Jason Mamoa Physique

Aspiring to achieve the superhuman physique of a DC superhero like Aquaman? Jason Momoa’s astonishing transformation for the iconic role can be attributed to his structured diet plan and workout plan. Even though Momoa is known for his laid-back attitude towards his eating habits, he adopted a disciplined diet approach to prepare for his Aquaman character. Let’s delve into the specifics of Jason Momoa’s Aquaman diet.

Momoa’s Transition to a Strict Diet Regime

Momoa’s usual casual approach towards his diet underwent a drastic transformation for his role as Aquaman. He embraced a much more rigorous training schedule and diet routine. Interestingly enough, he still managed to fit his favorite beverage, Guinness beer, into his daily diet. Once the film shooting wrapped up, he relished his bread and beer indulgence to the fullest.

The Core Tenets of Jason Momoa’s Aquaman Diet

Momoa’s Aquaman diet plan incorporated his fondness for Guinness beer. However, this was essentially the only indulgence he permitted himself during his training period. The diet plan was meticulously designed by his personal trainer, Stuart Walton, focusing on three primary aspects: nutrition, balance, and enjoyment.

Momoa’s diet primarily consisted of wholesome, natural foods. He completely eliminated processed carbs and junk food from his diet, replacing them with ample vegetables and proteins. This dietary transformation was not forced upon him; instead, it was a gradual shift towards healthier versions of the foods Momoa already enjoyed.

Stuart Walton employed a macronutrient intake method to monitor the ratios between carbs, fats, and proteins, which allowed Momoa to build muscle without adding fat.

The Essential Elements of the Jason Momoa Diet Plan

Here’s an outline of the key components of Jason Momoa’s diet:

  • Vegetables – An abundant intake of vegetables formed an integral part of Momoa’s diet.
  • Fruit – Fruits served as a natural source of energy for Momoa before his workout sessions.
  • Guinness Beer – Momoa’s fondness for Guinness beer was accommodated in his daily diet.
  • Peanut Butter – Natural peanut butter, sans extra sugar, was a part of Momoa’s diet due to its heart-healthy fat content.
  • Honey Sandwiches – Momoa consumed honey sandwiches before his workouts.
  • Chicken – Chicken was a crucial source of protein in Momoa’s diet.
  • Steak – Momoa’s diet also included steak.
  • Fish – Being a Hawaii-born actor, Momoa had a penchant for premium-grade sashimi.
  • Supplements – Protein powder, mass gainer, and creatine were part of Momoa’s workout supplements.

The Aquaman Diet: A Weekly Breakdown

Even though the focus here is on the diet, it’s worth noting that Momoa’s diet was complemented by a rigorous workout routine. It’s essential to maintain a balanced approach to both diet and exercise to achieve the desired results.

The Aquaman diet primarily focused on nutrition, balance, and enjoyment. It was not about strict calorie counting or extreme food restriction. Instead, it was about choosing healthier versions of the foods Momoa already loved and enjoyed.

The Workout Philosophy

The fitness plan that enabled Jason Momoa to transform into Aquaman was not just about building muscles. His personal trainer, Stuart Walton, emphasized a holistic approach that focused on three core principles: nutrition, balance, and enjoyment. Walton designed a fitness program that was sustainable and enjoyable for Momoa, with the aim of building muscle without adding excess fat. This was achieved by carefully monitoring the ratios between carbs, fats, and proteins, also known as the macronutrient intake method.

Remember that Mamoa famously hates working out and supposedly prefers to keep fit in his movie “off season” by enjoying sports rather than spending time in the gym. This of course does mean that the famously buff actor doesn’t always look like acquaman, but even the dad bod Jason Momoa keeps hold of enough muscle that when cutting time comes he’s capable of getting ready for the cameras. In short, it’s not so much of a bulk and cut as what a lot of guys hitting the gym look to do. And the actor often states that he’s far happier with his physique fluctuating and enjoying life than he would be otherwise.

The Momoa Workout Plan

Jason Momoa’s workout success wasn’t an overnight miracle but a result of dedication and a unique fitness regimen known as the Accelerated Results 7 (AR-7) routine. This routine, designed by his personal trainer Eric Laciste, challenges traditional bodybuilding methods by emphasizing consistency and pacing over heavy lifting. It is characterized by its unique pattern of 7 sets of 7 reps with 7 seconds of rest, followed by 6 sets of 6 reps with 6 seconds of rest, and finally, 5 sets of 5 reps with 5 seconds of rest. 

The whole routine is designed to maintain a high tempo, reducing muscle fatigue while maximizing the burn. The beauty of the AR-7 workout plan is its flexibility. It allows you to focus on one specific exercise at a time, maintaining the fast pace of the routine.

A Peek into the Momoa Workout Week

Monday – Chest Workout

  • Flat Bench Press
  • Incline Bench Press
  • Incline Bench Dumbbell Press
  • Plate Push-Up
  • Chest Dips

Tuesday – Back Workout

  • Medium-Grip Pull-Up
  • Reverse-Grip Chin-Up
  • Close-Grip Pull-Up
  • Seated Pulley Row
  • Reverse-Grip BB Bent-Over Row

Wednesday – Leg Workout

  • Bodyweight Squat
  • Stiff-Legged Deadlift
  • Barbell Back Squat
  • Bodyweight Jump Squat

Thursday – Core Workout

  • Medicine Ball Slam
  • Kettlebell Swing
  • Burpee
  • Leap Frog
  • 40-Yard Sprint

Friday – Arms & Legs Workout

  • Barbell Military Press
  • Bodyweight Dip
  • Diamond Push-Up
  • Dumbbell Curls
  • Dumbbell Triceps Extensions

This workout plan, when combined with the right nutrition and rest, can help you sculpt a physique akin to Jason Momoa’s Aquaman. But remember, consistency is key when it comes to seeing results.


Achieving the Aquaman physique demands dedication, discipline, and a well-structured workout and diet plan. It’s clear that, with the right mindset and balanced approach to nutrition, you can set yourself on the path towards your fitness goals. So, are you ready to embrace the Jason Momoa workout plan and transform into your own version of a superhero? The decision is yours. Remember, fitness is not just about building muscles; it’s about building a healthier and happier you. But, perhaps Mamoas lesson is a good one, to embrace a healthy lifestyle first and a body building one second.

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