Seth Feroce Workout and DIET
Bodybuilder
Born: 1984
Born in Pennsylvania, Seth Feroce was bullied for being overweight. He got his start early on when his dad gave him a set of weights and got him a gym membership. Feroce took weightlifting seriously and became devoted to bodybuilding magazines. In high school, he played football and was on the wrestling team. After earning a Bachelor’s degree in Safety Sciences from the University of Pennsylvania, he worked as a safety consultant but did not enjoy it. In 2009, Feroce entered his first bodybuilding competition in Pittsburgh and won. After earning his IFBB pro card, he moved to Hollywood and trained with Hany Rambod for 2 years. Feroce has been sponsored by MuscleTech, Isolator Fitness and Muscular Development magazine. Steroid use inflicted its toll and forced him to stop competing in 2012. Feroce returned to competitive bodybuilding briefly in 2016 and 2017 before announcing his retirement. Feroce owns the brand All American Roughneck and the supplement line Axe & Sledge. He owns a nutrition store and a gymnastics gym in PA. He also hosts a podcast with Bobby Dautrich. His Feroce Iron Academy is a subscription website for bodybuilders. Feroce has a son with gymnastics coach Hanna Nicole and 2 children from a previous marriage. Feroce has hundreds of thousands of followers on social media. He is 5 feet, 5 inches tall and weighs about 202 lbs. in-season and 240 off-season.
Known For:
Seth Feroce‘s Diet
Summary
As with all pros, diet is an essential component of a successful career. Feroce has tried out numerous diets and training regimens over his career, but he mostly sticks with a lot of bodybuilding classics including egg whites, chicken, rice, and whey protein. He refuels every few hours and weighs and measures his food. He supplements with protein, aminos, and carbs and is outspoken against steroid use. He stays hydrated with plenty of water.
Estimated Macros
- Low Fat 20%
- Medium Carb 30%
- High Protein 50%
Diet Details
Fuel Up
Feroce eats about 6 meals per day. He starts off with 2 cups of egg whites and 3 whole eggs for flavor, a cup of oatmeal and a few strawberries.
Classic Meals
Feroce’s diet consists of simple combinations of meat, rice, and veggies. He has steak once a day and chicken twice.
Power Snacks
Feroce has 2 protein shakes per day: whey protein with 2 bananas after a workout and 2 scoops of casein with peanut butter and frozen fruit before bed.
Experimental Dieting
In 2019, Feroce tried the ketogenic diet (high fat, medium protein, low carb) but found it difficult because he was used to the pump provided by carbs. He says it’s important to do what works best for your body, not someone else’s.
Early Bird Special
Collins admits to preferring an early dinner, and struggles to break out of her routine. She says her crew will be one at the restaurant at 6:30 pm.
Condiment Fiend
Feroce is a big fan of ketchup and Melinda’s Spicy Garlic Parmesan hot sauce. He likes basically all of Melinda’s condiments.
What to Eat
Egg whites
Eggs
Oatmeal
Chicken breast
Steak
Salad
Iceberg lettuce
Romaine
Sweet potatoes
Veggies
Whey protein
Bananas
Fruit
Rice
Feta
Gorgonzola
Oatmilk
Quinoa
Ketchup
Hot sauce
Water
What to Avoid
Milk (lactose intolerant)
Sugar
Excess salt
Junk food
Fast Food
Processed food
Artificial ingredients
Chemical additives
Feroce on his current diet
It’s not heavy like it used to be, but it keeps me healthy and feeling good.
Feroce on eating on the road
Ask for plain grilled chicken…If they have a baked potato, more than likely, they can make it plain.
Feroce on dinner
Salads are typically my evening meal.
Feroce on hitting your macros
If [the chicken breast] looks to small, order another one.
Feroce on what to do if you don't have a kitchen knife
You’re cuttin’ your chicken with a pocket knife. Cuttin’ boxes and cuttin my food up.
Feroce on ketchup
I’m a little bit of a ketchup fiend. I don’t use it too much, just enough for taste and enjoyment out of plain chicken and plain rice.
Feroce on his favorite brand of sauce
Everything from Melinda’s is pretty good.
