Rob Gronkowski Workout And Diet

Professional Football Player
Born: 1989

Rob Gronkowski grew up in upstate New York, 1 of 5 boys. He played ice hockey until he was 14. In high school, Gronkowski was a 3-sport athlete, playing basketball, baseball and football. As a senior, he moved to the suburbs of Pittsburgh where he was earned several titles for his football skills, including SuperPrep All-American. Gronkowski was recruited by multiple schools but chose the University of Arizona. In the 2010 NFL Draft, he was picked in the 2nd round by the New England Patriots. He has set several records and is ranked #1 in average receiving yards per game. Gronkowski played 9 seasons with the Patriots and won 4 Super Bowls before retiring in 2019. He returned to pro football in 2020 playing for the Tampa Bay Buccaneers with his old pal and quarterback, Tom Brady. Gronkowski has had multiple endorsement deals, including Dunkin’ Donuts, Tide, JetBlue, and Monster Energy drinks. Gronkowski’s dad played football and 4 of the 5 brothers eventually made it to the NFL. Gronkowski’s charity is called Gronk Nation and is dedicated to inspiring youth to maximize their potential through fitness and education. He has millions of followers on social media.Gronkowski is 6 feet,6 inches tall and weighs about 250 lbs.

Known For:

Rob Gronkowski’s Diet

Summary

While Gronkowski once ate pretty much whatever he wanted, he has cleaned up his diet and dropped 10-15 lbs. He used to tease his friend and coworker Tom Brady for his commitment to clean eating, but now follows the TB12 diet plan. He does intermittent fasting, has lightened up on the burgers and instead hits the veggies hard. He also drinks tons of water.

Estimated Macros

  • Low-Medium Fat 30% 30%
  • Mid-High Protein 40% 40%
  • High Carb 40% 40%

Diet Details

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Nix the Acid

Gronkowski’s diet involves avoiding acidic foods such as coffee, as well as processed foods including anything made from refined flour or sugar or containing MSG, with the goal of reducing inflammation.

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Veg Out

Gronkowski makes sure to include plenty of veggies in his meals every day. He has been converted to the delights of avocado ice cream, and even his protein is plant-based.

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Drink Up

Gronkowski’s pal Tom Brady put him on an alcohol diet, requiring Gronk the drink 3 glasses of water for every alcoholic beverage he consumed.

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Scheduled Cheat

Gronkowski says a cheat meal once a week is necessary to stay sane. One of his faves is Buffalo wings, natch, but he also loves his mom’s chicken casserole made with bread, cheese, cream of mushroom soup, and plenty of mayo.

What to Eat

R

Fresh Vegetables

R

Egg Whites

R

Oatmeal

R

Wild Salmon

R

Grass-fed Beef

R

Avocados

R

Almond Butter

R

Chia

R

Fruit (limited)

R

Whole Grains (quinoa, millet, brown rice, etc.)

R

Protein Shakes

R

Water

What to Avoid

Q

White Sugar

Q

White Flour

Q

MSG

Q

Nightshades (tomatoes, peppers, eggplant, etc.)

Q

Mushrooms

Q

Iodized Salt

Q

Dairy

Q

Caffeine

Q

Refined Foods

Q

Artificial Ingredients

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Gronkowski on His Old Diet

Growing up in Buffalo, I would eat anything. I’m talking, like, anything: chicken wings with as much Ranch and blue cheese dressing as you can.’

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Gronkowski on Protein Shakes & Recovery

‘After a workout, you definitely need to have a protein shake…I throw some fruit in there…with some peanut butter and banana, and it gives you al l the recovery you need from a hard day of lifting and running.’

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Gronkowski on His Weight Loss

‘At one point, I was 240, which was about a 20-lb. loss. But I’m 250 now, and I played at about 260.’

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Gronkowski on His Motivation For Dropping lbs.

‘I wanted to lose. I had bloated weight.’

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Gronkowski on Eating For Optimum Health

‘Eating the right way is so important…I always make sure I’m putting the nutrition in my body that will help keep me fueled and energized when I get on the field.’

