Murder to Murdering Fat: O.J. Simpson and Craig Titus
The story of O.J. Simpson and his final years is a complex one, but his time in prison brought a surprisingly relatable challenge into focus: a battle with significant weight gain. We watched a legendary athlete’s life unravel, culminating in a 2008 conviction that sent him to the Lovelock Correctional Facility in Nevada.
Behind bars, his disciplined past seemed a distant memory. His weight climbed to over 300 pounds, a dangerous situation for anyone.
Then, an unlikely partnership formed. O.J. Simpson connected with fellow inmate and former IFBB pro bodybuilder, Craig Titus, who was also incarcerated for murder. This alliance became the catalyst for a dramatic health transformation, helping O.J. shed nearly 100 pounds before his 2017 release. This guide explores the specific nutrition and fitness strategies they used to make it happen.
Table of contents
Key Takeaways
- Significant Weight Gain: In prison, O.J. Simpson’s weight increased to over 300 pounds due to a high-calorie diet of processed foods and a sedentary lifestyle.
- Health Crisis: This weight gain led to serious health issues, including limited mobility and a diagnosis of pre-diabetes, which served as a major wake-up call.
- Unlikely Fitness Coach: He partnered with former professional bodybuilder Craig Titus, another inmate, who designed his diet and workout plan.
- Dramatic Transformation: By adopting a low-carb, calorie-controlled diet and a consistent exercise routine, Simpson successfully lost nearly 100 pounds before his release.
The Death of Little Debbie for O.J. Simpson
O.J. Simpson’s diet in prison was a recipe for metabolic disaster. He consistently consumed sugary, high-carb commissary items like Little Debbie snack cakes, candy bars, and ice cream. From my perspective as a certified sports nutritionist, this is a classic example of how easily a diet can spiral without structure.
The diet wasn’t just unhealthy, it was dangerous. His weight gain severely limited his mobility, a stark contrast to his days as a world-class athlete. More critically, his blood sugar levels put him on the verge of developing type 2 diabetes. According to the Federal Bureau of Prisons, chronic conditions like diabetes are a significant health concern within incarcerated populations.
The turning point was learning he had a parole date. That news provided the motivation he needed to reclaim his health. With guidance from Craig Titus, Simpson made a clean break from his old habits. He eliminated the processed Little Debbie snacks and committed to a real nutrition and exercise program.
A New Diet Plan for The Juice
The first step in O.J.’s transformation was a dramatic shift in his nutrition. He slashed his daily intake from an estimated 6,000 calories down to a structured 2,600 calories. This created the significant calorie deficit needed for rapid weight loss.
He enrolled in a meal plan available to inmates called the “diabetic diet.” This plan was specifically designed to be low in simple carbohydrates and sugars to help manage blood glucose levels. His meals changed completely.
Instead of pizza, hot dogs, and hamburgers, Simpson’s new diet consisted of lean proteins like turkey burgers or chicken patties paired with low-carb vegetables. This switch stabilized his energy and fueled his workouts without the empty calories.
Prison Workouts with O.J. Simpson
With his nutrition dialed in, O.J. Simpson turned his attention to fitness. Before his parole hearing, he spent most of his “yard time” sitting in the bleachers. After his decision to change, he began a consistent workout routine with Craig Titus as his coach.
Titus, a former top IFBB pro bodybuilder, brought a wealth of knowledge to their training. He was convicted along with his ex-wife, fitness model Kelly Ryan, for the 2005 murder of their personal assistant, Melissa James. Titus is serving a sentence of up to 55 years. Kelly Ryan was released in October 2017, coincidentally around the same time as O.J.
As a strength coach, I know that even with limited equipment, a knowledgeable trainer can design an effective program. Titus applied bodybuilding principles to their prison workouts.
- Cardio Foundation: They started with the basics, walking laps around the prison track. This was a low-impact way for O.J. to build an aerobic base and burn calories without stressing his joints, a smart form of cardio for someone starting from a low fitness level.
- Strength Training: They incorporated weightlifting when possible, using the equipment available at the facility to build and maintain muscle mass, which is key for boosting metabolism.
- Calisthenics: Bodyweight exercises were a core component. Titus likely had O.J. performing foundational movements like push-ups, squats, and lunges to build functional strength.
The combination of disciplined nutrition and consistent workouts, guided by an experienced bodybuilder, paid off. Upon his release, O.J. Simpson appeared visibly healthier. He quickly returned to his old passions, having dinner with friends at a country club and playing golf at his $1.8 million Las Vegas home.
O.J. Simpson’s story took its final turn when he passed away on April 10, 2024, at the age of 76 after a battle with cancer. While his legacy is defined by many things, his prison fitness journey remains a powerful, if unusual, example of how anyone can decide to change their health, no matter the circumstances.
FAQs About O.J. Simpson
How much weight did O.J. Simpson lose in prison?
O.J. Simpson lost nearly 100 pounds before his release in 2017. He went from a peak weight of over 300 pounds down to a much healthier weight.
Who is Craig Titus?
Craig Titus is a former American IFBB professional bodybuilder. In 2008, he was convicted of second-degree murder, kidnapping, and arson in the death of his and his wife’s personal assistant. He is currently serving his sentence in a Nevada prison.
What diet did O.J. Simpson follow to lose weight?
Simpson followed the “diabetic diet” offered by the prison. This was a calorie-controlled meal plan that was low in sugar and simple carbohydrates, focusing on lean proteins like chicken and turkey and low-carb vegetables.
What happened to O.J. Simpson after he was released from prison?
After his release in 2017, O.J. Simpson lived a relatively quiet life in Las Vegas. He was often seen golfing and socializing with friends. He passed away from cancer on April 10, 2024.
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