Jeff Seid Diet and Training Program

Jeff Seid Training Program

Jeff Seid is an American bodybuilder, fitness model, entrepreneur, and social media celebrity. He competed at the prestigious Mr. Olympia contest as a Men’s Physique competitor in 2013, 2014, and 2016. 

Jeff is known for his physique aesthetics and is one of the most inspirational personalities in the fitness industry. He suffered a career-ending injury in his first senior football game. However, Jeff overcame the odds stacked against him to become the youngest American IFBB Pro in history. 

Jeff Seid Stats

  • Name: Jeff Seid
  • Height: 6’
  • Weight: 205-215 pounds
  • Birthday: June 12, 1994
  • Birthplace: Renton, Washington, USA

Born on June 12, 1994, in Renton, Washington, Seid had an active childhood. Jeff’s parents encouraged him to take up sports and supported him when he first started training at the age of 12. 

Seid’s parents gifted him a bench press, dumbbells, weight plates, a 30-pound barbell, and a training book “Weight Lifting For Dummies” for his 12th birthday. 

Jeff Seid has earlier confessed that he first started lifting weights in hopes of impressing girls. However, his motive changed as he began experiencing the psychological benefits of weight training besides the physiological. 

“Training is a lifestyle now. I can’t imagine life without it. Working out is as much a part of me as my own skin and bones.” — Jeff Seid on his motivation to train

Changing Career Paths

Jeff Seid Youngest IFBB Pro

Growing up, Seid participated in various sports. He was an All-American wrestler in high school and a skilled football player. The social media fitness celebrity even earned a college scholarship for sports and had sights set on making it big in the football world. However, destiny had other plans for him.

Jeff broke his anterior cruciate ligament (ACL) in the very first football game of his senior year.

An ACL sprain or tear is one of the most common knee injuries, especially in physically demanding sports like football, soccer, tennis, basketball, etc.

The anterior cruciate ligament (ACL) runs diagonally in the middle of the knee. ACL prevents the tibia (shinbone) from sliding out in front of the femur (thigh bone) and provides rotational stability to the knee.

After undergoing surgery to repair his ACL, Doctor’s told him that he would never be able to return to a football field or participate in any other physically intensive sport.

Discovering Men’s Physique

Jeff Seid Mens Physique

Jeff Seid felt demotivated and dejected after hearing the news. However, things took a turn for the better when he discovered bodybuilding.

Against his doctor’s recommendation, Seid decided to compete in Men’s Physique division. The audacious goal of jumping on stage helped Jeff improve his physique after the surgery and regain confidence.

However, Seid suffered another setback as he tore his ACL again for the second time three months after his first surgery.

Most people would have given up at this point, but that’s not Jeff Seid. Just like the first time, Jeff was unfazed by his injury and planned on getting back to the gym at the earliest.

His dedication, hard work, and persistence soon bore fruit as he became the youngest American professional competitive bodybuilder after winning his IFBB pro card.

Jeff Seid Diet

The former Men’s Physique competitor is very particular about his diet. He switches between a cutting and bulking diet depending on his short-term goal. 

While Seid is prepping for a photoshoot or contest, he follows a carb-restricted “cutting” diet. On the other hand, he uses a “bulking” diet to gain muscle mass in the offseason.  

You are allowed a cheat meal on your rest day but don’t go overboard by turning it into a cheat day, especially if you are on a cutting phase. 

Related: Bulking vs. Cutting: The Best Methods To Accelerate Gains!

Jeff Seid Diet Plan

Here are Jeff Seid’s cutting and offseason diets:

Plan Your Diet

Bulking Diet

Seid eats approximately 5,000 calories during his offseason. This is what his bulking meal plan looks like:

Meal 1:

  • Oats (Dry) W/Water (1-1/2 Cups)
  • Banana (1)
  • Egg Beaters (1 Cup)

Meal 2:

  • Mass Gainer (1 Serving)
  • 2% Milk (16 Oz)
  • Flax-seed Oil (1 Tbsp)


  • Meal Replacement Powder with Complex Carbohydrates (1 Serving)
  • Flax-seed Oil (1 Tbsp)
  • Fruit (1 Piece)

Meal 3:

  • Chicken, Turkey or Lean Fish (6-8 Oz)
  • Brown Rice (1-1/2 Cup)
  • Green Beans or Broccoli (2 Cups)

