John Cena Weight Loss 2021: Diet, Workout, Before and After

Whoever has heard about wrestling definitely knows John Cena. John Felix Anthony Cena is an American professional wrestler currently performing in WWE. He’s the 16 times WWE world champion giving a tough time to the two times Hall of Famer, Ric Flair.

John Cena is known for his strength and his huge body. However, when he appeared after a long time in WWE, fans noticed a change in his appearance. They realized that Cena has lost some weight. His match happened in SummerSlam 2021 against Roman Reigns, which he lost.

After losing two matches, one from The Fiend in WrestleMania 36 and the other against Reigns, fans became worried about John’s health. Fans were discussing all over the internet about John Cena’s health. Some suggested that he was sick others thought that he is getting old.

So, what it really was? John Cena has shed some pounds since he appeared in WrestleMania 36 fighting The Fiend. While John’s return excited his fans it also made them worried. Is there anything to be worried about? We are going to discuss John Cena’s weight loss in full detail. 

Find out how after winning millions, Brad Rutter shreds down to a slimmer figure.

John Cena’s Weight Loss Journey

John Cena before weight loss

The fact is that John Cena has lost weight and has done that intentionally. So there’s nothing to be worried about. He wanted to feel “lighter”. However, the weight Cena has lost is not huge either. He has shed 17 pounds. Not a big change for a person who weighs around 114 kgs (251 lbs). 

In order to feel lighter, Cena made some changes to his diet as well as to his workout plan. But Given the great scheme of things about his diet plan, these changes weren’t big. Let’s discuss Cena’s diet and workout plans in detail.

Cena’s Diet Plan

Cena cut down his calories consumption from 3600 to 3300 calories. Mindblowing, isn’t it? Normally an adult man requires 2500 calories per day but to have a huge body like John Cena you’ll have to think higher. John Cena’s daily diet comprises a lot of things.

Here’s an insight into it. For breakfast, John eats 4 scrambled eggs, some Swiss cheese, bacon, 6 egg whites, and 2 whole eggs. For lunch, he has 2 chicken breasts, brown rice, and green vegetables salad. And for dinner, Cena goes with Pasta, chicken, sometimes fish as well, and again his favourite green salad. 

This might seem very unhealthy diet to you. But it isn’t. Cena has his meals cooked in olive oil. He eats only homemade food. Besides that John’s aggressive workout plan makes this whole diet looks very small. 

I would also like to remind you that this diet plan was followed by Cena to lose weight and is slightly different from his old diet plan.

Cena’s Workout Plan

John Cena Workout

John Cena does a lot of workouts his whole day. He spends hours and hours doing different kinds of workouts. He does work out 5 days of the week from Monday to Friday while leaving the weekend for a good time with his family. The details about Cena’s workout is following:

Monday: John spends Monday focusing on legs and calves. He has dedicated his day to working out his different body parts. John do Squats, Leg Extension, Leg Press, Seated Calf Raises, and Standing Calf raises. 

Tuesday: This day is dedicated to his chest. He does Incline Machine Press, Incline Bench Press, Cable Flies, and Machine Flies. No wonder why he has got a huge chest.

Wednesday: Wednesday is arms day. On this day, John works on his biceps and triceps. His workout routine includes standing Cable Curls, Preacher Curls, Standing Barbell Curls, seated barbell tricep Extension, lying Tricep Extensions, and Rope Press downs.

Thursday: is dedicated to shoulders. Cena does standing Barbell Press, Seated Military Press, Rear Delt Cable Flyes, Machine Overhead Press, and Seated Overhead Press. 

Friday:  is for back and abs. He does Lat Pulldowns, Barbell Rows, Deadlifts, High Rows, Abdominal Crunches, Planks of different kinds, and Shrugs.

Before & After

John Cena Before After Weight Loss

There’s a slight difference in John Cena’s weight. After losing 17 pounds, John weighs about 251 pounds as compared to his old weight, 268 pounds

John Cena Weight Loss journey

Cena also Motivated Big Show

The huge wrestler, Big Show, has also lost 90 Pounds after receiving a comment from Cena. He said, “I was thinking about weight loss and I met Cena. He gave me the courage to do this”

The famous Hollywood star, Matt Damon, has lost more than 50 pounds by following the chicken diet.

Final Words

I am sure that John Cena’s diet and workout plans seem like a lot for a normal person. But that’s what most of the wrestlers do. They have to stay fit and huge to fight and they also need strength to handle the weight of their opponents. I hope that Cena’s diet and workout plans have inspired you.

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