John Meadows Diet Plan and Workout Routine

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John Meadows, the embodiment of determination and strength, left an indelible mark on the world of bodybuilding and beyond. 

His journey from adversity to achievement serves as an inspiring tale of how one man’s unyielding spirit propelled him to the pinnacle of success.

Born on April 11th, 1972, in a modest town near Columbus, Ohio, John Meadows faced the early challenges of life head-on. 

He grew up in the absence of his father and lost his mother at a tender age, leaving him under the care of his grandmother. 

Despite the hardships, John’s Meadows spirit remained unbroken, and his gratitude for his grandmother’s presence and the joys of sports illuminated his path.

John Meadows Diet Plan and Workout Routine
via john meadows instagram

In his formative years, John’s Meadows fascination with muscle physiology was ignited by a chance encounter with a fitness and bodybuilding magazine. 

This marked the beginning of his journey into the world of weights and training. He embarked on a journey that would not only transform his physique but also shape his character.

At the age of 13, he took his first bold step into the realm of bodybuilding by entering the Mr. Buckeye competition for teens. 

Although his initial foray ended in last place, it was merely the prelude to the extraordinary story that would unfold.

Tragedy struck once again when, in 1999, John Meadows lost his beloved grandmother unexpectedly. This loss shook him deeply, underscoring the fragility of life and the importance of seizing every moment.

John’s Meadows path took an even more challenging turn in 2005 when he was confronted by a rare colon disease.

The battle against this ailment was arduous, and it nearly cost him his life. His survival against all odds was a testament to his resilience and determination.

After facing the brink of death, John Meadows didn’t merely bounce back he surged forward. Using his adversities as fuel, he emerged stronger, both mentally and physically. 

With a colon surgery behind him and a renewed purpose, he returned to the bodybuilding stage with unwavering resolve.

The pursuit of his Pro Card became a driving force for John. After numerous attempts spanning 14 years, he clinched victory at the 2015 NPC Universe, a triumph that was met with tears of joy from those who had witnessed his unwavering journey.

John Meadows continued to shine on the professional bodybuilding circuit, exemplifying what could be achieved through relentless dedication. 

john meadows ifbb pro
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His aspiration to grace the stage of the illustrious Mr. Olympia contest was realized, a crowning achievement that underscored his status as an elite competitor.

Yet, amidst the triumphs and accolades, John’s ultimate goal remained to inspire others through his remarkable journey. 

He aimed to retire from professional bodybuilding, leaving behind a legacy that went far beyond the weights and the stage. Tragically, in August 2021, John’s Meadows journey came to an unexpected and peaceful end. 

The cause of his passing remains unclear, but his legacy lives on through the indomitable spirit he displayed throughout his life. John Meadows’ story is one of perseverance, courage, and triumph in the face of adversity. 

From a young boy with a dream to a respected professional bodybuilder, his journey serves as a beacon of inspiration for all who face challenges on their path to success.

John Meadows Diet and Nutrition Plan

john meadows diet plan
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Central to John Meadows’ exceptional physique and performance is his distinctive approach to nutrition. Focused on micronutrition rather than micronutrition, his dietary principles are a testament to his commitment to not only building a formidable physique but also nurturing overall health.

John Meadows places great importance on the source of his foods, adhering to the belief that the best results stem from consuming products that mirror their natural diet. 

He champions foods like grass-fed beef, wild salmon, and free-range eggs due to their high omega-3 fatty acid content. 

This emphasis on pasture-raised animal products ensures that he derives maximum benefit from their nutritional profiles, which extend far beyond conventional counterparts.

In contrast to conventional wisdom, John Meadows is a staunch advocate for incorporating saturated fats into one’s diet

Recognizing their pivotal role in hormonal balance and fundamental bodily functions, he champions foods like grass-fed beef and wild-caught salmon, both rich in heart-healthy omega-3 fatty acids. 

By embracing these fats, he not only challenges misconceptions but also harnesses their potency for his overall health and performance.

John Meadows’ nutritional philosophy extends to the realm of fat-soluble vitamins—A, D, E, and K—whose significance he places at the forefront of endocrine function and holistic well-being. 

These vitamins, he believes, accelerate the pace of fat loss while enhancing vital physiological processes. Through meticulous attention to these micronutrients, he forges a path to peak performance and optimal health.

