Eddie Hall Workout and Diet

Professional Strongman
Born: 1988

Eddie ‘The Beast’ Hall is from England. As a teen, he swam competitively and and played rugby. Hall was expelled from high school and so instead he began going to the gym. He then got a job as a mechanic and began training and competing as a bodybuilder. After just a couple of years of training, he won the title of England’s Strongest Man. He went on to win Britain’s Strongest Man every year since, and in 2017, he was named World’s Strongest Man. In 2019, he earned the Guinness Record for his 500 kg (1,102 lb.) deadlift. He had a cameo appearance in Transformers: The Last Knight and did an appearance on the British reality show, Celebs in Solitary. Hall has millions of followers on social media. He is 6 feet 3 inches tall and weighs about 310 lbs.

Known For:

Eddie Hall’s Diet

Summary

Hall recently lost 70 lbs. through a combination of dietary changes and exercise. Even though he still consumes an incredible 10,000 calories per day, he mostly aims for nutrient-dense foods, such as organic eggs, fruit, veggies and animal protein and plenty of pasta. When he was in heavy duty training, he would eat up to 8 meals per day, and although he eats more than his fair share of cheesecake, he says force feeding isn’t as much as it sounds. He sometimes has to set an alarm to wake himself in the middle of the night to take in more protein. Hall drinks tons of fluids in the form of water, cranberry juice and green tea. He avoids coffee and didn’t drink alcohol for years, although after winning Strongest Man in the World, he relaxed that rule and now enjoys an occasional beer.

Estimated Macros

  • Medium Fat  30% 30%
  • Medium Carb  30% 30%
  • High Protien 60% 60%

Diet Details

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Rise & Rinse

Hall starts his day with a liter of water to ‘clean everything out.’

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Epic Meals

First breakfast for Hall consists of 4 eggs, 5 pieces of bacon, 5 sausages, toast, beans and tomatoes. This gets washed down with a liter of cranberry juice. Second breakfast is a modest bowl of oatmeal and fruit. Lunch is a 16 oz. steak, pasta and veggies while dinner is a mind-boggling 2 lbs. of meat and 2 lbs. of pasta, followed by half a cheesecake.

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Astute About Antioxidants

Hall drinks a lot of cranberry juice because it’s rich in antioxidants.

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Cheat Day?

Hall’s ‘cheat’ might be stealing a chicken nugget off of one of his kids’ plates. He has been known to eat an entire cheesecake just to pack in the calories.

What to Eat

R

Eggs

R

Oatmeal

R

Fruit

R

Bacon

R

Sausage

R

Beans

R

Full-fat milk

R

Bread

R

Green Tea

R

Coconut Oil

R

Bananas

R

Full-fat Greek yogurt

R

Pasta

R

Chicken

R

Steak

R

Vegetables

R

Peanut Butter

R

Cranberry Juice

What to Avoid

Q

Junk Food

Q

Alcohol (while training)

Q

Coffee

Q

Artificial Sweeteners

Q

Chemical Additives

Q

Fast Food

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Hall on Stoking the Engine

‘First think in the morning you need to kick start your appetite and get a dose of protein.’

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Hall on Breakfast

‘Breakfast is the most important meal of the day; this is where most people will make their fist big mistake if they’re trying to lose weight.’

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Hall on Coffee

‘The caffeine in your morning coffee stops an enzyme called amylase from working correctly, which is located in your mouth and gut, and breaks down starchy carbs.’

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Hall on Cheesecake

‘Sometimes I’ll have cheesecake — just anything that’s high calorie because that’s what I need for the training.’

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Hall on his Weight Loss

‘I’m not going to walk around at 28 stone [400 lbs.] until I’m 48. My plan is to win the World’s Strongest Man, walk away gracefully, and live a long life.’

Eddie Hall’s Fitness Routine

Weekly Routine

Epic Workouts

When in training for the Strongest Man, Hall worked out 4 hours a day, working 2-3 body parts at a time.

Consistency Is King

Hall says he never missed a workout session or a recovery session — or a meal while he was working toward his goal of winning the Strongest Man.

Fierce Recovery

Hall says his intense physical therapy, ice baths and hyperbaric chamber sessions is what gives him the edge over his competitors.

Six Rep Max

Hall’s method is to work at 80-90% for 6 reps.

Combo Routine

Some strongmen separate event training from their gym days, but Hall always combined the two, believing that doing so more closely simulates a competition scenario.

Light Cardio

Twice a week, Hall does cardio, such as flipping tires or swimming. He can do 2 lengths in 45 seconds and says he likes swimming because it keeps him flexible.

