Michael Jai White is a talented actor and mixed martial artist known for his impressive physique. While he hasn't been landing A-list roles lately, his dedication to fitness is evident in movies like Never Back Down 2. This article delves into Michael Jai White's workout routine, diet, and supplement choices, offering insights into how he maintains his exceptional physical condition.
Current Stats
- Height: 6’1
- Weight: 215-235 lbs
- Age: 56 years old
- Birthday: November 10, 1967
- Birthplace: Brooklyn, New York
- Accolades: Black Reel Awards, Nominated, 2013
Workout Principles
In an interview with Muscle and Performance, Michael Jai White shared valuable insights into his training philosophy and workout routine. He typically works out 3-6 days a week. His approach emphasizes balanced muscle development and explosive movements, essential for martial arts and action scenes. He aims for efficient movement rather than building bulk. White stresses the importance of not overpowering one body part over another, which can compromise movement. He discovered early in his training that focusing too much on chest exercises like bench presses created an imbalance, hindering his martial arts performance. To correct this, he concentrated on back exercises to achieve a balanced physique.
Michael Jai White's Workout Routine
This program consists of three training days: Push (Chest, Shoulders, Triceps), Pull (Back and Biceps), and Legs. You can cycle through this program 1-2 times per week, incorporating rest or active recovery days as needed.
Day 1: Chest, Shoulders, Triceps
This routine includes 8 exercises with varying sets and rep ranges.
- Jump Rope (10 minutes)
- Push-ups (3 sets, 20 reps)
- Dumbbell Bench Press (4 sets, 15, 10, 8, and 5 reps)
- Dumbbell Shoulder Press (4 sets, 15, 10, 8, and 5 reps)
- Dumbbell Tricep Overhead Extension (3 sets, 12 reps)
- Dumbbell Chest Flys (3 sets, 12 reps)
- Shoulder Front Raises (3 sets, 12 reps)
- Dips (3 sets, 25 reps)
White pairs chest and triceps, being mindful of flat bench presses due to being chest dominant. He focuses on inclines and shaping movements. He warms up with push-ups and then uses dumbbells for pressing, thrusting his motions forward and holding to work the fast-twitch, explosive muscle fibers, essentially "punching."
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Day 2: Back and Biceps
This day targets the back and biceps with 8 different exercises.
- Jump Rope (10 minutes)
- Chin-ups (3 sets, 10 reps)
- Deadlift (4 sets, 15, 10, 8, and 5 reps)
- Preacher Curls (4 sets, 15, 10, 8, and 5 reps)
- Cable Rows (3 sets, 12 reps)
- Cable Hammer Curls (3 sets, 12 reps)
- Lateral Pulldowns (3 sets, 12 reps)
- Dumbbell Rows (3 sets, 12 reps)
White emphasizes the importance of back work to balance the body and prevent lower back pain, a common issue for those who neglect back exercises.
He also incorporates specific back exercises to maintain a balanced physique:
- Dead Hang: 3 sets of 30 seconds
- Wide-Grip Pull-up (Neutral Grip): 4 sets of 15 to 20 reps
- Seated Cable Row (Mag Bar handle): 4 sets of 15 reps
- Banded Reverse Punch: 4 sets of 8 reps per side
- Explosive Smith Machine Biceps Curl: 3 sets of 15 reps
Day 3: Legs
This routine focuses on legs with 8 exercises, typically performed for around 12 reps per set.
- Jump Rope (10 minutes)
- Air Squats (3 sets, 20 reps)
- Back Squat (4 sets, 15, 10, 8, and 5 reps)
- Leg Press (4 sets, 15, 10, 8, and 5 reps)
- Hamstring Curls (3 sets, 12 reps)
- Quad Extensions (3 sets, 12 reps)
- Weighted Lunges (3 sets, 12 reps)
- Glute Pushdowns (3 sets, 12 reps)
For legs and abs, Jai White likes to have 3 sets of 8 to 12 reps of leg presses, calf raises, hamstring curls, and hanging leg raises. For his abs, he also likes to do Cable ab crunches and Dumbell lunges.
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White typically performs three to four sets per muscle group, with a maximum of 15 reps per set and a minimum of five or six. He may do more reps for residual muscle groups.
Michael Jai White's Diet
To support his physique, Michael Jai White follows a specific diet plan. He prioritizes getting most of his vitamins through diet rather than solely relying on supplements. He avoids alcohol, sugar, and processed foods. White has four meals a day, which includes both nutrition as well as variety. He believes that health and one’s body is the only thing that you really own that somebody can’t take away from you. He emphasizes how every individual has the right to one’s body and hence they get to do whatever they want and however they want it.
Here's a breakdown of his daily meals:
- Meal 1: Protein Shake, Eggs, Plain Yoghurt, Multivitamin
- Meal 2: Fruit, Nuts
- Meal 3: Chicken Breast, Sweet Potato, Green Salad
- Meal 4: Tuna, Rice, Asparagus, Protein Shake
His usual Macro profile ranges somewhere between 25% to 45% for carbs, 30% to 40% for protein, and 20% to 30% fat.
Supplements & Recommendations
Michael Jai White uses supplements to enhance his gains:
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- Multivitamin
- Amino Acid (Branched-chain amino acids)
- Pre-Workout
- Whey Protein
- Creatine (for quick weight gain)
While the exact brands he uses are unknown, here are some general recommendations based on the categories he utilizes:
- Best Pre-Workout: (Refer to ranked supplement lists for top picks)
- Best Whey Protein: (Refer to ranked supplement lists for top picks)
- Best Multivitamin: (Refer to ranked supplement lists for top picks)
- Best BCAA: (Refer to ranked supplement lists for top picks)
White mentioned that if he had to gain weight quickly, he’d use creatine because it makes him hold a lot more water in his muscle tissue. That’s a quick fix for him, but he pretty much does branched-chain amino acids [daily], and he drinks about two protein shakes a day.