Jon Jones Workout and Diet

Mixed Martial Artist
Born: 1987

Jon ‘Bones’ Jones was a wrestling champion in his high school in upstate New York. He comes from a very athletic family and has 2 brothers in the NFL. Jones made his debut in the UFC in 2008. At age 23, he became the youngest champion in the history of the UFC. He is two-time UFC Light Heavyweight Champ. Jones has hit some bumps in the road, including testing positive for drugs and getting arrested for being involved with a hit-and-run. Jones is 6 feet 4 inches tall and weighs 230 lbs. He has an 84.5 inch reach.

Known For:

Jon Jones’s Diet

Summary

Jones’ weight is an important component of his profession as an athlete and he must pay special attention to his diet. He eats regular meals to keep his energy level high. His diet is clean, consisting of lean meat, vegetables and quality carbs that contain fiber. His snacks are often a protein shake or fruit and he drinks plenty of water.

Estimated Macros

  • Low-Medium Fat 25% 25%
  • Medium Carb 30% 30%
  • High Protien 70% 70%

Diet Details

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Breakfast of Champions

Jones powers up with a high-protein, high-fiber carb combo of 5 eggs, spinach, turkey and then oatmeal with berries and a few glasses of water.

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Hydrate

Jones is big on hydration and drinks at least 20 oz. of water at each meal and snacks.

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No Cheating

Jones is determined to stay on the straight and narrow and his diet reflects that.

What to Eat

R

Chicken

R

Turkey

R

Steak

R

Salmon

R

Eggs

R

Olive Oil

R

Oatmeal

R

Bananas

What to Avoid

Q

Sugar

Q

Junk food

Q

Refined foods

Q

Processed foods

Q

Hydrogenated fats

Q

Artificial ingredients

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Jones on His Diet

‘I don’t do any cheating day. I want to show everyone that my success was not temporary.’

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Jones on Health

‘Just staying healthy, that is wealth and true happiness.’

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Jones on Balance

‘Your meals need to be in balance…I eat cake sometimes; it is just about how you balance it with the other parts you put into your body. If I eat that, I take out something else.’

Jon Jones’s Workout Routine

Weekly Routine

Shadow Boxing

Jones puts on some music, closes his eyes and just flows, practicing footwork, body and head movement, and all different kinds of punches. He says this exercise is one every man should do.

Go High-Tech

Jones uses special equipment such as a VertiMax and a Tread Sled that allow him to mimic a real fight.

Abs Drill

Jones does V-ups at the end of his workouts to really condition his core.

Compound Exercises

Jones likes to do exercises like deadlifts and squats because they allow him to build muscle and gain strength at the same time.

Exercise Style

Z

A Jon Jones Routine

Hang clean: 5 reps x 5 sets
Barbel push press: 5 reps x 8 sets with a 30 sec rest between sets
Lying leg curl: 6 reps x 6 sets
Depth dumbbell snatch: 4 reps x 4 sets
Ring twist: 4 reps/each side x 3 sets
Clean from knees with jump: 10 reps x 3 sets

Medicine ball superset:
・Medicine ball power up: 5 reps
・Medicine ball sprawl & jump: 8 reps
・Medicine ball plyo push-up: 8 reps

Do 3 sets of the above.
Single-leg straight leg walking dumbbell deadlifts: 25 yds x 3 sets
Finish the workout with V-ups: 20 reps or to failure.

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Jones on Failure

‘There is no way to completely fail unless you completely quit.’

Jones on Strength

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Jones on Strength

‘I’m beating all the weakness out of myself, beating all the give-up out of myself, I’m beating the lack of cardio, I’m beating the lack of confidence — any sign of weakness that’s in my heart, I’m getting rid of it.’

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Jones on Success

‘Success is not going to just come to you. You must go out and get it.’

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Jones on Success

‘Be your own motivation.’

Jon Jones’s Supplements

GAT PMP Pre-Workout

GAT PMP Pre-Workout

Jones uses the GAT PMP pre-workout supplement to boost energy during weight-lifting sessions and help facilitate muscle growth.

Get it here

GAT Whey

Protein Shakes

Jones put on 20 lbs. and filled out his ‘Bones’ physique, in part by upping his protein intake with GAT whey protein.

Get it here

Jon Jones’s Lifestyle

What Would Jones Do?

Jones’ father is a preacher and wanted Jones to become one as well. Jones has Philippians 4:13 ‘I can do all things through Him who strengthens me’ tattooed on his chest.

In The Genes

Jones’s father was a wrestler and two of his brothers are in the NFL.

Do Good Unto Others

Jones supports pediatric cancer research because his older sister died of cancer before turning 18.

Coming Clean

Jones has admitted to being addicted to marijuana but worked hard to get clean.

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Jones on Passion

‘My drive and my desire to be the best are second to none.’

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Jones on being a UFC Champ

‘The biggest thing I want people to take away from my story is that they can achieve their goals[…]’

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Jones on Success

‘[…]In order to succeed at anything, you need to comfortable being uncomfortable.’

Recommended Products

Jonny Bones t-shirt

Jonny Bones t-shirt

GAT SUPPLEMENTS

GAT Supplements

Vanquish Fitness Gear

Vanquish Fitness Gear

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