John Cena Workout Routine and Diet Plan

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john cena diet plan

Bad health is the price one pays for neglecting one’s body. We can achieve the reverse with the currency of body-mind awareness. Health is one such coin and fitness and diet are its two sides. As though cashing in on this mantra, today more than at any other time, fad diet and workout regimens are all the rage. Mr Perfection, a.k.a., Cena, John  Felix Cena, however, has taken the whole fitness-diet health routine to a new level. His signature video sign-off heralds the promise of transformation he wants to make in your life, “I’m John Cena and I’m telling you it is change time”.

“Trust me, I know where my heart is and my heart’s right here. I’m going to keep doing everything because I love to do it, but I will never sacrifice my time between the ropes. That’s no shot to anybody. Everybody’s got different career paths. This is mine.”

john cena workout body

John Cena Body Measurements:

  • Height: 6’1″ (185 cm)
  • Weight: 114 kg (251 lbs)
  • Chest: 50 inches
  • Arms: 20 inches
  • Waist: 36 inches

The signs were always there

When you get a weightlifting bench as a Christmas present at age 12, you sort of know what you are fated for. Nicknamed Chaingang, Prototype and Super Cena, this  6’1” tall celeb pro wrestler weigh in at 240 pounds. Not to mention the other impressive vitals: Chest: 50”; Waist: 36”; Biceps: 20”! Quite a transformation that for the pro wrestler, bodybuilder, rapper from the 120 pounds scrawny young high-school footballer who took to bodybuilding at age 18, progressed to bodybuilding shows and mentored by Vince Mc Mahon and trained by his friend Rob MacIntyre, shot into prominence as the twice World heavyweight and the fifteen-time WWE champion. Older today, he does the wiser thing by emphasising warm-ups and flexibility. Strength is still the bottom line so built in are also longer training sessions, longer rest periods, heavier weights. And agility, surprising for his age of 36, making  “ You can’t see me”, not an empty boast.

“A true champion is not judged by how much he or she is admired, but by how well they can stand in the face of adversity.”

A penny for your thoughts, Mr.Cena

“It’s a lifestyle change…You become a different person.” And quite easily done the Cena way by making healthy simple.Claiming that he wants to cut past the “gimmicks and BS”  of the “industry” that the health and fitness business has become, he seeks to educate people to be healthier, make better choices and develop better habits.That is his mantra for a healthier country.

“This is my life, this is my passion, this is all I got.”

john cena formal

And who can do it?

Anyone, according to the man himself, who had his Eureka moment after he succeeded in making his sedentary, overweight and asthmatic septuagenarian father lose  50 lbs in 10 weeks. Then, his brother’s wife’s success in losing baby flab on his advice confirmed that he was on a hot streak. He realised that all he had to do was to get people to get up and get moving. The immoderate sounding “Doctor of Thuganomics’s ” programme is surprisingly moderate. Almost as easy as 1,2,3…..just count to 10, his 10-week BodyChange programme.

John Cena’s exercise and diet routine are a class apart from other celeb ones, marked by intensity, something of a Cena hallmark – easy and effective workouts (to the beat of the music that keeps a decent pace), a disciplined nutrition regimen, supported by Cena, the personal coach and motivator. What’s different about his “10 Weeks BodyChange “ is that it coaches people to lose flab, then goes the extra mile and teaches them the healthy habits that’ll keep the love handles from resurfacing.

john cena workout body

“There are moments in life where it gets so hectic that time becomes a blur. Keep calm and never give up.”

