Tom Brady’s Diet And Fitness Routine – This Is How He Stays So Fit, Young Looking And A Legend

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Tom Brady has a very specific diet and fitness plan, but even more importantly than that — he takes time for himself, his family and his job. 

Tom Brady is a very disciplined man. A man with a plan and determination to get shit done! And at 43-years-old, he follows a very specific plan and is in the best shape of his life.

John Burns, CEO of Brady’s TB12 health and wellness organization, explains how he does just that.

“Tom’s sustained success over the past 20-plus years is a testament to his incredible drive and his meticulous approach to everything he does.” Burns said. “It’s that mindset that allows him to keep going.”

Here’s how he does it.

Daily schedule

  • 5:30 a.m.:  Wake up, drink electrolyte water and smoothie
  • 7 a.m.: Breakfast with family
  • 8 – 10:30 a.m.: Hit the gym for strengthening and conditioning
  • 10 a.m:  Beach time
  • 11 a.m.:  Review game footage
  • Noon: Lunch
  • 3 -5  p.m.: Team practice or, in the off-season, surf and workout
  • 5-6 p.m.: Post-workout pliability session
  • 6 p.m:  Dinner with family
  • 7 p.m.: Review films, strategy w/ Coach, charity work
  • 7:30 p.m.: Family time, including reading to kids
  • 8:30 p.m.: Lights out and sleep


Tom Brady and wife Gisele. Instagram

Excerpt via New York Post (below) 

It’s been said that trainer Alex Guerrero knows Tom Brady’s body better than the QB’s wife, Gisele Bündchen. As well as being his business partner in the TB12 health-and-wellness brand — including a chain of fitness centers that they plan to expand across the US — Guerrero has  been described by Brady as his “body engineer.”

He’s micromanaged the athlete’s training schedule months and even years in advance. An average day will begin early with a pre-workout “deep force” massage session with Guerrero. It only lasts four minutes but targets 20 muscle groups for around 20 seconds each. It helps prepare Brady’s body for an intense workout, beginning with 40 minutes of resistance bands, to make muscles more pliable, soft and resilient.

As the quarterback has aged, he works out less with weights, which could leave him prone to muscle tears. Now it’s all about planks, lunges and squats, followed by more pliability exercises, such as doing crunches with a vibrating roller beneath his back.  

After, there’s another massage, this time with the focus of flushing out the lactic acid that builds up during exercise, to help improve muscle recovery time.



First thing in the morning : A smoothie. His favorite is made with blueberries and banana, hemp and chia seeds, walnuts, almond butter and hemp milk. He’ll also start drinking electrolyte water.

Breakfast: Eggs and avocado is a pretty typical meal.

Lunch: Brady will dig into a salad or another plant-based meal, like the TB12 recipe for quinoa and chickpea pilaf.

Snack: Hummus, guacamole or nuts.

Dinner: His evening meal with family, served around 6 p.m., is often a lean protein, like fish or chicken, and an alkalizing veg, such as Brussels sprouts, cauliflower or sweet potato, to help balance his body’s pH levels. Drinking bone broth with dinner is cool, too.

So if you want to look, feel and basically be Tom Brady — just follow a similar routine as above. Easy really.