The Return of LeBron James: The crazy diet and workouts that keep him still going in the NBA

LeBron James’ insane diet and workout routine that keeps him still going in the NBA

  • LeBron James announces return for his 21st NBA season after contemplating retirement.
  • His workout routines comprise incline dumbbell bench presses, chin-ups, wide grip pull-ups, jump rope, leg curls, back squats, and one-arm dumbbell rows.
  • The diet includes yogurt, smoked salmon, vegetable salads, chicken breast, pasta, omelet, cabernet grape wine, asparagus, and much more.

Considered one of the greatest NBA players of all time, LeBron James announced last Wednesday night at the ESPYs that he will return for his 21st season at a staggering 38 years old. 

To become this ruthless champion, LeBron has to commit to countless hours of training to gain the physique necessary to compete at a world-class level and a strict diet to uphold his impressive build. Research conducted by Total Shape breaks down his daily routines and diets that keep him in his famous immaculate shape.


LeBron is known to be a workout maniac who has a passion for high-intensity interval training. Here is the breakdown of his strict weekly workout regime.

Monday: Upper body 

  • Incline dumbbell bench press: 3 sets of 10 reps
  • Wide-grip lat pulldown: 3 sets of 10 reps
  • One-arm dumbbell military press: 3 sets of reps
  • One-arm dumbbell row: 3 sets of 10 reps

Tuesday: Plyometric exercises and spin training

Wednesday: Back, biceps, and traps

  • Grip pull-ups: 3 sets of 10 reps each
  • Standing bicep curls with barbell: 4 sets of 12 reps each
  • Chin-ups: 3 sets of 15 reps
  • Barbell bent-over rows: 4 sets of 12 reps
  • Wide grip pull-ups: 3 sets of 10 reps

Thursday: Cardio and Gym Session

  • Jump rope: 30 minutes
  • Pull-ups: 3 sets of 8-10 reps
  • Dumbbell bench press: 3 sets of 10 reps
  • Single-arm cable row: 3 sets of 10 reps per arm
  • Single-arm overhead press: 3 sets of 6-8 reps per arm
  • Leg curl: 3 sets of 10 reps

Friday: Legs, Calves, and Lower Body Exercises

  • Seated calf raise: 4 sets of 12 reps
  • Leg press: 4 sets of 12 reps
  • Back squat: 4 sets of 12 reps
  • Calisthenics: Weighted jumps, jumping lunges, box jumps, and push-ups, 3 sets of 15 reps for each exercise

Saturday: Plyometrics and spin


Rest day


As a professional athlete, James views food as fuel and believes an individual’s food intake plays a huge part in their performance.

Let’s take a closer look at the LeBron James diet.


James eats mainly protein and fruit for breakfast, such as egg-white omelets, yogurt, smoked salmon, berries, and gluten-free pancakes.

On days where he doesn’t feel like overeating, a bagel with peanut butter is his go-to meal, which provides him with enough energy for his daily routine.

Lunch and Dinner:

For his main meals, LeBron James opts for high protein with lots of greens.

This includes a rocket salad and some veggies with olive oil, topped with meats like a chicken breast, and maybe a little pasta.

He’s also been known to have a large palate for greens and veggies, which range from arugula, squash, zucchini, banana peppers, and asparagus.


The king loves his fruits, to the point that going a day without fruit would be like skipping a workout.

Whether it’s apples, bananas, or even berries, LeBron James does not shy away from munching off his fruit basket.

During halftime, LeBron will even have some apple slices topped with some delicious almond butter ready to go.

Additionally, LeBron might have a protein shake and some fruit pregame before going out and playing basketball.

Cheat Days:

For LeBron James, cheat days are opportunities where he gets to go crazy and eat whatever he wants.

His sinister sweet tooth cravings involve multiple layers of french toast drizzled with syrup, omelet, and desserts.

LeBron is also a connoisseur of vintage wines such as Cabernet Sauvignon’s grape wine, which he tends to enjoy after dinner.

He’s also a huge fan of pizza who’s invested a sizable chunk of money into Blaze Pizza, a California-based pizza chain.

Due to his involvement with the chain, he once ordered a 16 topping pizza involving turkey meatballs, kalamata olives, cherry tomatoes, basil, grilled chicken, and spicy red sauce.

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