Frank McGrath Diet and Workout Routine for Building Muscle

July 6, 2022

Frank McGrath is one of the most successful bodybuilders of all time. He’s won Mr. Olympia three times and Mr. Universe six times, and he’s had top-three finishes in another three Olympia contests. In fact, there are over 40 titles on his resume from some of the biggest organizations in bodybuilding, including IFBB Pro and NABBA Mr. Universe titles. That’s why we’re writing about the diet and workout routine that Frank McGrath used to achieve his incredible level of success in the sport of bodybuilding!

What he eats

Frank McGrath starts his day with a cup of black coffee and a light breakfast. He likes to keep his meals simple, so he’ll usually have some eggs, toast, and fruit. For lunch and dinner, Frank likes to eat lean protein sources like chicken or fish, vegetables, and complex carbs like rice or potatoes. He snacks on protein shakes throughout the day to keep his energy levels up.

He trains every day

Frank McGrath starts his day with 20 minutes of cardio, followed by a quick protein shake. He then hits the weights for an hour, focusing on compound movements like squats, deadlifts, and presses. After his workout, he has another protein shake and eats a healthy meal.
McGrath says that he never skips a meal, even if he’s not hungry. He believes that it’s important to fuel your body regularly to see results.
As far as diet goes, McGrath eats clean foods like chicken, fish, veggies, and rice. He stays away from processed foods and unhealthy fats.
All of this hard work has paid off for McGrath. He’s now one of the most successful fitness models in the world.

How his workouts are structured

Frank McGrath’s workouts are typically divided into two parts: lifting weights and doing cardio. He lifts weights five days per week, focusing on one body part per day. For example, on Monday he might work out his chest and triceps, Tuesday his back and biceps, Wednesday legs, Thursday shoulders, Friday arms, and Saturday and Sunday are rest days.

Tips on how to create such a regimen

  1. Start by creating a caloric surplus. This means eating more calories than you burn in a day. To do this, you’ll need to find out how many calories you burn in a day and then add 500-1000 calories to that number.
  2. Next, you’ll need to make sure you’re getting enough protein. Protein is essential for building muscle, so you’ll need to consume 1-2 grams of protein per pound of body weight.
  3. In addition to protein, you’ll also need to make sure you’re getting enough carbs and fat. Carbs are important for energy and fat helps with hormone production. Aim for 3-5 grams of carbs per pound of body weight and 20-30% of your total caloric intake from fat.


Hey there, My name is Marie. I love travel and photographs. I take photos to keep memories alive. Blogging is a important part of my life since I was in high school. Welcome to my Blog!