In body transformations we take a look at male fitness icons from all over the world. We breakdown how they achieved the perfect body and we reveal their top tips so you can begin your journey. In this post we’re taking a look at Michael B Jordan and his workout for the movie Creed.


 

Profile

Name: Michael Bakari Jordan

DOB: February, 9, 1987

Height: 5 ft 11 inch / 182 cm

Weight: 69 kg / 152 lbs

Birthplace: Santa Ana California U.S

Age Of Transformation: 28


 

Workout Routine

  • The aim – to become an athlete not a body builder or a poser. They wanted Michael to look like a boxer, but to move like one too
  • 1 mile warm up on treadmill each day
  • He used circuit training and cardio in order to melt body fat
  • Cardio for 45-60 minutes and circuits consisting of 3 rounds for 2 minute breaks with 15 – 25 reps
  • Daily boxing routines, including jump rope, mitts, heavy bag, speed bag
  • Used sprints, plyometrics and the speed rope
  • abs on every other day, consisting of 3 sets of 25 reps
  • the ab exercises included – standard crunches, reverse crunches, leg raisers and toe touches
  • super-sets including – shoulder presses to push ups/fly’s to push ups
  • Dumbbell curls and hammer curls
  • 3 hours of boxing at the end of every workout day

 

Diet

  • High amounts of protein
  • Only ate carbs before 1 pm
  • Regular cups of green veggies
  • Typical breakfast consisted of 4 eggs and 45 g of carbs
  • Ate protein in 8 oz servings – chicken, turkey, steak and fish
  • Regular protein shakes
  • Carbs included oats, brown rice and sweet potatoes
  • One tea spoon of oil last thing at night
  • Saturday 7pm to Sunday 7pm cheat day
  • Supplements included pre-workout and recovery

 

The Numbers

  • Ate every 2-3 hours
  • 30 second breaks between sets
  • Ate 6 meals a day
  • Used varied number of sets, from 6 to 25 depending on how tough the exercise was
  • Started off benching barely 20lbs by the time he was ready to film, he was benching 225lbs
  • 24lbs of pure muscle added
  • He trained, in his own words, all day every day for 5 months

 

Before & After Photo

michael b jordan body transformation