J. D. Pardo Workout and Diet

Actor
Born: 1980

Jorge Daniel Pardo was born in California. His mother is from El Salvador and his father is Argentinian-American. Acting appealed to Pardo from a young age and he appeared in many local theater productions as a child. His parents divorced when he was 13, and Pardo a high school theater class helped him deal with his anger over the separation. His TV debut came in 2001 with a small role in the series Titans. He also appeared on popular series like CSI: Miami and CSI: NY, The O.C. and Drive, but his breakthrough didn’t come until 2012 with Revolution. In 2018, he landed a lead role in Mayans M.C. Pardo has also appeared in films, including Breaking Dawn and The Burning Plain. Pardo is married and has a daughter. He has hundreds of thousands of followers on social media. Pardo is 5 feet 11 inches tall and weighs about 185 lbs.

Known For:

J. D. Pardo’s Diet

Summary

Pardo is one of the lucky few who burn up food as fast as he eats it. To play the role of ex-con, Pardo packed on 35 lbs. of muscle in 10 months. Naturally lean, he consulted with a nutritionist to help him gain muscle rather than fat. Pardo ate very clean and counted macros. He would eat specific proportions of protein, healthy fats and carbs at every meal to fuel his day and his intense workouts. Protein shakes were also part of his plan, as was plenty of water.

Estimated Macros

  • Medium Carb 25% 25%
  • Medium Fat 25% 25%
  • High Protein  60% 60%

Diet Details

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Beef Up

Three times a day, Pardo would consume 7 ounces of protein in the form of steak, fish or chicken. He would also have a daily protein shake.

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Fat Is Good

Fat gets a bad rap but your body and brain need fat to function properly. Pardo would have healthy fats like avocados or nuts with each of his three meals.

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Don’t Neglect the Carbs

Along with his protein and fats, Pardo would eat 2 cups of carbs at each meal. A lot of people shy away from carbs, but if you’re one of those who struggle to gain, carbs are your friend.

What to Eat

R

Steak

R

Chicken

R

Fish

R

Protein Shakes

R

Avocados

R

Almonds

R

Greens

R

Vegetables

R

Whole Grains

R

Oatmeal

R

Water

What to Avoid

Q

Junk Food

Q

Refined Sugar

Q

Processed Foods

Q

Chemical Additives

Q

Hydrogenated Oils

Q

Artificial Additives

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Pardo on his Mass-gaining Diet

‘As an actor, you wanna become the role, but this time I was really battling against nature.’

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Pardo on Getting Help

‘I met with a nutritionist who taught me about diet, recovery and mentality.’

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Pardo on How to Build Muscle

‘If you want to grow, you have to create the atmosphere for it because your body will adapt. That’s what so amazing.’

J. D. Pardo’s Fitness Routine

Weekly Routine

It Takes Teamwork

The cast of Mayans M.C. works out together when they can, encouraging and keeping each other on track.

Get Heavy

Pardo says the only way he was able to bulk up and look the part in Mayans M.C. was by using heavy weights.

Do Yard Work

Pardo and his coworkers set up weights outside the trailers on the concrete, which they say is reminiscent of a prison yard. They squeeze in some pumps any time they get a break during their 14-hour shooting day.

Classic Style

Pardo does a mix of free weights and machines as part of his routine. He does tons of biceps curls.

Speed Round

Pardo also does boxing and speed bag as part of his routine. Boxing is a great way to get full-body conditioning and improve your reflexes.

Recovery Matters

Because heavy lifting takes its toll on his joints, Pardo focuses on maintenance and healing when the show is on hiatus.

Exercise Style

Z

A Sample J D Pardo Routine

Bent-over barbell rows
Pull-ups
Seated cable rows

Standing barbell curls
Seated barbell curls
Preacher curls

Bench press
Incline barbell press
Dumbbell press

Squats
Leg press
Deadlifts

Dips
Pushdowns
Lying dumbbell extensions

Upright rows
Dumbbell press
Behind the neck press

Hanging leg raises
Rope crunches
Decline-bench crunches

Speedbag

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Pardo on the Building Muscle

‘With my metabolism, I have to lift heavy.’

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Pardo on How to Train

‘I learned to place my energy on the areas where it’s needed.’

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Pardo on his Strengths & Weaknesses

‘I have naturally broad shoulders, a tiny waist, and slim legs. So I focus on compound movements and heavy weights.’

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Pardo on Lifting Heavy

‘Squats and deadlifts really changed my body. Those are insane for your body and your mentality.’

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Pardo on the Importance of a Solid Core

‘To build anything, you have to have a strong foundation.’

J.D. Pardo’s Supplements

J.D. Pardo hasn’t shared much about his supplement usage, but the following supplements may be beneficial for those that follow a similar diet and exercise routine.
Protein Powder

Protein

To build mass and keep himself fueled throughout the day, Pardo drinks a lot of protein supplements. Protein also helps tame hunger, reduces inflammation, and regulates blood pressure and blood sugar.

Get it here

Creatine

Creatine

Creatine is another favorite in the bodybuilding set for its ability to increase strength, endurance and reduce recovery time.

Get it here

Collagen

Collagen

Collagen can also help reduce wear and tear on joints and connective tissue. Pardo eats a healthy diet, but if yours isn’t always as good as it could be, a multivitamin can’t hurt.

Get it here

BCAA

BCAAs

Pardo is keeping quiet about other supplements he might take, but BCAAs are a good bet because they maximize muscle gains and gym performance and aid with recovery.

Get it here

Testosterone Booster

testosterone

If you struggle to build mass, supplementing with testosterone can help. Testosterone offers a wide range of benefits, including improved memory and mood. When you lift heavy like Pardo, omega-3 fatty acids are a smart supplement to help combat inflammation.

Get it here

J. D. Pardo’s Lifestyle

Triple Check That Alarm

Pardo says he experiences serious anxiety about oversleeping and missing his call time. He checks his alarm multiple times before going to bed each night.

Sensitive Kid

Pardo says he would often lose the coin toss against his sisters on what movie they would watch, and wound up watching things like Anne of Green Gables. But he says he loved it just as much as his own choices.

Alternate Reality

Pardo says if he weren’t an actor, he’d be a musician. He started playing piano at age 7 and was quite good, but it wasn’t considered macho, so he played sports instead. His favorite music genre is classic rock.

Soccer Maniac

In addition to music, Pardo also loves soccer. He grew up watching it on tv with his dad, and says he really gets worked up during a match.

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Pardo on Music

‘Music is a passion of mine. I’m always listening, always learning.’

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Pardo on the Most Embarrassing Song on his iPod

‘Taylor Swift’s “You Belong With Me.” Wow, I should probably delete that.’

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Pardo on Anne of Green Gables

Loved it. I have Anne of Green Gables in my collection now.’

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Pardo on Discovering Acting

‘I just wanted to be anything that wasn’t me. I fell in love with it…It saved me.’

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Pardo on Soccer

It’s in my blood.’

Recommended Products

Barbells

Barbells

Dumbbells

Dumbbells

Weight Bench
Weight bench
Speed bag
Speed bag
Breaking Dawn
Breaking Dawn
Mayans M.C.
Mayans M.C.
The Burning Plain
The Burning Plain
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