Diet Plan

John Nguyen Diet Plan, Workout Routine, Exercise, Body Measurements

John Nguyen
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Who is John Nguyen?

American bodybuilder John Nguyen is renowned for his ripped and powerful physique. Since discovering his love for bodybuilding in college, John has been driven to constantly develop his physique. However, he did not always have an easy time with it.

John Nguyen started to dislike his thin frame at the end of high school. He consequently had a low sense of self-worth. Until everything started to shift one day.

John was motivated by his uncle, a bodybuilder who had achieved success. John was inspired by his achievement and was resolved to follow in his footsteps.

John entered the IFBB Pro circuit in 2013 and has since gone on to establish himself as a Men’s Physique Pro Bodybuilding Competitor.

His tale is told here.

John Nguyen

Body Measurements of John Nguyen

Full Name: John Nguyen
HEIGHT: 5’9″ (175cm)
WEIGHT: 185 – 195lbs (83.9 – 88.5kg)
PROFESSION: IFBB Men’s Physique Pro, Model, Sponsored Athlete, Recreational Youth Specialist
ERA: 2010


Career Accomplishments

  • Men’s Physique Pro IFBB
  • Model
  • Featured Athlete
  • Youth Recreation Specialist

Competition Outcomes


  • San Jose Pro IFBB: Men’s Physique – 7th place
  • New York Pro IFBB: Men’s Physique – 12th place
  • Pittsburgh Pro IFBB: Men’s Physique – 11th place


  • Dayana Cadeau Classic IFBB: Men’s Physique – 11th place
  • Tampa Pro IFBB: Men’s Physique – 11th place
  • Wings of Strength Chicago Pro IFBB: Men’s Physique – 10th place
  • New York Pro IFBB: Men’s Physique – 7th place
  • Pittsburgh Pro IFBB: Men’s Physique – 10th place


  • Dayana Cadeau Classic IFBB: Men’s Physique – 5th place
  • Europa Atlantic City Pro IFBB: Men’s Physique – 4th place
  • Tampa Pro IFBB: Men’s Physique – 9th place
  • San Jose Pro IFBB: Men’s Physique – 7th place
  • New York Pro IFBB: Men’s Physique – 13th place
  • Pittsburgh Pro IFBB: Men’s Physique – 8th place
  • Governors Cup IFBB: Men’s Physique – 3rd place


  • Ferrigno Legacy Pro IFBB: Men’s Physique – 3rd place
  • Sacramento Pro IFBB: Men’s Physique – 6th place
  • Europa Super Show IFBB: Men’s Physique – 16th place


  • Sacramento Pro IFBB: Men’s Physique – 6th place
  • Titans Grand Prix IFBB: Men’s Physique – 10th place
  • Mr. Olympia IFBB: Men’s Physique – 16th place
  • Europa Super Show IFBB: Men’s Physique – 1st place
  • Team Universe NPC: Men’s Physique Class B – 1st place
  • Junior Nationals NPC: Men’s Physique Class C – 2nd place
  • Junior USA Championships NPC: Men’s Physique Class C – 2nd place
  • Gov. Cup NPC: Men’s Physique Class B – 2nd place


Beginning A Fitness Career

John Nguyen had a love for sports at a young age. He was born and reared in San Jose, California, and participated regularly in basketball games as well as track and field competitions, developing a passion for athletic competition throughout high school.

By the time John’s time in high school was over, however, his life had drastically changed. John now shifted his focus to playing video games on his computer. As a result, his enthusiasm for competitive sports had all but vanished.

From this point forward, John spent most of his day training for video game competitions. He frequently went for extended periods without eating, which had a detrimental effect on his physique quickly. John’s bad eating habits caught up with him soon; at this point, his weight had dropped to barely 105 lbs.

But eventually, John realized that his gaming obsession had caused him to lose his sense of fitness. His self-esteem plummeted as a result, and he started to dislike his lean physique. John then started looking for a change. His interest in bodybuilding was sparked by his determination to develop a great physique.

Love Of bodybuilding

John enrolled at San Jose State University after finishing his undergraduate studies to pursue a kinesiology degree. He kept studying at this time, which allowed him to constantly get good scores.

But John made sure that staying fit remained a top focus. He was able to advance significantly and quickly as a result, growing bigger and stronger and adding lean muscle mass. His exceptional genetics proved to be quite helpful along the way, enabling him to develop a proportionate and toned physique.

But eventually, people in his immediate vicinity started to notice his development. John’s uncle, who had previously competed on the bodybuilding stage, was taken aback by his physique. At this point, he persuaded John to follow in his footsteps and start competing in bodybuilding.