Seth Feroce‘s Workout Routine
Weekly Routine
Unlucky Accident
In 2020, Feroce fell off his dirt bike and tore his triceps. But he had surgery and made a complete recovery.
Accepting Loss
Feroce said it was quite an adjustment to lose 30 lbs. and accept his new shape. But now he loves it and feels healthier physically and mentally.
Training Tunes
Some of Feroce’s go-tos to pump himself up when he’s working out include Pantera and Eminem.
Daily Dose
Feroce works out at least 6 days a week. He does his cardio in the morning and lifts or does a HIIT routine in the evening.
Rise & Climb
Feroce hits the Stairmaster every day for 1/2 hour to an hour, depending on where he is in his training.
HIIT It
For weight training, Feroce alternates between high-intensity training and regular weight training. He does push/pull exercises and legs.
Exercise Style
A Seth Feroce Routine
AM
Cardio: 5-7 days/week. 30-60 min
PM
HIIT: 3 days/week
Weight training: 3 days/week
Push/pull/legs
Feroce on his cardio regimen
I do morning cardio 5-6 days a week, sometimes 30-45 minutes, sometimes an hour.
Feroce on his weightlifting plan
I do HIIT training or weight training 6 days a week.
Feroce on weighing less
I’ve worked really hard to get to this point to be lean, stay in shape, and feel good.
Seth Feroce‘s Supplements
Protein
Feroce has his own line of supplements called Axe & Sledge. It offers several different proteins, including grass-fed whey protein, meal replacement shakes and bars, and plant-based protein.
Pre-workout
Feroce hits it hard at the gym and making a pre-workout a must. His supplement line contains a non-stimulant formula called Hydraulic with several patented ingredients including special formulations of beta-alanine and creatine, and another formulation with 400 g of caffeine for those who want more energy, focus, and motivation called Seventh Gear.
Intraworkout
To keep him going during grueling workouts, Feroce uses BCAAs, EAAs, carbohydrate powder with built-in hydration.
Test Boost
Like everyone else, Feroce isn’t getting any younger. He uses a testosterone booster to build muscle and keep his energy high.
Nootropic
Big muscles are only part of the game. Feroce uses a nootropic to stay sharp in and out of the gym.
Fat Burner
Whether or not you care about displaying your muscles, a fat burner helps you look your best and also reduces hunger and fatigue.
Reds & Greens
Feroce’s diet can sometimes be pretty limited. By supplementing with red and green superfoods he makes sure to hit his nutritional basics.
Seth Feroce‘s Lifestyle
Steroid Push-Back
Feroce’s health suffered from steroid use. Once upon a time, he sold them, but he now speaks out against their rampant use. He says that the system needs to be cleaned up because steroids put bodybuilders’ lives at risk.
Self-Care
Feroce says that while adrenaline works in the short-term, but it will ruin your health in the long-run.
Get Your Head Straight
Feroce says that physical exercise is just as important for his mind as it is for his body and that if you’re having a bad day to get some exercise.
Define Your Goals
Feroce says it’s important to be clear on what you really want in order to create a training regimen that works. A bodybuilder, a powerlifter and someone who just wants to look good in a bathing suit will all have different plans.
Needs Must
When Feroce had to step back from bodybuilding competitions to focus on his health, he worked as a landscaper and safety consultant for 3 years.
Big Leap
Feroce invested his savings, about $2,200, to create his brand All-American Roughneck apparel. He sketched out the designs himself in a little notebook.
Feroce on the pervasiveness of steroids
People don’t understand that steroids are literally in anything, in everything, that has to do with physicality.
Feroce on the steroids in bodybuilding
It’s a multi-billion dollar industry.
Feroce on overtraining
We want to make sure we’re optimizing for short-term and long-term goals.
Feroce on figuring out your optimal training plan
Seems like a lot of…factors. That’s why this [stuff] is hard.
Feroce on bad days
You gotta get your head right…Me personally, working out, has always been something to clear my head.
Feroce on his preferred transportation
I’m a truck guy…I need a dump truck to complete the fleet.
Recommended Products
Axe & Sledge supplements
All American Roughneck apparel
Melinda’s Spicy Garlic Parmesan sauce
Marzetti’s Honey French Light dressing
Stairmaster
Kettlebells
Dumbbells
Barbells
Weight bench
Ram TRX
