1. Who is Liver King

Brian Johnson, aka Liver King, is an American fitness social media influencer and entrepreneur. He is known for his ancestral lifestyle and eating a pound of raw liver a day. Liver King Brian Johnson was born on July 7, 1977 in San Antonio, Texas, USA. He is a graduate of John Marshall High School in Lyon Valley, Texas.

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2. Story of Becoming The Liver King

Brian mentions on his website that when their two sons developed allergies and were often hospitalized, they both embraced and adopted the ancestral lifestyle.

He read Sally Falcon’s Nourishing Tradition: Challenging Politically Correct Nutrition and Diet Dictator’s Recipe, who began consuming raw animal flesh, organs, bones, and testicles from nose to tail. Brian’s health and mood changed significantly.

Brian eats about a pound of raw liver everyday. They stopped eating all processed and packaged foods and switched to eating only whole foods. Experts have repeatedly described the Liver family’s diet as “too much”.

Brian later developed his 9 Ancestry Teachings and published them on his website and in his ebook, The 9 Ancestry Teachings: Made for the Modern Primal:

  • sleep
  • eat
  • move
  • symbol
  • connect
  • cold
  • sun
  • struggle
  • tie up

3. Liver King’s Workout Principles

Liver King is an inspiration to all of us. He doesn’t just settle for your traditional gym membership, he’s created a unique, comprehensive workout routine that’s sure to give him the best in terms of strength, size, and stamina.

Liver King adapts to local conditions, emphasizing rest and rest days. He also added functional training to his gym workouts, showing that he knows fitness can be achieved in many ways.

We only see bigger and better things in the future for Liver King with a holistic approach firmly rooted in their approach to health and wellness!

4.Liver King’s Workout Routine

Liver King loves the outdoors and is always pushing his limits and trying to do better. He takes his training seriously and trains 6-7 days a week with no days off!

his goal? is getting the most out of his workouts while building strength and improving cardio respiratory endurance.

His favorite activities are lifting weights, running and walking outside, which has allowed him to improve his stamina significantly and strength.

Liver King reveals his passionate devotion to constantly pushing his routine; nothing can stop him from completing this amazing workout!

  •  on Monday

In the morning, Liver King starts the day with a 45-minute run at a steady pace to raise your heart rate and stimulate your muscles in preparation for the workout ahead.

After his run, he goes straight to the weight room and does five sets of barbell squats of 8-10 reps and four sets of barbell deadlifts of 10-12 reps to build lower body strength.

He then switches to dumbbell bench presses for 3 sets of 8-10 reps, followed by 3 sets of 10-12 bent-over rows to work all major muscle groups.

To complete this workout, Liver King performed 2 sets of 12-15 reps of cable stretches and 2 sets of 15-20 sit-ups to work the core muscles.

Today is an active rest day for Liver King. He starts with a 45-minute walk around his neighborhood or local park, taking time to recover from yesterday’s workout while still staying active and maintaining his cardio. After a walk, he stretches for a while before heading home to prepare for the next day’s workout.

On Wednesday, Liver King starts his day with a 15-minute interval run on the treadmill. He starts with a 5-minute warm-up run, then alternates between 30-second sprints and 1-minute runs over 15 minutes. This helps him quickly improve cardiovascular endurance and burn fat faster.After that, he’ll do 4 sets of 8-10 standing military presses, 4 sets of 10-12 assisted pull-ups, 3 sets of 8-10 dumbbell bicep curls, and 3 sets of 20-second planks at the gym Can work on core stability or upper body strength.

Liver King started a moderate-intensity outdoor bike ride this morning; cycling helps him tone his leg muscles while also getting a great cardio benefit. He then moves on to weights; 5 sets of 8-10 reps of leg presses and leg extensions, followed by 4 sets of 10-12 seated cable rows and 3 sets of 8-10 reps of shrugs and lateral raises working all muscle groups, not Will overwork the rep range with low intensity.To complete this workout, he does 2 rounds of 25 sit-ups, focusing on core stability and flexibility to avoid injury through more intense workouts.

