Martyn Ford Workout And Diet


Born: 1982

Martyn Ford was born in England. An athlete from the get-go, he played many sports growing up and loved cricket in particular. He was picked by scouts to play for Warwickshire Cricket Club as a right-hand fast bowler, but an injury ended his cricket career dreams. The loss fired up his interest in bodybuilding and he excelled in it. In 2022, Ford’s MMA match against the Iranian Hulk was much hyped but eventually cancelled. He has several acting credits including Final Score and Kingsman: The Golden Circle. Ford also works as a fitness coach. He has endorsement deals with Tesla Nutrition and the fitness apparel brand boohooMAN. He married fitness trainer Sacha Stacey in 2019 and they have 2 daughters. Ford has millions of followers on social media. He is 6 feet, 7 inches tall and weighs about 310 lbs.

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Martyn Ford’s Diet

Diet Summary

Ford is an absolute monster and for at time was eating 8,000 calories a day. His go-tos are the usual suspects, oatmeal, chicken, fish, steak, eggs and veggies. He then cut that back to about 4,500 calories and dropped 50 lbs. in 6 months. He also completely flipped his food intake from high protein and fat to high carb. He still eats a ton, 7 meals a day, but that’s what it takes to maintain 300-lbs of muscle. As you might expect, he drinks a lot of water too.

Estimated Macros

Variable Fat

Variable Carb

Variable Protein

Diet Details

Protein Power

Ford did not get to looking the way he does by eating cereal. For many years, his diet was high protein made up of egg whites, steak, chicken, salmon and protein shakes.

Huge Meals

Ford’s grocery bill must be huge. His first meal of the day is 3 cups of oatmeal, 6 whole eggs and 3 cups of egg whites. A couple of hours later, he’ll follow that up with 2 slices of toast with peanut butter and a whey protein shake. Next up is a 7-oz. chicken breast, 10-oz. sweet potatoes and veggies. Meal #4 is 8-oz. of salmon, 2 cups of rice and a salad…and there’s 3 more meals to go.

On-the-Go Eating

To maintain his physique, Ford eats wherever he can, including at the gym, in the car, and on the film set.

Total Flip

For his boxing match against the Iranian Hulk, Ford dropped 50 lbs. by cutting his calories nearly in half and switching over to a high-carb plan.

What to Eat

  • Oatmeal
  • Eggs
  • Chicken
  • Steak
  • Salmon
  • Sweet potatoes
  • Vegetables
  • Brown rice
  • Peanut butter
  • Greek yogurt
  • Cottage cheese
  • Protein shakes
  • Water

What to Avoid

  • Added sugar
  • Junk food
  • Fast food
  • Processed foods
  • Artificial additives
  • Chemical ingredients

Ford on his intake

I was on 7,000-8,000 calories a day. I brought them down to around 5,000, and then gradually cut back even further.

Ford on weight loss

I’ve lost about 4 stone (about 50 lbs.) in 6 months.

Ford on his new diet

I haven’t been measuring my calories. I have just been eating to my appetite when I am hungry.

Ford on recovering from illness

A few basic rules: keep my protein intake high, stay in control of calories.

Ford on intermittent fasting as a way to recover faster

I’m also taking advantage of fasting and only eating during certain time windows, which i find helps massively.

Martyn Ford’s Workout Routine

Workout Routine

Always Active

As a kid, Ford was always playing some sport or other, and cricket was his favorite. An injury ended his time on the cricket pitch, but it also ignited his love of bodybuilding.

Have a Plan

Ford says if you want results, you have to have a goal and a way to stay accountable. A workout buddy or coach can be invaluable.

What You Don’t Want

Ford says negative reinforcement also works. Imagine the worst outcome, and keep that in your mind as motivation to keep making progress.

Shoulder Care

Ford has had shoulder issues for years. To keep pain at bay and maintain maximum mobility, he is religious about stretching, strengthening, and targeted ROM (range of motion) exercises.

Keep It on the DL

Ford says he’d prefer to be honest about his steroid use, but he also doesn’t want to give the wrong idea to impressionable young people, so he respects others in the biz who do not discuss the topic.

Daily Dose

Ford usually hits the gym 5 days a week, and follows the classic split routine of focusing on 1 body part per day. He also swims and does martial arts for variety and mental well-being.

Bodybuilding Basics

Ford says there’s lots of things he wish he knew when he was younger. His advice for anyone starting out is to focus on the basics and not to try to lift heavy too quickly.

Warm Ups Are Key

Ford recommends doing things like stretches with a resistance band for shoulders and squats for legs, and to never skip a warm up.

Recovery Matters

Ford says his top three favorite ways to recover are the sauna, a steam room, and an ice bath.