Rob Gronkowski’s Fitness Routine

Weekly Routine

Always Active

Gronkowski has been an athlete his entire life. His father even owned a gym called G&G Fitness and all 5 of the Gronkowski boys and their dad would make time to lift, even on a Saturday night.

Gronk Fitness Programming

Unsurprisingly, the Gronkowskis have developed a brand of fitness gyms that offer a game-day like atmosphere complete with team captains and huddles.

No Off-Season

Even in the off-season, Gronkowski works out at least 5 days a week.

On Cross Training

Even on off-season weekends, Gronkowski engages in active rest, meaning he plays other sports, including basketball, volleyball, swimming and riding his bike.

Resistance Training

To keep strong, Gronkowski does classic strength training with weights and machines, focusing on 1 body part per day.

Cardio King

Gronkowski also does some cardio to stay agile and quick. He trains by moving in all directions to make sure he can be as lithe as possible on the field.

Bodyweight Rules

Gronkowski says that while it’s great to have access to a gym, not having one is no excuse to not work out. He likes bodyweight exercises and will use anything he can get his hands on, such as a rock or a log.

Exercise Style

Z

A Rob Gronkowski Off-Season Routine

Monday: Chest & Arms
Bench press: 10 reps x 4 sets
Machine pec fly: 12 reps x 3 sets
Skull crushers: 20 reps x 3 sets
Explosive close-grip bench press: 10 reps x 3 sets
Dips: 12 reps x 3 sets
Burpees: 10 reps x 1 set
Sprints: 100 yds x 10 sets (1 min rest between sets)

Tuesday: Legs
Step ups: 10 reps x 3 sets
Barbell squats: 8 reps x 3 sets
Lunges: 15 reps x 3 sets
Calf raise: 12 reps x 3 sets
+ 3 sets of 4 agility drills

Wednesday: Abs
Plank 1 min x 3 sets
Toe touches: 50 reps x 1 set
Bicycle crunches: 25 reps x 2 sets
Side planks: 30 sec/side
Medicine ball toss: 30 reps x 1 set

Thursday: Arms
Dumbbell bench press: 8 reps x 3 sets
Dumbbell incline bench press: 8 reps x 3 sets
Dumbbell biceps curl: 10-15 reps reps x 3 sets
Dumbbell shrugs: 10 reps x 3 sets
Pull ups: 10 reps x 3 sets
Push-ups: 20 reps x 3 sets
Shuttle runs: 5, 10 or 15 yds x 10 sets

Friday: Legs
Barbell squats: 12 reps x 3 sets
Side lunges: 12reps x 3 sets
Standing calf raises: 12 reps x 3 sets
Hamstring curls: 10 reps x 3 sets
Jog stadium stairs to top

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Gronkowski on Working Out With His Brothers

‘We kept each other accountable and helped push each other to be the best we could be.’

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Gronkowski on The Best Workout

‘I truly believe that the best workouts start with stability, which focuses on the core.’

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Gronkowski on Recovery

‘In the off-season, it’s about taking care of your body the correct way, working out and eating right.’

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Gronkowski on Recovery in Football Season

‘During the season, it’s extremely important to make sure you’re getting the treatments you need to recover for the next day, and getting the proper rest and sleep so you can bounce back stronger.’

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Gronkowski on Training His Fast-Twitch Muscles

‘’Working on those muscles helps me stay active in the field, and helps with my speed a lot.’

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Gronkowski on His Commitment to Fitness

‘Before I go to bed, I’ve got to hit my sit-ups and push-ups. While I’m watching a tv show, I do push-ups.’

Rob Gronkowski’s Supplements

Protein Powder

Whey Protein

Gronkowski needs to make sure he gets enough protein, and his supplement of choice is whey protein to help him grow and maintain muscle, and speed up recovery.

Get it here

Protein Powder

Plant Protein

Gronkowski also uses plant-based protein made from pea, chia, and brown rice. It has no gluten, lactose, or added sugar and is suitable for vegans.