It’s arm day, so Liver King started this morning by jumping rope for 15 minutes to get some blood flowing through his arms, then continued with a warm up of about 5 minutes of arm circles and wrist rotations.

Then do weight training, such as biceps curl (4×8), triceps extension (4×15), reverse grip rope row (3×10), bent side raise (3×8), hammer Curls (3×15) 12), Push ups (3×20) and Skull Crusher (2×15).

For core strength, the Liver King completes this workout with side planks (2 × 45 seconds per side).

Today is a rest day! However, a little activity never hurts anyone, so Liver King decided to go for a jog in the countryside so he could burn some calories while enjoying the view without getting overtired from Sunday’s exertion!

  •  Sunday

Liver King likes to challenge himself with new things on Sundays and keep things interesting; kettle bell swings today!

He started with body weight squats, lunges, and push-ups, then quickly progressed to heavier weights, from 12kg kettle-bells to 20kg rep maxes, depending on how comfortable he was with each weight class. Usually sets are about 7 reps with heavier weights. Lower the load slightly to 8 or 9 reps, and insert pauses between every five reps, each lasting only a second.

Once the Liver King is done here, the Liver King does it all well, which mostly includes dynamic stretches like deep lunges, front and rear bends, hip circles, and more.

As a staunch supporter of the Paleolithic lifestyle, Liver King insists on walking at least 10,000 steps a day. He claims that walking is a functional exercise and that walking 10,000 steps a day is a surefire way to get fit and healthy.

  1.  Includes Olympic Lifts

To maintain his overall muscular strength and size, Liver King also incorporates some Olympic weight lifting into his training regimen. He does these lifts at his home gym using barbells and metal plates. His Olympic weightlifting routine includes exercises such as overhead barbell presses, cleans, presses and presses.

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5. Liver King’s Diet Plan

Looking at the huge and muscular physique of Gan Wang, anyone can imagine that this man needs a lot of nutritious food in his diet. But Liver King’s diet plan goes beyond that. He likes to eat most of the foods he includes in his diet raw and fresh.

He follows the lifestyle of his ancestors and prefers to eat whole foods. Raw eggs, raw meat and beef testicles have always been part of his daily diet.

Liver King doesn’t count his calories or track his macros. Instead, he just followed his instincts and ate as much animal meat and other nutritious foods as his body needed to function optimally.

Liver King’s meal plan includes 3 large meals rich in essential nutrients. let’s see:-

First Meal – Breakfast

Meal 2 – Lunch (Post Workout)

Meal 3 – Dinner

carbohydrates are important

The current bodybuilder usually tends to avoid carbohydrates to stay lean, and Liver King ensures that he consumes plenty of carbohydrates, giving him the energy to continue the lifestyle of his ancestors. He claims that consuming adequate amounts of carbohydrates also aids in tissue repair and muscle growth.

His diet included both simple and complex carbohydrates. The former made recovery easier, while the latter kept him energized for longer periods of time.

Macro Segmentation

Liver King’s meal plan consists of about 40 percent protein, 35 percent fat, and 25 percent carbohydrates. Meal plans like this are great for helping build muscles, reduce blood pressure/sugar-related issues, optimize hormone production, and stabilize neurological function in the brain.

6. Liver King’s Supplements

Although Liver King has always prioritized eating whole foods in his nutrition plan, he still includes some supplements. In doing so, it provides the body with good calories and other important nutrients.

Liver King’s supplement stack includes the following:

  • whey protein
  • creatine
  • mass winner
  • Casein protein (best at night before bed)

The above supplements help to promote muscle recovery, increase strength gains, provide good calories to the body, and keep the body in an anabolic state.

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3 thoughts on “Liver King’s Workout Routine And Diet Plan – Revealed 2023”
  1. Very informative information for workout it will definately helpful for me.

  2. A motivating discussion is worth comment. I believe that you ought to write more on this topic, it may not be a taboo matter but generally people do not talk about such issues. To the next! All the best!!

  3. Good post. I learn something totally new and challenging on websites I stumbleupon every day. Its always exciting to read articles from other writers and practice a little something from other sites.

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