Alex Hormozi's diet, workout, and supplement stack
Alex is absolutely insane:
- Worth $100 million
- Works 120+ hours a week
- More jacked at 36 than 99% of 20-year-olds
- Looks like a broke cowboy from the 80s
Diet
Alex Hormozi has eaten dessert every single night for 20 years.
Ice cream, cookies, alcohol you name it.
Yet he's maintained a ripped six-pack that entire time. His secret? Fitting treats into his daily calories and protein
Start by finding your goal and eating accordingly.
To calculate the number of calories you can eat, multiply your body weight by a factor of 7-21:
7-9: Extreme fat loss 10-12: Moderate fat loss 13-15: Maintenance 16-18: Lean bulking 19-21: Extreme bulking
He explains:
The two most important numbers according to Hormozi:
- Calories to consume daily
- Grams of protein to eat
He aims for 1g of protein per lb of body weight. So a 200lb person would eat 200g protein.
100g of protein is found in 1lb of lean meat.
Once you hit your protein, Hormozi says you can fill the rest of your calories with whatever you want.
Ice cream, pizza, drinks with friends - guilt-free.
This dieting approach makes staying lean sustainable.
No more feeling deprived or needing "cheat days."
Forget meal timing, frequency, special foods, and supplements.
Focus on consistently hitting your calories and protein.
Find a diet you can stick to forever, not just suffer through short-term.
Workout
Hormozi trains full-body every single day.
He starts by attacking his weakest body parts first. 100+ reps of calves daily.
By pre-fatiguing smaller muscles, his compound lifts are even more effective.
His goal? Maximum muscle, minimum effort.
Intensity is the game.
He aims for as many perfect reps as possible. Then pushes past failure with partial reps.
Techniques like rest-pause and drop sets help him fully exhaust each muscle.
The massive volume, he forces adaptation and growth.
Hormozi stays ripped without any dedicated cardio.
His secret? Choosing physical activities he enjoys.
90 min of pickleball can burn 720-1080 calories.
It should be fun, not a chore.
Hormozi's past cognitive enhancers
Hormozi advises a minimal, cycled use to avoid dependence:
- Nicotine gum + patches for focus
- Coffee & Red Bull for energy
This is not an endorsement or recommendation, just what he does.
Hormozi uses nicotine gum & patches for cognitive benefits:
• Increased focus & memory • Less addictive than smoking • Neuroprotection (Alzheimer's)
However, nicotine still carries risks:
• Highly addictive • Gateway to smoking • Cardiovascular stress
Caffeine format impacts effects.
Hormozi's caffeine insights: • 100mg from coffee/Red Bull feels stronger than pills • Daily coffee for ritual & productivity • Red Bull for extra kick, 1x/week • Cycling prevents tolerance
Stick to natural sources & cycle to maintain benefits.
Hormozi and TRT:
Hormozi was diagnosed with low testosterone levels, so he got testosterone replacement therapy (TRT).
• Enhances recovery • Improves performance • Provides stability aids for muscle growth
Summary
Hormozi's approach is unconventional but brutally effective.
- Protein-focused diet.
- Start training your weakest links.
- Push intensity past your comfort zone.
- Stay consistent with calories and protein.
Physique transformation is inevitable.
