John Cena has transitioned from a WWE superstar to a prominent figure in Hollywood. Known for his impressive physique and charismatic presence, Cena's journey involves a dedicated approach to both diet and workout. This article explores the evolution of his fitness philosophy, his daily routines, and the dietary strategies that have fueled his success.
Early Life and Influences
Born on April 23, 1977, in West Newbury, Massachusetts, John Felix Anthony Cena experienced bullying in his adolescence due to his weak expressive language ability and way of dressing. Home exercise served as a therapy for psychological abuse since the age of twelve. He then asked his parents to buy him a weight bench for Christmas. He did not open the door of the local gym for the first time until three years later when he was fifteen.
Cena's passion for sports led him to Springfield College, where he studied exercise physiology and human anatomy. He represented the university in American football, and eventually became a captain of his team. Despite a promising career and family support, he decided to quit the sport, which he justified by lack of height. Cena was getting more and more passionate about bodybuilding. With a few hundred dollars in his pocket, he decided to look for happiness on the other side of the country. He traveled to Los Angeles and settled on the iconic Venice Beach in California. At the local Gold’s Gym, where Arnold Schwarzenegger also spent his best years, he started making money by washing and storing towels for a minimum wage. For a while, he even slept in his old car due to a lack of money. He later made a living as a limousine driver. He probably regretted his decision to leave his hometown a few times at that time. His passion for bodybuilding deepened, but his results were not excellent.
Before the end of the millennium, Cena agreed with a friend from the fitness center to start attending Ultimate Pro Wrestling (UPW) courses - the predecessor of today’s most prestigious wrestling organization, World Wrestling Entertainment (WWE). His decision to try wrestling with theatrical elements was probably due to the fact that his father, John Cena, was a wrestling announcer. During his childhood, Cena often watched performances of the legends of this sport on television - Hulk Hogan or Shawn Michaels. Performing under his wrestling alter ego Prototype, he won his first wrestling title at UPW in 2000. At that time, the management of the most prestigious organization of the sport, WWE, noticed him, and a year later, he signed a contract with them.
Transition to WWE and Initial Success
After signing the contract, Cena made his WWE debut in June 2002. He entered the match as a replacement for The Undertaker (Mark William Callaway), who was ill back then and was already known in the highest wrestling organization. John Cena made his debut with the Olympic champion Kurt Angle. Although Cena dominated the whole match in the ring, he eventually lost to his opponent. However, quality performance in the premiere match between the elite wrestlers opened the door to further matches for him. In the following years, it was a great journey for John Cena in the most prestigious wrestling organization. In 2005, he won the Wrestlemania title for the first time, but it was his second victory that became iconic. From a height of about five meters, in a sold-out hall in Toronto, he won against Adam Copeland from Canada, known by the nickname “Edge”. This event had a distinctive name - Unforgiven. Many consider him the greatest figure in wrestling in the last twenty years.
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Evolving Workout Philosophy
Cena's training has evolved significantly over the years. Initially focused on being the strongest version of himself every day in WWE, his goals have shifted towards longevity. Now approaching 45, Cena aims to maintain his fitness well into his later years.
Focus on Longevity
The biggest shift when I was in the WWE is, every day, I tried to be the strongest version I can be that day. Now, I’m trying to be able to lift weights when I’m 80, so I need to take a little bit more care of myself for the long term. I have a 40,000-foot perspective. It’s a lot more work on flexibility and a lot more warming up. The stuff that I hated to do? I’ve learned to like just because it gets me feeling good for the stuff that I like.
Workout Structure
A typical workout now includes:
- A 15-minute cardiovascular warmup.
- An hour of physical weight training, focusing on compound movements, Olympic weightlifting, and power movements.
- 40 minutes to an hour of stretching, incorporating principles of yoga to stay present and in tune with his body.
