Cristiano Ronaldo Height, Weight, Diet, Workout Routine

Cristiano Ronaldo (born on February 5, 1985) is a famous Portuguese soccer player. Ronaldo stands 6 feet 2 inches (187 cm) tall and weighs 185 pounds (84 kg).

Cristiano Ronaldo Quick Info

• Complete Name: Cristiano Ronaldo dos Santos Aveiro
• Nicknames: CR7
• Date of Birth: February 5, 1985
• Birthplace: Funchal, Madeira, Portugal
• Gender: Male
• Nationality: Portuguese
• Occupation: Soccer player
• Zodiac Sign: Aquarius

Cristiano Ronaldo’s Height and Weight

• Height in Feet: 6 feet 2 inches
• Height in Centimeters: 187 cm
• Weight in Kilograms: 84 kg
• Weight in Pounds: 185 lbs

Cristiano Ronaldo’s workout principles

• Intense Training: 3-4 hours daily, five days a week.
• Strength Focus: Uses compound lifts like squats and deadlifts.
• Cardio Emphasis: Includes HIIT, running, and cycling.
• Recovery: Polyphasic sleep and cryotherapy.
• Leg/Core Work: Targets quads, glutes, hamstrings, and core.
• Mental Strength: Balances psychological and physical training.

Cristiano Ronaldo’s Leg workout routine

Monday: Leg Warm-Up Routine

1. Hip Twisters – 50 seconds, no rest
2. Side-Lying Clam – 40 seconds on each side, no rest
3. Side-Lying T-Stretch – 40 seconds on each side, no rest
4. Bird-Dog – 50 seconds, no rest
5. Bodyweight Squat – 50 seconds, no rest
6. Reverse Lunge – 40 seconds, 10 seconds rest

Wednesday: Quick Leg Workout

Part One: Quads, Glutes, and Hamstrings

1. Single-Leg Glute Bridge – 40 seconds on each side, no rest
2. Reverse Lunge (with dumbbells) – 30 seconds on each side, no rest
3. Drop Squat – 40 seconds each side, 20 seconds rest

Part Two: Definition and Strength-Building

1. Side-Lying Leg Raise – 50 seconds on each side, no rest
2. Walking Lunge (with dumbbells) – 50 seconds, no rest
3. Jump Squat – 30 seconds, 20 seconds rest

Part Three: Finishing Power Moves

1. Crossback Lunge – 40 seconds, no rest
2. Rear-Foot Elevated Split Squat (with bench) – 40 seconds on each side, no rest
3. Bodyweight Squat – 30 seconds, no rest
4. Jump Squat – 30 seconds, 20 seconds rest

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Cristiano Ronaldo’s gym routine

Monday: Circuit Training

• Barbell Squat – 8 reps
• Box Jump – 10 reps
• Broad Jump – 8 reps
• Jumping Lunge – 8 reps for each leg
• Lateral Bound – 10 reps – Repeat the circuit 3 times.

Tuesday: Rest

Wednesday: Circuit Training

• Burpee Pullup – 10-15 reps
• Bench Dips – 20 reps
• Pushups – 20-30 reps
• Medicine Ball Toss – 15 reps
• Push Press – 10 reps – Repeat the circuit 3 times.

Thursday: Quad and Cardio

• Power Cleans – 5 reps per set for 5 sets
• Sprints – 200 meters per set for 8 sets

Friday: Ab Workouts and Core Exercises

• One-Arm Side Deadlift – 5 reps each arm for 3 sets
• Dumbbell One-Legged Deadlift – 10 reps per set for 2 sets
• Knee Tuck Jump – 10-12 reps per set for 3 sets
• Overhead Slam – 10-12 reps per set for 3 sets
• One-Leg Barbell Squat – 5 reps per set for 2 sets
• Hanging Leg Raise – 10-15 reps per set for 3 sets

Saturday: Rest

Sunday: Cardio Exercise

• Rope Jumping – 10 sets with 1-minute rest between each set
• Resistance Sprinting – 50 meters per rep for 10 sets

Cristiano Ronaldo’s Recovery Activities

Sleep

7.5 hours including five 90-minute naps (if possible) or 6-8 hours of continuous sleep.

Percussion Gun

Use a Theragun or foam roller for deep tissue massage to aid recovery.

Cryotherapy

• Ice Bath: Immersion in cold water with ice (10-15°C) for 10-15 minutes.
• Cold Shower: Direct cold water stream over affected areas.
• Ice Pack: Apply to localized areas for relief.
• Snow: Lying in snow for a few minutes (if available and safe).

Cristiano Ronaldo’s diet and nutrition

Breakfast

• Whole-grain cereal
• Egg whites
• Fruit juice (apple, pear, or pineapple)
• Fruit
• Coffee, espressos, and lattes
• Avocado toast
• European cheeses, cold cuts, and pastries (occasionally)

Late Morning Snack

Tuna roll or fresh bread with sardines

Lunch

• Swordfish or sea bass
• Chicken and whole-wheat pasta
• Green vegetables
• Tuna fish with hard-boiled eggs and tomatoes

Late Lunch Snack

Protein shake

Dinner

• Bacalhau à Brás (cod fish with onions, fried potatoes, and scrambled eggs)
• Steak and salad
• Chicken or turkey breast with rice and beans or quinoa
• Watermelon
• A glass of wine (occasionally)

Dessert (Occasionally)

Cake and chocolate

Supplements

• BCAA: For muscle growth, energy, and recovery.
• Protein Shakes: For increased protein intake and muscle recovery.
• Multivitamins: To support overall recovery and muscle health during intense periods.