Still Ripped, Still Got It: Train and Diet like Former NFL Wide Receiver Terrell Owens
Former Cincinnati Bengals player Terrell Owens (aka. T.O.) retired in 2012, but he can still set workout goals for everybody. How does he maintain his enviable physique? What does he have to say about eating healthy? Read on to find out the sports star’s secrets.
Terrell Owens Workout & Diet Tips
Terrell shared some pretty valuable tips in his 2008 book T.O.’s Finding Fitness: Making the Mind, Body and Spirit Connection for Total Health:
- Eat smaller meals throughout the day, every 2 to 3 hours. This boosts your metabolism.
- Adjust how much you eat in a day to how active you are.
- Eat a combination of healthy fats, lean protein (chicken, fish, eggs) and carbs in every meal.
- Have 20-minute cardio sessions 4x per week.
- Avoid eating carbs after 6 pm.
Terrell thinks diet is the cornerstone of staying healthy and improving your body’s ability to burn fat.
Sample Meal Plan:
Breakfast
- 6 scrambled eggs (egg whites only), orange juice and 2 slices of wholewheat toast.
- 9:30 am: protein shake, banana, a handful of Almonds
Lunch
- 2 chicken breasts, baked potato, veggies, water or lemonade
- 2:30 pm: same as 9:30 am
Dinner
- Lean steak, brown rice, green veggies
- 9:00 pm: whole eggs or cottage cheese, protein shake
Resistance Bands for Strength Training
Back when he was still playing professionally, Terrell only did weight training in the off-season. The rest of the time he was known for strength training 2-3 times per week with resistance bands. They are versatile and easy on the joints and combine perfectly with strenuous cardio required in football training.
Terrell’s Off-Season Weight Training Routine
Warm-up: 7 minutes of cardio.
Monday: ABS, BACK, TRICEPS
- Decline Sit-Up 4 x 20 with 5 lbs medicine ball
- Hanging Leg Raise 4 x 20
- Hammer-Strength Lat Pulldown 4 x 13, 11, 9, 8
- One-Arm Dumbbell Row 4 x 7-11
- Low-Back Extension 4 x 7-11
- Cable Pressdown 4 x 12
- Seated Dip Machine 4 x 7-11
- Hammer-Strength Chest Press 4 x 7-11
Tuesday: ABS, CHEST, BICEPS
- Decline Oblique Crunch 4 x 13, 11, 9, 8
- Lying Alternating Leg Raise 4 x 40 sec.
- Flat-Bench Dumbbell Press 4 x 9, 8, 11, 11
- Incline Dumbbell Press 4 x 12
- Standing Straight-Bar Curl 4 x 8
- Hammer Curl 4 x 11
- Seated Dumbbell Curl 4 x 11
Note: Keep your palms neutral for the first two sets. Turn your palms forward when pressing up for the last two.
Thursday: ABS, QUADS, SHOULDERS
- Decline Sit-Up 4 x 20, 19, 18, 17
- Hanging Leg Raise 4 x 20
- Leg Press 4 x 12-13
- Hack Squat Machine 4 x 7-11
- Leg Extension 4 x 7-11
- Seated Shoulder Press 4 x 7
- Seated Lateral Raise 4 x 9
- Angled Lat Pulldown 4 x 10
Friday: ABS, HAMSTRINGS, CALVES
- Decline Oblique Crunch 4 x 13, 11, 9, 8
- Lying Alternating Leg Raise 4 x 40 sec.
- Standing Leg Curl 4 x 7-11
- Dumbbell Stiff-Legged Deadlift 4 x 12
- Lying Leg Curl 4 x 7-11
- Standing Calf Raise 4 x 13
- Seated Calf Raise 4 x 13