'The Fitness Boy' Ernest Dift on Training, Diet and Eating the World

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How did you get started with the fitness world?

When I was 15 I started training but I started taking it seriously and focusing on the nutrition side when I was 18. At the same time I left home for a year to go abroad. Here I explain my full story.

Where drives you to do your best?

I have one big goal and set little daily goals to make sure I reach it. I’m also motivated by all of the support I get from my followers, which is why I do this in the first place. There are many things that drive me but the main thing is living a life of purpose. Motivation is like sunglasses that we forget we have on our head. If we would only look in the mirror and put them on, setting goals and getting tunnel vision daily, we would find ourselves doing different things and taking action towards our dreams.

What workout routine has given you the best results?  

I love doing 10 sets of 10 reps with a maximum of 60 seconds resting. Always with compound movements. It feels like it is never going to end but the pump is crazy! If you’ve never tried this get ready for some soreness the next day. 

Full Routine:

I don’t like routines, in life or in the gym. A great friend of mine, who has won the Arnold Classic of Madrid 3 times already, Alberto Hiciano, told me that he didn’t follow an established gym routine. It confirmed my feeling of not doing the same routine week by week, even though they could be similar, but I don’t stress my mind with that.

Of course if you do not have the knowledge to plan your gym routine, you do not have any other choice but to adapt existing routines. For me, the best thing to do initially is to study and learn the main things that will enable you to create your own routine. And this is one of the things that I try to teach on my YouTube channel.

Despite of that I will give you a little tip I follow: always work TWO muscles per session, and TWO times big muscular groups per week (back, chest and legs). Be careful with the traditional split body part program. Do 20 to 25 sets per session, training for a maximum of 45-60 min per session. If it gets longer you are doing something wrong or overtraining. Of course, your workouts will be longer if you fit some cardio in there. I try to do 1 to 3 sessions of HIIT per week for 30 minutes each. I also try to walk 10,000 steps a day. 


Monday: Back/Biceps and Triceps

Tuesday: Legs 

Wednesday: Chest and Front Deltoids 

Thursday: Triceps, Rear Delts and HIIT 

Friday: Back and Chest

Saturday: Whatever I feel like

Sunday: Always a rest day

What are your favourite exercises?

Basic compound movements that work the most muscles. 

1) Press

2) Squats

3) Deadlifts/Dumbbell rows

What is your diet like?

My diet is flexible because competing is not my goal. I always say that your relationship with food is always the most important relationship, even more so than with people, because it is a part of your relationship with yourself. Try and balance your diet with at least 90% whole, healthy foods and only 10-15% unhealthy.

Also try and maintain high protein at every meal, don’t forget fats and go high carb before and after gym sessions. I make sure carbs are a big part of 4 out of the 5/6 meals a day I have. When I am cutting I just adjust the amounts. I also try to teach to my followers how to eat flexible on my channel.

Sample Diet:

Meal 1: IIFYM

Meal 2: IIFYM

Meal 3: IIFYM

Meal 4: IIFYM

Meal 5: IIFYM

Meal 6: IIFYM 

*1 cheat meal allowed per week.

When trying to cut down do you prefer to use HIIT or just normal cardio?

Definitely HIIT, for a maximum of 3 sessions per week. 

What supplements do you use? 

40g protein + 70-100g of fast-digesting carbohydrates post-workout, along with 5g creatine. I also sometimes use a pre-workout, as well as CLA and omega 3 when I am cutting. That’s all. 

Do you have any food weaknesses?

I have a lot! Sweets are the biggest one. I’m always doing what I can to not fall into my food weaknesses too much. I always think is this a food you want to eat, is it a reward for what you have fought or are you trying to escape from something? Then I make a decision on whether to eat it or not. 

All-time hero? 

I don't really have one, but I really admire Steve Cook and Christian Guzman. I am doing the same thing in Spain.

"Let's eat the world it will not make you fat." Ernest Baringo

Favourite Quote?

I have a few: 

1. My youtube slogan is: LET’S EAT THE WORLD IT WILL NOT MAKE YOU FAT. I don’t know if it makes sense in English but in Spanish it means go for everything in life that you want, because it is all possible if you believe in yourself. And eating the world doesn’t even make you fat!

2 EVERYTHING WILL PASS. Change is always present and no matter what we are going through, it will come and go. What music do you listen to when you train? R&B mostly. Check out my gym playlist on Spotify (The Fitness Boy). Already over 15k and growing every day!

Long-term goals? 

Become the main fitness representative for Spain after Sergi Constance. It’s a big goal but with Gymshark it is possible. I also want to help as many people as I can to change their mentality to a more positive one. I truly believe that the health and fitness lifestyle is something that can not only make you feel better but change your perspective on the world. When you start progressing you feel like you can do and reach anything that you want. If you are lost right now, it will give you purpose.

I also want to open an American-style gym in Spain, travel as much as I can… Oh, and get a girlfriend, haha.

What’s in your gym bag?

I always wear a bag that holds my laptop and camera but wherever I am I always have a towel, shorts and t-shirt. This allows me to go to the gym whenever I want. 





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