Randy Orton Workout and Diet
Professional Wrestler
Born: 1980
Randal Orton is from Tennessee. Wrestling runs in the family: his grandfather, father and uncle were all professional wrestlers. After high school, Orton enlisted with the Marines but was discharged for bad conduct in 1999. Orton’s wrestling debut came in 2000 and he signed with the WWE in 2001. In 2004, ’the Legend Killer’ Orton became the youngest man in history to win the World Heavyweight Championship, and he has gone on to win many more titles. Orton is an 8-time WWE Champ and a 3-time WWE Heavyweight Champ. He has also starred in action films including The Condemned 2 and 12 Rounds 2: Reloaded. He is married to a former member of his fan club, Kimberly Kessler, and they live in Missouri. Orton has millions of followers on social media. He is 6 feet, 4 inches tall and weighs about 245 lbs.
Known For:
Randy Orton’s Diet
Summary
Orton takes his diet seriously. He eats plenty of protein from clean sources like chicken, fish and eggs, and more than half of it comes from protein supplements. He generally eats low-carb, but he will have potatoes, brown rice, oatmeal, and sometimes pancakes. He avoids all carbs after 8 pm but loads up on protein to help him sleep and recover. He gets his fats from fish, especially sushi. He is an extremely clean eater and virtually never eats junk food.]o6′
Estimated Macros
- Low-Medium Fat 30%
- Low-Medium Fat 30%
- High Protein 70%
Diet Details
Pile on the Protein
Orton eats about 250 grams of protein every day, but about 60% of it comes from supplements. The rest comes from things like egg whites, chicken, fish, steak, and cottage cheese.
Send in the Sushi
Forget the Fast Food
What to Eat
Egg Whites
Eggs
Fish
Chicken
Steak
Protein Bars
Protein Shakes
Cottage Cheese
Oatmeal
Rice Cakes
Vegetables
Potatoes
Brown Rice
Pasta
Water
What to Avoid
Added Sugar
Junk Food
Soft Drinks
Refined Foods
Processed Foods
Fast Food
Fried Food
Orton on His Diet
Orton on Protein
‘I try to eat 250 grams of protein a day.’
Orton on Sushi
Orton on Carbs
’As far as carbs go, I eat a limited amount, usually from mostly potatoes.’
Orton on his Favorite Cheat
Randy Orton’s Workout Routine
Weekly Routine
Keep ’Em Guessing
Orton switches up his exercise routine about every 3 weeks to keep his muscles from getting used to the work.
BFR Training
On Longevity
Daily Dose
Lighter Weights, Higher Reps
Work to Failure
Exercise Style
A Sample Randy Orton Routine
Each day, do a warm-up set, then 2-4 sets with 12-15 reps each. Finish with a set done to failure.
Day 1
Chest
Incline dumbbell bench press
Cable crossovers
Dips
Decline push-ups
Flat dumbbell bench press
Flat bench flys
Shoulders
Lateral raises (front, side, rear)
Upright rows
Dumbbell press
Standing barbell push-press
Triceps
Skull crushers
Pushdowns
Close grip bench press
Donkey kicks
Overhead extensions
Day 2
Legs
Leg curls
Leg extensions
Lunges
Free squats (100; no weights)
Straight-leg deadlifts
Day 3
Rest
Day 4
Back
One-arm rows
Seated rows
Pull-ups
Deadlifts (reps:6-10)
T-bar rows
Biceps
Preacher curls
Standing dumbbell curls
Hammer curls
One-arm concentration curls
E-Z Bar curls
Day 5
Rest
Orton on Improving his Exercise Plan
‘I slowly evolved my routines to higher reps, attacking fast-twitch muscle fibers, wanting to be built for speed and stamina. I don’t go too heavy.’
Orton on Injuries
Orton on the Mental Aspect of Prepping for a Match
Orton on his Exercise Routines
Randy Orton’s Supplements
Besides for protein, Randy Orton hasn’t shared too much information on his supplements. The following are supplements that may benefit those who want to follow a similar diet and workout plan as Orton.
protein
Orton takes more than half his daily 250 g of protein via shakes and bars. Besides promoting muscle growth, protein reduces inflammation, speeding recovery. Protein can also help regulate blood pressure, blood sugar and blood lipid levels, strengthen immunity and makes you feel fuller, longer.
Get it here
creatine
Creatine is a smart pick to improve gains, performance and overall strength.
BCAAs
BCAAs or branched-chain amino acids are a favorite among serious athletes because they promote muscle growth and reduce muscle loss.
Get it here
Beta-alanine
Beta-alanine can also help improve gym performance and increase mass.
Get it here
HMB
HMB (beta-hydroxy beta-methybutyrate) is a molecule that occurs naturally in the body, and by supplementing you can reduce muscle breakdown.
weight gainer
If you already eat a lot and still struggle to build and keep muscle, a weight gainer can help you pick up the necessary calories to grow.
Get it hereRandy Orton’s Lifestyle
Recovery Matters
Orton believes in the importance of rest and recovery, and is doing everything he can to extend his career.
Laundry List of Injuries
Orton’s list of injuries is fairly extensive, including broken bones, spinal disc problems, ripped tendons and multiple surgeries on his rotator cuff.
Family Values
With so many pro wrestlers in the family, Orton’s tried to dissuade him from taking it up as a career saying life on the road is hard. He chose it anyway.
Rocky Road
Orton has been open about his struggles with substance abuse including an overdose in 2006. He has also attended anger management classes.
Tattoo Redo
Orton had a USMC tattoo on his arm but covered it up once he was discharged for bad conduct. He also has tattoos with personal meaning, such as his daughter’s name.
Bumpy Acting Career
Orton was slated to star in The Marine 2 in 2009 but an injury forced him to give up the role. He also signed on to star in The Marine 3: Homefront but that ended with his withdrawal due to his complicated history with the Marines.
Giving Back
Orton’s charity work includes the Kids Wish Network, the Make-A-Wish Foundation and Tribute to the Troops.
Orton on His Training
‘Learning from the best, you will eventually become the best if you have the talent already, if you have that potential.’
Orton on Recovery Time
‘With these injuries, I had to make sure I could recover.’
Orton on His Success
Orton on His Inspiration
Orton on Doing What it Takes to Defend his Title
Orton on Himself
Recommended Products
BFR bands
References
https://www.borntoworkout.com/randy-orton-workout-routine-diet-plan-body-measurements/
https://proteinteacher.com/randy-orton-diet/
https://www.azquotes.com/author/34758-Randy_Orton
https://www.youtube.com/watch?v=pcw_t_E7JGA
https://www.youtube.com/watch?v=YTtpy1THH3k