Meal 4:

  • Mass Gainer (1 Serving)
  • 2% Milk (16 Oz)
  • Flax-seed Oil (1 Tbsp)


  • Meal Replacement Powder with Complex Carbohydrates (1 Serving)
  • Flax-seed Oil (1 Tbsp)
  • Fruit (1 Piece)

Meal 5:

  • Chicken, Turkey or Lean Fish (6-8 Oz)
  • Brown Rice (1-1/2 Cup)
  • Green Beans or Broccoli (2 Cups)

Meal 6:

  • Mass Gainer (1 Serving)
  • 2% Milk (16 Oz)
  • Flax-seed Oil (1 Tbsp)


  • Meal Replacement Powder with Complex Carbohydrates (1 Serving)
  • Flax-seed Oil (1 Tbsp)
  • Fruit (1 Piece)

Meal 7:

  • Cream of Rice (1/2 Cup)
  • Banana (1)

Meal 8 (Before Bed):

  • Casein Protein (2 Scoops)
  • Complex Carbohydrate Powder (3 Scoops)

Related: Weight Gain Calculator.

Cutting Diet

While prepping for a contest or photoshoot, Jeff uses the carb-cycling technique to cut down his body fat. 

Carb-cycling includes eating a low-carb diet for 2, 3, or 4 days a week and then significantly increasing your carb intake for the remaining days of the week. 

When Seid is trying to lose weight, he uses the following meal program:

Meal 1:

  • 2 Whole Eggs
  • 4 Egg Whites
  • Half Cup of Old Fashion Oatmeal
  • ¼ Cup of Blue Berries
  • Multi-Vitamin Pack, Omega 3 pills

Meal 2:

  • 1 Cup of Brown Rice
  • 6oz. Chicken Breast

Meal 3 (Post Gym):

  • 1 Banana or 1 Mini Gatorade
  • 2 Scoops of Whey Protein

Meal 4:

  • 3oz. Avocado
  • 6oz. Chicken Breast

Meal 5:

  • 8oz. Round Steak
  • 6oz. Sweet Potato (Optional)

Meal 6 (Before Bed):

  • 8oz. Cod White Fish or 1.5 cups of liquid Egg White

Related: Protein Calculator.

Jeff Seid Training Program

Jeff Seid Training

Jeff Seid uses the progressive overload technique to ensure he never hits a plateau. This principle involves continually increasing the demands on the musculoskeletal system to make gains in muscle size, strength, and endurance. 

You could employ the progressive overload principle in two ways. First, you could increase the weights you are using with each set of an exercise. Conversely, you could perform a higher number of reps for each set of the same exercise. 

Focus on maintaining a mind-muscle connection while performing the workouts. Going through the reps just for the sake of them isn’t going to cut it. Pause and contract your muscles with every rep to make the most of your workouts. 

Jeff recommends sticking to this diet and training program for at least six weeks. Most lifters leave gains on the table by switching things up too often. You need to give your body enough time to make the most of your training and diet regimen. 

Jeff Seid Training Split

The social media fitness star uses the following training split to build muscle mass:

  • Day 1: Chest and Calves
  • Day 2: Back
  • Day 3: Legs
  • Day 4: Arms and Calves
  • Day 5: Shoulders
  • Day 6: Optional Rest Day
  • Day 7: Rest Day

Day 1: Chest and Calves

Seid loves training his chest. He performs 18 sets in total in his pectoral workout. He emphasizes the importance of squeezing your pecs with every rep and training for a muscle-ripping pump. 

Seid trains his lower legs twice a week. He divides his calf training to target the gastrocnemius and soleus muscles optimally. Follow a full range of motion and contract your calves at the top for optimal lower leg development. 

  • Barbell Incline Bench Press: 4 sets of 10, 8, 8, 6 reps
  • Dumbbell Bench Press: 4 sets of 10, 8, 8, 6 reps
  • Incline Dumbbell Fly: 4 sets of 10, 8, 8, 8 reps
  • Dips (Chest Version): 3 sets to failure
  • Cable Fly: 3 sets of 12, 10, 8 reps
  • Standing Calf Raise: 5 sets of 20, 15, 12, 10, 8 reps
  • Seated Calf Raise: 5 sets of 25, 20, 15, 12, 10

Day 2: Back

Jeff Seid keeps his back workout short but intense. He goes super heavy on his back day to build a solid v-taper. Seid believes in the adage — “Bodybuilding shows are won from the back” and leaves no stones unturned to build a wide and thick back. 

