Joshua Patrick Allen is an American football player for the Buffalo Bills of the National Football League (NFL). He plays as a quarterback, having helped his team reach multiple playoffs as well as several division titles.
Josh played college football for Reedley College for a year before transferring to Wyoming, where he helped them to two consecutive eight-win seasons as well as two consecutive bowl appearances. He also won MVP in the bowl game 2017, after leading his team to victory.
He was selected seventh overall by the Bills in the 2018 NFL Draft. It wasn’t until 2020, when Josh finally had his breakthrough season, leading the Bills to their first division title and playoff victory since 1995.
Being one of the best passers in the NFL, he also set the Bills franchise records for single-season passing yards and touchdowns, while earning Pro Bowl and second-team All-Pro honours.
In this article we take a look at Josh Allen’s diet and workout plan, to see how he maintains his incredible performance levels.
Josh Allen Profile
| Date of Birth | 21 May 1996 |
| Height | 1.96m / 6ft 5″ |
| Body Measurements (Chest/Arms/Waist) | 46/ 10/ 38 (inches) |
| Weight | 108kg / 237 lb |
Diet Plan
Josh Allen isn’t like your typical Quarterback, trying to follow a diet plan that allows him to eat whatever he wants, while still keeping a calorie count. He tries to consume around 3500 calories per day, depending on how much physical activity he does.
In a YouTube video with Bussin’ With The Boys, he talks about how he needs to eat in a ‘caloric deficit to lose weight’, without really worrying too much about what foods he eats.
For the 2023 season, he was noticeably thinner than usual, with the star focusing on eating less to cut down body fat. He also likes to fast quite frequently, which helps him lose weight faster. Josh likes to do things his way rather than listening to detailed approaches of sports nutrition specialists.
He enjoys eating foods rich in protein as well as having some carbs, to maintain a sustained level of energy throughout the day. He also includes some healthy fats to keep a good balance of nutrients, preventing any deficiencies.
Josh Allen has a relatively decent body fat percentage, at around 18%. Though he doesn’t follow a strict diet plan, Josh’s approach of eating less is helping him to lose weight and improve his fitness levels.
His diet plan usually looks like:
Breakfast
- Cereal with milk
- Oatmeal with nuts and berries
Lunch
- Chicken pasta with cheese
- Salad
Dinner
- Grilled salmon with steamed vegetables
Snacks
- Fruits / fruit smoothie
- Almonds and nuts
- Chicken wrap
- Tuna sandwich
Workout Plan
Josh Allen follows a pretty extensive workout plan, focusing on improving his skills with the football. He typically works a few days a week in the gym to get stronger as well as spending time on the field practicing various skill sets.
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As a quarterback, his role is one of the most important in his team, so it’s also important he works on studying the playbook to understand each position on the field. He also needs to be strategic with his thinking and be able to adjust to the requirements of the game.
Some of his training focus is on improving arm strength, to be able to chuck the ball further. He spends time doing strength training, with many compound exercises to strengthen his whole body. He works on his throwing accuracy as well, trying to mimic game like situations.
His typical workout plan includes:
Strength Training
- Bench press (3 sets of 8-12 reps)
- Incline dumbbell press (3 sets of 8-12 reps)
- Bent over barbell rows (3 sets of 8-12 reps)
- Shoulder press (3 sets of 8-12 reps)
- Bicep curls (3 sets of 12-15 reps)
- Tricep dips (3 sets of 12-15 reps)
Cardiovascular Exercise
- Treadmill or stationary bike (30 minutes at moderate intensity)
- High-intensity interval training HIIT (20 minutes)
Agility Drills
- Ladder drills (e.g., ladder runs, lateral shuffles, carioca drills)
- Cone drills (e.g., figure eights, slalom runs)
- Shuttle runs (3 sets of 10-15 reps)
Plyometric Exercises
- Box jumps (3 sets of 10-15 reps)
- Depth jumps (3 sets of 10-15 reps)
- Burpees (3 sets of 10-15 reps)
Quarterback Specific Drills
- Throwing drills (e.g., throwing to a target, throwing on the run)
- Footwork drills (e.g., dropping back, stepping up, avoiding tacklers)
Recovery and stretching
- Static stretches for major muscle groups (hamstrings, quads, calves, etc.)
- Foam rolling or self-myofascial release (spend 5-10 minutes rolling out tight muscles)
Josh Allen’s approach to his diet plan might not be the most conventional, but it works for him. Everyone is different so it’s important to find a routine that works for you, while staying consistent and motivated.
