Tom Brady Workout and Diet

NFL Quarterback
Born: 1977

Tom Brady played football for the University of Michigan and was drafted by the Patriots in the 6th round, which many believe makes him the biggest ‘steal’ in the history of the NFL draft. He has played in 9 Super Bowls and won 6, including in his first season as a starter. He holds records for postseason passing yards, completions and touchdowns. Brady has won 4 Super Bowl MVP awards and 3 league MVP awards. He has been chosen for 14 Pro Bowls and led his team to 16 division titles, a record in NFL history. Brady is the winningest QB in the NFL, with 200 regular season wins. He is also tied with Wes Welker for the longest TD pass of 99 yards. At age 41, Brady is the oldest QB to win a Super Bowl. Brady has 6 million followers on Instagram. He has 3 children and is married to supermodel Gisele Bündchen. He is 6 feet 4 inches tall and weighs 225 lbs.

Known For:

Tom Brady’s Diet

Summary

Brady takes his diet seriously and says he follows a mix of Eastern and Western philosophies. His diet consists of anti-inflammatory, alkaline foods, meaning mostly vegetables. He eats his proteins separate from carbs. He also avoids white sugar, white flour, MSG, iodized salt and nightshade plants (such as tomatoes, eggplant and peppers). Brady also eschews caffeine. He drinks a ton of water a day, but not with meals. He also drinks smoothies and protein shakes.

Estimated Macros

  • Low-Medium Fat 20% 20%
  • Low-Medium Protein 30% 30%
  • High Quality Carb 50% 50%

Diet Details

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Electrolyte Up

Brady consumes 20 oz. of water with electrolytes first thing in the morning.

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Veg Out

Brady says 80% of what he eats is vegetables.

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Yin Yang Diet

Brady’s diet is based on the Traditional Chinese Medicine principle of eating a ‘Yang’ diet in spring and summer and nourishing the ‘Yin’ in fall and winter, meaning lighter ‘raw’ foods in the off-season and heavier ones such as meat in the winter.

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No Room For Dessert

Brady doesn’t do cheat days. ‘Ice cream’ made from avocados and cocoa or raw macaroons are as close as he gets to dessert. He says this may change after he retires.

What to Eat

R

Fresh Vegetables

R

Wild Salmon

R

Grass-fed Beef

R

Avocados

R

Eggs

R

Fruit (pineapple, watermelon, Raspberries And Nectarines Are The Most Alkaline Fruits)

R

Nuts

R

Seeds

R

Whole Grains (Quinoa, Millet, Brown Rice, Etc.)

R

Protein Shakes

R

Electrolytes

R

Water

What to Avoid

Q

White Sugar

Q

White Flour

Q

MSG

Q

Nightshades (Tomatoes, Peppers, Eggplant, Etc.)

Q

Iodized Salt

Q

Dairy

Q

Refined Foods

Q

Artificial Ingredients

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Brady on His Vegetable-centric Diet

I’m never lacking for protein.

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Brady on Hydration

Try not to drink too much water during a meal as it can interfere with digestion.

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Brady on His Strict Diet

Whether that’s what I eat, whether I drink or don’t drink, it’s always football-centric. I want to be the best I can be every day.

Tom Brady’s Fitness Routine

Weekly Routine

Prehab

Brady is all about pliability: targeted, deep-force muscle work that lengthens the muscles, keeping them flexible and strong.

Unique Accoutrements

Rather than tossing around heavy weights, Brady uses resistance bands, foam rollers, massage balls and vibrating devices in his fitness regimen.

Use the Muscle Between Your Ears

Perhaps Brady’s most unique exercise accoutrement is his mind. He cycles through more than 2 dozen brain games which not only keep his mind sharp and focused, but they are touted to improve physical performance and muscle recovery too.

Massage It Out

Where many athletes might only use a foam roller or stretch from time to time, Brady uses rollers and massage daily.

HIIT It

Brady uses high intensity workouts for maximum results.

Band Together

Instead of heavy weights, Brady prefers resistance bands.

