Justin Timberlake Workout and Diet

Entertainer
Born: 1981

Justin Randall Timberlake grew up in Tennessee. He has many musicians in his family and began performing at a young age. When he was 11, he appeared on Star Search as ‘Justin Randall.’ In 1993, he was cast in The All-New Mickey Mouse Club. The band NSYNC formed in 1995 with Timberlake and Mickey Mouse co-star Chasez were the lead singers. Their self-titled 1998 al-bum sold over 11 million copies. Their next 2 albums were also successful, selling over 70 million albums before the band went on hiatus in 2002. Timberlake’s solo career was a success as well, and his debut album Justified sold over 400K copies in the first week. ‘The Prince of Pop’ continued to act during this time in films including Model Behavior, The Love Guru and as a voice actor in Trolls. He was voted Sexiest Man by Teen People and Cosmopolitan, as well as Most Stylish Man in America by GQ. Timberlake married actress Jessica Biel in 2011 and they have 2 children together. He has millions of followers on social media. Timberlake is 6 feet, 1 inch tall and weighs about 175 lbs.

Known For:

Justin Timberlake’s Diet

Summary

Timberlake loves to eat. That said, he sticks with a healthy diet made up of clean, natural foods. He consumes lots of protein, but he also includes plenty of greens and healthy fats like almond butter and oily fish. His wife Jessica Biel has gone gluten- and dairy-free, so he does the same. But he still loves to eat, and he works out just so he can eat more. They often have fresh-pressed juice and eat the vegetables they grow in their garden. He avoids fast food at all costs, even traveling with a cooler. He also makes sure to keep water on hand to stay hydrated.

Estimated Macros

  • Low Carbs 15% 15%
  • Mid-High Protein 30% 30%
  • High Fat 55% 55%

Diet Details

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Power Up With Protein — Twice

Timberlake starts his day with an egg and some healthy gluten-free waffles made with flaxseed. After his AM workout, he’ll have more protein, either in the form of another egg or a protein shake.

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Juice Up

The Timberlakes make juice made from fresh fruit and vegetables. They grow a fair amount of vegetables in their yard.

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Treat Time

Timberlake loves to eat, full stop, but if he has to pick a favorite, it is Italian food made in Italy, especially homemade pasta.

What to Eat

R

Eggs

R

Chicken

R

Salmon

R

Salads

R

Vegetables

R

Almond Butter

R

Almond Cheese

R

Fruit

R

Quinoa

R

Rice

R

Honey

R

Green Tea

R

Water

What to Avoid

Q

Water

Q

Wheat

Q

Dairy

Q

Fast Food

Q

Refined Sugar

Q

Processed Foods

Q

Artificial Ingredients

Q

Chemical Additives

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Timberlake on How He Times His Eating

‘Within a half-hour to 40 minutes after a workout, that’s when you want to load up on protein.’

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Timberlake on Fast Food

‘I want to avoid ending up eating fast food. I try to stay away from that.’

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Timberlake on Travel & Eating

‘I plan my food so far in advance. I roll hard with a cooler. I don’t mess around.’

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Timberlake on Food in America

‘The amount of preservatives we put in our food — it hits you when you travel abroad.’

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Timberlake on His Least Favorite Food

‘With the exception of octopus, I don’t think I’ve ever met any food that I didn’t like. By the way, I do like octopus, I’m just not crazy about it by itself.’

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Timberlake on Food

‘If I’m going to die of anything, it’s going to be gluttony.’

Justin Timberlake’s Fitness Routine

Weekly Routine

No Slouch on the Green

Timberlake has a 6 handicap in golf and he played in the Justin Timberlake Shriners Hospitals for Children Open in 2007 and 2009. The events raised some $9 million for the charity.

His n’ Hers Workouts

Timberlake and wife Jessica Biel often work out together, often doing circuits or yoga.

Get Help

To play a football player in Palmer, Timberlake put on 15 lbs. of muscle by working with celebrity trainer Ben Bruno. Bruno also works with stars like Chelsea Handler and Kate Upton.

Daily Dose

Timberlake usually trains 5 days a week and includes a combination of cardio, circuit training, weight training and yoga.

Cardio King

For his cardio, Timberlake likes to run on the treadmill or ride a stationary bike, or he might do some other machine. If the weather is fine, he runs outside.

HIIT It

Timberlake often does high-intensity routines, alternating a 30-second sprint with a 30-second recovery for 30 minutes total.

Circuit Training

Timberlake does weight training 3 days a week. He does circuits, and mixes up free weights, machines and bodyweight exercises.

Hot for Yoga

Timberlake and Biel take yoga twice a week to increase flexibility, strength, and peace of mind.

