Chris Heria Workout and Diet

Fitness Expert
Born: 1991

From Miami, Chris Heria was always interested in fitness and worked out in public parks near his home. He became a Barstarzz athlete and traveled the world competing and holding workshops for the brand. Heria then founded the fitness company Calisthenics Academy offering tutorials for fitness enthusiasts of all levels. He built up a following on YouTube and developed a fitness app that he named ThenX. Heria has one son. He has millions of followers on social media and he also teaches live classes. Heria is 5 feet, 9 inches tall and weighs about 155 lbs.

Known For:

Chris Heria’s Diet

Summary

Heria works out all the time, but he still considers diet to be an essential component of fitness. He counts his macros and engages in intermittent fasting, but varies his fasting sessions based on what time he plans to workout. On days when he does heavy lifting, his fast will be shorter and he will consume more carbs. In general, however, he takes a pass on breakfast and only has something light before his workout, such as a banana. He eats the usual suspects: chicken, salmon, eggs, broccoli, leafy greens, and whole grains like quinoa along with whey protein shakes and other supplements. He is serious about his water intake and starts sipping first thing every morning.

Estimated Macros

  • Variable Carb 30% 30%
  • Low-Medium Fat 20% 20%
  • High Protein 60% 60%

Diet Details

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Torch That Fat

To keep his 6-pack, Heria prefers to work out on an empty stomach, or mostly empty. He might have a banana, along with BCAAs as his pre-workout.

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Plan It

Heria makes his shopping list based on 3 categories: protein, carbs, and snacks. When he shops with a list, he is less tempted to pick unhealthy items.

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Drink Up

Heria passes on the food first thing, but he does have water along with some supplements like fish oil, collagen, glutamine and biotin.

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Counting (Ma)Cros

Heria says if you’re looking to gain muscle, you must focus on getting enough protein which means counting macros. Without paying close attention to what you’re taking in, gains will likely be a lot slower.

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Do Not Skimp on Veggies

A lot of people would rather supplement than eat their greens; not Heria. He often has 4 cups of veggies in a single meal.

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Sensible Choices

Heria is not a ‘do as I say, not as I do’ kind of guy. He is sincere about health and eats clean most of the time. Lunch is often chicken breast and broccoli along with some quinoa, and dinner might be omega-3-rich salmon, more quinoa and a bunch of vegetables.

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Solid Snacks

Heria bedtime snack is whey protein with Greek yogurt to help him sleep and recover. Everything he eats promotes health and wellness.

What to Eat

R

Water

R

Bananas

R

Chicken Breast

R

Ground Turkey

R

Turkey Bacon

R

Eggs

R

Salmon

R

Spinach

R

Asparagus

R

Peppers

R

Quinoa

R

Black Beans

R

Chick Peas

R

Greek Yogurt

R

Greek Yogurt

R

Greek Yogurt

R

Jell-O

R

Whey Protein

What to Avoid

Q

Empty-calorie Food

Q

Fast Food

Q

Junk Food

Q

Fried Food

Q

Refined Sugar

Q

Chemicals

Q

Artificial Additives

Q

Hydrogenated Oils

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Heria on Diet

‘If you’re not already doing so, being very aware of your macronutrients and having a balanced diet will immediately give you results.’

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Heria on Tracking Macros

‘It was a lot of trial and error for me in the beginning, but if I had counted my macros, I probably would have gained a lot more muscle faster.’

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Heria on Eating Before a Workout

‘A lot of guys like to eat around 8 in the morning. I like to fast. It feels most comfortable to me.’

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Heria on Intermittent Fasting

‘I’ll probably eat for the first time, lunch, around 2 pm…It’s a personal thing for each and every person.’

Chris Heria’s Fitness Routine

Weekly Routine

Morning Rush

Heria gets his first workout in the morning. He hits it hard first thing: 100 push-ups and 100 pull-ups, and that’s just the beginning.

No Gym Required

Heria grew up using whatever he could get his hands on to exercise, and proves that fancy equipment and expensive gym memberships are not necessary to get a ripped physique.

Helping Hand

Heria says a big part of the reason he developed his fitness program was to help people avoid the mistakes he made.

Crossover Benefits

Heria says one of his biggest motivations to get strong was the effect it had on other areas of his life, such as the improvement in his skateboarding skills.

Daily Dose

Heria works out 5-6 days a week for at least 2-3 hours. Because not everyone has this much time to devote to working out, Heria developed several quick routines that still give results.

Stretching Matters

Heria considers the warm-up essential to prevent injury. He always stretches both before and after working out.

Cardio of Choice

Heris does 10 minutes of cardio as part of his warmup routine. He often uses a rowing machine, but it can be anything that gets the blood flowing.

