole foods like oatmeal, but many people lack sufficient fiber which can help you feel full while promoting weight loss.

Get it here

Chris Brown’s Lifestyle

Skyrocket Career

Brown’s debut album was produced in less than 8 weeks. He had 50 songs already recorded, and 14 made the final cut.

Hot Ticket

Brown has won numerous awards. He has had 82 songs hit the Billboard Hot 100 so far.

The Infamous Mr. Brown

Brown is infamous for being charged with felony assault against ex-girlfriend and superstar Rihanna. He received 5 years probation and 6 months of community service.

Anger Management

In 2013, Brown was sentenced to 3 months of anger management rehab, which jeopardized the release of his album X. X was eventually released on his birthday the following spring.

Proud Daddy

Brown has 2 children with 2 different women: daughter Royalty with Nia Guzman and son Aeko with Ammika Harris. He is not currently in a relationship with either mother.

Apparel Fetish

Like fellow singer Drake, Brown also has a huge collection of sneakers. There’s no exact count, but it’s above 1,000 pairs that are housed in multiple rooms. He also owns a significant amount of hats and a department store’s worth of clothing.


Brown on His Time in Prison

’It was a humbling experience for me to become a man and mature.’


Brown on Life

‘Life is a learning experience, so I’m learning as I go.’


Brown on Happiness

‘If you’re not happy being single, you’ll never be happy in a relationship.’


Brown on Love

‘Love is something I’m still learning. It’s just an obstacle that I haven’t mastered yet. I think that’s my biggest hurdle in life.’


Brown on Trust

‘Be careful who you trust and tell your problems to.’


Brown on Mistakes

‘I can say that I am only human and I have made mistakes.’


Brown on Himself

‘I would say I’m an inspirational guidelines book. You can take my life story or scenarios or songs and relate them and apply them to your everyday life.’


Brown on His Sneaker Collection

‘It’s like high school. You want to be the freshest.’

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