Dan Bilzerian Diet – All You Need to Know

With over 33 million Instagram followers, Dan Bilzerian is one of the most recognizable faces on social media. Popularly known as the “King of Instagram,” Bilzerian has become a household name thanks to his luxury lifestyle and lavish parties. But there’s more to Bilzerian than just his party-boy reputation — he also keeps a strict diet and exercise routine that allows him to maintain his impressive physique. Let’s take a closer look at what Dan Bilzerian eats in a day. 

The Basic Principles Of Dan Bilzerian’s Diet 

Bilzerian follows a straightforward diet plan, with 3 main goals in mind: eating clean, eating frequently, and eating enough protein. He does this by focusing on these four fundamentals: 

  • Eating lean proteins like chicken, fish, and eggs for breakfast, lunch, and dinner.
  • Avoiding processed foods like chips and candy as much as possible.
  • Drinking plenty of water throughout the day; about half an ounce per pound of body weight is recommended.
  • Eating whole grains such as quinoa and brown rice for carbohydrates instead of refined carbs like white bread or pasta. 

The Dan Bilzerian Diet Plan: What He Eats For Optimal Health 

Dan Bilzerian Breakfast Meal: 

For breakfast, he starts off with four egg whites and two whole eggs omelets, accompanied by juice and oatmeal with fruits and a scoop of protein powder. He also has toast as part of his breakfast meal. 

Pre-workout Meal: 

Before heading out for a workout session, he consumes a pre-workout shake along with some dry fruits. 

Post-workout Meal: 

Following a workout session, Dan Bilzerian takes protein shakes and eats some chicken along with rice and veggies. This provides him with essential nutrients to recover from the intense workout session. 

Dan Bilzerian Lunch Meal: 

For lunch, he opts for salmon along with rice and veggies as part of his meal. 

Dan Bilzerian Evening Meal: 

During the evening time, he consumes protein smoothies along with dry fruits to keep up his energy levels throughout the day. 

Dan Bilzerian Dinner Meal: 

For dinner, he prefers chicken or turkey served along with rice and veggies as part of his meal plan. 


Apart from these meals mentioned above, Dan also supplements his meals with BCAA’s (Branched Chain Amino Acids).

These provide him with essential amino acids which help in muscle recovery after workout sessions. He also adds multivitamins to ensure that he gets all of essential vitamins & minerals required by the body on daily basis. Besides this he also makes sure to drink plenty of water during the day so that body remains hydrated throughout the day! 

As any fitness enthusiast knows, protein shakes are essential for muscle growth and repair. Dan Bilzerian has made sure to make this shake part of his regular routine after every workout.

He usually opts for either whey protein isolate or casein protein powder which provide a good balance of fast and slow-digesting proteins that work together to ensure that muscles are properly nourished throughout the day. 

He says “I always have a protein shake as it’s important to replenish glycogen after training. I think it’s all comparable to what tastes good because protein is protein and I only have shakes after I work out.”

Dan Bilzerian Workouts 

So what kind of workouts does Dan do to stay in shape? Dan works out 6 days per week for at least an hour each day doing a combination of strength training exercises and cardiovascular activities. 

His routine includes a variety of compound lifts such as squats, deadlifts, bench press, shoulder presses etc., along with isolation exercises like bicep curls, tricep extensions, etc., which help him target certain muscle groups specifically. 

He also incorporates HIIT (high-intensity interval training) into his routine which consists of short bursts of intense activity followed by brief rest periods. This helps him burn fat more efficiently while building muscle mass quickly.

Additionally, he also does yoga for flexibility training and runs for cardio workouts.  


A Closer Look At Dan Bilzerian’s Workout Routine 

Dan berzilian diet

Start Your Day With Cardio: 

Dan starts off his day with some cardio to get the blood flowing. He typically runs for a mile or two and then moves on to the weight room.

This is an excellent way to get your body ready for heavier lifts later in the day.

And running outdoors can be great for mental clarity as well – something that’s important when you’re playing poker professionally! 

Hit The Weights: 

When it comes to weightlifting, Dan focuses more on strength-building exercises than anything else.

This includes squats, deadlifts, and shoulder presses – all big compound movements that will help build muscle mass and strength quickly.

His routine also includes plenty of core work as well – planks are especially popular among professional athletes as they help strengthen the entire body from head to toe. 

AS HE SAYS “The best type of workout depends on your goals. For me, there is nothing better than lifting weights and eating clean. I love doing the clean and press because it does everything. I think the best results come from that exercise because it spikes testosterone and growth hormone.”

Mixed Martial Arts Training: 

Dan has been training in mixed martial arts since he was a teenager, so it’s no surprise that this activity makes up part of his daily routine.

He trains in boxing, jiu-jitsu, Muay Thai kickboxing, and wrestling – which helps him stay sharp both mentally and physically. His MMA sessions usually last anywhere from 2-3 hours, depending on how hard he wants to push himself that day. 

Wrapping Up

Overall, it’s clear that Dan Bilzerian takes his fitness seriously by sticking to a strict diet full of fresh produce combined with an intense exercise routine involving both strength training and cardio workouts twice daily for at least one hour each time.

By following these methods consistently over time it’s no wonder why his physique continues to impress fans across the globe! It just goes to show that if you want results then you need dedication – something that Dan has clearly demonstrated in spades!

4.4/5 - (7 votes)


Robert Carter
Robert Carter
Robert is a passionate sports fan and writer who covers the latest news and events in the world of sports. He has been a regular contributor to ballercircuit.com, where he shares his insights and analysis on the latest developments in the world of sports.

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