Deontay Wilder Workout and Diet
Deontay ‘Bronze Bomber’ Wilder is from Alabama, and he had typical childhood dreams of being a pro football or basketball player when he grew up. Wilder briefly attended junior college, but married young and dropped out to support his family. He did not even try boxing until age 20, but 2 years later, he surprised the world when he won both the US Championships and the National Golden Gloves. Wilder also won a bronze meal in the 2008 Olympics. He went pro after the Olympics and has a 98% knockout record with 20 KOs in the first round. The only opponent he hasn’t knocked out is Tyson Fury. Wilder won the Ring Knockout of the Year in 2019 and is a two-time winner of Premier Boxing Champions Knockout of the Year. He was the WBC heavyweight champion from 2015-2020 until he lost to Fury. He has 8 children. Wilder has millions of followers on social media. He is 6 feet 7 inches tall and weighs about 212 lbs.
Deontay Wilder’s Diet
Wilder eats. A lot. He burns through food so fast, he can get away with eating pretty much anything and regularly eats fatty meats like sausage and steak, along with potatoes, bread and pancakes. He has 5-6 meals a day along with 2 protein shakes. Each meal contains a mix of protein, fats and carbs, and then a couple of hours later, he’s back for more. He eats steak, eggs, sausage, potatoes, sweet potatoes, you name it, he eats. Despite or because of the endless eating, he doesn’t enjoy it much and often feels too full.
- Medium Carbs 40% 40%
- Medium Fat 30% 30%
- High Protein 50% 50%
Feed the Machine
Wilder’s meals are epic: 1 breakfast, 2 lunches, 2 dinners and 2 protein shakes. He eats every couple of hours. He says he’s not really into it and only eats because people put food in front of him.
Although Wilder doesn’t consider himself to be a ‘morning person’ he packs the food in: pancakes, eggs, 2 kinds of sausage and a protein shake for breakfast.
Double Up on Lunch
First lunch for Wilder might be chicken, pasta, corn on the cob and garlic bread while second lunch will be a sandwich and some hard boiled eggs.
In the evening, Wilder will have not 1 but 2 steaks, one at each of his dinners. He doesn’t go for lean cuts however. He likes Salisbury steak slathered with gravy and a big T-bone.
When he’s not preparing for a fight, Wilder loves his pizza and Pepsi.
What to Eat
What to Avoid
Wilder on his First Meal of the Day
‘I eat me a good breakfast, from pancakes to Polish sausage to patty sausage and some good eggs.’
Wilder on His Diet
‘They just feed me food. I just eat it.’
Wilder on Spuds
‘I eat a lot of red potatoes. I eat a lot of yams.’
Wilder on The Burden of Eating all the Time
‘My stomach sometimes can be so fat that I have to rub it for hours. I’m not a big eater.’
Deontay Wilder’s Workout Routine
Wilder focuses primarily on sparring and mitt work, and very little on heavy weightlifting or speed exercises.
To spare his joints, Wilder often works out in the pool. He’ll wear an Aquajogger and stick to the deep pend where his feet don’t touch the ground. There he jogs, does in-place sprints, footwork and boxing technique.
Wilder also hits the water in a kayak or swimming in a lake when he’s at home in Tuscaloosa. He’s also been known to drag himself onboard moving motorboats as resistance training.
Weighted Vest Training
Wilder will do a variety of exercises wearing a 25-lb. vest: he’ll balance on a Bosu ball & carry dumbbells up and down stairs, varying the step pattern. (That one’s his least favorite.)
Light Weight Training
Wilder doesn’t lift heavy because it says it results in over development of the shoulders, and that your punches become pushes instead of snaps.
Hit the Mitts
Besides the pool, Wilder spends a lot of time sparring and doing mitt work.
A Deontay Wilder Routine
HIIT on treadmill: 30 sec x 30 reps, alternating 9-degree grade & rest.
Weighted vest & Bosu ball balance
Medicine ball catch
Weighted vest & dumbbells: walk up & down steps carrying 50-lb. DB
Pool work: Aquajogging, swimming, kayaking
Weight training: light weights
Wilder on Nature vs Nurture
‘To a huge degree, you’re born with [power]…You can improve power about 10% through conditioning and technique…But the best I’ve ever seen anybody is improve is about 10%.’
Wilder on Balance
‘A lot of fighters don’t train for balance, but that’s one of the most important things.’
Wilder on his Training Routine
‘I’ll come in [the gym] and just hit the mitts and spar. That’s it; no running, no conditioning and stuff, no heavy bag, no speed bag, no jump rope, no nothing!’
Wilder on Water
I love the water because it builds all your muscles in your body.’
Deontay Wilder’s Supplements
He may also take a post workout with BCAAs to aid with recovery. Exercise is good for the body, but it also creates free radicals, and taking antioxidants such as vitamins A, C and E can reduce damage from oxidative stress.
Wilder drinks two protein shakes every day. Protein is not only the foundation of muscle but also strengthens bone. It boosts metabolism and burns fat, helps you feel fuller, longer, and cuts down on cravings.
Wilder isn’t dishing on any other supplements he might take, but he probably takes a pre workout that contains a stimulant such as caffeine or beta-alanine to help alleviate fatigue so he can last during grueling training sessions. Creatine is another popular pre workout supplement because it builds muscle and increases energy.
Deontay Wilder’s Lifestyle
As a child, Wilder dreamed of being a pro ball player, but he married young and his first child was born with birth defects, pushing him to try boxing as a way to earn fast money.
Runs in the Family
Wilder’s younger brother Marsellos is also a professional boxer in the cruiserweight division.
Wilder’s loss to Tyson Fury resulted in more than just losing his title. He also needed surgery to repair a torn biceps that happened during the match. He denies rumors of a ruptured eardrum, but did receive stitches in the ear.
Wilder has an uncountable number of tattoos, and estimates he has spent over 1000 hours having them applied.
Wilder says boxing is his calling, but he believes he could excel in any sport, from tennis to golf to soccer.
Wilder on his Upbringing
‘I was raised by both parents up to 17. We had a good family.’
Wilder on Boxing
‘Boxing is my true calling. I’ve found my purpose in life.’
Wilder on Injuries in the Ring
‘I never want to hurt no one to the point so they can’t go back to their children.’
Wilder on His Children
‘You always pray for a healthy child, and in this situation, [my daughter] was born with Spina Bifida. We had choices on the table…but we decided to take on the challenge.’
Wilder on LeBron James
‘I’m always getting confused with LeBron James. Everywhere I go, I’m LeBron James.’
Wilder on Social Media
‘People can be too harsh, especially with social media. It brings a person down.’