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“Be disciplined. Keeping yourself motivated and sticking to your routine is key. For me, there is no room for easing off so I have to be strict.”-Cristiano Ronaldo

The real Madrid, commonly popular as CR7 takes his fitness and diet very seriously and follows every routine in discipline. Having proper fitness and flexibility is difficult but with hard work of many years and proper dedication and attention towards fitness made Ronaldo a successful player.

Diet Plan Of Ronaldo –

Intakes 6 small meals in a gap of 2 to 3 hours.

He intakes lots of protein in the form of meat for his muscles.

Takes protein shakes, joint supplements and multi- vitamin.

Eats a lots of vegetables.

Avoids food and drinks with high sugar.

Daily Diet Routine –

Breakfast: Whole-wheat

Whole-grain cereal

Egg whites

Fruit juice

Lunch: Whole-wheat pasta

Green vegetables

Baked potato

Chicken with salad

Snack: Tuna roll with fruit juice or lemon juice

Dinner: Rice with pulses

Chicken or turkey breasts

Beans

Fruits

A look at what our footballer does at gym is as follows –

Monday:

Lateral Bound (12 inches, reps: 10)

Box Jump (20 inches, reps: 10)

Broad Jump (reps: 8)

Jumping Lunge (reps: 8 for each leg)

Barbell Squat (reps: 8)

Tuesday:

Rest day

Wednesday:

Pushups (reps: 20-30)

Medicine Ball Toss (reps: 15)

Push Press (reps: 10)

Burpee Pullup (reps: 10-15)

Bench Dips (reps: 20)

Thursday:

Power Cleans (sets: 5, reps: 5)

Sprinting (sets: 8, reps: 200 meters)

Concentrate on Quads or Cardio workouts

Friday:

One-Arm Side Deadlift (for each arm sets: 3, reps: 5)

Overhead Slam (sets: 3, reps: 10-12)

Dumbbell One-Legged Deadlift (sets: 2, reps: 10)

Knee Tuck Jump (sets: 3, reps: 10-12)

One-Leg Barbell Squat (sets: 2, reps: 5)

Hanging Leg Raise (sets: 3, reps: 10-15)

Focus on Stability and Core exercises for a tight and sculpted abs

Saturday:

Rest Day

Sunday:

Rope Jumping (sets: 10, rest: 1 min)

Resistance Sprinting (sets: 10, reps: 50 meters)

Cardio exercise

 

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