Alan Ritchson's Easy Diet to Stay Under 10% Bodyfat & Build Muscle

Critiquing Alan Ritchson's Reacher Diet

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Timestamps ⏱

0:00 - Intro
1:19 - 25% off Your First Order from SEED
2:05 - Fruit Intake
2:52 - Meal Frequency & Timing
4:28 - Breakfast
6:33 - Lunch
11:18 - Bulking
12:34 - Cutting
15:22 - Muscle Milk
15:41 - Snacks
16:51 - 5-Hour Energy
18:00 - Protein Shake
20:17 - Trace Mineral Drops & Electrolytes
21:51 - Energy Balance
23:28 - In Summation

[robertvogt]

the fact that you help explain the "cage free" and "free range" first is the reason I like you!

[odnilniloc]

Eggs, beef, lamb, sardines, bone broth, salmon, chicken.

Eat that, train with weights 2-3 times per week.

Get to bed early

Get lots of sun, as early in the morning as possible.

Voila. Greek God physique in next to no time.

😅

[SpiritSoldier]

I've been watching your videos for years now. Most of the knowledge I have on health and nutrition i have accumulated through you. You have singlehandedly changed my life for the better. Thank you Thomas.

[vickyburton]

I would love to hear a few tips on post menopausal ladies like me who are so strict with their diet and still can’t lose weight. Thank you!

[Justin_Bailey_NES]

Decent diet, good genetics, supraphysiological testosterone levels. Easy!

[heatherw]

Thomas, I want to thank you so much for bringing up Oxalates. I developed very aggressive kidney stones after my first year when I was on keto. I was baking a lot using almond flour of course. Kidney stones are very hereditary. Watch the almonds, chocolate and yes even some veggies. Check your family health history too. Don't learn the hard way like me.

[tacdoc]

Not to minimize the diet or amount of work he's putting in when he's in the gym... but dude is clearly on a prescribed gear regimen also. That's my main beef with any of these celebrity diet articles or videos. Chris Hemsworth didn't gain 40 lbs of muscle, after being cast as Thor, on just diet and hard work. Alan Ritchson also didn't get in that condition without some syringes every week.

[RyanBissell]

5:00 Thomas, what are your thoughts on steel-cut oats, as an overnight preparation, instead of rolled oats? Probably not low-gluten, but are even less processed and even lower glycemic index.

[prettyfox]

Diet yeeesss.
Lets start withe the basics...
First testo.
Then anti estrogen... A lot.
Then tren bolone.
Then antithrobotics.
Then diuretics.
Then diladrent to lower beat rate.
Then anavar to lower shbg.
Then clen buterol to burn fat.
Then liver protector.
Then...
Good Luck. You will need it.

[davidreynie]

No comment on the fact that he’s juiced up on steroids?

[mikeymyke]

Lets not kid ourselves, TRT is his biggest contributor to his physique, he has even said so. Lately it seems that everyone I see that has an impressive physique is either on TRT or steroids, like Alex Hormozi, Andy Elliot, Brandon Carter, Joe Rogan, Dana White, etc.

Even these wealthy guys who can afford any trainer, food, nutritionist or chef, cant fight the effects of aging on their physique, meaning this shows that the rest of us likely will need to be on TRT eventually if we want to stay jacked after 40, not what foods to eat

[joncharles]

Hi Thomas, free range (4 sq feet)isn’t the same as pasture raised(108 sq ft) eggs. Typically pasture raised chickens spend more time outside and have a more varied diet because of the time and space to forage for food.
Thank you for all your great work Thomas, I enjoy it immensely!

[krisswegemer]

Does any of Ritchson's advice apply if you aren't hopped up on maximum steroid doses?

[KarenSchuessler]

Thank you for mentioning spinach and oxalates. The oxalates bind to the calcium and make it unusable in the body. I found this after finding I have low bone density. There are oxalates in lots of foods, but the amount in spinach is off the charts insane. Swiss chard is high, as are almonds, but spinach is by far the highest. I sub with Tuscan kale instead and it works fine.

