Kevin Gates Workout and Diet


Born: 1986

Kevin Gates is the stage name of Kevin Gilyard. He grew up in Louisiana and was often in trouble, getting arrested for the first time at age 13 for joyriding in a stolen car. Gates’ music career began in 2007 with fellow rappers Webbie and Boosie Badazz, but Gates found himself in prison repeatedly from 2008-2011. While there, he earned a master’s degree in psychology and was released early for good behavior. In 2012, Gates immediately returned to music and started his own record label called Bread Winners’ Association. Gates’ debut album Islah released in 2016 hit #2 on the US Billboard 200 chart. He is married and has 2 children, and is a practicing Muslim. Gates has millions of followers on social media. He is 6 feet, 3 inches tall and weighs about 220 lbs.

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Kevin Gates’ Diet

Diet Summary

Gates is ripped, but he wasn’t always in such great shape. In fact, not so long ago, he was ‘the fat guy in the room.’ He got tired of being overweight and out of shape, and so he did something about it. He cleaned up his diet, only eats once a day, and takes supplements to support his health including protein, milk thistle and sea buckthorn. He drinks coconut water for its energizing qualities and treats himself to a Pepsi about once a week.

Estimated Macros

Medium Fat

Medium Protein

Medium Carb

Diet Details


Gates says that for religious reasons and to fuel his creativity, he only eats once a day. He likes feeling hungry while making music.

Follow Your Feelings

As for what he has when he does get around to eating, he says it depends on his mood, and it might be anything from a veggie bowl to a steak.

Skip the Dairy

Gates likes the creaminess of dairy, but says he’s not a fan of mucus, so he traded in cow’s milk for oat milk.

What to Eat

  • One meal a day
  • Steak
  • Veggies
  • Fresh fruit
  • Whole grains
  • Oat milk
  • Milk thistle tea
  • Protein shakes
  • Water

What to Avoid

  • Overeating
  • Dairy
  • Processed food
  • Junk food
  • Artificial additives
  • Chemicals

Gates on his approach to diet

‘Me being Muslim, I only eat one meal a day.’

Gates on why he changed his diet

‘I wanted more for myself…I got tired of being the fat guy.’

Gates on his single meal

‘My one meal a day may be a steak, [or] it may just be a veggie bowl.’

Gates on milk

‘I used to love cow’s milk, until I discovered oat milk.’

Gates on how he decides what to eat

‘It just depends on how I feel.’

Gates on why he only eats

‘I like to be hungry. I like the music to reflect my hunger.’

Kevin Gates’ Workout Routine

Workout Routine

From Fat to Fit

Gates says he was motivated to get in shape through the embarrassment of being the chubby guy. He got tired of making excuses and put in the hard work.

The Greatest Inspiration

Gates considers Muhammad Ali to be his inspiration, and he channels his inner Greatest when he goes on daily walks out in nature

Yoga Convert

Gates says a fellow inmate in prison tried to get him to give yoga a shot. Although he wasn’t interested at the time, he later picked it up and now loves it.

Daily Dose

Gates works out daily, often rising at 2 am to do his workouts, including weight training, core work, and whatever else he feels like doing. He has a gym in his garage.

Classic Calisthenics

Gates does abs work, pull-ups, push-ups, and other classic exercises to keep himself ‘tight and right.’

CrossFit King

Gates does different workouts, but he likes CrossFit and has the goal of being proportional rather than bulky.

Exercise Style

A Kevin Gates Routine According to Men’s Health

Warm up:

  • Jump rope: 30 sec x 4 rounds

Work out:

  • Ab wheel rollouts: 10-15 reps x 4 sets
  • Incline dumbbell squeeze press: 10 reps x 3 sets
  • Close-grip pushup: 10 reps x 3 sets
  • Bench dips: 10 reps x 3 sets

Gates on the walking the walk

‘It’s one thing saying that you’re disciplined. But when you see somebody who’s got a nice body, it shows that you’re disciplined.’

Gates on yoga

‘I look at yoga like a journey, and I’m still in the beginning stage of my journey. But I love yoga.’

Gates on his fitness progress

‘I’m not where I want to be yet, but I’m damn sure gonna get there.’

Kevin Gates’ Supplements

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Protein + PreWorkout

Gates uses Become brand’s Be Lean protein, which he says helps him burn fat and acts as a preworkout that doesn’t make him jittery.

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Milk Thistle

Gates drinks milk thistle tea for its detoxifying properties. Milk thistle is high in antioxidants and is anti-inflammatory.

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Coconut Water

Gates drinks coconut water to recharge. Coconut water is rich in electrolytes, which help with rapid rehydration.

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Sea Buckthorn

To keep his joints lubricated, Gates says he traded in his fish oil for sea buckthorn. The supplement also supports digestion and skin health.

Kevin Gates’ Lifestyle

(Really) Early Riser

Gates has the habit of getting up at 2 am to work out. As for when he sleeps, he’s keeping that on the down low.

A Different Kind of Record

Gates says being jailed for joyriding when he was 13 turned him into a criminal. He has been convicted of various crimes since, including battery and firearms possession.

Sacred Pilgrimage

Gates is a practicing Muslim, and went with his wife in 2016 on the Hajj, an annual pilgrimage to Mecca, a mandatory duty for Muslims to perform at least once in their lifetime.

Life Learning Curve

Gates says it took him a long time to figure out that he was his own worst enemy, and that fear and selfishness were his main problems. He says he has since learned to coexist more peaceably with others.

King of the World

Gates takes a daily walk up the hillside near his home. He loves being outside and often gets ideas for his music as he walks. At the top of the hill, he flexes his muscles and shouts out inspirational ideas.

Always Striving

Gates says that having body dysmorphia has been good for him, because it keeps him striving to get better.

Gates on climbing the mountains near his house

‘This isn’t my cardio…this is my healing…I’m an outside person. I’m a nature-lover.’

Gates on talk vs action

‘I like actions. What I utter with my mouth, I feel like my actions should prove.’

Gates on being jailed as a kid

‘All it did was criminalize me…it kinda steered me in the wrong direction…it took the fear of jail away from me.’

Gates on enemy #1

‘Sometimes in life, we are our biggest challenges. We stand in our own way. For the longest, I’ve stood in my own way.’

Gates on self-affirmation

‘Sometimes I like to bask in my own glory.’

Gates on the upside of body dysmorphia

‘The beautiful thing about body dysmorphia is you can never see yourself as perfect. So I don’t even allow myself to get depressed about that. I just work hard.’

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