Burn Fat
 min read

James Stokes AKA John B Fitness & Health Routine

Chase Stokes is an American actor best known for his role as John Booker Routledge (John B) in the Netflix teen drama series Outer Banks.




The Diet Routine of Chase Stokes - AKA John B

Chase has said that he starts his day with a healthy breakfast. He typically opts for a mix of proteins and carbs like eggs, oatmeal, and fruits. For lunch and dinner, James favors lean proteins like chicken or fish accompanied by plenty of veggies. To get the most nutritional benefit out of his meals, James focuses on using fresh ingredients rather than processed foods as much as possible. Fresh ingredients will prevent you from consuming chemicals that will cause your body to hold onto fat and hold extra water weight.

To get that lean surfer look it is important to increase the amount of protein you are eating. Protein will cause your body to burn more fat and more calories. This is due to a few reasons:

  1. Protein takes more energy for your body to digest.
  2. Protein has a thermogenesis effect which means it produces heat in your body. 

This effect will burn more calories, especially in the fat storage regions in your body. If you aren’t eating at least .8 to 1 gram of protein for every lb you weigh, then you need to increase your protein intake. If you need some help getting more protein into your diet try out Optimum Nutrition's Whey Protein.

Lean Surfer Diet Example to Achieve the John B Outer Banks Look

Following a healthy and balanced diet is crucial for achieving a lean surfer physique.

Here's an example of what your breakfast, lunch, and dinner could look like:


- 3 egg whites scrambled with spinach and mushrooms

- 1 slice of whole wheat toast

- 1 small avocado

- 1 cup of black coffee or green tea


- Grilled chicken breast or fish

- Brown rice or quinoa

- Steamed vegetables such as broccoli, carrots, and bell peppers


- Grilled salmon or tofu

- Mixed greens salad with olive oil and vinegar dressing

- Roasted sweet potato 

It's important to also incorporate healthy snacks throughout the day such as fruits, nuts, and seeds. Additionally, staying hydrated is essential for maintaining energy levels and promoting weight loss. Aim to drink at least eight glasses of water per day.

The #1 thing to remember in any diet is consistency is key when it comes to achieving a lean surfer physique through diet. Stick to whole foods that are nutrient-dense while avoiding processed foods high in sugar or saturated fats. Whole foods will help you burn through your fat storage. With dedication and commitment, you can achieve your fitness goals while fueling your body with the right nutrients. Any diet can work but it is the diet that you can stick with is the one you should follow.

Workout Plan

In addition to eating right, Chase stays active with an intense workout routine. His program consists of heavy weightlifting several days per week followed by cardio activities such as running, swimming, or biking. The heavy weight lifting will build muscle and strength throughout his body. Adding muscle will cause your body to burn more calories every day so, in theory, the more muscle you add the more calories you will burn every day making it easier to lose fat. The reason muscle causes your body to burn more calories is due to muscle takes more energy for your body to maintain. This is why when you stop working out you will lose it fast. 

The combination of strength training days and cardio-focused days is great for helping you stay in peak physical condition. The strength training will build muscle and the cardio will help keep you lean. Plus, cardio is super beneficial for your heart health and will keep you on this earth longer. Adding a bit of strength training and cardio is beneficial to any fitness enthusiast. Just do more of the one you are wanting to improve on.

Lean Surfer Workout Routine Example to Acheive that Chase Stokes Lean Surfer Physique

This workout routine is designed to help you build a lean, toned body that's perfect for surfing. It combines strength training with cardio exercises to help you burn fat and build muscle.

Try out Optimum Nutrition's pre-workout to fuel your workout! 


- 5 minutes of light jogging or jumping jacks to get your heart rate up

Strength Training 

- Squats (3 sets of 12 reps)

- Lunges (3 sets of 12 reps on each leg)

- Push-ups (3 sets of 10 reps)

- Pull-ups (3 sets of as many reps as possible)


- Running or cycling for 20 minutes at a moderate pace

- Jumping rope for 10 minutes

Core Work 

- Plank (hold for 30 seconds, rest for 30 seconds, repeat 3 times)

- Russian twists with medicine ball or weight (3 sets of 20 reps)

Cool Down 

- Stretching exercises such as hamstring stretch, quad stretch, and shoulder stretch for at least five minutes

Recover and build muscle faster with whey protein.

Remember to stay hydrated throughout the workout and modify the exercises according to your fitness level. With consistency and dedication, this workout routine can help you achieve a lean surfer physique.

Overall, Chase Stokes, AKA John B, is a great example of how dedication to developing healthy habits can make all the difference. Whether you're looking to get into acting or just aiming for better health, his diet and fitness routine is something worth emulating! Following a similar fitness routine and diet routine from what was mentioned above will give you that lean surfer-type physique. If you grow out your hair that will only help gain that look!


1. https://en.wikipedia.org/wiki/Chase_Stokes


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