[skincraftorganicsllc]

Thanks Thomas - I always LOVE your content - you always have such integrity!! I LOVE how you never bash or belittle anyone - you know, like Layne (although I like him on some level :D )

[missyleonis]

I agree with a lot of this. I'm a 5'2 woman with hashimotos. I've had issues with severe reactive hypoglycemia and weight. I was at one point morbidly obese. I've worked hard the past 4 years to improve my health. I'm also a mentally disabled single mom on SSI, snap, etc with no child support. My income can make eating healthy dicey at times but my potted herb and veggie garden as well as learning to forage a bit and making most food from scratch helps s lot. I did keto for the better part of 2 years including a month stint of carnivore. I have definitely addictive tendencies to carbs. Currently I'm doing more of a high protein moderate fat version of a general low carb. I don't eat oats much, but food pantries give so much fruit and bread it's not even funny. I last night took some trader joes aloha rolls I got from a food pantry along with food pantry raisins, food pantry almonds, some allulose I got online off snap, Walmart stevia, some whey based protein powder I got online, scrap ton ground cinnamon, and some home made milk keifer made with 1% box milk I got from a food pantry. I basically made a overnight version of a bread pudding that I've fermented. I'm pairing with a crap ton of Pollock I got from the food pantry, some chk drumsticks from a food pantry, some before pantry mix I know has some soy in it from a food pantry. Btw, the bread pudding I put some organic cocoa nibs I ground up in it as well for a bit of extra fiber. I know this is dicey as far as being healthy, but it's a thing I'm trying that's new and hopefully will lower the carbs in a lot of the bread that's collecting in my kitchen counters and mini deep freeze. I've made my own sourdough from scratch in the past including creating a recipe for one made from almond flour. I actuallyade my own starter as well. I can't afford things like seed so I actually ferment a lot as a way to get those probiotics in. I went off keto because I started getting sick. I think over time my glucose tanked enough it was having negative impact. I still very much think keto or carnivore are great. But I personally think long term higher carb and flux in my diet and fasting routine works better. I was for the longest on a strict 2mad routine now I'm doing omad. I am trying to fast for at least 18 hours, some days it's more some it's less. I'm in Texas and do everything on foot or by bus so maybe that plays a role along with the omad and my now very active lifestyle in my need for just over 100 g net carbs, preferably just under 120 total a day. I'm one who has 4 types of yogurt plus milk keifer in my fridge all but two of those cultured with raw milk because of the type of sensitive cultures in two. I'm the type to have 4-5 variations of home made kimchi and sauerkraut some having wild greens in them. Not to mention making several variations of fruit vinegar and having water keifer, komboocha, and several veggies and fruit ferments on hand. Heck I've got a nice jar with a mix of lemons and limes from a food pantry I'm salt fermenting right now that when done I'm gonna use as a flavorful way to get the benefits of whole citrus and sodium in my drinks simultaneously. You would be surprised what you can do with shoe string budget. I've been making fruit and veggies leathers from things like carrots or canned green beans that are sugar free with fresh fruit and home made fruit butters I can to preserve things. The fruit butter I'm also making sugar free and using a crockpot to make. I've made apple butter with food pantry granny smiths and a jar of mango butter as well that was fresh and from a food pantry. I'm fine feeding me and my son what I can though his fave meal is egg and veggie tacos often with a side of peanuts or pistachios with raisins. I try to feed him healthier food options as best I can and make him home made sodas that I add electrolytes to and things like water keifer for the fizzy part. A 14 yr old can be a pain in the ass to get eating healthy.

[manman]

Great video. A neat concept critiquing other influencers meal plans. Hope you do more of these in the future! Now… how many days till I look like Reacher?😜

[Jerryp]

Getting rid of spinach was the best thing we've done! Use to eat a ton of it thinking we were being healthy. Arthritis has really diminished. Love these videos! And LOVE how the jealous have negative comments! 😂😂

[legendarygigolo]

He's also on the hollywood sauce 🙄

[timothyalanogrady]

Hey Tom great video on his daily diet and throwing your little spin on it.