The Miz Workout and Diet
Pro Wrestler
Born: 1980
From Ohio, Mike โThe MizโMizanin was always athletic. He was captain of his high schoolโs basketball and cross country teams, and he also swam and participated in student government. Mizanin attended Miami University before dropping out to join the cast on The Real World in 2001. He then appeared in spin-offs including Real World/Road Rules Challenge, Battle of the Seasons, The Gauntlet, and The Inferno. Mizanin also won a Reality Star episode of Fear Factor in 2006. His most recent reality tv show appearance was in Dancing With the Stars. In 2004, Mizanin signed on with the WWE. He has won 20 titles so far, including the WWE Championship twice, the Raw Tag Team Championship 4 times and the Intercontinental Championship 8 times.Mizanin has been ranked #1 on Pro Wrestling Illustratedโs PWI 500 list. He appears in the video game WWE SmackDown vs Raw 2009, and he has also done some acting, including in Santaโs Little Helper and The Campaign. Mizanin is married to fellow WWE wrestler Maryse Ouellet and they have 2 children.Mizanin has millions of followers on social media. He is 6 feet, 2 inches tall and weighs about 205 lbs.
Known For:
The Miz’s Diet
Summary
To kick off 2021, Mizanin dropped 14 lbs. and got ripped abs in just 4 months, but it took a lot of work. He followed a paleo-style diet and cut out all gluten, dairy and soy products, and he also stepped up his training with the goal of optimizing his physical fitness to prolong his career. He worked with The Paleo Chef, Mary Shenouda to be sure he was getting a good balance of nutrients and energy for staying strong in the ring. He still feels tempted by junk food and sometimes gives in, but overall, he says itโs worth the sacrifice.
Estimated Macros
- Medium Fat 20%
- Medium Carb 30%
- High Protein 50%
Diet Details
The Paleo Diet
Mizanin did not fool around when he decided to shape up. He cut out 3 big allergens: gluten, dairy and soy, and consumed only foods that would have been eaten by our ancestors, such as meat, fish, vegetables, fruit, nuts, seeds. The results speak for themselves.
No Magic Bullet
Mizanin slimmed down and looks great, but he is the first to admit that it takes a lot of commitment. That said, he loves how he looks and feels, which is plenty of motivation to keep it up.ย
On Temptation
Mizanin admits to giving into his cravings from time to time, but because he likes the way he feels and looks, he gets back on the wagon of healthy eating.
Weekly Weigh-Ins
During his slim-down phase, Mizanin checked on his progress by weighing himself weekly.
Dancing Diet
Mizanin says he’s lost even more weight being on Dancing With the Stars, and that the routine is so intense, he can’t even eat enough to maintain his weight.
What to Eat
Whole, Natural Foods
Grass-fed Beef
Fish
Vegetables
Fresh Fruit
Nuts
Seeds
Olive Oil
Avocados
Water
What to Avoid
Gluten
Dairy
Soy
Processed Fods
Artificial Ingredients
Chemicals
Mizanin on His Gluten-, Dairy-, Soy-free Diet
โThis routine for 3 months has now turned into a habit I want to keep.โ
Mizanin on Quick Fixes
โThere is no secret drink or pill that’s going to get you ripped.โ
Mizanin on Junk Food
โThere are tough days where I just want to eat like crap, and honestly, Iโll indulge.โ
Mizanin of the Benefits of Clean Eating
โI love the way I look and feel.โ
The Miz’s Workout Routine
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Weekly Routine
Always Active
Mizanin has been an athlete all his life. He captained his high schoolโs basketball and cross country teams and swam.
No Short Cuts
Mizanin says there is no magic formula to getting ripped. You simply must do the work.
Friend in Need
Mizanin credits his pal and trainer Matt Blank for helping him to stay the course and show up to the gym when he didn’t feel like it.
Daily Dose
Mizanin pumped iron 4 days a week for 3 months as part of his New Yearโs resolution to get in shape. In just 3 months, he’d dropped almost 15 lbs. and his abs were popping.
Cardio King
Mizanin also did 3 days a week of cardio, doing the treadmill at a 10% incline at 3 mph.
