With regards to rugged muscle mass, few Hollywood motion stars can stand alongside John Cena. The previous WWE famous person has firmly established himself on the silver display screen, thrilling audiences along with his appearing expertise and a very spectacular physique.
On this article, we’ll drill down on Cena’s exercise and food regimen program. We’ll discover out what he does each day to keep up his measurement, whereas staying lean and imply for his film roles.
John Cena Stats
| Full Identify | John Felix Anthony Cena |
| D.O.B | April 23, 1977 |
| Nickname | The Prototype |
| Peak | 6’1” (185 cm) |
| Weight | 114 kg ( 251 lbs) |
| Chest | 50” |
| Waist | 36” |
| Biceps | 20” |
The John Cena Story
John Felix Anthony Cena was born on April 23, 1977, in West Newberry, Massachusetts. John and his 4 siblings had been raised Catholics. He attended Central Catholic Excessive College in Lawrence, Massachusetts, then transferred to the Cushing Academy, a non-public prep faculty, earlier than attending Springfield, Massachusetts. In school, he performed soccer on an NCAA Division III group as a middle. Cena graduated in 1999 with a level in train physiology and bodily motion.
After finishing his research, Cena discovered work as a limousine driver. On the similar time, he pursued careers in bodybuilding and wrestling. He started his formal wrestling training in 1999 when he attended Final Professional Wrestling’s Final College in California. He quickly took on the persona of a semi-robotic character known as The Prototype. He wrestled with the UPW till March 2001.
Cena made his unofficial debut with the WWF in October 2000 underneath the Prototype billing and signed a developmental contract with the corporate in early 2001. He acquired a name as much as the principle roster in 2004, together with different future luminaries similar to Brock Lesnar, Randy Orton, and Batista.
Cena has gained greater than 20 championships in his skilled wrestling profession, together with 13 WWE Heavyweight championships and three world heavyweight championships.
Cena’s movie profession started with 2006’s The Marine. This film was a manufacturing of the WWE Studios, a division of the WWE. He starred in two extra WWE Studios strikes, together with the 2010 kids’s movie Fred: The Film.
In 2015, Cena appeared in three strikes: Trainwreck, Sisters, and Daddy’s House. He has since stored busy with a succession of roles, together with 2019’s Taking part in With Fireplace, 2020’s F9, and 2021’s The Suicide Squad.
In July 2009, Cena married Elizabeth Huberdeau, however they divorced three years later. Shortly after, he started courting fellow wrestler Nikki Bella. Cena proposed at Wrestlemania 33 in 2017, however the relationship ended the next yr.
On October 12, 2020, Cena married Shay Shariatzadeh, who he met whereas filming 2019’s Taking part in With Fireplace.
John Cena Vitamin Program
John Cena has all the time been an especially arduous employee within the health club. He leaves nothing within the tank, whether or not he’s coaching so as to add mass, get ripped, or is on a upkeep section. Nonetheless, to gasoline up that degree of exercise, he requires a ton of vitality.
To provide his physique with the vitality he wants, Cena eats seven meals a day, unfold a few hours aside. He averages 3,600 energy per day, with the next macro breakdown:
- Protein: 290 grams
- Carbs: 450 grams
- Fat: 65 grams
Here’s a breakdown of a typical day’s price of consuming for John Cena:
Meal 1
- 4 scrambled eggs
- Swiss cheese
- Bacon
- Sautéed greens
or - 100g oatmeal with raisins and applesauce
- 6 egg whites
- 2 complete eggs
Meal 2
- A 200-250 calorie protein bar
or - 2 scoops of whey protein & 2 cups of water
Meal 3
- 2 hen breasts
- 100g of brown rice
- Greens or salad
Meal 4
- Entire wheat pita bread
- Tuna
Meal 5
- A 200-250 calorie protein bar
or - 2 scoops of whey protein & 2 cups of water
Meal 6
- Pasta or brown rice
- Greens or salad
- Rooster or fish
Meal 7
- Low-fat cottage cheese
- Casein protein shake
Associated: TDEE Calculator: Learn Your Total Daily Energy Expenditure
John Cena Vitamin Rules
The WWE star abides by the next weight-reduction plan ideas:
- Eat each two waking hours.