Exercise Style

Z

A Justin Timberlake Routine

Triceps workout
Do 12-15 reps x 3 sets. Rest 1-2 minute between circuits.
Bench press
Dumbbell press
Dumbbell flys
Cable flys
Triceps overhead press
Triceps pushdowns
Triceps extensions
Dips

Biceps workout
Do 12-15 reps x 3 sets. Rest 1-2 minute between circuits.
Pull-ups
Lat pulldowns
Cable rows
T-bar rows or 1-arm dumbbell rows
Deadlift
Biceps curls
Isolation curls
Preacher curls
Hammer curls

Full body workout
Do 12-15 reps x 3 sets. Rest 1-2 minute between circuits.
Burpees
Squats
Lunges
Kettlebell swings
Kettlebell squats to press
Plank twist
High plank to low plank
Low plank reach
High plank leg lifts

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Timberlake on Challenge

‘You’re not meant to do what’s easy. You’re meant to challenge yourself.’

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Timberlake on His Reasons For Working Out

‘I mostly work out so I can eat religiously.’

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Timberlake's Trainer on His Commitment to Training

‘[Timberlake] set a goal to gain 15 lbs for the role and trained his a** off, sometimes twice a day.’

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Timberlake’s Trainer on His Level of Effort

‘It’s really cool to see a guy in Justin’s position…moving heavy weight, because it doesn’t matter who you are, you can’t buy results in the gym. You have to work for it.’

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Timberlake’s Trainer on Timberlake

‘He’s a beast.’

Justin Timberlake’s Supplements

Timberlake doesn’t have a lot to say about supplements. So, below are supplements that can benefit anyone following a similar diet.

Protein Powder

protein

Since Timberlake put on 15 lbs. for Palmer, BCAAs and creatine are a good bet because they build muscle, improve gym performance and help with recovery from those twice-daily workouts.

Get it here

Omega 3 Fish Oil

omega-3s

The Timberlakes eat fish, but if you don’t like seafood, consider adding omega-3s to reduce inflammation and give your brain a boost.

Get it here

Pre Workout

pre workout

A pre workout is also helpful when you’ve got a long, intense rou-tine on the schedule, and beta-alanine boosts stamina as well as muscle gains.

Get it here

Magnesium

magnesium

With a new baby in the house, the Timberlakes probably aren’t getting as many Zzzs, making magnesium a good choice to im-prove sleep quality.

Get it here

Justin Timberlake’s Lifestyle

Where Stars Get Their Start

Timberlake appeared on The All-New Mickey Mouse Club alongside his future girlfriend Britney Spears, future tour mate Christina Aguilera, future bandmate JC Chasez, as well as actors Ryan Gosling and Keri Russell.

Boob-Gate

In the 2004 XXXVIII Super Bowl halftime show, Timberlake tore off a part of Janet Jackson’s costume, briefly exposing her breast. Threatened with exclusion from the Grammys, Timberlake issued a scripted apology at the event while accepting the first of his 2 Grammy awards. Timberlake headlined the 2018 Super Bowl LII show without any wardrobe malfunctions.

Hey, Punk

Timberlake was the first celebrity to appear on Ashton Kutcher’s candid camera-style show Punk’d. He was also in charge of ‘punking’ Kelly Osborne. Timberlake later spoofed the show on Saturday Night Live.

A-Lister Girlfriends

Timberlake dated Britney Spears, Emma Bunton, and Cameron Diaz before marrying actress Jessica Biel in 2011.

Fashion Forward (and Backward)

Fashion-forward Timberlake launched the William Rast clothing line with a childhood friend, saying their inspiration came from Elvis Presley.

Giving Back

Timberlake has a self-named foundation which supports a broad range of charities including music education. He has donated $100,000 to the Memphis Rock N’ Soul Museum, and another $100K to the Memphis Music Foundation. He also donated $100K to Wildlife Warriors started by Steve Irwin.

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Timberlake on Music

‘This isn’t about money. This is just for me. I love music.’

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Timberlake on Music, Take II

‘Music will always be a big part of my life. I can’t go 5 minutes without singing, sometimes unconsciously.’

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Timberlake on Creating Music

‘Just writing and being in the studio was like therapy for me.’

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Timberlake on his Upbringing

‘I was raised in a very humble environment, and I was always taught to be humble to the things that are happening in my life because they’re blessings.’

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Timberlake on Gossip

‘Gossip is called gossip because it’s not always the truth.’

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Timberlake on Making Waves

‘You cannot make a difference unless you’re different.’

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Timberlake on Passion

‘Listen, I’m not cool. Being cool is about keeping your blood pressure steady. So no. Don’t be cool. Be passionate. Be dedicated. Be tenacious. Be uncompromising.’

Recommended Products

Juicers

Juicers

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JT music
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William Rast clothing
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Pull-up bar
Dumbbells
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Barbells
Barbells
In Time
In Time
Trouble With the Curve
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