Jujutsu Kaisen: Kento Nanami Workout Routine and Diet Plan

Kento Nanami, one of the standout characters from Jujutsu Kaisen (JJK), is known for his unflinching attitude and raw strength. As a Grade 1 sorcerer, Nanami doesn’t have time for nonsense—he’s a man on a mission, both in the world of Jujutsu and in his fitness. Unlike other characters like Satoru Gojo, who relies heavily on technique and limitless cursed energy, Nanami is a workhorse. He’s the guy who puts in the hard hours, both in the office and on the battlefield. His strength and endurance aren't just about technique—they're about discipline, routine, and raw power.

So, how can you get a physique like Nanami? First off, don’t expect any flashy training methods. Nanami is all about simplicity and efficiency. Whether you're someone just starting on your fitness journey or an advanced athlete, this workout and diet plan will give you the tools to build a strong and functional body, just like Nanami's. In this article, we’ll break down his diet and daily routine, giving you insight into how to train like a Grade 1 sorcerer. But first, let’s look at Nanami’s stats to understand the foundation of his strength.

Kento Nanami’s Stats:

• Height: 6’1” (185 cm)
• Weight: 180 lbs (82 kg)
• Occupation: Jujutsu Sorcerer (and former salaryman)
• Grade: Grade 1 Sorcerer

Given his height and weight, Nanami's physique is lean yet powerful, built for both endurance and explosive strength. His disciplined approach to life reflects in his physical capabilities, making him one of the most well-rounded fighters in Jujutsu Kaisen. With characters like Gojo and Yuji Itadori often taking the spotlight, it’s easy to overlook Nanami’s no-nonsense training style—but that’s exactly where his strength lies. Let’s dive into the core of how you can adopt his diet and workout regimen.

Diet Plan

Nanami’s disciplined approach to life likely carries over into his diet. While we can’t see him meal-prepping between exorcising curses, it's safe to assume that a guy like Nanami follows a no-nonsense, protein-rich diet. Here's how you can eat like Nanami:

1. Protein is King:
   Nanami’s job as a sorcerer means he needs to be in top physical shape at all times, and protein is the building block for muscle. Aim for at least 1 gram of protein per pound of body weight. Sources like eggs, tofu, beans, and plant-based protein shakes are essential to build and maintain lean muscle mass. If Nanami were real, he'd likely be consuming high-quality proteins after every mission to recover and stay in fighting form.

2. Complex Carbs for Energy:
   Battling curses and working as a salaryman requires endless amounts of energy. Complex carbs like oats, brown rice, and quinoa provide the sustained energy Nanami needs. You, too, can adopt this energy-efficient method of fueling your body. Stay away from sugar-heavy foods and focus on carbohydrates that keep you energized throughout the day—just like how Nanami doesn’t waste time, you shouldn’t waste energy on empty calories.

3. Healthy Fats for Recovery:
   Nanami's line of work requires mental clarity and physical endurance. Including healthy fats in your diet, like avocados, olive oil, nuts, and seeds, will help with recovery and brain function. Fats are essential for hormone production, which aids in recovery after those long, grueling workouts.

4. Fruits and Vegetables:
   Even though Nanami might be more focused on finishing a curse rather than a salad, fruits and vegetables play a key role in any balanced diet. Include leafy greens like spinach, kale, and cruciferous vegetables to ensure you're getting all the vitamins and minerals necessary for peak performance. Don't skip these—they’re crucial to maintain a strong immune system and overall health.

5. Hydration:
   Nanami’s disciplined lifestyle likely extends to his hydration habits as well. Drink at least 3 litres of water a day to stay hydrated and aid in muscle recovery. Hydration is often overlooked but is a key factor in both physical and mental performance.

Workout Routine

Nanami isn’t the flashy, show-off type like Gojo, nor is he as chaotic as Yuji Itadori. His workout, much like his character, is rooted in structure and efficiency. This daily workout is designed to build strength, endurance, and mental toughness. If you’re looking to embody the physical prowess of Nanami, consistency and volume are your keys to success.

Daily Workout:

1. 60 Pull-ups
   Pull-ups are essential for building a strong back and upper body. Nanami’s strength lies in his no-nonsense approach, and pull-ups are a perfect reflection of that. Start with sets of 10 and work your way up until you can hit 60 total reps. This will strengthen your lats, biceps, and shoulders, helping you build that broad, muscular frame. You can also split it into 30 Pull-ups and 30 Chin-ups. It's important to use different variations to strengthen the muscles and increase muscle mass.

2. 120 Push-ups
   Push-ups might seem basic, but they’re a fundamental exercise for building chest, shoulder, and tricep strength. Break them down into sets if needed, but the goal is to get 120 reps a day. Just like Nanami works diligently and methodically, push-ups require you to put in the consistent effort to see results.

3. 150 Squats
   Squats are the ultimate leg exercise, building power in your quads, hamstrings, and glutes. Nanami, with his strong and steady presence, needs a solid foundation, and so do you. Aim for 150 bodyweight squats daily, focusing on form and depth. These will also improve your lower body endurance and mobility.

Bonus Exercises:
If you’re feeling ambitious and want to push yourself even further, add some core exercises like planks or leg raises. Core strength is essential for maintaining balance and stability, and Nanami’s strength likely stems from a solid core.

Conclusion

Kento Nanami’s stoic nature and disciplined work ethic are reflected in his fitness regimen. He doesn't need flashy powers or over-the-top training to get the job done—just good old-fashioned hard work. By following this workout and diet plan, you’ll be on your way to building strength, endurance, and mental toughness, just like one of Jujutsu Kaisen’s most respected characters.

Whether you're a fan of Nanami or just looking for a solid workout to boost your fitness, this plan will help you get there. Stick to it, be consistent, and remember—discipline, not motivation, is what will bring results. So, get out there and train like a Grade 1 sorcerer.

Do share your thoughts below in the comments!