
Derek of the health and fitness platform More Plates More Dates is a fitness YouTuber who delivers extreme self-improvement advice, gym tips and recommendations, dating advice, and other lifestyle material on his YouTube channel and other social media platforms.
Derek More Plates More Dates founded Gorilla Mind, a supplement firm, in 2017, and he also co-owns a hormone replacement treatment clinic.
As a certified fitness trainer, I've done my research on Derek More Plates More Dates, workout routine, and diet plan.
After listening to many of his interviews, YouTube videos, and podcasts, I've compiled what would be the best workout and diet plan for Derek More Plates More Dates.
In this article, I will detail my findings on More Plates More Dates workout routine and diet plan, his stats, and the supplements he uses to stay focused and fuel his body.
Quick Summary
- Derek More Plates More Dates workout routine involves exercising three times a week. His training focuses on arms and abs circuits, back and chest circuits, legs, and active recovery.
- More Plates More Dates has tried many diets, including keto, intermittent fasting, and vertical diet for bulking up.
- He utilizes supplements such as branched-chain amino acids (BCAAs), fat burners, mass gainers, and multivitamins to fuel his body.
- Derek’s fitness philosophy prioritizes longevity, focusing on sustainable training routines and nutrition that supports muscle recovery and overall well-being.
Celebrity Stats/Career Highlights
- Age: 30 years
- Height: 6ft
- Weight: 200 - 220 lbs
His Workout Routine

Here's Derek More Plates More Dates workout routine:
Monday: back and chest
Chest circuit
He performs three sets of the following exercises:
- 10 reps of chest presses
- 10 reps of incline dumbbell presses
- 12 reps of seated chest fly
- 10 reps of lateral raise
- 8 reps of dips
- 10 reps of dumbbell pullover
Back circuit
He performs two sets of the following exercises:
- 8 reps of barbell deadlift
- 8 reps of the bent-over row
- Pull-ups till failure
- 8 reps of lat pulldown
- 8 reps of T-bar row
- 10 reps of renegade row
- 8 reps of inverted row
Tuesday: Rest
Derek More Plates More Dates rest to let his back and chest recover from the previous workout.
Wednesday: Abs and Arms

Arms Circuit
Derek performs four sets of the following exercises:
- 6 to 8 reps of barbell curls
- 3 sets of chin-ups till failure
- 6 to 8 reps of dumbbell hammer curls
- 6 to 8 reps of overhead triceps press
- 6 to 8 reps of triceps pushdowns
- 6 to 8 reps of dips
- 6 to 8 reps of reverse curls
Abs Circuit
Derek More Plates More Dates performs three sets of the following exercises:
- 25 reps of cable crunch
- 15 reps of decline crunch
- 15 reps of hanging leg raise
- 15 reps of decline oblique crunch
- 10 reps of weighted reverse crunch
- Hollow hold for 25 seconds
Thursday: Rest
Friday: Legs
Derek performs three sets of the following exercises on leg day:
- 8 reps of leg extensions
- 8 reps of barbell squats
- 8 reps of deadlift
- 8 reps of standing calf raise
- 8 reps of seated leg curls
- 8 reps of walking lunges
Saturday and Sunday: Active Recovery
More Plates More Dates skips the gym on weekends.
He prepares meals, develops videos and content for the week ahead, and spends time outside.
Workout Principles

More Plates More Dates talks a lot about his fitness routine and what he does on a daily basis on his YouTube channel, including his exercises, business running, healthy eating choices, relationships, travel, and more.
More Plates More Dates has lately stated in videos that he is more concerned with the longevity of his training schedule and his abilities.
He doesn't attempt to push himself too hard with tough exercises anymore; he works hard to avoid injuries, doesn't dabble with steroids, and he's looking for the ideal foods and supplements to nourish his body, support muscle recuperation, and improve his eating habits.
More Plates More Dates has found an effective training routine for him and his fitness objectives.
Derek has sustained his physique and developed muscle mass by completing three weekly exercises as he has learned more about bodybuilding.
“I've spent more than 8 years focusing on severe self-improvement, and I created "More Plates More Dates" as a one-stop shop to assist you in getting yourself on the correct track to being the "best you" as well.”
- Derek, Bodybuilder & Fitness Entrepreneur
Derek was able to focus on operating his businesses, expanding the More Plates More Dates site and platform, and creating content for his YouTube channel and numerous social media platforms by determining the optimum training plan.
He let go of the notion that he needed to go to the gym six days a week to bulk up his muscle and be called a legitimate bodybuilder.
More Plates More Dates has optimized his schedule, and it's certainly working.
Diet Plan

