Jon Bernthal Workout & Diet Plan

 Jon Bernthal Workout & Diet Plan

Jon Bernthal’s Diet Plan

For The Punisher, Bernthal followed a very simple diet and avoided junk, fast and processed foods—except on cheat days. But, interestingly, there’s no official “Jon Bernthal’s The Punisher diet plan” on the web. Trust us, we’ve scoured every site and forum in existence—even the dark web. But according to an interview with Men’s Journal, Bernthal doesn’t adopt a draconian diet plan; he just ensures he focuses on eating healthy foods and training regularly in the gym.

Bernthal told Entertainment Weekly he leisurely walks the Brooklyn Bridge every day to keep his fitness up while following a simple diet. In fact, you can get an aesthetically sculpted body by increasing your physical activity and spending more time in the gym. Typically speaking, A-listers who are beefing up for a movie adhere to a 6 meal-a-day regiment; 3 large meals with 3 in-between-meal snacks. These types of diets come to over 3,000 calories; comprising a high amount of carbs, protein, fibre and a healthy amount of fat and replenish the body after the workout session. Some even adopt a pescatarian, Mediterranean or paleo diet. But in most cases, it’s a pedestrian regime.

Here are the dos and don’ts of The Punisher diet according to Men’s Journal.

Foods to eat: Chicken, beef, steak, fish, jerky, salad, eggs whites, whole eggs, pancakes, oatmeal, wholewheat pasta, brown rice, nuts, peanut butter, fruits & vegetables
Supplements to take: Whey protein, protein bars & fish oil capsules
Foods to avoid: Fast food, gourmet burgers, fried foods, sugar, dairy & processed foods

You can follow this extrapolated diet plan that A-listers preparing for a role like the one in The Punisher, Creed or Guardians of the Galaxy would follow.

Meal 1

• 3 scrambled eggs
• 2 cups of oatmeal or 4 pancakes
• 1 fruit

Meal 2

• Protein shake
• Small protein bar

Meal 3

• 225 g (8 oz) of chick breast or salmon
• 100-150 g of brown rice
• 1 cup of steamed vegetables

Meal 4

• Small protein bar
• 1 banana
• Museli bar

Meal 5

• 225 g (8 oz) of steak or another lean meat
• 1 large sweet potato
• Garden salad

Or

• 200 g of ground beef
• 150 g of pasta
• Side salad with dressing

Meal 6

• Protein shake
• 50-100 g of walnuts
• 2 fish oil capsules

Jon Bernthal’s Workout Routine

Bernthal got into shape for the role via weight training, circuit-based workouts, plyometrics (that’s to improve your speed), Mixed Martial Arts and cardio. He also told Entertainment Weekly (EW) he knew some people in the military and was able to train with them to work on his physicality, which involved some obstacle courses and weighted drills and boxing classes.

The Punisher‘s training regime features isolation and compound exercise, with 8-10 repetitions for each set and 1-minute intervals. This maximises hypertrophy (muscle building) and ensures that all muscles are effectively worked. And for circuit training, the intervals and the workout length are one-third of a regular training session. They’re 15-20 minutes, with a 20-30 seconds break between sets and increase one’s stamina and amplify caloric expenditure.

Now, the MMA/boxing component of his workout is performed for 1-hour a week and encompasses sparring, grappling, battling ropes, rope skipping, tire slams as well as strength & conditioning training. Some professionally instructed stunt work also would’ve probably taken place, but that’s not to concern yourself with, because all your gonna need to follow is this weekly workout plan:

• Monday – Chest
• Tuesday – Legs & Circuit
• Wednesday – Mixed Martial Arts & Cardio
• Thursday – Shoulders & Circuit
• Friday – Full Body & Circuit

Trust us when we say that it’ll feel like a punishment (no pun intended).

Monday: Chest

The strength work here is for your shoulders, chest, and arms.

• Bench Press – 3 sets of 8-10 reps
• Incline Bench press – 3 sets of 8-10 reps
• Wide-grip Pull-ups – 3 sets of 8-10 reps
• Overhead Tricep Extension – 3 sets of 8-10 reps
• Seated Rows – 3 sets of 8-10 reps

Circuit

• Push-Ups – 3 sets of 25 reps
• Jump Ropes – 3 sets of 25 reps
• 1 Minute Heavy Bag

Tuesday: Legs & Circuit 

• Calf Raises – 3 sets of 8-10 reps
• Squats – 3 sets of 8,6,4 reps (descending repetitions with increased weight)
• Leg Press – 3 sets of 8-10 reps
• Hamstring Curls – 3 sets of 8-10 reps

Circuit

• Front Squats – 30 reps
• Burpees – 20 reps
• Box Jumps – 50 reps
• Sit-Ups – 40 reps
• Pull-Ups – 10 reps
• 1 Minute Heavy Bag

Wednesday: Mixed Martial Arts & Cardio

Gym work

• Pull-Ups – 3 sets of 10 reps
• Dips – 3 sets of 10-15 reps
• Push-Ups – 3 sets of 25 reps

Bernthal’s workout plan includes boxing or mixed martial arts to prepare him for combat scenes when filming.

• 1-hour boxing/ MMA workout

Or

Cardio

• 5 km/3 Mile Run
• 16 km/10 Mile Bike

Thursday: Shoulders & Circuit 

• Military Press – 3 sets of 8-10 reps
• Dumbbell Shrugs – 3×10 reps
• Close-grip Pull-Ups – 3 sets of 8 -10 reps
• Lat Pulldowns – 3 sets of 8-10 reps
• Arnold Press – 3 sets of 8-10 reps
• Front Raises – 3 sets of 8-10 reps
• Side Raises – 3 sets of 8-10 reps

Circuit

• 15 Clean & Presses – 3 sets of 10-15 reps
• 10 Wall Balls – 3 sets of 10-15 reps
• Treadmill Sprint – 1 set of 400 Metres

Friday: Full Body & Circuit

• Preacher Curls – 3 sets of 8-10 reps
• Deadlift – 3 sets of 8 reps
• Dumbbell Rows – 3 sets of 10 reps
• Lateral Pull-Downs – 3 sets of 8-10 reps
• Curls – 3 sets of 8-10 reps

Circuit

• Box Jump – 3 sets of 15-20 reps
• Pike Push Ups – 3 sets of 10-15 reps
• Superman Push Ups – 3 sets of 10-15 reps