Chris Heria Diet Plan: Fueling a Calisthenics Physique

Chris Heria, a prominent figure in the calisthenics world, is renowned for his exceptional physique, demanding workouts, and influential presence. As the founder and CEO of the fitness program ThenX, Heria has established himself as a Pro Bar Athlete, Street Workout champion, and certified personal trainer. This article delves into the dietary strategies Heria employs to maintain his lean physique while simultaneously building strength and muscle.

Understanding the Calisthenics Diet

Before diving into the specifics of Heria's diet, it's essential to understand how a calisthenics diet differs from other strength training diets. The primary goal is to maximize muscle growth while minimizing body fat, resulting in a physique that is both lean and strong relative to body weight.

Chris Heria's Dietary Principles

Heria emphasizes the importance of a clean and strict diet to maintain peak condition. He is a proponent of intermittent fasting (IF), often utilizing the 16/8 method, which involves a 16-hour fasting period followed by an 8-hour eating window. Studies suggest that intermittent fasting can aid in weight loss and enhance metabolic health.

Furthermore, Heria stresses the significance of counting calories and adhering to daily macro and micronutrient goals. He adjusts his diet based on his fitness objectives; for instance, he increases his carbohydrate intake when focusing on high-repetition weightlifting.

Key Dietary Habits

1. Hydration: Heria starts his day by drinking water, recognizing its crucial role in metabolic processes, including protein synthesis.
2. Sugar Restriction: He advises limiting sugar intake to reduce unnecessary calories.
3. Training on an Empty Stomach: Heria prefers to train on a mostly empty stomach to potentially accelerate fat burning, improve insulin response, and enhance workout performance.

Chris Heria's Meal Plan

Here's a glimpse into Chris Heria's typical daily diet:

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1. Breakfast: A protein shake with almond milk, banana, berries, and a teaspoon of protein powder.
2. Lunch: Sliced turkey, salad, and vegetable soup.
3. Snack: An apple with almond butter.
4. Dinner: Chicken breast with honey and chili sauce.

Heria's diet is heavily protein-centric, aiming for at least one gram of protein per pound of body weight. His protein sources include:

• Haddock: 6 ounces provide 50 grams of protein, 0 carbs, 1 gram of fat, and 230 calories.
• Salmon: 8 ounces offer 45 grams of protein, 0 carbs, and 29 grams of fat.
• Lean Chicken Breast: Provides 87 grams of protein, 0 carbs, and 10 grams of fat, totaling 468 calories.
• Eggs: Each egg contains 7 grams of protein, 0 carbs, and 5 grams of fat, amounting to 80 calories.
• Protein Shake: Delivers 20 grams of protein, 0 sugar, 7 grams of carbs, and 1 gram of fat, totaling 100 calories.

He also incorporates healthy fats from sources like avocados and nuts, along with plenty of vegetables such as spinach and broccoli. Carbohydrates are derived from sweet potatoes, quinoa, protein pasta, and fruits like blueberries and apples to fuel his workouts, particularly on heavier lifting days. He limits his sugar intake primarily to fruit, avoiding sweets and alcohol.

Chris Heria's Lunch Menu Examples

Heria regularly prepares these five healthy lunch menus:

1. Sirloin Steak with Grilled Onions and Greek Salad (416 calories): Heria uses a zero-calorie avocado spray instead of butter or oil, emphasizing the importance of being mindful of condiments and cooking methods to avoid unwanted calories.
2. Open Tuna Sandwich (379 calories): Tuna is a cost-effective and protein-rich option that supports muscle gains.
3. Chicken and Protein Pasta with Spinach (495 calories): Heria opts for protein pasta and adds spinach with garlic for extra nutrients.
4. Baked Chicken Wings (475 calories): A suitable option for those following a ketogenic diet.
5. Chicken Stuffed Sweet Potato (455 calories): A take on stuffed baked potato skins, featuring sour cream, chives, and parmesan cheese. These dishes are high in protein and low in calories, ideal for building lean muscle and getting shredded.

Supplements Used by Chris Heria

Chris Heria uses the following supplements to support his fitness goals:

• Whey Protein
• Fish Oil
• Pre-Workout
• BCAA
• Multivitamin

Chris Heria's Workout Routine

Chris Heria typically works out six days a week for 2-3 hours, emphasizing stretching and cardio. His workout routine includes:

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Chest Workout

1. Weighted vest push-up (25 reps)
2. Weighted vest ring dip (12 reps)
3. Weighted vest push-up with bar (25 reps)
4. Weighted vest ring push-up (12 reps)
5. Weighted vest decline push-up (25 reps)

Back Workout

1. Spiderman push-up across (5 reps)
2. Mountain climbers (45 seconds)
3. Plank (45 seconds)
4. Barbell deadlift (4 sets, 5 reps)
5. Bent over row (4 sets, 7 reps)
6. Pull-up (4 sets until failure)
7. Single-arm dumbbell row (4 sets, 7 reps)
8. Barbell curl (4 sets until failure)
9. Australian pull-up (4 sets until failure)

Shoulder Workout

1. Single-arm pull-up (3 sets, 4 reps)
2. Tuck planche press to handstand (3 sets, 6 reps)
3. Barbell military press (3 sets, 10 reps)
4. Tuck planche push-up (3 sets, 5 reps)
5. Handstand to 90 degrees push-up (3 sets, 10 reps)
6. Dumbbell rear delt fly (3 sets, 12 reps)
7. Handstand push-up (3 sets, 8 reps)

Leg Workout

1. Jump squat and hold (4 sets, 15 reps)
2. Alternating lunge and hold (4 sets, 20 reps)
3. Sumo squat (4 sets, 20 reps)
4. Jumping jacks (4 sets, 45 seconds)
5. Calf raise and hold (4 sets, 20 reps)
6. Pistol squat (4 sets, 8 reps)
7. Wall sit (4 sets, 45 seconds)
8. Box jump (4 sets, 15 reps)

Arm Workout

1. Pronated curl (3 sets, 10 reps)
2. Supinated curl (3 sets, 10 reps)
3. Neutral curl (3 sets, 10 reps)
4. Overhead triceps extension (3 sets, 10 reps)
5. Laying dumbbell extension (3 sets, 10 reps)
6. Supinated triceps kickback (3 sets, 10 reps)

Expert Commentary on Heria's Approach

Dr. Mike Israetel, for example, has critiqued Chris Heria’s chest workout, praising its accessibility, scaling options, and technique. He supports Heria’s focus on 40-second sets for hypertrophy, aligning with the time-under-tension sweet spot of 30-75 seconds. While some movements may be more stylistic, Heria's workouts generally offer good form, clear instruction, and scalable options.

Additional Training Principles

1. Warm-up: Heria includes a 10-minute cardio session before each workout to prepare his muscles.
2. Compound Exercises: He emphasizes compound exercises for building muscle.
3. Rest and Recovery: Heria trains five days a week, allowing two days for muscle recovery.

The Importance of Consistency and Patience

Building a physique like Chris Heria's requires dedication, discipline, and consistency. While strength improvements may be noticeable within weeks, building muscle mass takes time.

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