Jason Momoa Diet and Workout Mastering the R7 Method

Jason Momoa, widely recognized for his portrayal of Aquaman, has undergone a remarkable transformation to embody the superhero. His journey from a robust physique to an ultra-badass appearance stands as a testament to his dedication and unique approach to training. Throughout this blog post, we delve into the intricacies of Jason Momoa's diet and workout routine, exploring the methods that set him apart in Hollywood.

Jason Momoa Diet and Workout Mastering the R7 Method

Jason Momoa's Diet Plan

Reflections on Caloric Intake and Food Choices

A typical day in Jason Momoa's diet looks like this:

Meal Nutritional Information Description
Breakfast Calories: 500
Protein (g): 20
Carbs (g): 60
Fat (g): 25
Start your day with whole wheat bread, peanut butter, honey, and a mix of delicious fruits.
Low-Calorie Diet (Lunch) Calories: 400
Protein (g): 30
Carbs (g): 10
Fat (g): 15
Enjoy a low-calorie lunch with spinach, avocado, and animal protein for a healthy midday meal.
Post-Workout Feast Calories: 800
Protein (g): 40
Carbs (g): 5
Fat (g): 70
Replenish your energy after a workout with a feast featuring a ribeye steak, spinach, and olive oil.
last meal: Dinner Calories: 600
Protein (g): 25
Carbs (g): 15
Fat (g): 40
End your day with a hearty meal including chicken breast, spinach, and avocado for a satisfying dinner.

In the following sections, we will dive into the specifics of each meal, exploring the unique combination of nutrients that contribute to Jason Momoa's extraordinary physique.

Breakfast: Whole Wheat Bread, Peanut Butter, Honey, and Mixed Fruits

One integral component of Jason Momoa's daily dietary regimen is his power-packed breakfast. The morning ritual involves a wholesome combination of whole wheat bread, peanut butter, honey, and an assortment of mixed fruits. Let's dissect the elements of this nutritionally rich breakfast:

  • Whole Wheat Bread: The choice of whole wheat bread provides complex carbohydrates, fiber, and essential nutrients, contributing to sustained energy levels.
  • Peanut Butter: A source of protein and healthy fats, peanut butter complements the meal, offering a satiating and flavorful component.
  • Honey: Drizzling honey over the bread not only enhances sweetness but also introduces natural sugars, adding a quick energy boost.
  • Mixed Fruits: A medley of fruits, such as pineapple, blueberries, and raspberries, adds vitamins, minerals, and antioxidants to kickstart the day with a burst of nutrition.

This breakfast combination, despite its relatively light nature, aligns with Jason Momoa's unique dietary approach. It reflects his preference for a nutrient-dense and flavorful start to the day, catering to his physique and performance goals.

Lunch: Low-Calorie Diet with Spinach, Avocado, and Animal Protein

Midday marks a crucial point in Jason Momoa's nutritional strategy, featuring a meticulously crafted low-calorie lunch. This meal incorporates a blend of nutrient-rich ingredients, aligning with his physique maintenance and refinement goals. Let's delve into the components of this purposeful lunch:

  • Spinach: The inclusion of spinach provides essential vitamins, minerals, and antioxidants while keeping the calorie count low. It contributes to overall well-being and supports Momoa's commitment to a balanced diet.
  • Avocado: Adding avocado introduces healthy fats, enhancing the meal's satiety and flavor. Avocado's nutritional profile complements the low-calorie focus, promoting a sense of fullness.
  • Animal Protein: The lunch plan incorporates a source of lean animal protein, ensuring an adequate intake of amino acids for muscle maintenance and growth. Momoa's choice of protein aligns with his fitness objectives.
  • Minimal Carbs: Noteworthy is the near absence of carbs in this meal. Momoa's approach to limit carb intake during specific times reflects his tailored dietary strategy.
Ingredient Portion Calories Protein (g) Fat (g) Carbs (g)
Steak 250g 450 50 25 0
Avocado 1/2 120 1.5 12 6
Spinach 200g 40 6 0.6 6

This lunch composition showcases Jason Momoa's commitment to a well-balanced, low-calorie diet that prioritizes essential nutrients while accommodating his individual dietary preferences. The provided table outlines the macronutrient and calorie breakdown for a specific portion size of steak, avocado, and spinach.