  • Barbell Deadlift: 3 sets of 10, 8, 6 reps
  • Bent-Over Barbell Row: 4 sets of 12, 10, 8, 8 reps
  • Wide-Grip Chin-Up: 4 sets of 10 reps
  • Seated Cable Row*: 4 sets of 12, 10, 8, 8 reps 

* Perform a dropset to failure on every set of the seated cable row.

Day 3: Legs

Although Men’s Physique athletes are not judged based on their legs, Seid does not use this as an excuse to skip leg days. He starts his leg workout with compound exercises and performs a couple of isolation movements in the end to annihilate his wheels. 

  • Barbell Squat: 5 sets of 15, 10, 8, 8, 6 reps
  • Front Barbell Squat: 4 sets of 10, 8, 8, 6 reps
  • Leg Press: 3 sets of 10, 8, 8 reps
  • Quad Extension: 4 sets of 12, 10, 8, 8 reps
  • Lying Leg Curl: 4 sets of 12, 10, 8, 8 reps

Day 4: Arms and Calves

Seid trains his biceps, triceps, and calves on the same day. He starts his day four workout with biceps. He then performs three triceps exercises before finishing the workout with 10 sets of calves. 

The high-intensity and high-volume workout are effective for igniting new muscle growth and improving conditioning. 

  • Barbell Curl: 4 sets of 12, 10, 8, 6 reps
  • Alternating Dumbbell Curl: 3 sets of 8-10 reps
  • Preacher Curl: 3 sets of 10 reps
  • Concentration Curl: 3 sets of 15 reps
  • Dumbbell One-Arm Triceps Extension: 3 sets of 12-15 reps
  • Triceps Rope Extension: 4 sets of 12, 10, 8, 8 reps
  • Skull-Crusher: 4 sets of 10-12 reps
  • Standing Calf Raise: 5 sets of 20, 15, 12, 10, 8 reps
  • Seated Calf Raise: 5 sets of 25, 20, 15, 12, 10

Day 5: Shoulders

Being a Men’s Physique competitor, Seid works extra hard on his shoulders. Broad and capped shoulders can enhance your V-taper and add to the illusion of a tiny waist. 

Jeff Seid performs anterior, posterior, and medial deltoid exercises to ensure the overall development of his shoulders. He wraps up his shoulder workouts with seven sets of shrugs to build mountainesque traps. 

  • Shoulder Press: 4 sets of 10, 8, 8, 6 reps
  • Side Lateral Raise: 4 sets of 10 reps
  • Bent-Over Rear Delt Raise: 4 sets of 10 reps
  • Front Dumbbell Raise: 3 sets of 10 reps
  • Upright Barbell Row: 2 sets of 10 reps
  • Rear Delt Pec Deck Fly: 4 sets of 12-15
  • Barbell Shrug: 4 sets of 20, 15, 12, 10 reps
  • Dumbbell Shrug: 3 sets of 12, 10, and 8 reps

Day 6: Optional Rest Day

The social media star listens to his body. If he is tired or sore, he takes the day off and gives his muscles time to recuperate. However, if he feels fresh, Seid skips the rest day and hits a lagging muscle group or a muscle that he feels was not trained optimally during the week. 

 Day 7: Rest

If you went full throttle in each of your workouts, you’ll be running on fumes by the end of the week. Take the seventh day off from the gym and do not engage in any physically-intensive activity. 

Learn More Workout Slits


Jeff Seid uses the following supplements to improve his workouts and make his post-training recovery more efficient:

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Wrapping Up

Jeff Seid is one of the most inspirational athletes in the fitness industry. Even after facing two career-ending injuries, he did not lose motivation or give up hope. Instead, he channelized his frustration and anger to transform his physique. 

Whether you are trying to lose weight or put on muscle mass, the Jeff Seid transformation program has something for you. 

If you could take only one thing away from this article, let it be this — It does not matter how bad you have it at the moment — patience, persistence, and hard work will get you through it. Best of luck!


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