Derek ‘More Plates More Dates’ Daily Routine in 2025: Optimized for Maximum Fitness

Derek, the creator of “More Plates More Dates,” is a popular figure in the fitness world. He shares valuable advice on bodybuilding, hormone optimization, and supplements. His easy-to-understand videos and articles break down complex topics, helping people improve their workouts, build muscle, and make healthier choices. Derek’s honest and science-based approach has made him a trusted resource for fitness enthusiasts. Let’s explore his daily routine

Wake Up

Derek usually wakes up after getting 7 to 8 hours of sleep. The first thing he does is review videos he’s made the previous day to make sure they are ready for publishing.

Sorting Out Emails & Setting Goals

Derek then checks out his emails to address any urgent issues that may have arisen overnight. He then makes a coffee, prepares his Gorilla Mind smoothie, and takes his morning supplements. Afterward, he reviews his written plan for the day, which includes specific micro-goals he aims to accomplish. This routine helps him stay organized and focused.

Derek ‘More Plates More Dates’ Morning Supplements

• Thorne Multivitamin elite: Helps with Energy Management, Sleep Health Support, Metabolism Improvement, Antioxidant, Joint Health Support, Bone Health Support
• Vitamin K2: Helps maintain bone health
• Support a healthy heart and blood vessels
• Vitamin D3: helps boost immunity
• Gorrilla Mind Smooth: helps enhance focus, memory, mood, and information absorption.
• Vitamin-C: Boosts immunity, enhances skin health and wound healing.
• Berberine: Enhances muscle growth, volume and fullness.
• Carnitine: It increases cellular energy, enhances androgen receptor activity, and helps transport fatty acids.
• Curcumine: 500-1000mg per day: Reduces joint stiffness and provides relief from muscle aches.
• Ubiquinol: 200mg per day: Enhances cardiovascular health.
• Betain HCL Pepsin: Helps with indigestion.
• N-Acetyl-L-Cysteine: 1000mg per day: Enhances immunity.

Derek’s Vertical Diet Program

Derek follows the Vertical Diet program, which is designed to be simple, sensible, and sustainable. This diet focuses on improving health and performance through easy lifestyle changes.

The Vertical Diet starts with a foundation of highly nutritious foods that are easy for the body to absorb, boosting metabolism and digestion. On top of this, it includes easy-to-digest proteins, fats, and carbs, which can be tailored to meet individual needs. Derek would eat the following on a typical day:

• 1^st Meal: Cranberry juice (4 ounces), 10 almonds, 4 baby carrots, 1 cup egg whites, a slice of cheddar cheese and 4 whole eggs.
•  2^nd Meal (monster mash): 8 oz of grass fed 910 ground bison, a cup of white rice, with a half cup of baby spinach with red peppers, four ounces of cranberry juice, three ounces of orange juice.
• 3^rd Meal (Pre-workout meal): chicken (6 ounces), an orange, a potato
• 4^th Meal: (Post-workout shake): This shake includes 5grams of l-leucine, 2 and half spoons of dextrose, I cup of pulp-free orange juice and half teas spoon of iodized salt.
• 5^th Meal: 8 oz of grass fed 910 ground bison, a cup of white rice, with a half cup of baby spinach with red peppers.
• 6^th Meal: Cup of whole fat Greek yoghurt, 3 baby carrots.

Morning Workout

Derek used to work out 5 or 6 days a week, but as his work demands grew, he cut back to 3 days per week. Surprisingly, he maintained his physique without regression, realizing that less frequent training can be effective for muscle maintenance.

Quote: “I was working out half as frequently as I was previously, and my physique didn’t change at all. This is when I started to truly realize that when it comes to muscle maintenance, less can be more.”

Derek ‘More Plates More Dates’ TRT Protocol

What is TRT?

TRT stands for testosterone replacement therapy, also known as androgen replacement therapy. It is mainly used to treat low testosterone levels, which can happen due to aging or medical conditions.

However, TRT is also becoming popular for non-medical reasons, such as:

• Enhancing sexual performance
• Increasing energy levels
• Building muscle mass for bodybuilding

Derek uses a therapeutic dosage of 120mg/ml of Testosterone Enanthate per week.

Filming Content

After completing his workout, Derek typically spends around 4 hours filming content. He then relays detailed instructions to his editors on how to handle the footage. By the time he finishes these tasks and oversees the editing process, his day is often nearly over. You can find Derek’s content primarily on his YouTube channel “More Plates More Dates”

Post-work Relaxation

Derek has some downtime once a week when he and his girlfriend spend time together. Given her demanding shift work, which sometimes disrupts his sleep schedule, they cherish their time together. He sets aside one day a week for his girlfriend, another for friends, and also allocates time for family on a flexible basis.

If you enjoyed reading Derek ‘More Plates More Dates’ daily routine, feel free to check out Paul daily routine here: You could also check out Neil Patel’s daily routine HERE.