Unconventional Pre-Workout Drink

When it comes to prepping for intense workouts, Jason Momoa's unconventional pre-workout drink aligns with his unique approach to fitness. Drawing parallels to this, there's a noteworthy product in the fitness market that shares a similar commitment to performance enhancement – Black Wolf.

Black Wolf offers powerful pre-workout formulas endorsed by athletes and influencers, including a professional boxer and a double Olympian swimmer. With three flavors plus a caffeine-free option, it caters to diverse preferences. The cutting-edge formula is backed by science, incorporating over 10 key ingredients to maximize workout performance.


Post-Workout Feast: Ribeye Steak, Spinach, and Olive Oil

As the intense workout sessions conclude, Jason Momoa doesn't settle for a typical post-workout meal – he indulges in a hearty feast to replenish his energy stores and support muscle recovery. This post-workout ritual showcases Momoa's commitment to nourishing his body with high-quality, nutrient-dense foods.

The components of this post-workout feast include:

  • Ribeye Steak: A substantial portion of ribeye steak takes center stage, delivering a rich source of protein to aid in muscle repair and growth. Momoa's choice of red meat aligns with his preference for a protein-centric diet, contributing to the replenishment of amino acids post-exercise.
  • Spinach: Complementing the protein powerhouse, a generous serving of spinach provides essential vitamins, minerals, and antioxidants. This leafy green adds a nutritional boost, supporting overall recovery and promoting optimal health.
  • Olive Oil: To elevate the flavor profile and introduce healthy fats, a drizzle of olive oil is the finishing touch. Rich in monounsaturated fats, olive oil contributes to a well-rounded post-workout meal, offering sustained energy and aiding nutrient absorption.
Food Item Calories Protein Carbohydrates Fat
Ribeye Steak (250g) Approx. 675 kcal 62g 0g 45g
Spinach (200g) Approx. 46 kcal 6g 7g 1g
Olive Oil (1 tbsp) Approx. 120 kcal 0g 0g 14g

This post-workout feast not only satisfies Momoa's taste preferences but also strategically addresses the nutritional demands of his training regimen. The combination of protein, vitamins, minerals, and healthy fats creates a well-balanced meal that supports his fitness goals and promotes efficient recovery.

Final Meal: Chicken Breast, Spinach, and Avocado

To cap off the day and ensure a well-rounded nutritional intake, Jason Momoa concludes with a final meal that combines lean protein, nutrient-dense greens, and healthy fats. This carefully crafted combination serves as the perfect finale to his daily dietary regimen.

Food Item Calories Protein Carbohydrates Fat
Chicken Breast (Dose) Approx. 165 kcal 31g 0g 3.6g
Spinach (Dose) Approx. 46 kcal 6g 7g 1g
Avocado (Half) Approx. 120 kcal 1.5g 6g 10.5g

This final meal encapsulates a balance of macronutrients, providing the necessary proteins for muscle maintenance, essential vitamins from the greens, and healthy fats from the avocado. Momoa's choice of a lean protein source, paired with nutrient-rich vegetables and a dose of good fats, reflects his commitment to a well-rounded and wholesome dietary approach.

Reflections on Caloric Intake and Food Choices

Jason Momoa's dietary approach, characterized by a lower carbohydrate intake, mirrors elements of the ketogenic (keto) diet. The keto diet is renowned for its emphasis on reducing carbs and increasing fats to induce a state of ketosis, where the body primarily burns fat for fuel.

For Momoa, adopting a lower-carb regimen serves a dual purpose. Firstly, it aligns with his body's tendency to gain weight quickly and develop belly fat. The keto-inspired approach helps him maintain a lean physique and supports efficient fat metabolism.

However, what sets Momoa's dietary strategy apart is his intentional inclusion of occasional "excesses." Unlike strict dietary protocols, Momoa incorporates flexibility into his routine. This allows him to indulge in certain pleasures, especially considering his fondness for beer. The occasional excesses, while deviating from the typical low-carb pattern, do not significantly impact his physique due to the overall structure of his diet and training regimen.

By maintaining a balance between disciplined dietary choices and occasional indulgences, Momoa showcases a realistic and sustainable approach to nutrition. This flexibility not only enhances adherence to his regimen but also contributes to the overall enjoyment of his fitness journey.

Jason Momoa Workout: The R7 Training Method

The R7, or Accelerate Result 7, is a distinctive training technique embraced by Jason Momoa in his quest for an ultra-badass physique. This unconventional approach stands out for its intensity, minimal rest periods, and strategic use of light weights to sculpt the body to perfection.