HIIT It
Another form of cardio Mizanin does is 20 min of jump rope in intervals of 90 sec/30 sec rest.
Timing Matters
Mizaninโs trainer has him do lots of squats. Mizanin hates leg day, and he also didnโt want to be sore for his tv performances, so heโd do legs on Tuesday or Wednesday, after a Monday Night Raw show.
Exercise Style
A Miz Sample Routine
Train 4 days/week.
Do 5 reps x 5 sets. Rest for 2 min after each set.
Squats
Bench press
Deadlift
Do 8-12 reps x 2-3 sets. Rest for 60-90 sec after each set.
Good mornings
Leg extension
Leg curl
Dumbbell bench press
Lateral raise
Rear delt raise
Dumbbell row
Lat pulldown
Lat pullover
Machine row
Cardio 3 days/week
Treadmill: 10 degrees at 3 mph
Jump rope: 20 min in intervals of 90 sec/30 sec rest
Mizanin On The Gym
โIโve never been a guy who enjoyed the gym. I hated getting started, but once I’m in there, I’m locked in.โ
Mizanin on Leg Workouts
โHonestly, who likes leg day?โ
Mizanin on Jumping Rope
โItโs a fat burner!โ
Mizanin on Getting Ripped
โI know there are no short cuts. You have to put in the work for the results you want.โ
Mizanin on How to Achieve Your Fitness Goals
โโFind a group that motivates you, find your goal and PUT IN THE WORK.โ
Mizanin on His Motivation To Work Out
โIโm doing my best to make sure I can continue to do my job at the highest level for many years to come.โ
The Miz’s Supplements
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The Miz hasn’t shared much information on the supplements he uses. Below are some supplements that may be beneficial to people who are following a similar diet and workout plan.
protein shake
Mizanin went full-throttle with the clean eating and he also got professional help. The Paleo diet is high in protein, phyto-nutrients and fiber, so if your diet is less than ideal, try adding these with a protein shake, a greens supplementand soluble fiber.
omega-3s
vitamin B12
Vitamin D
magnesium
Calcium
multivitamin
The Miz’s Lifestyle
Sleep: Not Always on the Schedule
Mizanin says heโs often persona non grata when he goes to bed, the baby and dogs having taken up all the spare space.
Alter Ego
โThe Mizโ first appeared on The Real World, and provided a contrast to Mizaninโs usually calm demeanor. He only realized later what a great gimmick his brash, angry persona would be for pro wrestling.
Staying Power
Mizanin says old-school wrestlers used to kick him out of the locker room, saying he wasn’t a โrealโ wrestler due to his background in reality tv. Some 20 years and 20 championship titles later, heโs proven them wrong.
A Born Competitor
Dancing With the Stars is just the latest in a long line of competitions Mizanin has participated in. He says he always wanted to do DWTS, but never had the time due to his packed WWE schedule. He was pleasantly surprised when his boss let him take the time off to focus on dancing.
A Total Romantic
Mizanin met his future wife Maryse during the 2006 WWE Diva Search which he hosted. Seven years later, he popped the question in the same room where they first met: at the Ritz-Carleton in LA.
Mizanin on Sharing Sleeping Space With The Whole Fam
โI have ruined everything by trying to get into my bed.โ
Mizanin on His Job With the WWE
โI love seeing a live audience every week and doing something that Iโm actually really good at.โ
Mizanin on His Real Personality vs โThe Mizโ
โSometimes I blur the lines between The Miz and Mike Mizanin.โ
Mizanin on Aging
โIโm 40 now and itโs not so easy to shed the pounds. It’s not as easy to gain muscle anymore. Now I have to work double-time from when I was 25.โ
Mizanin on His DWTS Weight Loss
โIโm turning into dancer shape and my wife doesn’t like me skinny.โ
Mizanin on His Wifeโs Unconditional Support
โItโs amazing to haveโฆa person that always supports you in goals you didn’t even know you had.โ
Mizanin on What Would Happen if His wife Maryse appeared on DWTS
โShe’d beat me.โ
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