Jon Skywalker Diet and Workout Plan

The Jon Skywalker diet is all about consuming clean foods to maintain a ripped physique year-round. Even when Jon is “bulking” he eats smart, in order to keep his body lean.

Some bodybuilders go through stages of bulking and cutting. But Jon doesn’t like the idea of gaining fat, just so he can add a few more pounds of muscle.

Who is Jon Skywalker?

Jon Skywalker is an online fitness coach and social media influencer. He is well-known for his shredded physique and chill personality. Jon doesn’t like to take things too seriously and simply enjoys life.

One of his biggest role models is Zyzz Aziz Shavershian and we can see many similarities between the two. Jon has a solid amount of muscle mass, is lean, and lives the aesthetic lifestyle.

Today, you can watch Jon Skywalker lifting and hanging out with Instagram celebrities like Dan Bilzerian. He has found a way to balance his bodybuilding lifestyle with partying. Jon certainly likes to have fun!

Stats

Height6’4″ (193 cm)
Weight205 – 215 lbs (88.5 – 93.0 kg)
Year of Birth1993

Jon Skywalker Diet Plan

Jon needs to be smart with his food intake so he can always stay shredded. He tries to limit his daily sodium intake – as sodium stays in the body and absorbs water.

Remember that sodium isn’t bad, but people tend to eat too much of it throughout the day. This will cause bloating and you’ll have trouble losing weight.

  • 1st meal: Bowl of cereal and a scoop of whey.
  • 2nd meal: Jon normally works out in the morning then will have his second meal. He will eat lean ground turkey, whole grain spaghetti and coconut oil.
  • 3rd meal: 2 English muffins and honey.
  • 4th meal: Salmon, long grain rice, grilled peppers, and onions.
  • 5th meal: Chicken or lean ground turkey, whole grain spaghetti and low sodium pasta sauce.

The Jon Skywalker diet macros for cutting are are 43% protein, 43% carbs, and 14% fat. If bulking aim for 36% protein, 50% carbs and 14% fat.

Jon’s body type is that of an ectomorph – which is why he needs a high amount of carbs to pack on muscle.

Jon Skywalker Workout Routine

When it comes to lifting, Jon likes to focus on isolation workouts. This is what separates him from all the other fitness influencers in the industry.

Jon will do exercises that may look strange to some people, but he’s trying to engage the muscles with each movement and force muscle fibers to grow.

Chest Workout

  1. Standing machine flyes 4 x 8-12
  2. Barbell bench press 4 x 8-12
  3. Machine incline press 4 x 8-12
  4. Incline dumbbell flyes 4 x 8-12
  5. Cable crossovers 4 x 8-12
  6. Dumbbell chest press (drop set)

On chest day, Jon likes to get warmed up before moving on to heavier sets. His favorite exercise to get the blood flowing is machine chest flyes. Jon will focus on squeezing his chest all the way through, before his working sets.

Back Workout

  1. Behind the neck pull-ups 4 x 8-10
  2. Wide grip lat pulldown 5 x 8-12
  3. Close grip seated cable row 5 x 8-12
  4. T-bar row 5 x 8-12
  5. Dumbbell rows 5 x 8-12
  6. Bodyweight pull-ups (to failure)

On back days Jon begins with some behind the neck pull-ups. This is a great exercise to start off with, as it really helps to warm up the rotator cuff. It also helps warm up other muscles in the upper body, like the lats and traps.

Shoulder Workout

  1. Seated dumbbell overhead press 5 x 8-10
  2. Standing alternating dumbbell lateral raise 5 x 8-12
  3. Standing alternating dumbbell front raise 5 x 8-12
  4. Seated rear dumbbell delt raise 5 x 8-12
  5. Incline dumbbell flyes 5 x 8-12
  6. Reverse pec deck machine 5 x 10-15

Shoulder days are very important to Jon Skywalker. Because his physique is very well-known and it all starts with his proportional shoulders. Jon first warms up before going into a heavy compound movement. Then the rest of his workout is all about sculpting the deltoids.

Leg Workout

  1. Barbell squats 5 x 10-12
  2. Leg extension machine 5 x 10-12
  3. Seated leg press 5 x 10-12
  4. Lying leg curl 5 x 10-12
  5. Standing calf raise 5 x 10-12
  6. Dumbbell walking lunge 4 x 15-20 steps

When it comes to leg workouts, Jon will increase his reps to keep them from getting too bulky. His quads aren’t overly developed, and you can see how they fit naturally with the rest of his body. And remember that Jon has a very low body fat, so his legs look even more shredded.

Arm Workout

  1. Seated alternating dumbbell curl 5 x 10-12
  2. Cable triceps pushdown 5 x 10-12
  3. Machine Preacher curl 5 x 10-12
  4. Standing dumbbell triceps extension 5 x 10-12
  5. Standing cable curl 5 x 10-12
  6. Bodyweight dips 4 x until failure
  7. EZ bar biceps curl (drop set)

You can’t have a shredded physique without having some vascular arms. If you really want to see veins in your biceps and triceps, remember that getting lean is the first step. Try out this intense Jon Skywalker arm routine below and keep the rest to a minimum between sets.

Jon Skywalker’s Mindset

Jon stays in shape for the long term. He believes that many people who go to the gym only worry about what they’re doing now. Everyone wants to get on the flat bench and see how much weight they can put up.

Not enough people want to do complex isolation exercises. These movements aren’t flashy but are critical in muscle development.

There are so many people who have been going to the gym for years, but their physiques don’t show the kind of results they’re putting in. That’s why Jon thinks it’s essential to lift for progress.

Avoiding Injuries

In January 2018, Jon Skywalker ruptured the tendon in his arm. This was around the same time Calum Von Moger experienced his horrific leg injury.

Although Jon doesn’t compete in bodybuilding competitions, this injury set him back a few months and forced him to rest.

It just goes to show you that warming up is probably the most underrated thing when it comes to training. Your body needs to be warmed up before you decide to push it.

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