Jo Lindner Diet Plan and Workout Routine

Jo Lindner's Diet Plan and Workout Routine: A Recipe for Fitness and Well-being!

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Jo Lindner, a popular fitness personality from Germany, has a fascinating fitness journey that involves his experiences with steroids and his ultimate decision to pursue hormone replacement therapy (HRT). 

He openly shares his story, addressing the misconceptions and challenges associated with performance-enhancing substances.

Jo Lindner initially started training when he was around 17 years old. Working as a security guard, he was inspired by his more senior, muscular colleagues, who introduced him to using steroids to enhance his physique. 

Initially hesitant, Jo Lindner encountered friends using steroids and encouraged him to try them.

Jo Lindner Diet Plan and Workout Routine
via jo lindner instagram

Jo Lindner emphasizes the importance of being cautious and informed when considering steroid use. He acknowledges that many individuals lie about their steroid use for legal and personal reasons. 

However, he emphasizes the need to be intelligent and aware of the potential risks and consequences. As Jo Lindner started training, he quickly became fascinated with the results he saw. Month after month, his physique and his passion for fitness grew. 

He opened his online profiles, where he began sharing training, nutrition, and supplementation advice, gaining massive popularity and starting his career as a fitness athlete.

In recent times, Jo has been working hard on accomplishing new goals in his career. These include improving his physique, expanding his influence as a brand ambassador, and strengthening his presence as an online personality.

jo lindner fitness
via jo lindner instagram

Jo Lindner’s fitness journey took a turn when he decided to address the use of steroids in a video uploaded to his YouTube channel on September 20, 2020, titled “How I first got in touch with Steroids (the true story).” He openly shared his experiences, highlighting the risks and complications of improper steroid use.

Realizing the adverse effects of his past steroid use, Jo Lindner decided to stop using them. At that time, he firmly believed that using steroids was cheating and that individuals who used them did not have to work as hard.

However, he later understood that genetics played a significant role in achieving a desired physique, regardless of steroid use.

Years later, Jo Lindner’s perspective on steroids changed. He acknowledged that some individuals with exceptional genetics could achieve impressive results naturally or with minimal steroid use. 

jo lindner nutrition
via jo lindner instagram

After experiencing long-term side effects from previous steroid use, he sought medical assistance and underwent blood work and consultations with doctors. Eventually, he obtained a prescription for hormone replacement therapy (HRT).

Jo Lindner clarifies that HRT allows him to maintain optimal testosterone levels, making him feel good physically and mentally. However, he emphasizes that his physique is not solely due to steroids or HRT. 

He attributes his leanness to proper training, diet, and cardiovascular exercise. He highlights the importance of comprehensive fitness habits rather than relying solely on performance-enhancing substances.

Throughout his fitness journey, Jo Lindner emphasizes the need for individuals to be informed, cautious, and make decisions based on their circumstances. 

jo lindner height in feet
via jo lindner instagram

He encourages people not to overestimate the effects of steroids, as genetics and overall lifestyle choices play significant roles in achieving desired results.

Jo Lindner’s fitness story involves his initial experimentation with steroids, negative experiences, and subsequent decision to pursue hormone replacement therapy (HRT). 

His journey highlights the importance of informed decision-making, understanding individual genetics, and adopting a comprehensive approach to fitness.

Jo Lindner Death

Jo Lindner passed away at the age of 30
via Instagram

I’m sorry to hear about the tragic death of bodybuilder Jo Lindner. According to reports, Jo passed away while cuddling with his partner Nicha. Just days before his death, he had mentioned experiencing pain in his neck, which they didn’t realize was significant until it was too late.

Nicha took to Instagram to express her grief and shared heartfelt photos of the couple. She described Jo as an incredible person.

Jo had been open about his concerns regarding over-training and the potential risk of a heart attack due to his condition called rippling muscle disease, which makes the muscles unusually sensitive to movement or pressure.

He had expressed worries about experiencing a severe cramp that could affect his heart.

His friend Noel Deyzel expressed his sorrow over Jo’s passing, mentioning how he still waits for Jo’s reply on his phone, hoping to meet him at the gym.

It is a tragic loss, and the bodybuilding community mourns the death of Jo Lindner.

Jo Lindner Diet and Nutrition Plan

jo lindner diet
via jo lindner instagram

Jo Lindner follows a structured diet and nutrition plan to support his fitness goals. During his “off-season” period, he focuses on gaining lean muscle while taking a break from his strict diet. 

However, Jo is mindful not to indulge in excessive eating or bingeing, as he aims to maintain a body fat percentage below 10%, which is crucial for his desired physique.

Jo Lindner is a proponent of carb cycling when burning fat. He employs this approach primarily when he has an important fitness event coming up, during which he wants to achieve optimal leanness. However, outside of these specific periods, he strives to stay around 9% body fat throughout the year.

While the specific details of Jo Lindner’s diet and nutrition plan may vary based on his current goals and preferences, he emphasizes the importance of consuming high-quality, nutrient-dense foods. 

