Terry Crews Workout and Diet

Born: 1968

Crews was drafted by the LA Rams in 1991. He also played for the San Diego Chargers, the Washington Redskins and the Philadelphia Eagles before retiring from football in 1997 and pursing a career in acting. He has played on the big and small screen, hosted Who Wants To Be A Millionaire and starred in a reality TV series about his family, but Crews may be best known for his funny Old Spice commercials. Crews co-founded a design company called Amen & Amen and is the best-selling author of his autobiography ‘Manhood.’ He has almost 4 million followers on Instagram. He is 6 feet 2 inches tall and weighs 245 lbs.

Known For:

Terry Crews’s Diet


Crews has engaged in intermittent fasting for several years now and credits it for helping him to stay healthy and maintain his physique. His eating window is from 2-10 p.m. Crews works out in the morning and will drink BCAAs, coffee, tea, and possibly a teaspoon of coconut oil to help him feel satiated. Crews says he looks and feels better now than he did in his twenties.

Estimated Macros

  • Medium Carbs 40% 40%
  • Medium Fat 40% 40%
  • High Protein 80% 80%

Diet Details


It Had Better Taste Good

Crews says the only downside to intermittent fasting is that when you do eat, you want the meal to taste great. (He makes sure his does, right down to including dessert).


Be Consistent

Crews says he eats the same things over and over again like lots of vegetables and lean meats. Doing so makes calorie-counting unnecessary, he says.


Keeping Track

Twice a year for 30 days straight, Crews writes down everything he eats to get an accurate count on what he’s taking in.


Cheat Day

Crews’ cheat day is Sunday and it is ‘legendary.’ He says the cheat day helps him stick to his diet. He still sticks with intermittent fasting, however, and only eats in his 2-10 p.m. window. His Achilles’ heels: mac & cheese and steak sandwiches.

What to Eat


Green Vegetables


Lean Meat










Olive Oil



What to Avoid




Soft Drinks


Junk Food


Processed Foods


Refined Foods


Hydrogenated Fats


Artificial Ingredients


Crews on Intermittent Fasting

‘For me, the intermittent fasting thing has been a bit of a fountain of youth.’


Crews on Autophagy

‘It really strengthens your cells…[The body] is kind of like renewed.’


Crews on his Current Age & Health

‘I literally can put pictures of myself now versus pictures of myself at 22 years old, and I look and feel much better right now.’

Terry Crews’s Workout Routine

Weekly Routine

Early Bird, Smart Bird

Crews hits the gym by 6 a.m. He puts on an audiobook to listen to during his workout.

Targeted Exercise

Crews clearly won the genetic lottery, but to stay ripped he works out 5 days per week, concentrating on one part of the body each day.

Non-Expendable Cardio

Crews runs every day.

Warm Up & Tune In

Crews does 5 minutes of stretches then turns on an audiobook to listen to during his workout.

The Weights Can’t Wait

Crews does his 24s next, which you can check out in the ‘Style’ section.

Finish Strong

Crews ends every workout with a 4-mile run.

Exercise Style


A Terry Crews Routine

Every day: Warm up bystretching & 30 min cardio (jogging, etc. Mix it up.)

Crews’ exercises are called The 24s because you do 6 reps of each of 4 exercises.


Day 1: The 24s for Shoulders

Crews does these with 135 lbs. of weight.
Upright barbell row
Power cleans
Romanian deadlift
Weighted jump squats

Do 3 sets x 10 reps of the following:
Arnold press
Shoulder fly
Military press


Day 2: The 24s for the Back

Side to side chin up
Reverse grip bent over row
Do 3 x 10 reps of the following:
Cable row
Lat pull down
Wide grip pull up


Day 3: The 24s for Arms

Biceps curl w/ dumbbells
Hammer curl w/ dumbbells
Weighted lunge w/ dumbbells
Deadlift w/ dumbbells
Do 3 x 10 reps of the following:
Preacher curl
Triceps overhead extension
Close grip bench
Triceps push down


Day 4: The 24s for Legs

Front squat
Weighted step up
Straight leg deadlift
Weighted jump squat
Back squat: 5 sets x 10,8,5,3,1 reps
Calf raise: 3 sets x 15 reps
Leg press: 3 sets x 10 reps
Hamstring curl: 3 sets x 10 reps


Day 5: The 24s for the Chest

Clap push up
Dumbbell bench press
Dumbbell clean
Weighted dips (hold a dumbbell between your feet)
Barbell bench press: 5 sets x 10,8,5,3,1 reps
Chest fly: 3 sets x 10 reps
Incline bench press (with dumbbells or barbells): 3 sets x 10 reps
Hex press: 3 sets x 10 reps


Crews on Good Intentions

‘The reality is you get zero points for intentions.’


Crews on Sticking with a Gym Routine

‘I always tell people it’s the wrong approach to feel like we need to go to the gym to get in shape. Rather, we should adopt the attitude because we’re in shape, we must go to the gym.’


Crews on Achieving

‘The best you can do is always good.’

Terry Crews’s Supplements


Amino Acids

Crews doesn’t eat before 2 p.m. but he will mix up a batch of aminoacids 4-5 times a day. He says he drinks about a gallon of the stuff every day.

Get it here  

Terry Crews’s Lifestyle

Farming Dreams

Crews says he’d like to have a working farm, complete with animals. He wants to try growing all of his own food.

Self-Made Man

Crews never took acting classes; instead he asked himself what the audience would want and did that.


Terry Crews won an art scholarship before scoring an athletic scholarship for college. He painted fellow NFL players to make ends meet during lean times.

Real Strength Comes From the Heart

According to Crews’ book ‘Manhood,’ getting ripped is easy, but being a loving husband, responsible father and good person is much harder.


Crews on His Superpower

‘I have the superpower of being unembarrassable.’


Crews on His Farming Dream

‘I don’t know where it’s going to be, I don’t know what’s going on, but somewhere in the future, Terry Crews’ farm is happening.’


Crews on Going For It

‘From now on, I’m taking my shot…No matter what, I’m taking my shot.’


Crews on His Artistic Talent

‘I loved to draw, but quickly learned there’s nothing that comes naturally to us. We have many interests and desires, but we still have to work hard to improve our abilities.’

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