The methodology behind the R7 technique involves selecting four or five exercises and executing three rounds of sets with decreasing reps and rest times. Here's a breakdown of how it works:

  • In the first round, perform 7 sets of 7 reps for each exercise with only 7 seconds of rest between sets.
  • Proceed to the second round with 6 sets of 6 reps and 6 seconds of rest for each exercise.
  • Conclude the routine with the third round, involving 5 sets of 5 reps with 5 seconds of rest.

What makes the R7 truly remarkable is the relentless intensity it brings to each workout. The short rest intervals and high rep counts create an unparalleled burn and pump, targeting muscles with precision. Momoa's reliance on this method showcases his preference for pushing boundaries and achieving results that defy conventional training norms.

While the R7 might not be suitable for everyone, its occasional integration into a fitness routine can serve as a shock to the system, breaking monotony and fostering muscle adaptation. Momoa's commitment to this unique technique exemplifies his dedication to going beyond the ordinary in pursuit of his superhero physique.

Chest Day: 7 Sets of 7 Reps, 7 Seconds Rest, and Cardio

On chest day, one of the cornerstone exercises in Jason Momoa's workout regimen is the bench press. This compound movement takes center stage, emphasizing the development and strength of the chest muscles through a distinctive approach of 7 sets of 7 reps, with a brief 7 seconds of rest between sets.

The bench press primarily targets the following muscle groups:

  • Pectoralis Major: The primary muscle worked during the bench press, the pectoralis major, or chest muscles, undergo significant activation. This contributes to the sculpting and definition of the chest, a focal point in achieving Momoa's superhero physique.
  • Anterior Deltoids: The front part of the shoulder, known as the anterior deltoids, also plays a crucial role in the bench press. This engagement aids in shoulder development and complements the overall upper body aesthetics.
  • Triceps Brachii: The triceps, located on the back of the arm, act as synergists in the bench press. Their involvement assists in extending the elbow and contributes to the pressing movement during each repetition.

Executing 7 sets of 7 reps with minimal rest not only challenges the targeted muscles but also promotes endurance and stamina. The unique combination of high reps and reduced rest intervals creates a burn that is integral to Momoa's commitment to an intense and effective chest day workout.

Following the challenging sets of the bench press, Momoa introduces a cardiovascular element by incorporating a 20-minute treadmill run. This addition enhances the overall cardiovascular fitness of the workout, further contributing to the holistic and unconventional nature of his fitness approach.

Climbing and Pull-Ups: A Test of Strength

One of the notable aspects of Jason Momoa's fitness routine involves incorporating climbing and pull-ups, putting both endurance and upper body strength to the test. This combination not only challenges the muscles but also enhances functional fitness and overall athletic ability.

Climbing: Momoa introduces climbing into his regimen, offering a dynamic and engaging way to build strength and coordination. Climbing targets various muscle groups, including the upper body, core, and lower body, making it a comprehensive full-body workout.

Pull-Ups: Pull-ups are a fundamental exercise that contributes to the development of the back, biceps, and forearms. By performing pull-ups in different directions and utilizing various grips, Momoa diversifies the stress placed on these muscle groups, promoting balanced and functional strength.

Throughout the climbing and pull-up sessions, Momoa's commitment to testing his physical limits shines through. The challenge of maneuvering through climbing holds and executing precise pull-up variations showcases not only strength but also agility and body control.

Leg Day: Bodyweight Squats, Deadlifts, Squats with a Barbell, and Jump Squats

Leg day in Jason Momoa's workout routine is an intense affair, focusing on key exercises to strengthen and sculpt the lower body. The combination of bodyweight squats, deadlifts, squats with a barbell, and jump squats creates a comprehensive leg workout that challenges different aspects of leg muscle development.

Bodyweight Squats: The foundation of leg day, bodyweight squats target the quadriceps, hamstrings, and glutes. They serve as an excellent warm-up and help improve overall lower body mobility.

Deadlifts: Deadlifts are a compound exercise engaging multiple muscle groups, including the hamstrings, glutes, lower back, and core. This exercise contributes to overall strength and muscle development.

Squats with a Barbell: Barbell squats specifically target the quadriceps, hamstrings, and glutes. The addition of external resistance intensifies the challenge, promoting muscle growth and strength.

Jump Squats: Introducing plyometric elements with jump squats enhances power and explosiveness in the leg muscles. This dynamic movement adds a cardiovascular component to leg day, contributing to overall fitness.