Exercise Style

A Martyn Ford Routine

Warm up
Monday: Chest
Flat chest press machine: 8-12 reps x 4 sets
Seated chest press machine: 8-12 reps x 4 sets
Pec deck: 10-15 reps x 4 sets
Bent-over cable fly: 10-15 reps x 4 sets
Incline bench press: 8-12 reps x 4 sets
Tuesday: Back
Seated close-grip cable row: 8-12 reps x 4 sets
Single-arm machine row: 8-12 reps x 4 sets
Close grip lat pulldown: 8-12 reps x 4 sets
Wide grip lat pulldown: 8-12 reps x 4 sets
Barbell deadlift: 8-12 reps x 4 sets
Wednesday: Arms
Alternating dumbbell curls: 8-10 reps x 3 sets
Standing dumbbell curls: 10-15 reps x 3 sets
Triceps straight bar pushdown: 10-15 reps x 4 sets
Triceps rope pushdown: 10-15 reps x 4 sets
Standing cable curl: 10-15 reps x 4 sets
Thursday: Shoulders/Triceps
Incline reverse dumbbell fly: 10-15 reps x 4 sets
Seated machine press: 8-12 reps x 4 sets
Alternating front dumbbell raise: 10-15 reps x 4 sets
Lateral raise (machine): 10-15 reps x 4 sets
Standing machine shoulder shrug: 8-12 reps x 4 sets
Friday: Legs
Safety bar squats: 8-12 reps x 5 sets
Calf raises on leg press machine: 15-20 reps x 5 sets
Leg press: 8-12 reps x 5 sets
Seated leg extension: 10-15 reps x 4 sets
Lying hamstring curl: 10-15 reps x 4 sets

Recovery: Sauna, steam, ice.

Ford on his physique

I’m not photoshopped.

Ford on the right way to work out

Don’t neglect the basics and never rush into a workout.

Ford on the importance of warm ups

It’s really important to make sure your muscles have enough blood in them to allow you to do the exercises without causing injury.

Ford on how to get huge

The key to hypertrophy is keeping the focus and keeping tension on the desired muscle.

Ford on the right kind of exercise

Find a form of fitness that excites you…and gives you that drive to want to be better.

Ford on injuries

The best cure is prevention.

Martyn Ford’s Supplements

Whey Protien

Whey Protein

Ford has partnered with a few supplement companies, including 5% and Ignite. His latest partnership is with Tesla, and one of his go-tos in their line is hyper whey with only 2.6 g carbs and digestive enzymes for optimal absorption. The line also includes whey protein with BCAAs and no added sugar and a couple of options for protein bars.



In addition to the BCAAs in his whey protein, Ford also takes branched-chain amino acids on their own in a 20:1:1 formula. It also contains B6 for protein metabolism, magnesium for energy, and zinc for protein synthesis.



Also on Ford’s must-have list of supplements is ZMA (zinc, magnesium, and vitamin B6) for better sleep, more strength, and less fat.

nutrabio preworkout


To get pumped for his grueling gym routines, Ford takes a preworkout to boost energy, strength, and power to maximize performance.



To build muscle, strength, and stamina, Ford takes creatine. Creatine is ideal for anyone who does high-intensity training like weight lifting or sprinting.



Glutamine is another standard for Ford because it synthesizes protein, improves gym performance, and speeds recovery.



Ford is all about clean eating, but he still covers his nutritional basics with a multivitamin.

Martyn Ford’s Lifestyle

Sleep: Essential for Muscles

Ford endorses getting plenty of sleep and rest, and taking time to recover as all part of getting ripped.

Talk About Bad Luck

Ford was a killer cricket player until a freak accident during practice sidelined him for months. Just as he was about to get back into play, he was diagnosed with mononucleosis, ending 19-year-old Ford’s chances of going pro.

Steroids: A Complex Issue

Ford says he believes that steroids are not necessarily evil, but  without proper medical supervision, they can be very bad. He is especially concerned about social media encouraging young people to use them as a shortcut to getting ripped.

Makeup: A Full-Time Job

Ford can sometimes get stuck in the makeup chair for 6 hours to prep for a role.

Big Wedding

Ford tied the knot with fitness pro Sasha Stacey in 2019, with strongman Eddie Hall acting as best man.

Ford on motivation

Think about what you don’t want to become. Negative reinforcement is a great tool to kickstart the body into action!

Ford on steroids

Do I believe [steroids] can be used for good? Yes. 100%. Science proves that. Do I believe in the wrong hands they are dangerous? Yes. 100%.

Ford on ripped fitness influencers

There’s no way you can look like a fitness influencer without drugs.

Ford on the role of genetics in looking ripped

There’s 2-3% of genetically gifted people and then the rest will always be chasing that look.

Ford on social media and steroids

I think it’s something that is only going to get worse with how social media is…because people can’t achieve the physiques they want naturally.

Ford on Dwayne ‘The Rock’ Johnson

If he’s natural, he’s f***ing gifted.

Ford on humility

The only time you should look down on someone is when you’re helping them up.

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