Greg Doucette Workout and Diet
Bodybuilder
Born: 1975
Canadian-born Greg Doucette began weight training as a young boy. He became interesting in bodybuilding when he was 13, and won his first competition when he was 17 and weighed just 140 lbs. Doucette set the national record in bench press, lifting 342 lbs. while weighing just 148 lbs. He earned a Bachelors and Masters degree in Kinesiology, and ‘Coach Greg’ has trained thousands via his online fitness business. In 2010, he won the WPC World Championships Best Lifter Award. He also has a Guinness World Record for sumo deadlifts. Doucette has entered over 100 bodybuilding and powerlifting competitions. He has been showcased in many magazines including Planet Muscle, MuscleMag International and Flex. Doucette has over a million followers on social media. Heis 5 feet,6 inches tall and weighs about 195 lbs. and has gotten his body fat below 9%.
Known For:
Greg Doucette’s Diet
Summary
Like most bodybuilders, Doucette takes his diet seriously. That said, he does not believe that everyone needs to count macros to get ripped. He focuses on eating clean, limiting sugar intake, and focusing on overall caloric intake. He eats 5 meals a day and has a lot of veggies, especially in the form of salads. He also consumes lean animal protein like chicken, egg whites, and low-carb bread. He’ll have a protein shake each day, and of course he drinks plenty of water.
Estimated Macros
- Low Carb 25%
- Medium Fat 35%
- High Protein 60%
Diet Details
Focus on Nutrition
While Doucette has to watch every bite when he’s prepping for a competition, he says you don’t need to be obsessive to be healthy. His goal is to train people to like healthy foods so they feel satisfied and not hungry, grow muscle, and be fit.
Count Your Calories
While Doucette considers macro-counting to be unnecessary for most, but he says you should be tracking your overall intake.
Variety Is the Spice
Doucette does not limit himself to boring, repetitive things like chicken and broccoli. He makes things like French toast with low-carb bread, egg whites, spices, and sugar-free syrup and enjoys barbecue with sugar-free sauce.
Anti-Bulking Advocate
Doucette is against the concept of bulking and doesn’t understand why it is popular. He says you do not need to gain fat to grow muscle, and advocates eating foods that are high in fat, such as avocados, nuts, and whole eggs, to achieve it.
What to Eat
Low-carb Bread
Egg Whites
Chicken
Turkey
Salads
Veggies
Casein Protein
Air-popped Popcorn
Flaxseed
Spices
No sugar Added Ketchup
Sugar-Free Syrup
Sugar-Free Sauces
Water
For Bulking
Avocados
Nuts
Whole Eggs
What to Avoid
Refined Sugar
Processed Carbs
Empty-calorie Foods
Fast Food
Artificial Additives
Chemical Ingredients
Doucette on Junk Food
‘Garbage food belongs in the garbage.’
Doucette on his Diet Plan
‘This is not a diet but a life-long approach to eating so that you don’t crave crap and can maintain your weight without starving.’
Doucette on Protein Intake For Muscle Growth
‘If you’re cutting, closer to 1 [gram], and if you’re bulking, you can actually get away with 0.5 grams.’
Doucette’s Approach to Diet & Supplementa-tion
‘All in moderation; don’t abuse anything.’
Doucette on How to Burn Fat & Lose Weight
‘Sleeping pills. I don’t care if it’s melatonin, prescription, over-the-counter, whatever…Even if it’s THC, it’s going to help you burn fat.’
Greg Doucette’s Workout Routine
Weekly Routine
Act Like an Olympian
Doucette caught the iron itch when he was just a little kid. He would pick up heavy things and then drop them on the ground as he’d seen Olympic weightlifters do on tv.
On Making Gains
Doucette says the best way to make gains is to train to failure. He also says it’s important to keep changing things up so your muscles don’t get used to the same routine.
No Need to Get Fancy
Doucette’s first training gear was just cement blocks and an iron rod.
Early Inspiration
Doucette got the idea of becoming a bodybuilder from watching an episode of That’s Incredible! about a 13-year-old boy who competed.
Customized Plan
Doucette gets asked all the time about the ‘right way’ to train, but he says that it depends entirely on your goals. To increase strength, go heavier with low reps. To build muscle, reduce the weight and up the reps.