John was keen to carry on his uncle’s legacy after quickly becoming accustomed to the concept. He subsequently started getting ready for his first competition under the direction of his experienced uncle. John’s bodybuilding career as a result immediately started to take form.

Competition Background

Beginning in 2013, John participated in the NPC Gov. Cup competition. John found quick success in his bodybuilding career after placing second in the men’s physique class B division.

In his following four contests, John then made it into the top 5, demonstrating his ability on the bodybuilding stage. This included winning both the 2013 IFBB Europa Super Show and NPC Team Universe competitions, which were both held.

John’s bodybuilding career wasn’t always smooth sailing, though; one of his greatest losses came at the 2013 Mr. Olympia, where he came in 16th place. John persisted in moving forward despite this, anxious for greater success.

His perseverance and hard effort paid off, as evidenced by his third-place performance in events like the 2014 Ferrigno Legacy Pro. Since then, John has repeatedly entered the top 10, demonstrating his potential as a men’s physique Pro.

John’s excellent physique was developed because of his undeniable dedication to and love of bodybuilding. His fitness career immediately took off as a consequence of his diligence, and in the process, he achieved success on the bodybuilding scene.

After some time, John earned sponsorship, giving him the means to advance in his professional bodybuilding career. Due to his motivation and desire for development, he has been able to maintain his impressive body despite setbacks by taking them in stride.


John Nguyen

John always engages in vigorous exercise. He works out five to six days a week, focusing on at least two different muscle groups each session. John likes to do super sets to make sure he gets the most muscular contraction out of each rep.

Lats are John’s favorite body area to work out. Additionally, the wide-grip pull-up is one of his favorite exercises. The typical workouts he uses for each muscle group and his workout split are shown below:

John’s Exercise Split And Typical Exercises


  • Monday: Chest and Abs
  • Tuesday: Legs and Calves
  • Wednesday: Lower/Upper Back
  • Thursday: Shoulders, Traps, and Abs
  • Friday: Triceps, Biceps, and Calves
  • Saturday: Lagging Body Parts Day
  • Sunday: Rest Day


  • Flat Barbell Bench Press
  • Machine Incline Press
  • Decline Barbell Press
  • Flat Pec Flyes
  • Seated Incline Cable Flyes


  • Close Grip Barbell Press
  • Overhead Extensions
  • Tricep Pulldowns
  • Kickbacks


  • Barbell Curl
  • Seated Preacher Curl
  • Dumbbells Concentration Curls
  • Dumbbell Hammers


  • Deadlifts
  • Bent-Over Barbell Row
  • One-Arm Dumbbell Row
  • Wide Grip Pull-Ups
  • Front Pulldowns
  • Seated Cable Rows


  • Dumbbell Presses
  • Dumbbell Front Raises
  • Cable Rear Laterals
  • Barbell Shrugs


  • Barbell Squats
  • Leg Curls
  • Dumbbell Lunges
  • Leg Extensions
  • Leg Presses


  • Seated Calf Raises
  • Standing Calf Raises


John keeps his metabolism at a high level by eating four meals each day. He wants to be as trim as possible all year long, so he sticks to a clean eating plan to stay on track.

His general eating schedule resembles this:

John’s Food Program

  • 1st Meal: 3 Scrambled Eggs, Oatmeal
  • 2nd Meal: Chicken, Brown Rice, and Vegetables
  • 3rd Meal: Chicken, Brown Rice, and Vegetables
  • 4th Meal: Salmon, Brown Rice, and Vegetables
  • Supplements: Whey Protein, Casein Protein, Glutamine, BCAAs.

Influences And Idols

One of John’s main influencers is Ronnie Coleman. John admires Ronnie for the success he has had in the bodybuilding industry and aspires to follow in his footsteps.

In addition, John draws a lot of inspiration from his uncle. He was the only person to mentor John during his bodybuilding career because he was a professional bodybuilder himself. He wanted John to emulate his success on the bodybuilding stage by following in his footsteps.

What John Nguyen Can Teach Us?

John Nguyen was able to move quickly to accomplish his goal of developing a fantastic physique because of his willingness to do so. His uncle inspired him to turn to the bodybuilding stage as a result of others in his immediate vicinity seeing this.

Since then, he has gained notoriety for having a muscular and proportionate physique, which has led to his success on the bodybuilding scene.

What we can take away from John Nguyen is that developing a terrific physique requires consistency, hard work, and perseverance. John adhered to these guidelines throughout his fitness quest, and by imitating him, you can succeed where he did.