Rory McIlroy body transformation in quest for Grand Slam glory down to not eating specific foods and gruelling workouts

Rory McIlroy’s Grand Slam glory was powered by a strict diet and meticulous gym routine.

The world number two became just the sixth player in golf history to complete the career Grand Slam on Sunday.

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McIlroy’s dietary changes and workout plan helped power him to Grand Slam gloryCredit: Getty

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McIlroy has changed a lot down the yearsCredit: Getty
McIlroy’s dramatic Masters triumph in a sudden death play-off over Justin Rose ended an 11-year wait to achieve the feat.

After years of frustration and heartache, the Northern Irishman’s Augusta heroics were inspired by his rigorous workouts and diet plan.

The 35-year-old has undergone a physical transformation after eliminating certain foods to cut fat and build muscle.

Back in 2023, he told Golf.com: “I had to up my protein intake quite a bit. I’d eat a gram of protein per pound of body weight. I still do that, 170 grams per day of protein.”

As he continued his move towards a gluten-free approach, McIlroy stopped eating both pork and eggs.

The Ryder Cup hero said: “It just doesn’t agree with my body. Those are more of a personal thing that’s unique to my body.”

McIlroy also cut out ice cream and chocolate, two of his favourite indulgences, reserving them only for special occasions.

In combination with his diet, his transformation from a skinny, long-haired 20-something to a golfing icon is down to a dedicated workout routine.

His attention to detail in the gym was on full display in the latest season of Full Swing.

Netflix cameras captured McIlroy lifting weights as his preparations continued away from the course.

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The Masters champion has a dedicated gym routineCredit: Instagram @dpworldtour

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McIlroy is often seen working out in the gym when he is not on the courseCredit: Instagram @dpworldtour
Meanwhile, Golf Monthly revealed exactly what goes into his sessions back in 2016.

McIlroy begins by going through a warm-up consisting of a light jog, lunges, stretches and squat jumps.

His main workout is then split into two halves, which are both repeated three times in a circuit.

The first part features deadlifts, pull ups and a plank before McIlroy performs lunges, dumbbell plank rows and a lateral duck walk in the second part.

After completing rotation exercises with a medicine ball, he warms down with hamstring and hip stretches.

His dedication in the gym paired with dietary changes have finally helped McIlroy join an elite group of Grand Slam winners.

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McIlroy’s change to a gluten-free approach was part of a plan to cut fat and grow muscleCredit: Instagram @dpworldtour
Gene Sarazen, Ben Hogan, Gary Player, Jack Nicklaus and Tiger Woods are the only other players to have won all four Majors.

McIlroy’s Augusta triumph came on his 17th attempt to claim a green jacket and is the third win of an already stellar year for him.

Victories at the AT&T Pebble Beach Pro-Am and Players Championship mean McIlroy now has 29 PGA Tour wins in his career, 44 in total.

However, McIlroy will not add to that tally this weekend as he is not part of the field for the RBC Heritage in South Carolina.

The event is one which he usually skips just a week after The Masters despite making a surprise appearance last year.

Fans can expect to next see McIlroy in action alongside Shane Lowry at the Zurich Classic of New Orleans on April 24.