Here's Derek More Plates More Dates diet plan:
Meal 1:
- Cranberry juice
- Almonds
- Cheddar cheese
- 1 cup egg whites, 4 whole eggs
- Baby carrots
Meal 2:
- White rice
- Ground bison
- Cranberry juice
- Spinach and red peppers
Meal 3: (pre-workout)
- Baked potato
- Grilled chicken
- Large navel orange
Post-workout beverage
- Orange juice
- ½ teaspoon salt
- ½ tablespoon dextrose
Meal 4:
- White rice
- Ground bison
- Spinach and red pepper
- Cranberry juice
Meal 5:
- Cup of Greek yogurt
- Baby carrots
Diet / Nutrition Principles

Derek enjoys experimenting with different diets; he's tried keto and intermittent fasting and believes in the Vertical Diet for bulking.
Vertical eating is perfect for bulking, gaining weight, and correcting micronutrient deficiencies [1].
The More Plates More Dates eating plan is based on what he ate while on this diet.
Derek is a firm believer in supplementation and hormone optimization in the diet.
On his podcasts and videos, he often evaluates nutritional items, including a line of supplements he created called Gorilla, which includes a nootropic called Gorilla Mind, a pre-workout supplement, and an energy booster.
He also promotes healthy eating and the avoidance of fast food.
Our Gorilla Mind Reviews:
Supplements

Derek from More Plates More Dates uses the following supplements:
- BCAAs: Branched-chain amino acids are essential for muscular development. BCAAs may reduce muscular soreness by minimizing muscle damage, and they can modify levels of certain neurotransmitters in the brain, like serotonin, which may lower exercise-induced fatigue [2].
- Multivitamins: Multivitamins may contain botanicals, amino acids, fatty acids, and vitamins and minerals. Multivitamins may aid in memory and mood enhancement. Furthermore, mineral and antioxidant vitamins may help prevent some disorders that cause blindness. Some research has linked multivitamin consumption to a lower risk of cancer [3].
- Mass Gainer: Mass gainer supplements contain protein derived from reliable protein sources such as whey and casein. They are ideal for providing high-quality nutrients, particularly for post-workout muscle rehabilitation. The amino acids strengthen muscles, fuel them, and promote lean muscular development [4].
- Fat Burners: Fat burners can assist in boosting fat reduction, but they properly function when combined with a balanced diet. Fat burners function in various ways, including boosting energy, suppressing hunger, encouraging fat to be burned for energy, and increasing your metabolism and core temperature, allowing you to burn more calories during the day [5].
Related: Thomas DeLauer’s Supplement List
FAQs
What Happens if You Weight Train but Don't Eat Enough?
You will lose muscle mass if you weight train but don't eat enough. Lifting and strength exercises without proper nutrition, particularly adequate protein, can result in muscle tissue loss. Also, you will lack the energy to execute muscle-building routines if you aren't eating properly.
Should You Eat More if You Exercise?
No. You shouldn't eat more if you exercise. The majority of casual exercisers do not require a lot of extra food to sustain their workouts. However, if you are having particular symptoms, it may be time to add extra snacks to your diet.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680710/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5691664/
- https://pubmed.ncbi.nlm.nih.gov/32823974/
- https://pubmed.ncbi.nlm.nih.gov/25169440/
- https://pubmed.ncbi.nlm.nih.gov/21951331/
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