Connor Murphy standing outside with his shirt off flexing his biceps

Connor Murphy

Bodybuilder, Model, Sponsored Athlete

Connor Murphy is a professional bodybuilder form Texas USA who’s become well-known for his YouTube videos, and motivational posts on Instagram under the name of ConnorMurphyOfficial.

Connor first posted a video back in 2016 of his awesome transformation, since then, he’s continued to rise to the top of the fitness world – showing everyone what he achieved through hard work and determination.

In 2016, Connor took his physique to the main stage in the NPC Dallas Europa Games Men’s Physique Category. After months of hard work and dedication, Connor secured a respectable 3rd place.

Claiming he makes “fitness entertaining” with his wild antics, and hilarious videos, he shows no sign of slowing down any time soon.


Connor Murphy standing outside shirtless flexing his abs and chest

Athlete Statistics

Full Name: Connor Murphy
AmericanBodybuilder, Model, Sponsored AthleteConnorMurphyOfficial2010
ProfessionBodybuilder, Model, Sponsored Athlete


Connor Murphy standing facing the camera with his shirt off showing his well defined abs and upper body muscles


Business Accomplishments

  • Successful YouTuber, and social media celebrity
  • Business Owner


Connor Murphy's transformation picture showing his transition from a young boy to a well built natural bodybuilder

Connor Murphy and his awesome transformation from a young boy, to a natural bodybuilder.


Connor Murphy standing in the gym with is shirt off flexing his mid section along with his upper body muscles


Compound Exercises With Isolation

Like most professional physique competitors, Connor Murphy sticks to the basic exercises that get results, such as the bench press, squat, bent over row, and the overhead press.

However, when Conner need to dial in his muscles before a competition, or a photo shoot, he’ll add in more isolation work. These include exercises such as the bicep curl, tricep extension, and sit-ups.


Connor Murphy looking ripped with his shirt off posing with his hands behind his back flexing his triceps and midsection


Cutting Diet

When Conner is on a cutting diet, he starts to increase his protein intake, and at the same time, he’ll slightly reduce his carbohydrate consumption.

When on any bodybuilding diet, Connor suggests consuming a gram of protein per pound of body weight. He follows this rule regardless if he’s cutting, or bulking.

Filling Foods For Cutting

As Conner’s hunger starts to increase when he’s cutting, he’ll opt for more filling foods to balance his satiety level. The foods that Conner chooses are;

  • Breakfast: fat 16g / carbs 68g / protein 43g / calories 550
    • Steel cut oats
    • protein powder
    • berries
    • eggs
  • Lunch: fat 10g / carbs 70g / protein 45g / calories 510
    • Whole wheat pata
    • Tuna
    • Salad
  • Afternoon Snack: fat 15g / carbs 38g / protein 44g / calories 475
    • Greek yogurt
    • Nuts
    • Berries
  • Dinner: fat 5g / carbs 62g / protein 43g / calories 480
    • Chicken
    • Sweet potato
    • Vegetables
  • Post Workout Meal: fat 3g / carbs 52g / protein 31g / calories 330
    • Protein shake
    • Cereal
  • Evening Meal: fat 22g / carbs 10g / protein 44g / calories 370
    • Turkey Omelette with 4 whole eggs and vegetables


Editor’s Tip

Inspired to reach your true potential like Conner? Read our complete guide on how testosterone booster supplements can really enhance your game!


Connor Murphy standing with his shirt off flexing his abs hard with his hands behind his head to show his awesome midsection

What we can learn from Connor Murphy

What we can learn form Connor Murphy is that with hard work and dedication, you too can archive a great looking physique.

He started out in 2016 as an amateur bodybuilder, but with the right diet in place, and the correct training methods, he created a physique worthy of a 3rd place position at the NPC Dallas Europa Games.

With the same drive, determination, and long term goal setting as Connor, you too can achieve your own greatness.

Leave a comment

Your email address will not be published. Required fields are marked *

I first saw you on YouTube goofing around with some ladies, it was your video of you asking for phone numbers, dressed as a Geek!! Quite funny but they were onto you Connor.. Anyway, you have come a long way, well done.

I first saw u on YouTube. u have a good body, good physique, great Style, and ur pretty much good with the Ladies.
I saw u doing that 31 Pull-Ups breaking the record in Texas, it was very cool.
HEY, U Simply the Man!! Love u Bro!

I love you connor……..❤❤❤❤❤❤❤❤❤❤??????????????????????????????????????????????????

Hey Connor Murphy i just subscribed to you. And you and Brandon Carter are very inspiring to us kids that need to get fit. and i want to let you know that i want to start working out like you. My brother is going to the gym a lot with his girlfriend everyday after work and he loves working out with his girlfriend. And i want to start to work out but i can’t because i don’t have a car or the money to start working out so yea.

Probably one of the biggest douche bags I’ve seen in a long time. Based on the height of women I’d guess your like 5’9″? TOPS. Aka, manlet? Doesn’t matter how big those glamour muscles get boy. Still get your shit blown out by a real man. But really your attitude is the concern, you have a very punch able face.

You might like...

John Cena Physique


See Profile

Jon Jones Physique


See Profile

Nick Jonas Physique and Workout


See Profile

Kevin Heart Physique


See Profile

10 Meal Planning Mistakes to Avoid: Get Shredded the Right Way

Preparing food in advance is a tool used by pro athletes and bodybuilders to stay lean, strong and aesthetic all year round. Avoid these meal planning mistakes and sail to single-digit body fat in no time at all. 

Read article

Joe Manganiello Physique: Achieving an Enviable A-List Fitness Level


See Profile

Tom Hardy Physique


See Profile

Vin Diesel’s Physique


See Profile

KSI Physique: How Did KSI Get In Shape?


See Profile

10 Protein-Rich Foods for Vegetarians

If you're a vegetarian who's serious about strength training, you need to know how to optimize your diet to get the best results. Check out our guide to protein-rich foods to help you on your way - a completely new fitness level is just around the corner.

Read article

Jake Gyllenhaal Physique


See Profile

Gerard Butler Physique


See Profile

Henry Cavill Physique


See Profile

Alex Eubank Physique


See Profile

Will Tennyson Physique


See Profile

Cristiano Ronaldo Physique


See Profile

Jason Mamoa Physique


See Profile

Ryan Gosling Physique: Ryan Gosling’s Ken Transformation


See Profile

90 day Muscle Building Workout Plan

You just can’t beat that feeling of knowing that your physique is one you’ve worked hard for. Noticing the appreciative stares from envious strangers, and knowing that every time you hit the gym, you’re pushing the boundaries of what you once thought was impossible - makes it all worthwhile.

Read article