Incorporating Yoga and Flexibility
Cena emphasizes the importance of flexibility, a lesson he learned while working with Jackie Chan. Training with Chan taught him the value of ensuring his body moves well, leading him to incorporate yoga-like stretching routines into his regimen.
I did a movie with Jackie Chan about three to four years ago and they could care less about how strong I was. They just wanted me to kick over my head, which was impossible. I went over there to train with him for about three months and they stretched me like taffy. I immediately lost 20 pounds, which was very difficult for me. I even fell into a weird depression because it was like I’m losing everything that I worked on for 30 years! But I begin to walk taller, begin to have less pain, I was more flexible, and that experience changed my life in many ways, and it taught me the value of making sure your body moves O.K.
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Dietary Habits
John Cena's diet is a reflection of his intense physical demands, especially during his prime wrestling and acting years. He follows a high-protein, calorie-dense eating plan designed to support muscle growth, recovery, and sustained energy levels. His meals are clean and structured, often including lean proteins like chicken breast, turkey, eggs, and fish. He balances these with complex carbohydrates such as brown rice, oatmeal, whole wheat pasta, and vegetables to fuel his intense workouts. Healthy fats from sources like almonds and peanut butter are included for hormonal balance and joint health.
Smaller, Frequent Meals
Cena prefers eating smaller meals throughout the day to manage hunger and maintain consistent energy levels.
Everyone has their own perspective and there’s no one thing that is going to universally work for everyone. That’s why there’s a bunch of diets, fads, and trends. I just find that I fight off hunger like everyone else. For me, it shows up a lot more frequently throughout the day. I just try to make good choices, eat good quality foods, and get enough protein.
Typical Daily Diet
A typical day might include:
- Morning: A strong latte mixed with skim milk, followed by a protein/meal supplement like a bar or shake.
- Post-Workout: A similar meal to the morning supplement, heavy on vegetables, such as a salad with poached eggs or a breakfast sandwich.
- Throughout the Day: Listening to his body and making conscious nutritional choices, with a second coffee in the mid-afternoon.
Flexibility and Accountability
While regimented, Cena allows himself flexibility in his diet, enjoying food and special meals with his wife. He emphasizes accountability, adjusting his diet to compensate for indulgences.
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I enjoy living and enjoy food. In my bodybuilding days, I would get a guy to bring my meals to a restaurant because I needed this and that. I don’t do that anymore. If the wife and I want to go out and enjoy something special, we build that into the day. We’re extra conservative so we can hit our mark at the end. If we overshoot the mark in total calories, we’re also accountable for that.
Early Start with Supplements
Cena started incorporating supplements into his diet at a young age, recalling his first tub of Weight Gainer 2500 from Twinlab at age 13.
I remember being 13 years old and buying my first tub of Weight Gainer 2500 from Twinlab. I just used it as a meal supplement. I’ve been doing that for so long and that’s one thing that hasn’t really changed. It’s still those small meals throughout the day. I’m conscious enough to try and make better nutrition choices every chance I get but that’s one thing that has remained constant for me.
Balancing Acting and Physical Training
Cena acknowledges the challenges of maintaining his fitness while filming, particularly in TV series where the schedule is demanding.
It’s more about knowing that you won’t get as much time for physical training. The days are long, and it’s every day. The show is called Peacemaker, so I know I’m going to be involved every day, and you have to set expectations realistically. You’re probably only going to get two workouts in a week rather than the four I’m used to.
In such scenarios, he prioritizes nutrition, hydration, and sleep to compensate for reduced workout frequency.
John Cena's Workout Plan
Cena utilizes a five-day split, with each day focusing on a specific muscle group. He follows this up with two days of rest. Cena holds his core strength in high esteem, reserving the final portion of his daily workouts for a handful of ab-burning exercises.
Cena's Impact and Legacy
John Cena's influence extends beyond wrestling and acting. He is known for his charity work, particularly with the Make-A-Wish Foundation, where he has fulfilled over 650 wishes, a record for the organization.