Brian Johnson, AKA the Liver King, is a force to be reckoned with in the fitness and nutrition world. His primal approach encloses a unique workout routine, a raw diet, and specific supplements.
All this has captivated the fitness industry and anyone interested in unconventional health and vitality methods. As a fitness coach intrigued by the Liver King's workout routine and diet, I tried it firsthand.
For 90 days, I immersed myself in his diet and followed his unique workout routine. I also included Liver King's reinforcements in my regime. The results increased my energy levels, sharpened my senses, and boosted my metabolism.
In this article, I'll share all I've learned from Liver King's influence and routine after putting him to the test.
Quick Summary
- Liver King's workout includes intense training sessions focusing on full-body exercises and strength conditioning.
- Liver King follows a unique diet as an ancestral living supporter, including raw meats and organ foods, which sustain his physical demands.
- He supplements his training and diet with essential nutritional supplements such as whey protein, creatine, mass gainers, and casein.
- Liver King supplements his training and diet with essential nutritional supplements such as whey protein, creatine, mass gainers, and casein.
Liver King Stats
- Age: 46
- Height: 5' 7"
- Weight: 165 lbs
- Waist: 34"
- Chest: 52"
Liver King is a fitness social media influencer and entrepreneur known for promoting an ancestral diet that includes eating raw meat, eggs, organs, bone marrow, and dairy products.
He also advocates for high-intensity workouts and spending time in nature.
Brian Johnson has inspired many people with his unique approach to fitness and health – reasons why he's built a large following who watches his posts or videos and tries to imitate him.
Liver King’s Extreme Workout
The Liver King workout routine is primal and rigorous, focusing on muscle growth and cardiovascular endurance. He categorizes exercises by day, with each day focusing on specific muscle groups and movements.
Here's a closer look:
Monday
Morning
- Lower body-focused training
Evening
- Olympic lifts
- Heavy pulls
- Chest-to-bar push-ups
- Handstand push-ups
- Legless rope climbs
Tuesday
Morning
- Back
- Rear deltoids
- Core
Evening
- Upper body push
- Several dynamic and plyometric movements
Wednesday
- Walking in the sun [1]
- Performing sprint variations on either the assault bike or rower
“Brisk walking and sun exposure increase BMD and improve dynamic and static balance.”
- Shuqiao Meng, PhD
Thursday
Morning
- Lower body-focused exercises
- Plyometric work
Evening
- Olympic lifts
- Heavy pulls
- Kettlebell swings
- Heavy carries
Friday
Morning
- Upper body-focused training
Evening
- Heavy ball cleans
- Ring muscle-ups
- Handstand walks
Saturday
- Performing some strong-man movements
- Core work
Sunday
- Brisk walking in the outdoors
- Tabata push-ups
“Studies show that brisk walking and sun exposure increase bone mineral density and improve dynamic and static balance in older people with osteopenia. This combination of physical activity and sun exposure can be an essential tool for maintaining bone health and preventing a decline in mobility with age.”
- Shuqiao Meng, PhD
Primal Diet Plan & Carbs Principles
Liver King's diet plan is based on the idea that our hunter-gatherer ancestors ate foods high in protein, fat, vitamins, and minerals.
He claims these meals are healthier than the modern ones, typically high in processed foods, sugar, and unhealthy fats.
Liver King's ‘’Primal Diet’’ makes raw meat and organ foods his central aspect. He focuses on eating nutrient-dense meals while avoiding junk food and liquid calories [2].
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Liver King Diet Principles
His diet principles revolve around what his body needs to perform at its peak without any calorie or macro tracking.
This is how he divides them:
- Proteins: 40%
- Fats: 35%
- Carbs: 25%
This macronutrient distribution supports muscle growth, stabilizes blood pressure and sugar levels, optimizes hormone production, and helps neurological functioning.
Liver King focuses on consuming as much animal meat and other nutritious food as his body needs, bypassing traditional calorie counting or macro tracking.
“Do you know what Liver King says? Start with liver, get some really good sleep, move like Liver King, eat like Liver King, shield-like Liver King. Live like the ancestral man, and you'll have a hormone profile that's double or triple of the manicured modern man.”
- Brian Johnson ‘’Liver King’’, Fitness Influencer
Diet Plan
Breakfast
- Six farm-fresh whole raw eggs
- 30 gr of protein shake in mineral water
- 100 gr of Greek yogurt with creatine, sea salt, collagen, ghee, and almond butter
- 30 gr of maple syrup
- 2 oz raw liver, sea salt, and maple syrup
- 1 oz raw bone marrow with maple syrup and sea salt
- ½ pint farm-fresh raw milk
"Eat liver and get jacked"
- Brian Johnson ‘’Liver King’’, Fitness Influencer
Post Workout Lunch
Same as breakfast.
Dinner
- 16 oz full-fat cooked red meat such as grass-finished ground wagyu, short ribs, rib eye, and ground organs (liver, kidney, heart, spleen, and pancreas)
- 2 to 3 oz of raw sweetbreads, heart, or raw bull testicles
- One avocado with sea salt and olive oil
Supplements
Despite his emphasis on eating whole foods for muscle mass growth and metabolic conditioning, he adds five nutritional supplements into his routine to complement his diet [3].
They provide him with the essential nutrients for full-body gains and burning fat while optimizing hormone production.
Liver King's supplement stack includes:
- Quality whey protein: Assists in muscle recovery and growth.
- Creatine: Enhances strength and power during workouts.
- Top-rated mass gainers: Provide a calorie overload for muscle mass growth.
- Casein: Slow-digesting protein taken before sleeping for sustained amino acid delivery.
- Steroids: His plan includes regular anabolic injections that include Winstrol, Deca-Durabolin, and testosterone cypionate.
FAQs
Is Liver King Natural?
No, Liver King is not natural. While he follows an ancestral lifestyle, prioritizing nutrients, whole foods, and natural exercise routines, he consumes steroids regularly.
How Many Times Does Liver King Eat In a Day?
Liver King eats three times a day. Each meal contains nutrient-dense whole foods, primarily raw and cooked animal meat, organs, and other nutrient-rich foods.
Is Liver King’s Diet Plan Healthy?
No. Liver King's diet plan is not healthy. It's unconventional and not suit for everyone. Even though it's high in proteins and fats, focusing on raw and cooked animal products, eating raw food can potentially harm your body.
References:
- https://www.researchgate.net/publication/359528029
- https://www.researchgate.net/publication/362237012
- https://www.researchgate.net/publication/348876943
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