When it comes to buff Hollywood stars, Nick Jonas isn’t a name you always thought you’d see on the list. The youngest member of the teen heartthrob boy band The Jonas Brothers (but not the youngest Jonas brother! Joe, Kevin and Nick have a younger brother named Frankie) is full of surprises, like when he took the music industry by storm with his sexy hit “Jealous” after he and his brothers sported devout promise rings during their younger days.
These days, the 24-year-old crooner isn’t afraid to show some skin — after all, he’s been working hard for his sculpted bod. Jonas shared an Instagram post on Tuesday, a post-workout photo featuring his exceptionally bulging biceps and a delicious-looking protein shake.
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“My favorite part of the workout is always the protein shake afterwards,” he captioned the photo, encompassing just about everyone’s thoughts about hitting the gym.
Want to know exactly what’s in that protein shake? Keep reading to discover Nick Jonas‘ healthy meal plan and fitness routine.
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Nick Jonas’ Diet
Because Jonas has type one diabetes, he needs to be extremely calculated in his food choices. In fact, in addition to constantly watching his sugar and insulin levels, he even worked with his nutritionist, Nicole Visnic, CCN, to get a blood test done that lets him know exactly what kind of foods work for him, in terms of anti-inflammatory foods.
Once he realized which foods to load up on and which to avoid, Visnic devised a meal plan for him: three square meals a day with one snack and one protein shake. Depending on when he can squeeze in his workout, he’ll have the shake immediately after. Visnic told Men’s Fitness that the shake consists of: one scoop of vegan protein powder, one cup of berries and two cups of almond milk. Check out what a sample day of eating for Jonas looks like:
Breakfast: one egg and three egg whites with sauteed spinach and mushrooms, served with half a cup of oatmeal and one tablespoon of coconut oil
Lunch: a turkey sandwich with four ounces of sliced turkey, two slices of bread, spinach, a tomato, two slices of cheese and mustard
Snack: one ounce of almonds with one cup of baby carrots
Dinner: four ounces of chicken, one cup of black beans, two cups of steamed broccoli and two ounces of feta cheese
Nick Jonas’ Workout
Jonas’ trainer, Gregg Miele, the owner of Hustle and Heart Gym in Los Angeles, uses a “holistic trisets” approach when it comes to Jonas’ time in the gym. That means he focuses on three back-to-back sets of exercise that target the same body part with different intensities and speeds during each set.
Miele told Men’s Fitness that the holistic triset approach gets results because it allows you to “target a wide range of muscle fibers and get a large volume of work per session.” Aka less time at the gym, more gains.
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The first set involves heavy weights with lower reps at a fast tempo. The second set calls for moderate weights with a moderate amount of reps, set to a smooth and steady tempo. And finally, the last set calls for light weights and a high amount of reps set to a slow tempo.
Miele says to do this workout every other day. At the end of each triset (or grouping of three exercises), you’ll rest 3-5 minutes, then repeat for 4 total sets.
Nick Jonas’ Workout (continued)
Check out a sample day of what Jonas’ workout looks like. This triset focuses on the upper body and arms, while trisets for other days focus on other areas, like abs, legs and glutes. (Check those out here.)
Set 1
Weighted Pullups
- 4 sets, 3-5 reps
- Use heavy weights and go at an explosive tempo
Dumbbell Rows
- 4 sets, 8-10 reps
- Use moderate weights and pace yourself at a steady tempo
Straight-arm Pulldowns
- 4 sets, 15-20 reps
- Use light weights at a slow tempo
Rest 3-5 minutes.
Set 2
Incline Dumbbell Bench Press
- 4 sets, 3-5 reps
- Use heavy weights and go at an explosive tempo
Chest Cable Flye
- 4 sets, 8-10 reps
- Use moderate weights and pace yourself at a steady tempo
Band-Resisted Flye
- 4 sets, 15-20 reps
- Use light weights at a slow tempo
Rest 3-5 minutes.
Set 3
Barbell Rollout
- 4 sets, 3-5 reps
- Use heavy weights and go at an explosive tempo
Swiss Ball Leg Curl
- 4 sets, 8-10 reps
- Use moderate weights and pace yourself at a steady tempo
Swiss Ball Crunch
- 4 sets, 15-20 reps
- Use light weights at a slow tempo
Rest 3-5 minutes.