Train Smart
Doucette likes to deadlift, but now well into his 40s, he doesn’t push himself as hard as he used to to avoid injury. He has a torn rotator cuff and takes care to really warm up before lifting. He recommends compound movements to build strength, muscle, and to improve your overall physique.
Exercise Style
A Greg Doucette Routine
Chest
Barbell benchpress: 8-12 reps x 5 sets
Incline dumbbell press: 10-15 reps x 4 sets
Hammer strength press: 8-12 reps x 4 sets
Dumbbell fly: 10-15 reps x 4 sets
Pec deck machine: 8-12 reps x 4 sets
Back
Barbell sumo deadlift: 8-12 reps x 5 sets
Hammer strength machine row: 10-15 reps x 4 sets
Close grip cable row: 8-12 reps x 4 sets
Wide grip lat pulldown: 8-12 reps x 4 sets
Bent-over cable row: 10-15 reps x 4 sets
Shoulders
Reverse pec deck machine: 10-15 reps x 5 sets
Hammer strength shoulder press: 10-15 reps x 4 sets
Dumbbell lateral raise: 12-15 reps x 5 sets
Standing front cable raise: 12-15 reps x 5 sets
Standing dumbbell shrug: 12-15 reps x 5 sets
Legs
Leg press: 8-16 reps x 5 sets
Hack squat: 8-12 reps x 5 sets
Leg extension: 10-15 reps x 5 sets
Lying hamstring curl: 10-15 reps x 5 sets
Seated calf raise: 15-20 reps x 4 sets
Standing calf raise: 15-20 reps x 4 sets
Arms
Machine preacher curl: 10-12 reps x 5 sets
Lying cable curl: 10-12 reps x 5 sets
Seated dumbbell alternating curl: 10-15 reps x 5 sets
Standing plate curl: 10-15 reps x 5 sets
Doucette on What Not To Do To Build Muscle
‘Avoid showing off in the gym.’
Doucette on Cardio
‘If you do really hard cardio…it will affect muscle growth.’
Doucette on Training
‘Train harder than the last time. Ninety-five percent of people aren’t training hard enough.’
Greg Doucette’s Supplements
Omega-3s
Doucette recommends omega-3 which combat inflammation and support brain and joint health.
Creatine
Protein
Beta Alanine
Greens Super Food
Joint Support
Melatonin
Caffeine
Pre Workout
Intra Workout
Liver Support
Greg Doucette’s Lifestyle
Sleep: A Pillar of Health
Doucette says sleep is absolutely key to health, and non-negotiable if you’re looking to get ripped. He recommends taking melatonin if you have difficulty sleeping.
Family Affair
Doucette has a twin brother who is a chemistry professor. He also has a sister who has featured on his YouTube channel as she battles cancer.
Big Guys Going Head to Head
Doucette has criticized strongman Brian Shaw’s weight loss diet, saying it was wrong for him to feel hungry all the time. Shaw responded by saying his diet was individually tailored to his needs, and that he never intended it to be a guide for others.
Crazy Good Recipes
Doucette has several cookbooks that he says are ridiculously tasty and healthy. He claims his cookbook will change your life.
Doucette on Sleep
‘Don’t go to bed at midnight and wake up at 3 to do push-ups. In all seriousness, don’t cut down on your sleep to get in your workouts.’
Doucette on His Cookbook
‘Un-frickin’-believable. The value of this book is mind-blowing, [and] going to change your life.’
Doucette on Arnold Schwarzenegger
‘Maybe if Arnold had my cookbook, he could have his bread and eat it too.’
Doucette on Eating at Night
‘We all that at night is the worst time for bingeing, and eating what we shouldn’t be eating…Nobody is getting up in the morning and eating all kinds of crap and ruining their diet.’
Doucette on reaching out to people who are suffering
‘If you think that your messages don’t matter, that you can’t make a difference, you literally can.’
Recommended Products
References
https://muscleinsider.com/canadian-profiles/greg-doucette
https://www.gregdoucette.com/pages/about
https://proteinteacher.com/greg-doucette-diet/
https://www.youtube.com/watch?v=Css5p_GOQ98
https://fitnessvolt.com/brian-shaw-responds-greg-doucette/
https://www.youtube.com/watch?v=mNQiB9Um_VI