Momoa's leg day regimen reflects a dedication to achieving a well-balanced physique, emphasizing both strength and aesthetics in the lower body. The variety of exercises ensures a holistic approach to leg muscle development.

Functional Circuit for Endurance

Jason Momoa incorporates a dynamic functional circuit into his training regimen to enhance endurance and overall athletic performance. This circuit involves a series of exercises that challenge different muscle groups while promoting cardiovascular fitness.

The functional circuit typically includes exercises that mimic real-world movements, emphasizing functional strength and coordination. Momoa's commitment to incorporating such circuits reflects his desire for a well-rounded fitness approach beyond traditional weightlifting.

Shoulder and Arm Day: 5 Exercises, 5 Sets, Minimal Rest

One of the focused training days in Jason Momoa's routine revolves around shoulders and arms. This workout comprises five exercises, each targeting specific muscle groups in the shoulders, biceps, and triceps. The unique aspect of this training day lies in the minimal rest between sets, adding an intensity factor to promote muscle endurance and definition.

Overview of the Shoulder and Arm Day Exercises:

  1. Exercise 1: [Name of Exercise] – Description of the exercise and its impact on targeted muscles.
  2. Exercise 2: [Name of Exercise] – Description of the exercise and its impact on targeted muscles.
  3. Exercise 3: [Name of Exercise] – Description of the exercise and its impact on targeted muscles.
  4. Exercise 4: [Name of Exercise] – Description of the exercise and its impact on targeted muscles.
  5. Exercise 5: [Name of Exercise] – Description of the exercise and its impact on targeted muscles.

Momoa's emphasis on shoulder and arm training contributes to his overall physique, creating well-defined and sculpted upper body muscles. The strategic combination of exercises and minimal rest adds an element of challenge, pushing the boundaries of muscle endurance.

The Mystery of R7: A Unique and Intense Training Experience

The R7, short for Accelerate Result 7, stands as the core of Jason Momoa's unconventional and intense training regimen. This method has intrigued many fitness enthusiasts, and its unique approach sets it apart from conventional workout routines.

Key Elements of R7:

  • Light Weights: Unlike traditional strength training, R7 involves using lighter weights.
  • Numerous Sets: Momoa performs a high number of sets for each exercise, maximizing muscle engagement.
  • Minimal Rest: One of the defining features is the minimal rest period between sets, maintaining constant intensity.

This technique aims to achieve an accelerated result in just seven sets, with varying repetitions and rest intervals. The mystery lies in its ability to push individuals to their limits while focusing on muscle refinement and endurance.

Application Across Different Muscle Groups:

The R7 methodology is versatile and can be applied to various muscle groups, allowing Momoa to sculpt and define different parts of his body. Whether it's chest day, leg day, or any targeted workout, the R7 brings a consistent and demanding training experience.

While the details of the R7 remain somewhat mysterious, its effectiveness is evident in Jason Momoa's transformation. Fitness enthusiasts intrigued by unique and challenging training methods might find the R7 approach worth exploring.


In conclusion, Jason Momoa's week-long transformation journey provides a glimpse into the rigorous diet and high-intensity workout routine that has contributed to his iconic physique. The combination of an unconventional diet plan, including low-calorie meals and occasional indulgences, coupled with the mysterious R7 training technique, has played a crucial role in Momoa's fitness success.

Key Takeaways:

  • Jason Momoa follows a unique diet plan, incorporating low-calorie meals and emphasizing specific food choices to maintain his impressive physique.
  • The R7 – Accelerate Result 7 training method stands out as a high-intensity and versatile approach, showcasing Momoa's commitment to pushing his physical limits.
  • Reflections on caloric intake and food choices highlight the balance between Momoa's occasional indulgences, especially as a beer enthusiast, and his disciplined dietary approach.
  • The mysterious nature of the R7 technique adds an element of intrigue to Momoa's workout routine, making it an unconventional yet effective fitness regimen.

Whether you're a fitness enthusiast seeking new challenges or simply intrigued by the unique aspects of Momoa's transformation, there's much to learn from his approach. Embracing a combination of disciplined nutrition and innovative training methods, Momoa exemplifies the dedication required to achieve and maintain a superhero physique.

As you embark on your fitness journey, consider exploring elements from Momoa's regimen that align with your goals, and remember that consistency and commitment are key to reaching new heights in your fitness endeavors.

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