The care of his liver occupies a vital space within Meadows’ nutrition plan. Acknowledging the liver’s pivotal role in metabolism and detoxification, he strategically incorporates intermittent breaks from training and dietary rigidity. 

These breaks offer his liver the opportunity to rejuvenate, fostering its efficiency and maintaining long-term well-being. Furthermore, he supplements his routine with milk thistle, a natural aid that supports liver recovery and vitality.

john meadows nutrition
via john meadows instagram

John Meadows’ commitment to holistic nutrition extends to managing glucose disposal—a facet crucial for both health and performance. 

By integrating supplements like alpha-lipoic acid into his regimen, he orchestrates stabilized blood sugar levels. 

This strategic approach not only contributes to optimal energy levels but also expedites fat loss, further amplifying his results. In sum, John Meadows’ nutritional philosophy transcends mere macronutrient composition. 

It embodies a profound understanding of the nuanced impact of micro nutrition, emphasizing the quality and sources of foods consumed. 

With an unwavering focus on nourishing his body from within, he exemplifies how a comprehensive approach to nutrition can yield extraordinary results, shaping not only his remarkable physique but also elevating his overall health and well-being.

John Meadows Workout Routine

john meadows workouts
via john meadows instagram

John Meadows’ approach to training is an embodiment of dedication and strategic precision. 

He has honed his workouts over years of experimentation to achieve optimal results, particularly in his back and leg training.

Back Workout Routine: Igniting Intensity

John Meadows’ back routine is a symphony of high-intensity techniques and precise movements, targeting muscle fibers with meticulous focus.

Hammer Row

Before plunging into the sets, John Meadows primes his muscles with a warm-up. With his foundation set, he embarks on 3 sets of 10 reps using heavier weights. 

Throughout this exercise, he emphasizes the contraction of the muscle, channeling maximum intensity. 

To conclude, John Meadows performs an additional drop set with reduced weight, striving for as many reps as possible while sustaining muscle tension.

One Arm Barbell Rows

This exercise thrives on impeccable form. John Meadows dedicates 4 sets of 8 reps to this movement, meticulously lifting heavy weights while ensuring each repetition is executed with precision. 

He considers the 8th rep a true test, evaluating his form’s integrity under the weight.


With either dumbbells or a machine, John Meadows crafts intensity regardless of the tool he chooses. The focus here is intensity through the movement’s range, aiming to engage the muscles fully.

Away Facing Lat Pulldowns

Harnessing the power of lats, John Meadows executes 4 sets of 10 reps with an unwavering commitment to flexing the muscles to their utmost. Each rep is an opportunity to optimize the contraction.

Reverse Hypers

In this exercise, John Meadows completes 3 sets of 10 reps. He upholds control as paramount, ensuring that each rep is executed in a controlled manner to elicit the desired impact on his muscles.

Rack Pulls

A favorite for building back thickness, Meadows doesn’t chase heavyweights here. Instead, he meticulously focuses on controlled repetitions, cultivating muscle engagement and growth.

Leg Workout Routine: Form and Strength in Harmony

John Meadows’ approach to leg training mirrors his dedication to form, ensuring that he’s not sacrificing technique for weight.

Standing Single-Leg, Seated, or Lying Leg Curl

John Meadows commences with 4 sets of 10 reps, fostering activation and control in his hamstring muscles.

Adductor Machine

Four sets of 10 reps continue the momentum, emphasizing his desire for symmetrical muscle development.

Barbell Squat or Leg Press

John Meadows’ foundational movement for leg strength, he devotes 5-8 sets of 8-10 reps. The form takes precedence, with weight progression coming only after mastery.

Hack Squat or Leg Extensions

These exercises feature 4 sets of 10-12 reps, allowing Meadows to target his leg muscles with precision.

Smith Machine Stationary Lunge

In 3 sets of 10-12 reps, John Meadows incorporates lunges to further sculpt his legs, demonstrating a focus on functional strength.

Stiff-Leg Deadlift

In the final act in his leg routine, John Meadows executes 4 sets of 8-12 reps. Form remains paramount, serving as the cornerstone of muscle engagement.

John Meadows’ workout routines are not just about lifting weights they’re about intentional engagement, meticulous form, and a commitment to unlocking the full potential of each movement. 

Through years of careful crafting, John Meadows has sculpted not only his physique but also his approach to training—leaving a legacy that emphasizes quality over quantity and precision over brute force.

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