16-time world champion John Cena is often considered one of the greatest wrestlers of all time. People appreciate Cena’s incredible performances in the ring, his rivalries with legends like The Rock and Randy Orton, and his special connection with the fans that has kept him in the ring for more than two decades. Be on the leading edge.
Another thing to admire about Cena is his incredible physique. Even at 47 years old, Dr. Thuganomics is still very fit, with 19-inch biceps that make him look absolutely formidable.
Read on to learn more about how to build biceps like John Heenan, including his workout and diet secrets.
How does John Heenan train his arm?
As we all know, the triceps account for 2/3 of the arm. Therefore, those who want to have biceps like John Heenan need to work hard on their biceps and triceps. Here’s how John Cena trains his arms:
While you can follow this arm workout routine, it won’t make much of a difference if you don’t adopt the right diet. Weight training can only achieve so much if your body isn’t getting the protein it needs to grow.
What does John Heenan eat in a day?
John Heenan eats a total of seven meals a day to keep up his looks. His meal totaled 3600 calories, 450 grams of carbohydrates, and 290 grams of protein. Here’s a list of all the meals Cena eats in a day:
Meal 1
- 4 scrambled eggs
- Swiss cheese
- bacon
- Fried vegetables
- or
- 100g oatmeal with raisins and applesauce
- 6 egg whites
- 2 whole eggs
Meal 2
- 200-250 calorie protein bar or 2 scoops of whey protein and 2 cups of water
Meal 3
- 2 chicken breasts
- 100g brown rice
- vegetables or salad
Meal 4
- Whole Wheat Pita Bread
- tuna
Meal 5
- 200-250 calorie protein bar or 2 scoops of whey protein and 2 cups of water
Meal 6
- pasta or brown rice
- vegetables or salad
- chicken or fish
Meal 7
- low fat cheese
- casein shake
Also read:Roman Reigns vs. John Cena: Who has the highest net worth?
This covers everything you need to know to get an arm like John Cena. However, be aware that genetics play a huge role in your physique. So blindly following Cena’s workouts and diet doesn’t guarantee a physique like his.