Get it here

BCAA

BCAAs

Gronkowski also takes branched-chain amino acids (BCAAs) which support muscle growth, boost endurance, and help with recovery.

Get it here

Multivitamin

Multivitamin

Gronkowski has cleaned up his diet, but he still supplements with a multivitamin to be sure he’s hitting all his nutritional needs.

Get it here

green supplement

Greens Supplement

Gronkowski eats his greens, and drinks them too by supplementing with an organic greens powder.

Get it here

CBD Oil

CBD

Gronkowski found relief from pain with CBD products after suffering a serious leg injury. He says it changed his life, and is hoping the NFL will allows its use for active players.

Get it here

Rob Gronkowski’s Lifestyle

Recovery Matters

Gronkowski knows the importance of sleep for recovery, and says that after the Super Bowl LIII where he received a quad injury, he had trouble sleeping more than 20 minutes at time. This led him to try out and eventually partner with CBDMedic, maker of cannabis pain relievers.

Only One Gronk

Gronkowski’s larger-than-life personality has led him to try all sorts of things, including appearing in multiple game shows, tv series, movies, and on the WWE.

Modest Wants

Unlike a lot of sports stars, Gronkowski says he has squirreled away his NFL signing bonus and contract earnings and lives relatively modestly (private jets and $7M NYC condo aside).

Paying It Forward

Gronkowski does a lot for kids and pays a lot of visits to schools and hospitals. In 2021, his Gronk Nation foundation donated $1.2 million to renovate a Boston playground.

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Gronkowski on Pain-induced Insomnia

‘I was like, damn, this sucks.’

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Gronkowski on CBD's Miraculous Qualities

‘[The injuries] took an absolute beating on my mind and my soul. I was hurt both mentally and physically, day in and day out. I decided to walk away from the game for one reason: I had to recover.’

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Gronkowski on His Ideal Location

‘I like anywhere with a beach. A beach and warm weather is all I really need.’

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Gronkowski on How to Succeed

‘You’ve just got to put the work in. Put work first. Put the hours in and…do your job…When you get a little time off, you can go out and have a little fun. But you have to make sure you get done what you need to get done first.’

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Gronkowski on His Pet Peeve

‘My pet peeves are people touching me a lot. Random dudes grabbing me and slapping me across the back. They’re not doing it on purpose, but it’s like they forget I’m a person. But you can’t do anything about it. What are you going to do?’

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Gronkowski on His Approach to Life

‘I just go with the flow, day by day, week by week.’

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Gronkowski on Planning Ahead

‘To this day, I still haven’t touched one dime of my signing bonus or NFL contract money. I live off my marketing money and haven’t blown it on any big-money expensive cars, expensive jewelry or tattoos, and still wear my favorite pair of jeans from high school.’

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Gronkowski on the Charlesbank Playground

‘It’s the perfect location because it’s where the duck boats come in and out of the Charles River, and you know I love duck boats.’

Recommended Products

Rob Gronkowski Store
Rob Gronkowski Store
Muscletech supplements
Muscletech supplements
Vitavusion Multivites Gummy vitamins
Vitavusion Multivites Gummy vitamins
Purely Inspired Organic Greens powder
Purely Inspired Organic Greens powder
Orgain organic plant-protein
Orgain organic plant-protein
Element Fitness vibrating foam roller
Element Fitness vibrating foam roller
Gronk Fitness push sled
Gronk Fitness push sled
Gronk Fitness wall mounted pull-up bar
Gronk Fitness wall mounted pull-up bar
Gronk Fitness plyo box
Gronk Fitness plyo box
XtremeMonkey agility hurdles
Xtreme Monkey agility hurdles
Gronk Fitness
Gronkowski New England #87 jersey
Gronkowski Tampa Bay #87 jersey
Gronkowski Tampa Bay #87 jersey
Gronkowski New England #87 jersey
WWE Gronk t shirt
WWE Gronk t shirt
The TB12 Method
The TB12 Method
CBD Medic
CBD Medic
Monster Energy Drink
Monster Energy
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