- Concentrate on excessive protein, low easy carb meals.
- Eat loads of complicated carbs.
- Casein protein at night time for in a single day amino acid launch.
- Whey protein post-workout, containing about 40 grams of carbs to replenish glycogen reserves.
- Drink half a gallon of water every day.
- No refined sugars or synthetic flavors.
John Cena Exercise Protocol
Cena’s coaching routine contains:
- A 5-day cut up routine.
- Medium to excessive reps (10-30) per set.
- Coaching to close failure in each set.
- Coaching each muscle group as soon as per week.
- Testing one-rep max not less than as soon as a month on key workouts like squats, the bench press, and deadlifts.
John Cena Exercise Program
John Cena started figuring out with weights on the age of 12. That’s when he caught the bodybuilding bug. Within the many years since then, he’s used all kinds of routines. Over the previous few years, his coaching focuses on sustaining his sizable features whereas staying lean for his film roles.
As with all actors, Cena trains for particular roles. So, if a script calls for spending quite a lot of time sporting a tank prime, he’ll prioritize working his arms. The next program is an instance of the upkeep sort coaching he’s at the moment doing.
Monday: Legs & Calves
41 years outdated. 500lbs x3 “clear grip” deadlift. #EarnTheDay #NeverGiveUp #RAW pic.twitter.com/U9b4q1KioI
— John Cena (@JohnCena) April 24, 2018
Tuesday: Chest
Wednesday: Arms
Biceps
Triceps
Thursday: Shoulders
Friday: Again
John Cena Complement Regime
To make sure that he has all his dietary bases lined, John depends on three key dietary supplements:
Posted by John Cena on Friday, April 19, 2019
Protein Powder
John sometimes has three protein shakes per day. These are normally in meals quantity two, 5, and 7. Within the first two meals, he makes use of a whey protein isolate, which has a lot of the carbs and milk fat eliminated. Whey protein is a fast-acting protein. It facilitates the fast launch and absorption of amino acids into the muscle mass, selling protein synthesis.
The final meal of the day will likely be a casein protein drink. Casein is slower appearing and supplies a sluggish launch of amino acids all through the night time.
Verify Out: 10 Best Protein Powders Reviewed
Protein Bars
Cena makes use of protein bars as an alternative to whey protein. Nonetheless, he solely buys bars freed from synthetic flavors and preservatives.
Associated: 14 Absolute Best Tasting Protein Bars In 2022
BCAAs
John provides a BCAA powder to his pre-workout shake. The powder supplies six grams of department chain amino acids within the 2:1:1 ratio so that there’s twice as a lot leucine as valine and isoleucine.
Check out the best BCAA Supplements of 2022
Multi-Nutritional vitamins
John takes a each day multivitamin that covers not less than twice the each day worth (DV) of the next key nutritional vitamins:
- Vitamin A (DV = 5000 IU)
- Vitamin C (DV = 60 mg)
- Vitamin D (DV = 400 IU)
- Vitamin E (DV = 30 IU)
Hardcore athletes require extra nutritional vitamins than sedentary folks, prompting Cena to go for a multivitamin that delivers the next dose of an important nutritional vitamins.
These are the 8 Best Vegan Multivitamins of 2022
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Conclusion
John Cena is likely one of the most profitable athletes to emerge from the WWE universe. After attaining legendary standing within the ring, he has carved out an area for himself as an motion hero in Hollywood. On this article, we’ve lined how he trains and eats to keep up his A-level physique.
Prepared to provide the Cena exercise a strive? Tell us the way it goes within the feedback.
