Michael B. Jordan's transformation into Adonis Creed has captivated audiences, showcasing not only his acting prowess but also his incredible physical dedication. To embody the role of a professional boxer, Jordan underwent a rigorous workout and diet plan, meticulously crafted with the help of his personal trainer, Corey Calliet. This article delves into the details of Jordan's Creed workout and diet, exploring how he sculpted his impressive physique.
Michael B. Jordan: From Athlete to Actor
Michael Bakari Jordan was born in Santa Ana, California, and grew up in New Jersey. The son of Donna and Michael Jordan, he began his show-business career at a young age, modeling for brands before transitioning to acting. Jordan gained recognition for his roles in shows like The Wire and Friday Night Lights. His big-screen breakthrough came in 2013 with Fruitvale Station, and he has since starred in blockbusters like Black Panther and the Creed franchise. Jordan's commitment to physical transformation for his roles has solidified his status as a top-tier Hollywood actor.
The Role of Corey Calliet
Corey Calliet played a crucial role in Michael B. Jordan's physical transformation. Calliet, a fitness expert with experience working with celebrities, designed a comprehensive plan to help Jordan achieve the physique of a professional boxer. From humble beginnings in the fitness industry to working with some of the biggest stars on the planet, Calliet brought his long-standing experience and unparalleled expertise to the forefront. Calliet blended his passion for making real changes in the gym with improving the lives of the people he works with.
The Creed Diet Plan: Fueling the Physique
Even before landing the role of Adonis Creed, Michael B. Jordan was in good shape, but he still needed to improve. With the assistance of Corey Calliet, the actor increased his food intake to six meals a day in anticipation of the original film and during production. Jordan emphasized the importance of diet, stating, "Literally in the middle of takes, I would just be eating food. Chicken and rice and broccoli-a lot of it."
Macronutrient Breakdown
Jordan's diet plan included lots of lean protein, green veggies, healthy fat, and nutritious grains. Lean meats like chicken, turkey, and bison delivered ample amounts of protein to sustain muscle strength and help with muscle recovery during extreme fitness regimens. Meanwhile, the carbohydrates in rice provide an essential boost of energy before a workout and also aid with recovery after the exercises are over. He consumed whole grains to ensure smooth digestion and fresh veggies for vital nutrients. The goal was to build muscle while retaining optimal digestive health and nutrition levels.
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Supplements and Cheat Meals
In addition to protein shakes, Jordan also supplemented with both a "pre-workout" supplement and a "recovery" supplement. Jordan was allowed one cheat day per week, during which he indulged in local Philly cheesesteaks.
A Sample Day of Eating
While the specifics of Jordan's daily diet may vary, here's an example of what a day of eating might look like:
- Meal 1: Protein shake with oats and berries
- Meal 2: Chicken breast with brown rice and broccoli
- Meal 3: Turkey breast with sweet potato and asparagus
- Meal 4: Bison with quinoa and mixed vegetables
- Meal 5: Protein shake with almond milk and spinach
- Meal 6: Casein protein before bed
The Creed Workout Routine: Building Strength and Agility
Michael B. Jordan's workout routine, designed by Corey Calliet, was a combination of athletic conditioning and bodybuilding principles. The training was pulled from the fundamentals of athletic conditioning, as well as from bodybuilding. The goal was to improve Jordan's muscles and his endurance levels. That meant employing a four-day program, which combined regular cardio with high-quality circuit training to trim the fat and tighten muscular definition. Each particular muscle group was also trained with volume to yield maximum results. As an experienced athlete, Jordan's body is used to working out a lot.
Warm-up
Each training session began with a moderate one-mile jog or SMR stretching (self-myofascial release) for five to ten minutes to warm up.
Workout Structure
The strength-building exercises were performed as straight sets, completing every set for one lift before moving onto the next. Minimal rest was taken between each set or exercise, except during day three, where the first five exercises were completed as a circuit.
