Mischa Janiec Diet and Workout Plan

Mischa Janiec Diet

The Mischa Janiec diet is an all natural vegan based meal plan. As a taller bodybuilder, it’s essential to eat enough calories and protein to build muscle. But Mischa is an expert when it comes to nutrition and he knows exactly what kinds of foods his body needs to fuel his workouts.

As a result, he has built an impressive physique by combining plant based protein with fresh fruits and vegetables. Continue reading for a more detailed look into Mischa’s favorite foods and his training style.

Who is Mischa Janiec?

Mischa Janiec is a bodybuilder, author, entrepreneur, and fitness influencer. Born and raised in Switzerland, he was always active growing up. Mischa has written a book to help inspire people achieve their dreams and regularly interacts with his followers across social media. He proves that success in fitness can translate to other areas in your life.


  • Height: 6′ 3″ (191 cm)
  • Weight: 220 lbs (100 kg)
  • Year of birth: 1991

Mischa Janiec Diet

The main sources of protein when it comes to bodybuilding are chicken, eggs and meat. This is why most people think that being a vegan bodybuilder is impossible. Mischa proves that it can be done, you just need to get creative with your meals. He knows how to prepare dishes that are healthy, delicious and high in protein.

  • 1st meal: Tempeh, tofu turkey sausage, sweet potato, and cabbage
  • 2nd meal: A shake with plant based protein powder, oatmeal, sunflower seed butter, and flax seed
  • 3rd meal: Bowl with rice, quinoa, sweet potato, curry, chutney, and tomato sauce
  • 4th meal: Tempeh, sweet potato, broccoli, and cauliflower

In this example day of eating you can see that Mischa isn’t drinking a plant based protein shake for every meal. There are plenty of high protein vegan options such as, tofu, tempeh, lentils, nuts, seeds, and quinoa. Apart from building muscle, there are are also health benefits to vegan bodybuilding.

Fresh Foods

Mischa makes sure to include a variety of fresh foods into his diet. He eats asparagus, sweet potato, broccoli, onions, bananas, watermelon, cucumbers and many other fruits and vegetables. Eating this way can get expensive, but providing your body with the right foods will keep you healthy.

Chest Workout

In this chest workout Mischa starts off with some Gironda dips. This is similar to a regular bodyweight dip, however it requires you to have a wider grip. After this first exercise he moves on to heavy compound bench press movements. The fly exercises at the end will help build and shape the pecs.

  • 1st exercise: Gironda dip 3 x 10-12
  • 2nd exercise: Dumbbell bench press 3 x 8-12
  • 3rd exercise: Incline smith machine bench press 3 x 8-12
  • 4th exercise: Cable fly 3 x 10-15
  • 5th exercise: Incline bench dumbbell fly 3 x 10-15

Back Workout

When it comes to developing a thick back, Mischa prefers to do pull-ups to pull downs. The reason for this is that pull downs have a different range of motion and don’t engage the entire muscle. Changing up your grip on pull-ups is key to building a wide upper body and an aesthetic v-taper.

  • 1st exercise: Bent over barbell row 3 x 8-12
  • 2nd exercise: Wide grip pull-up 3 x 10
  • 3rd exercise: Reverse hammer strength row 3 x 8-10
  • 4th exercise: Close grip seated cable row 3 x 10-15
  • 5th exercise: Dumbbell seated shrug 4 x 10-15

Shoulder Workout

Mischa begins this shoulder workout with heavy compound movements. He does the barbell press, before moving on to the seated dumbbell press. After these heavy compound movements, Mischa will then shape the shoulders with accessory movements at higher repetitions.

  • 1st exercise: Standing overhead barbell press 4 x 8-12
  • 2nd exercise: Seated overhead dumbbell press 4 x 8-12
  • 3rd exercise: Standing dumbbell lateral raise 4 x 10-15
  • 4th exercise: Front EZ bar raise 4 x 10-15
  • 5th exercise: Reverse pec deck machine 4 x 10-15

Leg Workout

Squats are essential to the posterior chain and they help build your quads, hamstrings and glutes. In this leg workout you can see Mischa decided to go with front squats. Make sure your form is perfect before squatting heavy weight. You will have a higher chance of injury with bad form.

  • 1st exercise: Barbell front squat 4 x 8-12
  • 2nd exercise: Hack squat 4 x 10-15
  • 3rd exercise: Walking dumbbell lunge 4 x 10-15 steps (each leg)
  • 4th exercise: Lying hamstring curl 4 x 10-15
  • 5th exercise: Standing calf raise machine 4 x 15-20

Arm Workout

Not everyone prefers to work biceps and triceps on the same day. Biceps are usually included with back (pull day) and triceps are paired with chest (push day). Regardless of your training style, it helps to switch up your routine. In this arm workout Mischa does triceps, before moving on to biceps.

  • 1st exercise: EZ bar French press 3 x 10-12
  • 2nd exercise: Single arm triceps dumbbell press 3 x 10-12
  • 3rd exercise: Single arm triceps cable pulldown 3 x 10-12
  • 4th exercise: Single arm dumbbell hammer curl 3 x 10-12
  • 5th exercise: Standing barbell curl 3 x 10-12

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