Andrew Tate Diet and Workout Routine

Andrew Tate, a retired kickboxer, has won the world championship title four times due to his exceptional kickboxing skills. Additionally, he’s renowned for his impressive physique, which he attributes to his distinctive diet.

This article will delve into the Andrew Tate diet and workout routine, exploring its underlying principles, advantages, and whether it’s a viable option for you.

Introduction: Who is Andrew Tate?

Before we get into the diet, let’s give a brief introduction to Andrew Tate. He was a professional kickboxer, securing numerous championship titles such as the World Kickboxing Association championship. He’s also known for his social media presence and his controversial opinions on various topics.

Height: 6’1″
Weight: 230 lbs
Age: 36 Years (As of 2023)
Chest: 44 Inches
Bicep: 16 Inches

What does Andrew Tate’s diet look like?

Andrew Tate follows a carnivore diet that primarily includes animal-based products like meat, fish, and eggs. He sources about 85% of his daily caloric intake from meat. The remaining 15% of the diet consists of whatever foods he feels like eating

The carnivore diet usually omits all other types of foods like fruits, vegetables, and grains. Supporters of this diet contend that it can enhance weight loss, mental clarity, and overall health.

Intermittent Fasting

Intermittent fasting is a dietary approach where you cycle between periods of fasting and eating. In this diet, the fasting period lasts for 18 hours, and the feeding period lasts for 6 hours.

This means you’ll have two meals per day, usually lunch and dinner (skip breakfasts).

Macronutrient Ratio

In this diet, the macronutrient ratio is as follows:

  • 70% fat
  • 25% protein
  • 5% carbohydrates

Foods to Avoid

On this diet, you’ll need to avoid the following foods:

  • Sugar
  • Cereals
  • Starchy vegetables
  • Processed foods
  • Fast food

Benefits of the Andrew Tate Diet

So, why would anyone follow this diet? Here are some of the potential benefits:

1. Weight Loss

One of the primary benefits of the Andrew Tate diet is weight loss. Your body will go into a state of ketosis when it burns fat for energy if you consume fewer carbohydrates and more fat.

2. Improved Energy and Mental Clarity

Many people who follow the Andrew Tate diet report improved energy levels and mental clarity. This is likely due to the stable blood sugar levels that come with a low-carb, high-fat diet.

3. Reduced Inflammation

The Andrew Tate diet is high in anti-inflammatory foods, such as healthy fats and non-starchy vegetables. This can help reduce inflammation in the body, which is linked to several chronic diseases.

Is the Andrew Tate Diet Right for You?

While this diet may work for some people, it’s not suitable for everyone. Here are some things to consider before trying the diet:

Medical Conditions

If you have any medical conditions, such as diabetes or high blood pressure, you should consult your doctor before trying this diet plan.


The Andrew Tate diet can be challenging to sustain in the long term, as it requires strict adherence to specific macronutrient ratios and food restrictions. It can also be challenging to socialize while following the diet, as many foods are off-limits.

Personal Preferences

The Andrew Tate diet may not be suitable for people who prefer a more varied diet, as it involves consuming high amounts of fats and limited carbohydrates.

It’s essential to enjoy the foods you’re eating, as this will make it easier to stick to the diet in the long term.

Andrew Tate’s Workout Routine:

Andrew Tate’s workout routine is divided into several key components, each of which focuses on different aspects of his physical fitness.

These components include strength training, cardio, and core exercises.

Throughout his time as a fighter, Tate preferred to keep his training routine straightforward.

His routine typically consisted of push-ups, shadowboxing, burpees, and running. To challenge himself further, Tate occasionally incorporated light dumbbells and a weighted vest into these exercises.

Key Exercises in Andrew Tate’s Workout Routine

Andrew Tate’s workout routine includes a variety of exercises that are designed to target different muscle groups and improve overall physical fitness. Some of the key exercises in his routine include:

  • Deadlifts
  • Squats
  • Bench press
  • Pull-ups
  • Dips
  • Lunges
  • Box jumps
  • Medicine ball slams
  • Kettlebell swings

Strength Training

Strength training is a crucial aspect of Andrew Tate’s workout routine, as it helps him build muscle mass, improve his power and explosiveness, and increase his overall strength. He typically performs strength training exercises 3-4 times per week, focusing on different muscle groups on different days.


Cardiovascular exercise is another important component of Andrew Tate’s workout routine, as it helps him build endurance, increase his cardiovascular health, and burn fat.

He typically performs cardio exercises five to 6 times per week, incorporating a mix of high-intensity interval training like running, burpees, and cycling.

Core Exercises

Finally, core exercises are crucial for building a strong and stable core, which is essential for MMA fighters. Andrew Tate incorporates a variety of core exercises into his routine, including planks, sit-ups, and Russian twists.

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Frequently Asked Questions (FAQs)

Q. How often does Andrew Tate workout?

  • Andrew Tate works out 6 days a week, with one day for rest and recovery.

Q. Can beginners follow Andrew Tate’s workout routine?

  • Andrew Tate’s workout routine may be intense and challenging for beginners. It is important to consult with a fitness professional before starting any new workout routine and to gradually increase the intensity and duration of workouts over time.


In summary, Andrew Tate’s workout routine includes a combination of weight training, cardio exercises, and martial arts training, along with a strict diet to support his fitness goals.

The Andrew Tate diet is a unique approach to nutrition that combines the principles of intermittent fasting and the carnivore diet.