John Cena Workout and Diet

Professional Wrestler
Born: 1977

John Cena grew up in Massachusetts. He is the 2nd of 5 brothers, the son of wrestling announcer Johnny Fabulous and the grandson of baseball player Tony Lupien. Cena started lifting weights at age 12. He played college football, then went on to work as a limousine driver and bodybuilder before trying pro wrestling. Pretending to be half-robot and calling himself ‘The Prototype,’ he won several wrestling titles, including the Ultimate Pro Wrestling in 2000, the Ohio Valley Wrestling heavyweight title in 2002, and the World Wrestling Entertainment Championship in 2004. Charisma, good looks and a sculpted body led to success outside the wrestling ring and Cena has appeared on TV and in films. He also recorded a hip-hop album with his cousin, Trademarc and he is involved with several charities including the Make-A-Wish foundation. Cena has over 50 million followers on social media. He is 6 feet, 1 inch tall and weighs about 250 lbs.

Known For:

John cena’s Diet

Summary

Cena’s diet plan includes 7 meals per day, and involves eating protein every few hours. He eats a lot of chicken breast and fish, and complex carbs like whole wheat pita and brown rice. His diet is low in fat, and it comes from things like eggs and low-fat cottage cheese. He doesn’t delve much into the details of his diet, but he says he tries to eat clean and avoids dessert and fried foods. With his busy schedule, he says he’ll sometimes have a protein meal replacement drink to save time

Estimated Macros

  • Low Fat 15% 15%
  • Medium Carb 35% 35%
  • High Protein 60% 60%

Diet Details

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AM Fuel-Up

Cena’s first meal of the day consists of 2 whole eggs plus 6 egg whites, oatmeal, applesauce and raisins

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Lean Meals

Lunch for Cena is often a pair of chicken breasts, brown rice and veggies. He’ll have another mini-lunch that might be tuna on a whole wheat pita. Dinner for Cena is also no-nonsense. It’s usually either chicken or fish, vegetables, a salad and pasta or brown rice.

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Protein Power

His snacks are either protein bars or a protein shake, along with a banana or some low-fat cottage cheese.

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Cheat Day

Cena allows himself to have a cheat day once a week. His faves: blueberry muffins, pizza and French toast.

What to Eat

R

Eggs

R

Egg whites

R

Oatmeal

R

Raisins

R

Applesauce

R

Chicken breast

R

Fish

R

Whole wheat bread

R

Brown rice

R

Protein shakes

R

Bananas

R

Low-fat cottage cheese

What to Avoid

Q

Processed foods

Q

Refined sugars

Q

Fried foods

Q

Additives

Q

Preservatives

Q

Dessert

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Cena On What To Eat

‘If it breathes or if it’s green, eat it.’

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Cena On What Not To Eat

‘Stay away from the junk.’

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Cena On His Favorites

I love steak. I love salmon…and all kinds of vegetables. That’s what usually occupies my diet.”

John cena’s Fitness Routine

Weekly Routine

Keep the Goal In Mind

Cena says his goal is to get stronger every day. He varies his routines between high rep/lighter weight and low rep/heavier weight to get both bigger and stronger.

Put In the Time

Cena’s lifting routines run 60-90 minutes. He’ll also devote an hour to cardio.

Train Like An Olympian

Cena also incorporates powerlifting compounds, power cleans, clean and jerk and snatches into his workouts.

CrossFit Fan

Cena has more recently become a fan of CrossFit training and postsvideos of his training on Twitter.

Classic Training

Cena works out 4-5 days per week. For his 5-day routine, he does a classic bodybuilding technique of concentrating on 1 part of the body each day. At 40, he could still deadlift over 600 lbs.

Split Routine

On his 4-day schedule, Cena does two days of compound movements and two days of push-pull.

Cardio Change Up

For maximum benefits, Cena varies his cardio routines from slow and sustained to fast, high intensity (HIIT). For HIIT, he might do mountain climbers, sled pulls or bear crawls

Exercise Style

Z

Olympic Upper Body

Clean & jerk: 10 reps x 4 sets
Snatch: 10 reps x 3 sets
Kettlebell swings: 10 reps x 3 sets
Hang cleans: 10 reps x 3 sets
Single-arm dumbbell snatch: 10 reps x 3 sets
Single-arm kettlebell deadlift: 10 reps x 3 sets

Z

Legs & Calves

Cena works out 4-5 days per week. For his 5-day routine, he does a classic bodybuilding technique of concentrating on 1 part of the body each day. At 40, he could still deadlift over 600 lbs.

Z

Martial Arts

Cena works out 4-5 days per week. For his 5-day routine, he does a classic bodybuilding technique of concentrating on 1 part of the body each day. At 40, he could still deadlift over 600 lbs.

Z

Arms & Biceps

Cena works out 4-5 days per week. For his 5-day routine, he does a classic bodybuilding technique of concentrating on 1 part of the body each day. At 40, he could still deadlift over 600 lbs.

Z

Triceps

Cena works out 4-5 days per week. For his 5-day routine, he does a classic bodybuilding technique of concentrating on 1 part of the body each day. At 40, he could still deadlift over 600 lbs.

Z

Shoulders

Cena works out 4-5 days per week. For his 5-day routine, he does a classic bodybuilding technique of concentrating on 1 part of the body each day. At 40, he could still deadlift over 600 lbs.

 

Z

Back

Cena works out 4-5 days per week. For his 5-day routine, he does a classic bodybuilding technique of concentrating on 1 part of the body each day. At 40, he could still deadlift over 600 lbs.

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Cena On The Importance Of Fitness

No matter how many things I get involved with, I always find time for lifts. That’s the number one priority in my life. I can’t do without it.’

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Cena On The Importance Of Warm-Ups

‘I try to put a lot more emphasis on warm up and flexibility because my body’s getting a little bit older.’

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Cena On The Changes In His Routine

‘My routine is longer training, longer rest periods, heavier weight.’

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Cena On His Changing Routine, Take II

‘I’m trying to be more functionally strong.’

John cena’s Supplements

Protein Powder

Protein

Cena will have a protein bar for his morning snack, a protein shake in the afternoon and have some casein protein before bed to reduce muscle wasting while he sleeps. He might also grab a protein shake as a meal replacement if he’s short on time.

Get it here  

John cena’s Lifestyle

Sleep Is Key

Cena sleeps 8 hours per night, which helps him to recover. He is also known to take afternoon naps.

Generous Superstar

Cena has granted over 400 wishes for the Make-A-Wish foundation, a record. Bonus fact: Cena won the Superstar of the Year award 3 times, but when the crowd booed him in 2012, he gave his last one back to the presenter, Ric Flair.

Bully Smackdown

Cena started lifting weights because he was being bullied

Muscle Car Mania

Cena has a passion for muscle cars and owns more than 20 of them

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Cena On Pro Wrestling

This business is about being the best. So I train to be the best.

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Cena’s Recipe For Success:

‘To succeed, I have to believe every night, in my heart, that I am the best.

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Cena On Adversity:

A man’s character is not judged after he celebrates a victory, but by what he does when his back is against the wall.

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Cena On Being a Big Softie

In real life, I’m a very emotional guy

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