Tim McGraw's Workout & Diet (His Unique Secret Shared)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: February 1, 2024
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Once sporting a beer belly, Tim McGraw is now showing off a six-pack.

The country star has turned his lifestyle around and lost over 40 pounds. He shared his diet and fitness routine selflessly, so I wanted to make this detailed guide for everyone thinking it's impossible to achieve Tim's physique.

Let's dive in!

Country Music Star’s Career Highlights

Born as Samuel Timothy McGraw in Louisiana, US, McGraw isn’t your typical professional athlete.

Nevertheless, he’s a great role model to many athletes and people trying to get healthy and fit.

As he revealed, McGraw played baseball from an early age and was an overall active child.

His talents got him into the Northeast Louisiana University on a baseball scholarship.

However, an injury dashed his pro league dreams. McGraw then swapped baseball for guitar, jamming with local bands.

This ignited a new passion, leading him to drop out of college in 1989 for a music career. He's released 15 studio albums, with ten topping the Country Albums charts and 25 singles hitting number one.

Selling over 80 million records worldwide, McGraw's among the best-selling artists ever. He's bagged 3 Grammys and numerous other awards, even dabbling in acting.

Yet, his sports love endures; he co-owns the Nashville Kats football team.

Tim McGraw’s Workout Routine

shirtless tim mcgraw using a kettlebell

At 5' 10" and 175lbs, Tim McGraw, father of three and Faith Hill's husband, has transformed remarkably. Remember, he was once 40 pounds heavier.

This change began 13 years ago after starring in "Four Christmases," when his daughter noticed his size on screen. Realizing he'd reached 215 pounds, McGraw ditched truck-stop food, burgers, and alcohol, starting with morning walks.

These evolved into 20-minute runs and intense gym sessions, including weightlifting. Surprisingly, this fitness journey boosted his singing. As he told Men's Health, "I use my whole body to sing—my legs, my butt. Better control means a stronger voice."

His workouts got so serious, he started bringing equipment on tour and working out with his band before concerts, using the knowledge he got from his trainer, Roger Yuan.

Tim McGraw takes a lot of pride in his transformation, as he should. His hard work is evident, and more importantly, he's healthy. When he's not on tour, McGraw works out three times a day. His workout sessions last for 3.5–4 hours.

“I don’t really get tired of training. There’s such a feeling of accomplishment that comes from the feeling of being my age and still being at the top of my game.”

- Tim McGraw, Country Singer

He shared his daily workout with Men’s Health magazine, and it looks something like this:

Morning Workout

For his morning workout, McGraw loves doing some cardio, such as basketball or running.

Early Afternoon Workout

The early afternoon workout includes even more cardio or a CrossFit session.

Afternoon Workout

In the afternoons, McGraw typically does plyo or weight training.

Roger Yuan’s Workout for Tim McGraw

man in a pushup position in a park

Yuan, a martial arts expert and trainer, designed a special fitness plan for McGraw that he shared for the Men's Health mag.

The plan includes:

  • Hindu pushups: three sets of 25 reps
  • Hindu squats: three sets of 25 reps
  • Bicycle crunches: three sets of 25 reps
  • Sprinter split squat: three sets of 10–15 reps per leg

McGraw does one set of each exercise and then repeats everything without rest.

Weight Training

shirtless man doing kettle swings

Tim McGraw works with bars, pulleys and works on his balance, core, and weight training strength. This type of training builds up the muscles between your connective tissues (core) and ribs.

According to the Health Harvard, strengthening your core is essential for good posture, healthy back, balance, and stability [1]. McGraw and Yuan also add sledgehammer slams, kettlebell swings, and planks to the workout.

Since Yuan is a martial arts expert, there are also lots of punches and cardio. When asked about exercise, Tim McGraw said:

“My mind is clearer, my sense of purpose is sharper, and my relationships are deeper. Consistent physical exercise helps me bring focus to my life.”

Tim McGraw’s 20-Minute Fitness Routine

instructor teaching a man how to squats

When he doesn’t have too much time for a workout, McGraw typically does this routine:

  • Warm-up: three sets of 20 jumping jacks with a 30-second rest between each set
  • Pushups. Advanced move: rotate to side plank between pushups (as many as possible)
  • Squats (as many as possible)
  • Sit-ups. Advanced move: V-ups (as many as possible).

He does each of these moves for 40 seconds, then takes a 20-second break.

He also rests for one minute after each round and does five rounds total.

Other fitness routines:

Diet Plan

A healthy diet meal on a bowl

But, we found that exercise wasn’t the only thing responsible for Tim McGraw’s incredible weight loss. A clean diet consisting of fresh, minimally processed, and natural foods made a huge difference in his weight loss journey.

Tim McGraw says he eats lots of veggies, meat, fruit, oatmeal, and spelt. Moreover, he makes sure to drink plenty of water to stay hydrated.

He also credits his wife, Faith Hill, for helping him through hard times.

Spicy Mornings

McGraw starts every morning with cayenne pepper, lemon juice, Manuka honey, and hot water beverage, an excellent detox and great for weight loss.

Protein Snacks

McGraw's snacks include spelt pancakes with soy milk, ground flaxseed, and egg whites.

Caveman Diet

The singer eats whole and unprocessed foods, like oatmeal with berries, grilled salmon, and kale salads.

Cheat Meal

McGraw loves burgers and sweet tea, so he occasionally indulges.

Part of McGraw's days start with cayenne, lemon juice, manuka honey, and flaxseed, but he also uses lots of Goji berries and liquid amino acids in his diet.

McGraw may have used the following supplements:

  1. Protein powders: To support muscle recovery and growth, especially after intense workouts.
  2. Multivitamins: For overall health and to ensure he's getting a range of essential vitamins and minerals.
  3. Omega-3 fatty acids: Often found in fish oil supplements, beneficial for heart health and inflammation reduction.
  4. Vitamin D: Important for bone health and immune function, especially for individuals with limited sun exposure.
  5. Probiotics: For gut health, which can be crucial for overall wellness and nutrient absorption.

Learn More: Dave Asprey’s Supplements List: Recommendations & Advices


Does Tim McGraw Eat Meat?

Yes. Tim McGraw follows a predominantly plant-based diet, but he isn't strictly vegetarian. He occasionally includes lean meats like chicken and fish, focusing on balance and health rather than adhering to a strict no-meat regimen.

How Did Tim McGraw Lose Weight?

Tim McGraw lost weight through a combination of rigorous workouts, including CrossFit and weight training, and a strict diet focusing on lean proteins, vegetables, and cutting out alcohol and processed foods, leading to a healthier lifestyle.

Final Words on Tim McGraw's Workout and Diet

Tim McGraw's journey to a better body and health is proof that you can achieve your dream body at any age.

You only need determination and support from your loved ones. What are your thoughts on this topic?

Share them in the comments; I'd love to hear different opinions!


  1. https://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core
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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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2 thoughts on “Tim McGraw Workout Routine, Diet Plan & Supplements

  1. Tim McGraws diet is a source of inspiration. He is certainly much healthier, and it is evident in more than just his physical appearance. He is correct- going on a health journey is about much more than just losing weight. Nobody truly understands this until they have experienced it for themselves. Thanks for this informative piece!

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