Exercise Style

Z

An Eddie Hall Workout

Some of Eddie Hall’s records:
Squat: 405 kg (891 lbs)
Deadlift: 500 kg (1,102 lbs)
Deadlift w/ 18” bar: 536 kg (1,182 lbs)
Bench: 300 kg (660 lbs)
Log Lift: 213 kg (469 lbs)
Axle Press: 216 kg (476 lbs)
Leg Press: 1000 kg (2,200 lbs) x 10 reps

Z

The Workout

This can be done by anyone; simply adjust the weight to your abilities.

Deadlift: 8 sets
Rest for 2 min. between each of the first 4 sets.
20% max weight: 6 reps
30% max weight: 6 reps
40% max weight: 5 reps
60% max weight: 4 reps
Rest for 5 min. between each of the final 4 sets.
70% max weight: 3 reps
80% max weight: 2 reps
90% max weight: 1 reps
50% max weight (speed pull): 3 reps

Lateral Pull Downs: 12 reps x 3 sets
Rest for 3 min. between each set.
60% max weight
80% max weight
100% max weight (almost impossible to do 12 reps)

Seated Rows: 12 reps x 3 sets
Rest for 3 min. between each set.
60% max weight
80% max weight
100% max weight (almost impossible to do 12 reps)

Stiff-Leg Deadlift: 12 reps x 3 sets
Rest for 3 min. between each set.
60% max weight
80% max weight
100% max weight (almost impossible to do 12 reps)

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Hall on his Routine

My workouts are based on very heavy, very fast movements using weights, the science behind it being that the faster you move a weight, the more fast twitch fibers you rip and then repair.’

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Hall on Technique

‘Strength is obviously the main thing when it comes to being a strongman, but you’ll go nowhere without honing the right technique.’

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Hall on Sacrificing For The Win

‘I was teetotal for years. It took me 10 years of hard work, 24/7, but I fulfilled my dream.’

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Hall on Setting Goals

‘I said I’d deadlift half a ton, and I did it!’

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Hall on Exercising When He Was Just a Lad

‘When I was 10 years old, I would get up at 5 in the morning, cycle to the swimming baths, do an hour and a half session, then cycle to school, then cycle back to the baths.’

Eddie Hall’s Supplements

Protein Powder

Protein Powder

To build muscles like Hall’s he needs to supplement with protein all day long, in the morning, before working out, before bed, even in the middle of the night.

Green Tea

Green Tea

Hall is informed about health and drinks green tea for its antioxidant content.

BCAAs

BCAAs

Hall takes branched-chain amino acids to help reduce fatigue while working out, to build muscle, and to reduce soreness and muscle damage.

ZMA

Taurine

Hall takes taurine, an amino acid that can help burn more fat when working out, as well as give your mood a boost.

Glutamine

Another amino acid Hall takes is glutamine because it improves the metabolism of protein and reduces muscle breakdown.

Multivitamin

Multivitamin

Even though he eats a lot, Hall still supplements with a daily multivitamin.

Coconut Oil

Coconut Oil

Coconut oil contains medium-chain fatty acids (MCFAs), which make it easy to digest. It also supports immunity, boosts metabolism and aids with recovery.

Maltodextrin

Maltodextrin

Maltodextrin causes a spike in insulin, which can help with muscle gain in bodybuilders. It can also help prevent muscle loss.

Creatine

Creatine

Hall also takes the amino acid creatine, which increases stores of ATP, or energy your body uses for fast, intense moves.

ZMA

ZMA

ZMA is a combination supplement of zinc, magnesium and vitamin B-6 which boosts muscle recovery, increases muscle size and strength. It also strengthens immunity and can help with fat loss.

Eddie Hall’s Lifestyle

Take Sleep Seriously

Hall had to sleep with an oxygen mask due to sleep apnea that was exacerbated by his enormous size.

Power House

Tests show that each of Hall’s legs has the same strength as the Vauxhall Corsa car. In another test, Hall’s aerobic capacity measured 2,444 watts, the highest ever seen.

Career Moves

What’s next for Hall? He says possibly Olympic weightlifting, or maybe acting.

Multi-Sport Edge

Hall credits competitive swimming and rugby he played as a teen as giving him a strong base to work from.

Not Always Fun

Hall has suffered from torn muscles and detached ligaments, and once he even had an eye pop out of its socket.

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Hall on Himself

‘Yes I’m doing damage to my body now. The human body isn’t meant to be this size.’

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Hall’s Tips to Future Strongmen

‘My advice for any kid wanting to become a strongman is to take up a sport like rugby or swimming first, then hit the weight later.’

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Hall on Strongmen

‘I think a lot of people probably don’t assume that strongmen are particularly bright, but I’m always amazed by how intelligent and successful the other competitors are.’

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Hall on his Retirement

For the people that keep asking why I don’t compete at the World’s Strongest Man anymore, simple: I choose to live a healthier life now and enjoy the fruits of my labor.’

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