MP Store


Get Exclusive Content like:
New Motivational Videos
Workout & Diet Plans

Join MP Nation Today!
Home Sport-Specific Celebrity Pro Athlete Workouts Michael Phelps Workout and Diet

Michael Phelps Workout and Diet

Michael Phelps Workout and Diet


Michael Phelps swimming workout and 12,000 calorie diet are one of the most physically demanding around. His training routine and meal plan are astonishing for someone who is only 6’4 and weighs 165 lbs.



Phelps is very tall and lean, which is ideal for swimming speed. 



In peak training phases, Phelps swims minimum 80,000 meters a week, which is nearly 50 miles. He practices twice a day, sometimes more if he’s training at altitude. Phelps trains for around five to six hours a day at six days a week. To give himself some additional entertainment in the water, Phelps listens to music during his long workouts with waterproof headphones. Swimming in the water, especially that long, can be pretty boring. Listening to music can provide that extra spark to your workout.


Phelps does long swims to improve his endurance. However, he does other drills to improve his swimming speed and form. He does a lot of vertical kicking and underwater kicking. To maintain his feel for the water, Phelps does sculling, which is a stroke in which you move your arms back and forth in small figure eights. Phelps uses numerous training gear in the water, such as kickboards, pull buoys, training paddles, and snorkels. These types of training equipment can put more emphasis on your legs, glutes, upper body and abs in the pool, in addition to providing a great way for injury rehabilitation. 


Phelps recently added a weightlifting regimen to his dry-land work, which is evident by his ripped six pack abs and body. He lifts weights 3 days a week, preferably on Monday, Wednesday and Friday. However, Phelps prefers bodyweight exercises like pushups and weighted pull-ups for muscular strength and endurance. These bodyweight exercises won't bulk Phelps up like if he were doing more compound based weight exercises (squats, deadlifts, bench press, etc.). Weight training should be done but should not be a basis. Phelps keeps a great balance between bodyweight exercises and weight exercises. Relying more on bodyweight exercises will keep Phelps lean and will not add too much additional weight where it could affect his swimming speed and movement in the water. The less weight you have to drag in the water, the quicker you can swim.



Phelps does a lot of weighted pull-ups. This adds some extra resistance, which helps pack on more muscle
and improves cardiovascular conditioning. 






If you are an athlete and want to improve in your sport, you must follow a precise strength training, conditioning, and nutrition program. MP45 is a step-by-step athlete workout program that walks you through exactly what to do to excel as an athlete. This is the type of training and nutrition followed by many of the world's top professional athletes.


This product is not endorsed by any athlete featured on this page





Phelps was born to be a swimmer. He has a 6 ft 7 inch arm reach, which is 3 inches longer than his height. He has short legs for his height, which gives him even more of an advantage in the pool. In addition, his knees are double-jointed and his feet can rotate 15 degrees more than average, allowing his feet to act more like flippers.


In terms of his diet, it has been reported that Phelps eats 12,000 calories a day, around 4,000 calories per meal. For breakfast, Phelps eats three fried-egg sandwiches with cheese, lettuce, tomatoes, fried onions, and mayonnaise. Then he drinks two cups of coffee and then consumes a five-egg omelet, a bowl of grits, three slices of French toast with powdered sugar and three chocolate-chip pancakes. For lunch, Phelps eats a pound of pasta and two large ham and cheese sandwiches on white bread with mayo. He then drinks about 1,000 calories worth of energy drinks. For dinner, Phelps eats another pound of pasta and a full pizza followed by another 1,000 calories of energy drinks. You may think that this is overload and complete overeating. However, as mentioned above, Phelps trains five to six hours a day nearly every single day and is giving it his full effort most of the time. His body is burning thousands upon thousands of calories a day. Phelps probably has a very fast natural metabolism as well so this adds to even more reason why he needs to eat that much. The more calories you have, the more energy there is. This is all about energy for Phelps and these types of foods give him plenty of it. Try training that much and not eating thousands of calories a day. You wouldn't be able to train effectively!




Here is a typical Phelps meal.



The 25 year old Phelps became one of the most decorated Olympic athletes of all time after winning 16 Olympic medals- six gold and two bronze at Athens in 2004, and eight gold in Beijing in 2008. Phelps surpassed Mark Spitz’s record of most gold medals won at a single Olympics, surpassing Spitz’s seven gold medal performance at Munich in 1972. Phelps says he plans to compete in the 2012 Summer Olympics in London.















DISCLAIMER: The athlete on this page is not affiliated with MP45. This is not a paid endorsement. Muscle Prodigy LLC makes no claim that the celebrities and athletes featured on the site are promoting Muscle Prodigy or are users of the products mentioned throughout the website. Please read our Terms of Use.

Muscle Prodigy Products


  • Basic Information
  • Related Articles

Date Published : 2011-12-11 01:57:53
Written By : Richard Allen