The long and short of the John Cena workout routine

John Cena’s trademark BodyChange workouts are those Cena does himself, tweaked only slightly for workout newbies. He does customise them and in his own words” the exercises can be co-ordinated to your level of fitness” but the twenty minutes twice a week is a kind of mandatory. Easily done too. Over 60% of his customers are women, he says, and they are encouraged to workout gymless and machineless, in the comfort of their own homes. His more punishing weekly workouts, though,  are for the serious bodybuilders and are spread over individual weekdays worked into charts exercising different parts of the body like arms, hands, torso, abs, thighs, and legs, etc. on different days. His deeply and highly intensive exercise routine involves a varied set of exercises (with repetitions)  with each set tied to a different piece of equipment. A thousand or so stretch and weight exercises for the biceps and triceps are going to make you yearn for that break Mr Cena kindly permits you to have! Cena’s own journey from body-building to building pure strength, athleticism, aesthetic muscles, pain- endurance and injury-resistance,  has infused his BodyChange workouts. Thus the focus is on building muscle mass and could be of great assistance to help tone athletic bods which are sitting out the competition in a particular season. More on the Cena workouts on another day…..

john cena workout

“I’m the white Mohammad Ali.”

The “Cena” workout caveat: Eat like Cena 

Big guys need to bulk up so prep prop has to be protein- the basic body-building food. With fibre thrown in for good measure. John Cena’s tough workout depends on it. Throw in good and quality calories as much as you want and a Cena-tised version of the Paleo diet is what you get. “Schedule” is the magic word inbuilt into the entire programme-eat only at proper times – get your fill of eggs, milk, raisins, fruits, veggies, brown rice, chickens, whole wheat and snacks. Work out and eat to a schedule is the mantra. Follow his foodsteps and eat 6-7 meals per day, keeping them 2-3 hours apart. Cena’s personal favourites for those lean 6 days are Steak, Salmon, Whole eggs, Bacon, Deli meats, Nuts, Beans, Vegetables, Chili.He permits himself 1 cheat/load day per week when he binges on stuff he likes, such as french toast, blueberry muffins, bananas and, pizza

His diet is inCENAlly heavy but the extreme bodybuilding he does requires such a diet.

Cena’s 4 Food groups: Keeping it intense!

  1. Food that helps you lose weight

2. Food that prevents you from losing weight

3. Fat burners

4. Post-workout energy shakes

6 days a week follow these groups

john cena workout

The  7-course meal Cena-style! Proteinalicious!

Course One:  Breakfast kick starts the protein high with the superfood eggs-2 whole ones and 6 egg whites. The other brekker essentials applesauce and raisins and oatmeal pack in high levels of fiber, low levels of fats and a decent share of proteins.

Course Two: Cena’s gym pal, the protein bar is convenient to carry and gives him the much-needed protein boost mid-workout

Course Three: Lunch, Its ingredients are easily available at your local market close by. Brown rice, one of the ultimate whole grains which are rich in proteins, calcium, thiamine, magnesium, fibre and potassium as are the vegetables and the protein munch continues with  2 chicken breasts to complete a wholesome meal.

Course Four: Snack, Health the whole way with whole wheat pita bread and tuna. Tuna improves the immunity system and helps fight many diseases like blood pressure and cancer.

Course Five: Evening, Is the ultimate refreshment of the day-Banana and a whey protein shake. They keep him going.

Course Six: Dinner, Cena chooses between pasta and brown rice and loads on the vegetables, and teams that with a fresh and colourful salad and chicken or fish. Fully loaded again with proteins and essential nutrients

Course seven: Supplement, Gives teeth to you fight against dental decay and flab in one fell swoop is this meal course. Low-fat cottage cheese along with a casein protein shake. The magic of casein is that it is longer lasting, has greater gains, helps fight flab, gives greater strength and dental protection.

john cena diet plan

“If it breathes or if it’s green, eat it.”

The Last Word

Dedication and willpower, capacity and balance are so evident in John Cena’s mental makeup. Add to that, this versatile wrestler and star of the reality show “Total Divas”, has a heart of gold and has been declared charity Make-A-Wish’s  biggest wish granter. To top it all there is this searing intensity he brings to everything he touches. I think I’m adding another moniker to the many you have, Mr.Cena! I anoint you, Mr IntenCena!!

“Nobody remembers second place.”

john cena workout


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