Ray Lewis Workout and Diet
Professional Football Player (Retired)
Raymond Anthony Jenkins was born in Florida. He adopted his stepfather’s name in high school and became Ray Lewis Junior. Besides playing football, he also wrestled in high school and won a state title in the sport. Lewis was an All-American linebacker in college and went on to play at the University of Miami where he made the freshman All-American team. In 1995, he left college after his junior year to enter the NFL Draft where he was picked up by the Baltimore Ravens. Lewis played his entire 17-year career (1996-2012) for the Ravens and earned many awards including Super Bowl MVP in 2000. He is considered to be the greatest Ravens player ever. From 2005-’08, Lewis owned a restaurant in Baltimore. He has also worked for ESPN and Fox Sports 1 as a commentator. Lewis created the Ray Lewis 52 Foundation to provide assistance to disadvantaged youth. Lewis’s autobiography I Feel Like Going On was published in 2015. He has had several run-ins with the law including for drug offenses and 2 stabbing deaths for which he took a plea deal. Lewis has never been married but he had 6 children with 4 different women. His son Ray Lewis III died in 2023. Lewis has over a million followers on social media. He is 6 feet, 1 inch tall and weighs about 240 lbs.
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Ray Lewis’ Diet
Diet Summary
Lewis subscribes to the maxim ‘the body is a temple.’ He eats very clean, consuming primarily fish and vegetables, and prefers all of his food to be organic. He drinks wheatgrass juice every day and chops up his greens to get them all in. He will have a cheat day once a week, but it might just be a single slice of pizza. He only eats sugar twice a year: on Thanksgiving and Christmas. He takes tons of supplements, up to 50 pills a day. He stays hydrated with plenty of water, consuming up to 2 gallons a day.
Estimated Macros
Medium Fat
Medium-High Protein
Medium Carb
Diet Details
Clean Eating
Lewis does not mess around when it comes to diet. He believes that you must run the engine clean if you want peak performance. He eats lots of fish and veggies, and everything is organic.
Get Your Veg
While Lewis does not like the taste of vegetables, he still eats them, chopping, puréeing, juicing, doing whatever is necessary to get them down.
Cheat Day
Lewis says that while he stays on the straight and narrow 6 days a week, on his cheat day, he will eat whatever strikes his fancy. It might be pizza, but it probably isn’t dessert as he has given up sugar.
What to Eat
- Whole, natural foods
- Organic foods
- Fish
- Fresh vegetables
- Greens
- Wheatgrass juice
- Healthy fats
- Whole grains
- Fresh fruit
- Water
What to Avoid
- Added sugar
- Junk food
- Fast food
- Processed food
- Empty-calorie foods
- Artificial ingredients
- Chemicals
Lewis on his diet
‘It’s not a fun diet.’
Lewis on his diet focus
‘I go more organic now.’
Lewis on specifics of his diet
‘Fish and vegetables are probably 6 out of 7 days for me.’
Lewis on his sugar consumption
‘I eat sweets two times a year: Thanksgiving and Christmas.’
Lewis’ advice on healthy eating
‘You just can’t take a break with your diet. You have to take care of your body, which is your engine, and your body takes care of you.’
Ray Lewis’ Workout Routine
Workout Routine
Deck Method
Lewis had a peculiar style of working out when he was young: he would pull cards out of a deck and do that many pushups, working his way through the whole deck. Then he’d repeat with sit-ups, going through the deck 3 times for each exercise.
Solo Sesh
Lewis works out so hard, it is said that even his friends avoid him at the gym because they can’t keep up.
Functional Training
Lewis did not train specifically for football. He would do lots of different exercises to build overall strength and endurance, like wearing a weighted vest while running on sand.
Mega Daily Dose
At his peak, Lewis worked out a minimum of 3 times a day for 60 minutes per session, and he barely slowed down in the off season.
No Rest
Lewis works out continuously. If he takes a break from lifting, he does cardio on the mini trampoline or by jumping rope.
Train to Failure
Lewis does not do a set number of reps. He keeps going until he can’t do any more.
Exercise Style
A Sample Ray Lewis Routine
Do 5 sets of each to failure. Increase weight until 5th set & return to original weight.
Dumbbell Bench Press
- Incline bench press
- Shrugs
- Rows
- Lying triceps extension: 3 sets + 2 sets lateral raises
- Biceps curls
- Crossbody curls
Dips
- Hanging leg raises
- Hanging oblique crunches
- Ab roller
Plyometrics
Lewis on finding motivation
‘The hardest thing to do is work hard when no one is watching.’
Lewis on his training style
‘I don’t train for a sport and I don’t train to a number of reps. I train to failure.’
Lewis on training hard
‘To be the best and stay there, sweat is necessary.’
Ray Lewis’ Supplements
Multivitamin
Lewis takes many supplements, but he was always careful to only use those approved by the NFL. A multivitamin (or 5) is a staple for him.
Protein
To keep his huge muscles fed, Lewis takes protein on the regular. Protein also helps curb appetite.
Pre Workout
To get through his grueling training sessions, Lewis uses a pre workout.
Deer Antler Spray
One supplement Lewis has taken that is definitely not on the NFL’s approved list is deer antler extract spray, which Lewis reportedly took to help recover from his triceps tear. Deer antler contains insulin-like growth factor-1 (IGF-1), but has not been shown to offer any performance benefits. It is banned by the FDA. Another pro athlete who has admitted to trying it is golfer Vijay Singh.
Ray Lewis’ Lifestyle
A Reason to Get Out of Bed
Lewis says it’s important to have a reason to get up every day. For many years it was football, but his kids are also very important to him. Michael Phelps said he found his life’s purpose after speaking with Lewis, and entered the 2016 Olympics as a result.
Living Legend
Lewis won Super Bowl MVP once, Defensive Player of the Year twice, is a 7-time AP First Team All-Pro, 3-time AP Second Team All-Pro and was named All-American twice in college. He has a street named after him in Baltimore for his football record and charitable work.
Vicious Cycle
Lewis’ biological father went to prison when he was young. His stepfather was abusive toward his mother and Lewis, the eldest, felt he had to protect her and his siblings.
Legal Troubles
Lewis served time for drug convictions when he was young, and then was indicated in a double murder in Atlanta. Lewis pleaded obstruction of justice and got just 12 months’ probation, as well as a $25K fine paid to the NFL.
Tragic End
Lewis’ son Ray Lewis III died in 2023 at age 28. The cause of death has not been revealed. Lewis has 5 other children, 3 boys and 2 girls.
Finish What You Start
Lewis left the U of Miami after his junior year to enter the NFL Draft, but he did eventually finish college. In 2004, he completed his undergrad degree at the University of Maryland.
Lewis on making the most of the day
‘Don’t let the alarm clock be the only reason you wake up.’
Lewis on escaping poverty
‘If you can’t imagine yourself being out of the hood, you’ll keep going back to the hood.’
Lewis on his success
‘It has nothing to do with talent and everything to do with effort.’
Lewis on pain
‘My pain is my badge of honor.’
Recommended Products
UnderArmour
Ray Lewis 52 Ravens Jersey
Reebok
EA Sports
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