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Sample Workout Plan
Here's a sample of Michael B. Jordan's Creed workout plan:
Day 1: Chest and Triceps
- Bench Press: 4 sets of 10, 8, 6, 4 reps
- Incline Dumbbell Press: 3 sets of 8-12 reps
- Decline Dumbbell Press: 3 sets of 8-12 reps
- Cable Flyes: 3 sets of 12-15 reps
- Close-Grip Bench Press: 3 sets of 8-12 reps
- Overhead Triceps Extension: 3 sets of 12-15 reps
- Triceps Pushdowns: 3 sets of 15-20 reps
Day 2: Back and Biceps
- Pull-Ups: 3 sets to failure
- Barbell Rows: 4 sets of 10, 8, 6, 4 reps
- Seated Cable Rows: 3 sets of 8-12 reps
- Lat Pulldowns: 3 sets of 12-15 reps
- Barbell Curls: 3 sets of 8-12 reps
- Dumbbell Curls: 3 sets of 12-15 reps
- Hammer Curls: 3 sets of 15-20 reps
Day 3: Shoulders and Legs (Circuit)
- Overhead Press: 3 sets of 25 reps
- Lateral Raises: 3 sets of 25 reps
- Front Raises: 3 sets of 25 reps
- Squats: 3 sets of 25 reps
- Lunges: 3 sets of 25 reps per leg
Day 4: Full Body
- Deadlifts: 1 set of 5 reps, 1 set of 3 reps, 1 set of 1 rep
- Push-Ups: 3 sets to failure
- Dumbbell Rows: 3 sets of 8-12 reps per arm
- Dumbbell Squats: 3 sets of 12-15 reps
- Plank: 3 sets, holding for 30-60 seconds
Shoulder and Chest Workout
- Incline Press: 4 sets of 12, 10, 8, 6 reps
- Flat Press: 4 sets of 12, 10, 8, 6 reps
- Incline Flyes: 3 sets of 15, 12, 10 reps
- Cable Flyes: 3 sets of 15, 12, 10 reps
- Seated Dumbbell Press: 4 sets of 12, 10, 8, 6 reps
- Lateral Raises: 3 sets of 15, 12, 10 reps
- Front Raises: 3 sets of 15, 12, 10 reps
- Rear Delt Flyes: 3 sets of 15, 12, 10 reps
Post-Lift Boxing HIIT Circuit
- Shadow Box x 1 min. (use a 3-5 lb. dumbbells to increase intensity)
- Jumping Jacks (any variation) x 30 sec.
- Shadow Box x 1 min.
- Mountain Climbers x 30 seconds
- Shadow Box x 1 min.
- Burpees x 30 sec.
- Shadow Box x 1 min.
Complete 3 rounds total.
Jonathan Majors' Creed III Training
Jonathan Majors also underwent a transformation for his role in Creed III. He spent over a year in the gym and practiced an extreme back and core workout program. Majors told Men’s Health that he put on an extra 10 pounds for Creed, an additional five pounds for the role of Kang, and then another six pounds for Magazine Dreams. All the while, he kept his body fat percentage below 10 per cent.
Jonathan Majors' Diet
As part of his training for Creed III, Majors said that he ate “a lot of chicken and rice. A lot of turkey and rice. A lot of bison and rice.” This emphasizes protein, carbs, and healthy fats. Lean meats like chicken, turkey, and bison deliver ample amounts of protein to sustain muscle strength and help with muscle recovery during extreme fitness regimens. Meanwhile, the carbohydrates in rice provide an essential boost of energy before a workout and also aid with recovery after the exercises are over.
Jonathan Majors' Workout Routine
Majors and personal trainer Mark ‘Rhino’ Smith walked viewers through the actor’s back and core workout routine. Majors would typically complete three sets of each exercise with an average of 10 repetitions per set.
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Back Workout
- Straight Arm Lat Pulldown - 3 sets of 10 reps2A. Close Grip Pullups - 3 sets of 10 to 12 reps2B. Leg Raises - 3 sets of 8 to 10 reps2C. Oblique Knee Raise - 3 sets of 8 reps3A. One-Arm Dumbbell Row - 3 sets of 12 reps per arm3B. Dumbbell Shrugs - 3 sets of 12 reps
Holiday Tips from Corey Calliet
When it comes to staying in shape during the holiday season, Calliet advises that caloric expenditure should be priority number one. However, even if you don’t have a fully-stocked home gym, you can still get a solid session in without any equipment. Perform the first exercise for 30 seconds straight. Rest for 30 seconds, and then move to the next exercise in the sequence. Once you’ve completed all four exercises, rest for up to two minutes.