Joseph Baena Workout and Diet
Actor
Joseph Baena is from California. He is the son of Patty Pena and Arnold Schwarzenegger. He only learned about his biological father in 2010 when he was 13. Baena was not particularly fit growing up, but after connecting with Schwarzenegger, he started to develop an interest in fitness. He graduated from Pepperdine University in 2019 with a degree in business. Acting credits include Chariot, Bully High and Called to Duty: The Last Airshow. To make ends meet between acting gigs, Baena works as a real estate agent. He appeared on Dancing With the Stars in 2022. That same year, Baena also appeared on the cover of Men’s Health. He has hundreds of thousands of followers on social media. Baena is 6 feet, 2 inches tall and weighs about 200 lbs.
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Joseph Baena’s Diet
Diet Summary
Baena loves to eat, but as an actor and bodybuilder, he has to keep a close eye on his physique. While he adores rich, fatty, sugary foods, he has the discipline to stay on the straight and narrow. A typical breakfast is eggs with veggies, and he is ‘obsessed’ with avocado toast on whole grain bread. He loves Mediterranean foods, and he also eats plant-based meat substitutes. For supplements, he takes protein, creatine, fish oil, and turmeric. He drinks plenty of water every day.
Estimated Macros
Medium Fat
Low-Medium Carb
High Protein
Diet Details
A Solid Plan
Baena is a creature of habit. He eats more or less the same thing every day for breakfast: 4 eggs plus spinach, mushrooms and salsa, siracha other spices, and 2 pieces of avocado toast.
Light Lunch
Baena usually has a salad with a healthy portion of chicken breast at lunch to fuel up without making him sleepy.
No Nightmares
Baena says steak gives him nightmares if he eats it too close to bedtime, so he has gotten into plant-based protein which is easier to digest.
Protein Tip
Baena doesn’t love milk. His father Arnold Schwarzenegger taught him to mix his protein powder with orange juice instead, as oj helps combat inflammation.
Cheat Days
Baena loves his sweets, especially pastries and his mom’s homemade pie, but his favorite indulgence is Wagyu beef shwarma.
What to Eat
- Whole foods
- Natural foods
- Mediterranean food
- Eggs
- Mushrooms
- Spinach
- Chicken breast
- Ground turkey
- Plant-based protein
- Salad
- Salsa
- Siracha
- Avocado
- Whole grain bread
- Spice
- Protein shakes
- Wagyu beef shwarma (treat)
- Water
What to Avoid
- Empty-calorie foods
- Refined sugar
- Processed foods
- Fatty foods
- Artificial additives
- Chemicals
- Alcohol
Baena on his standard meal formula
‘With all my meals, it’s very simple: You have your protein, your rice, and then you have your vegetables.’
Baena on sticking to a healthy diet
‘It was really difficult to be away from my typical environment, away from my usual routine.’
Baena on food & self-control
‘It’s still on me to be disciplined to say no to the sweets, say no to the pastries, say no to the fatty foods I’m obsessed with.’
Baena on flavoring his food
‘I’m obsessed with spice.’
Baena on a favorite cheat, his mom’s pie
‘I sneak a piece once in a while.’
Joseph Baena’s Workout Routine
Workout Routine
From Fat to Fit
Baena says he was a chubby kid, and the least athletic of his friends. Despite being self-conscious about wearing a Speedo, he took up swimming in college because he was not athletic enough for other sports, and thrived.
Karate Kid
Baena started studying jiu-jitsu in 2021 to add to his fitness repertoire.
Not a Natural
Baena says being bulky and not particularly flexible made Dancing With the Stars especially challenging.
Encyclopedic Knowledge
Besides great genes, Baena also received a copy of The Encyclopedia of Modern Bodybuilding from his father, which Schwarzenegger co-wrote. The two started training together when Baena was 18.
Daily Dose
Baena trains for 2 hours, 6 days a week. He works out either in the morning or late evening.
Fasted Cardio
Baeno does 20 minutes of fasted cardio every morning.
Killer Circuit
Baena does some killer workouts. His circuit listed below takes about 1 hour 20 min, and he tries to go as fast as he can.
Shape Up
Baena says for a killer physique, the back should be wide, shoulders wider, and the waist narrow.
Mix It Up
Baena likes to change up his routine to keep things fresh. It might be adding drop sets, trying new exercises, or even a whole new sport.
Exercise Style
A Joseph Baena Full Body Routine According to His Instagram
- 1a. Battle ropes: 30 sec x 6 sets
- 1b. Elevated crunches: 200
- 2a. Row: 1 km
- 2b. Pull-ups: 50
- 3a. Ski: 1 km
- 3b. Push-ups: 150
- 4a. Run: 1.2 miles
- 4b. Split squats: 200
- 5a. Sled pushes: 8
- 5b. Squat jumps (weighted): 50
Baena on swimming
‘I was born for the water.’
Baena on keeping fitness fresh
‘I always love switching up my workouts.’
Baena on Schwarzenegger’s Encyclopedia of Bodybuilding
‘I went straight to the book…I was able to acquire a bodybuilding mentality, that I could shape my body however I want.’
Baena on his dad’s influence
‘One of the big things I learned from Dad was not to have the 10-rep mentality. It’s pushing yourself to the limits and going…’til you’re basically dying.’
Baena on his essential back exercise
‘I always start my back pump with pull-up.’
Joseph Baena’s Supplements
Protein
Baena drinks a protein shake most days. He mixes it with orange juice rather than milk, and adds in spinach and berries for an extra antioxidant boost.
Creatine
Baena will also add creatine into his protein shake when he’s in a bulking phase. Creatine boosts power and muscle mass, and shortens recovery time.
Fish Oil
Baena takes fish oil for its many health benefits, including fighting inflammation, supporting brain health, and it’s also good for the skin.
Turmeric
Also in Baena’s list of supplements is anti-inflammatory turmeric, which is good for joints and digestion.
Joseph Baena’s Lifestyle
Humble Origins
Baena grew up in Bakersfield, California with 4 older siblings. His maternal heritage is Guatemalan and he is very proud of his Latino roots, including the ability to speak Spanish.
Big Secret
Baena found out Schwarzenegger was his biological father in 2010, shortly after Schwarzenegger left office as governor of California. Baena and his mother hid out in Texas for a while while the media storm blew over.
Like Father, Like Son
One of Schwarzenegger’s tips to Baena was to find a mentor, so Baena hired Eric Morris, an acting coach who trained his dad 50 years ago.
Acting = Therapy?
Baena says that tapping into a wide range of emotions has helped him psychologically, and is kind of like therapy.
Going Solo
Baena opted not to take his father’s name because he wants to be judged on his own merits rather than riding his dad’s coattails.
Practical Profession
Baena does some acting and bodybuilding, but he makes ends meet as a real estate agent in Marina del Rey.
Baena on his childhood
‘It was a humble home, and we didn’t have much.’
Baena on himself
‘I’m very motivated and driven.’
Baena’s initial reaction to finding out Arnold Schwarzenegger was his father
‘Cool!’
Baena on his biological father
‘My dad is old-school. He doesn’t believe in handouts. He believes in hard work, and so do I.’
Baena on his acting breakthrough
‘Getting that end of my range made me realize I can be a serious working actor.’
Baena on priorities
‘There are so many other things that I care about more than fitness…There’s a balance. It’s not just fitness all the time.’
Recommended Products
Pull Up Bar
Treadmill
Rowing Machine
Free Weights
Speedo
Battle Ropes
Fitness Sled