Exercise Style

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Tom Brady’s Upper Body Workout

Brady does 2-3 circuits of these, with a 15 second rest in between each exercise. 1 minute rest between circuits.

Z

Weekly Routine (Upper Body)

Dumbbell Chest Press: 10-12 Reps
Dumbbell Fly: 10-12 Reps
Overhead Shoulder press: 10-12 Reps
Dumbbell Curl: 10-12 Reps
Lateral Dumbbell Raise: 10-12 Reps
Cable Press-down: 10-12 Reps
Triceps Extension: 10-12 Reps
Turkish Get-up: 10-15 Reps
Crunch: 10-15 Reps
Reverse Crunch: 10-15 Reps
Medicine Ball Push-up: 12 Reps
Stability Ball Crunch: 12 Reps
Stability Ball Climber: 12 Reps/Each Leg
Plank: 30 Seconds
After 3 circuits, Brady does high-intensity interval training (HIIT) on a cardio machine.

Z

Tom Brady’s Lower Body Workout

Same deal as with the upper body: do 2-3 circuits with a 15 second rest between exercises and a 1 minute rest between circuits.

Z

Weekly Routine (Lower Body)

Wide Dumbbell Squat: 10-12 Reps
Forward Lunge: 10-12 Reps
Side Lunge w/ Twist: 10-12 Reps
Skater Lunge: 10-12 Reps
Stability Ball Leg Curl: 10-12 Reps
Cable Lat Pull-down: 10-12 Reps
Dumbbell Row: 10-12 Reps
Dumbbell Biceps Curl: 10-12 Reps
Close Grip Biceps Curl: 10-12 Reps
Crunch: 10-15 Reps
Reverse Crunch: 10-15 Reps
Mountain Climber: 30 Seconds
Brady then does more cardio or quarterback drills.
Brady alternates between these 2 workouts, and also increases the intensity by changing the plane of motion, such as working on a decline or a stability ball rather than a flat bench.

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Brady on Endurance

You push your body to the limit, but you have to train your body to deal with the limits.

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Brady on Performance

The decisions I make center around performance…I want to be the best I can every day…I want to be the best I can for my teammates.

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Brady on Training

For long-term peak performance, you can’t train slow and move fast.

Tom Brady’s Supplements

Protein Shakes

Protein Shakes

Since Brady mainly eats vegetables, he swears by plant-based protein shakes to maintain muscle mass and aid in recovery.

Get it here  

Electrolytes

Electrolytes

To help rehydrate quickly, Brady uses his TB12 electrolytes with no additives, preservatives or sweeteners.

Get it here  

Tom Brady’s Lifestyle

Early to Bed

Brady goes to bed usually by 9 P.M. and is up between 5-6 A.M.

Diet For Life

Brady credits his strict diet and lifestyle for his longevity in this punishing sport. He says he hurt all the time at age 25 but feels great at 40+.

No Alcohol

Brady avoids drinking alcohol most of the time.

Multi-talented

Tom Brady was also pretty talented baseball catcher back in the day. He got picked in the 1995 NLB draft by the Montreal Expos.

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Brady on Confidence

If you don’t believe in yourself, why is anyone else going to believe in you?

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Brady on Boredom

I don’t want to wake up and be bored. That’s probably my greatest fear is to have nothing to do.

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Brady on Staying Positive

Things happen sometimes that I don’t welcome or want, but I make the choice to remain positive.

Recommended Products

The TB12 Method

Brady’s Book The TB12 Method

TB12 Workout Gear

TB12 Workout Gear

TB12 Pliability

TB12 Pliability

TB12 Nutrition

TB12 Nutrition

TB12 Apparel

TB12 Apparel

TB12 Cognitive

TB12 Cognitive

TB12 Hydration & Supplementation

TB12 Hydration & Supplementation

TB12 Academy

TB12 Academy

BrainHQ brain games

BrainHQ Brain Games

Madden NFL18 video game

Madden NFL18 Video Game

Glacéau smartwater

Glacéau Smartwater

Beautyrest black mattress

Beautyrest Black Mattress

Ugg shoes

Ugg Shoes

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