➤ story by DAVID KIM
Joe Baena knows exactly what people expect when they hear he’s the son of Arnold Schwarzenegger. But expectations don’t win trophies—structure does. Baena, who was recently crowned the 2026 INBA Iron Gladiator Classic Physique champion, has built a frame that reflects years of consistent training, disciplined eating, and a few lessons absorbed from a combination of sources: his father, Arnold Schwarzenegger, and his mother’s home cooking.
From a turn on Dancing With the Stars to working in real estate, Baena’s path hasn’t been linear. But his approach to bodybuilding is. He trains with Schwarzenegger, yes, but he’s quick to point out that physique is built outside the gym as much as inside it.
How Joe Baena Lost Weight Without Losing Muscle
Recently, Baena dropped 18 pounds in eight weeks without sacrificing muscle mass, a cut driven less by extremes and more by precision. Here’s how you can do it too:
1. Consuming a high-protein diet (0.7–1.0 g per pound of bodyweight)
Baena keeps protein high throughout the day, leaning on lean staples like chicken, turkey, and ground beef to maintain muscle while cutting. One of his simple habits: a protein shake on the drive home. Instead of mixing protein powder with milk, he mixes it with orange juice, a tip he says he learned from his father.
2. Maintaining a moderate calorie deficit (10–20% below maintenance)
“It’s still on me to be disciplined and say no to the sweets, say no to the pastries, say no to the fatty foods I’m obsessed with,” he told Men’s Health.
Baena also keeps plant-based proteins in rotation, replacing them for steak when necessary. “They’re light—I can digest them really easily before going to bed so I don’t have nightmares when I fall asleep,” he says.
3. Getting to the gym no matter what. (Even if it’s just the treadmill)
“When it comes to the first day [of working out], just show up. I would say the first week—even two weeks—is all about showing up, making sure you get in through that door. No excuses,” Baena says. “Even if you’re there for 10 minutes, just get there, show up, get on the treadmill. If you’re too afraid of the weights, get on the treadmill. Just walk. Doesn’t matter.”
Joe Baena’s Best Recipes
Breakfast Recipes
1. Bodybuilder Breakfast
“OK, fine. It’s not really a bodybuilder breakfast but it’s the breakfast that I’ve been eating every day in preparation for my first bodybuilding competitions. Results come from consistency and this breakfast takes 10 minutes to make, which makes it easy to prepare every day! Simple, easy and delicious.“
- 3 whole eggs
- 1 cup egg whites
- ½ cup spinach
- 2 tbsp kimchi
- Salt, to taste
- ⅓ cup oats
- ¼ cup blueberries
- ¼ cup raspberries
- Cinnamon, to taste
2. Breakfast Burritos
“I’m prepping for something exciting, so I made these a bit leaner than I usually would. Super easy to make and if I wasn’t recording it’d probably take me 20 min. All this needed was a little salsa.“
- 1 low-carb tortilla
- 1 large egg
- ½ cup egg whites
- ¼ cup cooked, diced potatoes
- ¼ cup red and green bell peppers
- 2 tbsp onion
- 1 slice bacon
- Salt & pepper, to taste
- ¼ tsp onion powder
- ¼ tsp garlic powder
- ¼ tsp paprika
Lunch Recipes
1. Chicken, Rice and Everything Nice
“As we approach our goal, this, and the ground beef plate are really the only things I’ve been eating the last couple of weeks. On this first prep, I’ve come to realize that the consistency is really the key to getting lean and not losing muscle only a couple days away and I’m feeling great! The meal only took about 15-20 min to prepare.”
- 5–6 oz chicken breast
- 7–9 asparagus spears
- ¼ tsp paprika
- ¼ tsp garlic powder
- Salt & pepper, to taste
- ½ cup cooked rice
- ½ medium avocado
- 1½-2 cups mixed greens
- 1 tbsp apple cider vinegar
- 1 tsp mustard (drizzled)
2. Ground Chicken and Rice Bowl
“Another simple high-protein meal that I whipped up in less than 20 minutes. Tastes so good and is quite nutrient dense! Yes, I know I put it on a plate, but it didn’t look as pretty in a bowl.”
- 4 oz cooked ground chicken or turkey
- 1 tsp tomato paste
- 1½ tbsp of your fav taco seasoning
- 1 small sweet potato (about 1 cup diced)
- 1½ cups broccoli florets
- ½ cup cottage cheese
- ⅛ tsp red pepper flakes (add 1 tsp honey for more flavor)
- 2 cups arugula
- ½ cup grape tomatoes
- Zero Cal Dressing: Dijon mustard, ACV, garlic powder, tbsp water
Dinner Recipes
1. Dog Food (Ground Beef)
“This is essentially what I eat almost every day. It’s either this or chicken and rice. Very simple and easy to make and a meal that’s helped me stay consistent. It may look weird to some but it’s delicious and eating like this has helped me lose almost 20 pounds of fat in eight weeks without losing muscle!“
- 6 oz lean ground beef (96%)
- ½ cup cooked white rice
- 5–6 Brussels sprouts (halved)
- ¼ medium avocado
- ¼ cup diced onions
- ½ tsp salt
- ½ tsp pepper
- ½tsp garlic powder
- ½ tsp paprika
- Salad: 2 cups mixed greens, 1 tbsp apple cider vinegar, 1 tbsp mustard
2. Turkey Taco Bowl
This tastes a lot better with beef, but for the sake of being lean I used turkey. Another easy one to make and if you don’t feel like making your own homemade pico de gallo, you can always get it at the store. It just won’t taste as good!
- 4–5 oz raw ground turkey
- ¼ cup diced bell pepper
- ½ tsp cumin
- ½ tsp paprika
- Salt & pepper, to taste
- ½ cup cooked white rice
- ½ large avocado (sliced)
Pico de Gallo:
- ½ cup diced tomato (about 1 Roma tomato)
- 2 tbsp diced onion
- 1 tsp minced jalapeño
- 1 tbsp chopped cilantro
- Juice of ½ of lime
Supplements
GNC AMP Wheybolic Protein Powder
Beyond Raw LIT Pre-Workout – Gummy Worm
Beyond Raw Creatine HCl Powder
GNC AMP Amplified Hydration Electrolyte Drink Mix – Lemon Lime
Diet Coke (as a Pre-Workout)
For evening workouts, Baena swaps Beyond Raw LIT for Diet Coke. “It does the job. It gives you a little kick, a little boost but without the commitment, because I want to sleep tonight,” Baena says.
Joe Baena Workout Routine
On push days focused on chest, shoulders, and triceps, this is the exact nine-move workout Baena runs:
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