Cristiano Ronaldo, commonly known as CR7, is one of the most skillful soccer players of the modern era. The 30-year-old Portuguese superstar has immense love for fitness, which combined with his crazy work ethic has produced his incredibly athletic physique. Even though his body is leaner than a typical fitness model or bodybuilder, it is still worthy to be amazed at or aspire to. Besides long and intense team practices and footwork training, Cristiano focuses on improving his strength, stamina, speed, and functional movements.
Cristiano Ronaldo Diet Plan
Even if you have an efficient workout routine, it will not work well unless you blend it with a proper diet plan. The Real Madrid forward is aware of this fact and he pays attention to the kind of food he takes. Here we share the principles of his diet:
Mealfrequency: The daily food intake is divided into 6 smaller meals separated by a period of 2-4 hours. This helps to control his body’s metabolism
Adietwithsufficient quantity ofprotein: His diet comprises plenty of lean meat as high protein intake is necessary for muscle repair
Supplements for recovery: Protein shakes, joint supplements, multi-vitamins
Enough vegetables: Since vegetables have lots of minerals and vitamins, they are needed for recovery
Sugary foods are avoided: Foods and drinks with high sugar content cause accumulation of fat and slows down metabolism
Cristiano Ronaldo Diet Chart
Breakfast: Whole-wheat or whole-grain cereal, egg whites, fruit juice
Lunch: Whole-wheat pasta, green vegetables, baked potato, chicken with salad
Snack: Tuna roll with fruit juice/lemon juice
Dinner: Rice with pulses, chicken or turkey breasts, beans, and fruits
Cristiano Ronaldo Workout Routine
Cristiano is a professional athlete who is guided by expert dieticians and fitness coaches. Since his playing career in Manchester United, his body underwent a major transformation. In order to achieve a fat-free athletic physique, he has worked very hard in both the training grounds and gym. His daily workout schedule is as follows:
Daily practice for 3-4 hours assuring a low fat level (less than 10 percent)
Cardio exercises including several running sessions, each lasting for 25-30 minutes
Short-period exercises such as high intensity sprinting drills
Technical drills for improving ball control and skills
Tactical exercises to relate or communicate better with the teammates
Training in the gym for development of specific muscles, as also for increasing total body strength
Cristiano Ronaldo Workout Video
Cristiano Ronaldo Body Measurements
Height: 1.86 m (6’1”)
Weight: 183 lbs (83 kg)
Cristiano Ronaldo Workout Schedule
Ronaldo’s training philosophy is to work out 3-4 hours a day on 5 days of a week. Moreover, he sleeps for at least 8 hours every night, which gives his body enough rest to recover after a day’s hard work. To achieve and maintain a powerful, shredded, and athletic body like CR7, you can follow this Ronaldo-inspired training program.
The circuit should be repeated thrice
Barbell Squat (reps: 8)
Box Jump (20 inches, reps: 10)
Broad Jump (reps: 8)
Jumping Lunge (reps: 8 for each leg)
Lateral Bound (12 inches, reps: 10)
The entire circuit is to be repeated thrice
Burpee Pullup (reps: 10-15)
Bench Dips (reps: 20)
Pushups (reps: 20-30)
Medicine Ball Toss (reps: 15)
Push Press (reps: 10)
Concentrate on Quads or Cardio workouts
Power Cleans (sets: 5, reps: 5)
Sprinting (sets: 8, reps: 200 meters)
Focus on Stability and Core exercises for a tight and sculpted abs
One-Arm Side Deadlift (for each arm sets: 3, reps: 5)
How long do I have to rope jump in the Sunday cardio exercise?
Hi Goh Guan Chun,
Performing jumping rope sets for two to five minutes will help you in burning calories and building stamina.
I love your physical strength…..I am inspired and also my son inspired….
how did you get all this information?
i play football myself and all this talk about gym and million different workouts overwhelm me so i really aint sure wat to do. i play striker or left wing. Would using this plan sort me out big time
M a football player and I play on the left wing or left mid position.. I m kind of skinny too. Please suggest a workout session along with a diet plan
Awasome cr7 i m a big fan of yours
I am wilcox, a left winger thanks for your workout training routine
Nice to see your information
Cristiano ronaldo says “training and rest is why I’m at the top of my game” – got it off Nike training club app haha
Is this routine a authentic one..sorry fr asking this. But I’m going to invest my whole next year into this routine. So its good to know right..so kindly aid me with reply
Yes, it is thoroughly authentic. However, consult a professional gym trainer to know whether it suits your body type.