Exercise Style

Z

A Chris Heria Workout

Chest: Use weighted vest if desired
Push-up: 25
Ring dip: 12
Push-up with bar: 25
Ring push-up: 12
Decline push-up: 25

Back
Warm up:
Spiderman push up across: 5
Mountain climbers: 45 sec
Plank: 45 sec

Do 4 sets of the following:
Barbell deadlift: 5
Bent-over row: 7
Pull-up: to failure
Single-arm dumbbell row: 7
Barbell curl: to failure
Australian pull-up: to failure

Shoulders:
Do 3 sets of the following:
Single-arm pull-up: 4
Tuck planche press to handstand: 6
Barbell military press: 10
Handstand to 90-degree push-up: 10
Dumbbell rear delt fly: 12
Handstand push-up: 8

Legs
Do 4 sets of the following
Jump squat & hold: 15
Alternating lunge & hold: 20
Sumo squat: 20
Jumping jacks: 45 sec
Calf raise & hold: 20
Pistol squat: 8
Wall sit: 45 sec
Box jump: 15

Arms
Do 3 sets of the following:
Pronated curl, back to wall: 10
Supinated curl: 10
Neutral curl: 10
Overhead triceps extension: 10
Laying dumbbells extension: 10
Supinated triceps kickbacks: 10

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Heria on the Right Way to Breathe

‘If you exhale all your air going up on your squat, you’re going to be able to deliver more power, which is going to increase your repetitions.’

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Heria on Making Progress

‘If I’d known exactly what progressions to do, in the exact order, I would have achieved these exercises way sooner, and I would have hit way less plateaus in the process.’

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Heria on Motivation

‘Every time I would see improvements in my strength…I would see it transfer over into my other physical activities.’

Chris Heria’s Supplements

BCAA

BCAAs

Heria starts his day with a dose of branched-chain amino acids (BCAAs) which grow muscle, decrease post-workout soreness, reduce exercise fatigue, and prevent muscle wasting.

Get it here

Collagen

Collagen

Another one of Heria’s AM sups is collagen. Collagen is the most abundant protein in the body. It makes up your muscles, tendons, skin, and hair, it starts to break down in your 20s. Supplementing can improve joint health, prevent bone loss and even make your skin firmer.

Get it here

Biotin

Biotin

Heria also uses vitamin B7 or biotin. Biotin is needed to build and repair muscle and other tissues. It promotes a healthy metabo-lism, as well as heart, thyroid, and brain function. It can help bal-ance blood sugar, and can also give you stronger hair and nails.

Get it here

Glutamine

Glutamine

Glutamine also makes it into Heria’s morning supplement cock-tail for good reason. This essential amino acid offers a lengthy list of benefits. It promotes muscle growth and performance and prevents wasting, burns fat, helps regulate blood sugar, im-proves digestion, and boosts brain function as well as immunity.

Get it here

Omega 3 Fish Oil

Fish Oil

Heria takes fish oil which is full of healthy omega-3s. Fish oil tames inflammation, is good for your heart, supports eye health and it may even strengthen your bones.

Get it here

Protein Powder

Whey Protein

Heria often takes whey protein at night. Whey protein helps grow and maintain muscle mass. It can decrease inflammation throughout the body and regulate blood pressure, blood sugar and blood lipid levels. It also helps you feel full and curb crav-ings.

Get it here

Chris Heria’s Lifestyle

Burn Fat While You Snooze

To burn calories while you’re asleep, Heria recommends doing a high interval exercise routine before you go to sleep. Another tip: skip the pizza and ice cream before bed. They wreak havoc with blood sugar, lowering your chances of getting quality Zzzs.

New Year, New Workout

Heria is always looking for new ways to challenge himself, and one of them was to try out Muay Thai boxing. While it is very physical, it is also considered a spiritual practice.

Tip Top Tutor

Heria demos all kinds of neat tricks on his YouTube channel, from how to do a super high pull-up to the easiest way to perform a human flag.

Go Zen

Heria is a single dad to his son Zen who turns 10 in 2021. Each birthday, Zen adds a new strength challenge for each year of his life.

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Heria on his Childhood

‘Growing up in Miami was hot, so you spend most of your time outside in the sun, hanging out with your friends.’

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Heria on Rocketing Up Through The Fitness World

‘Soon I found myself traveling all over the world, competing, teaching, meeting some amazing people, and creating some of my greatest memories.’

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Heria on His Career Path

‘I didn’t know what this was all leading up to, but it felt right. After developing an arsenal of knowledge and perfecting my craft, I came back home to open the first Calisthenics Gym in Miami.’

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Heria on ThenX

‘ThenX is a lifestyle…It’s a family.’

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Heria on His Success

‘We’re growing crazy, like, every single week.’

Recommended Products

Weighted vest
Weighted vest
Pull up bar
Pull up bar
Dumbbells
Dumbbells
Planche bars
Planche bars
AmazonBasics Cast Iron Kettlebells
Kettlebells
Gymnastic rings
Gymnastic rings
Chris Heria workout music
Chris Heria workout music
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