His diet likely consists of lean protein sources, such as chicken, fish, and tofu, which support muscle growth and repair. 

He also incorporates complex carbohydrates like sweet potatoes, quinoa, and brown rice, which provide sustained energy for his intense workouts.

In addition, Jo Lindner includes ample amounts of fresh fruits and vegetables in his diet to ensure he obtains essential vitamins, minerals, and antioxidants. These help support his overall health and aid in his recovery.

Jo may also incorporate healthy fats into his diet to optimize his nutrition, such as avocados, nuts, and olive oil. These fats provide essential nutrients and support hormone production.

Jo Lindner’s diet and nutrition approach emphasizes the importance of a well-rounded, balanced eating plan supporting his muscle-building goals while maintaining a lean physique.

Jo Lindner Meal Plan

jo lindner meal plan
via jo lindner instagram

Here is an overview of Jo Lindner’s diet and meal plan for the day:

Jo Lindner Meal 1

  • Veggies (lettuce)
  • Chicken with separate sauce (he controls the amount of sauce)

Jo Lindner Meal 2

  • A pre-meal wrap made by his girlfriend (details about the ingredients are not provided)

Jo Lindner Meal 3

  • Beef and veggies grilled at a restaurant
  • Sauces such as lemon juice, soy sauce, hot sauce, and seafood sauce for flavoring
  • Salad with additional soy sauce and other sauces

Additionally, Jo mentions consuming watermelon, a cappuccino, and water during the day. He also mentions using salt and going to the sauna to sweat and replenish nutrients.

It’s important to note that the specific quantities and calorie/macronutrient breakdowns of the meals should be mentioned in the provided information. 

Jo Lindner’s Supplements

jo lindner supplements
via jo lindner instagram

Jo Lindner includes several supplements to support his fitness goals and overall health. The supplements he incorporates into his routine are as follows:

Essential Amino Acids (EAAs)

Jo recognizes the importance of amino acids for muscle recovery and growth. EAAs provide the necessary building blocks for muscle protein synthesis, helping to repair and rebuild muscle tissue after intense workouts.


Jo includes creatine in his supplement regimen to enhance exercise performance and increase strength levels. Creatine improves power output, muscle endurance, and overall athletic performance.


To address inflammation resulting from intense training sessions, Jo incorporates an omega-3s supplement. Omega-3 fatty acids are anti-inflammatory, supporting joint health and reducing muscle soreness.


Jo includes magnesium in his supplement stack to combat the effects of intense training on his muscles. Magnesium aids in muscle relaxation and recovery, helping to alleviate muscle cramps and promote overall muscle function.

Jo Lindner Workout Routine

jo lindner pre workout
via jo lindner instagram

Jo Lindner follows a structured workout routine that targets different muscle groups on specific days of the week. 

Here is an outline of his weekly workout plan:

Monday: Chest, Shoulders, and Triceps Workout

Barbell Bench Press3 Sets of 10-12 Reps
Incline Dumbbell Press3 Sets of 8-12 Reps
Seated Chest Press Machine1 Set of 12 Reps or AMRAP (as Many Reps as Possible)
Seated Barbell Military Press4 Sets of 8-10 Reps
Lateral Raises3 Sets of 12-15 Reps
Front Raises3 Sets of 12-15 Reps
Tricep Pushdowns3 Sets of 12 Reps

Tuesday: Arms and Calves Workout

Barbell Curls3 Sets of 10-12 Reps
Hammer Curls3 Sets of 10-12 Reps
Close-Grip Bench Press3 Sets of 8-10 Reps
Bench Dips3 Sets of 12 Reps
Dive Bombers3 Sets of 10-12 Reps
Seated Calf Raises3 Sets of 12 Reps

Wednesday: Legs Workout

jo lindner que le paso
via jo lindner instagram
Barbell Back Squats4 Sets of 10-12 Reps
Romanian Deadlift3 Sets of 6-8 Reps
Lunges4 Sets of 8-10 Reps
Leg Press4 Sets of 10-12 Reps
Leg Extensions4 Sets of 10-12 Reps

Thursday: Rest day

  • Rest and Recovery

Friday: Chest Workout

Barbell Bench Press3 Sets of 10-12 Reps
Incline Dumbbell Press3 Sets of 8-12 Reps
Incline Dumbbell Flyes3 Sets of 10-12 Reps
Cable Crossovers3 Sets of 12-15 Reps
Dumbbell Pullovers3 Sets of 10-12 Reps
Decline Pushups3 Sets of 12-15 Reps or AMRAP

Saturday: Shoulders and Arms Workout

Seated Dumbbell Overhead Press4 Sets of 8-10 Reps
Front Raises4 Sets of 12 Reps
Dumbbell Curls4 Sets of 10-12 Reps
Reverse Grip Pushdowns4 Sets of 10-12 Reps
Bench Dips4 Sets of 10-12 Reps
Skull Crushers4 Sets of 10-12 Reps

Sunday: Rest Day

  • Rest and Recovery
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