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Jonathan Davies (Pope) Outer Banks Fitness & Health Routine

Jonathan Pierce Daviss is an American actor who rose to fame with his role as Pope Heyward in the hit Netflix drama series Outer Banks.




Jonathan Pierce Daviss Diet

Jonathan takes nutrition seriously and follows a balanced diet full of lean proteins, complex carbs, fruits and vegetables, healthy fats, vitamins and minerals. 

To start each day, for breakfast he has oatmeal or eggs (sometimes together) with avocado toast before fueling up throughout the day on snacks such as nuts, fruits or protein shakes. If you have thought about adding a protein shake to your diet, you should try out Optimum Nutrition. At dinner time, Jonathan opts for grilled chicken breast paired with steamed veggies or fish tacos topped off with fresh salsa. Here’s a fish taco recipe for you to try out. 

Fish Taco Recipe with Fresh Salsa for a Lean Physique Diet

Fish tacos are a delicious and healthy meal option that can easily fit into a lean physique diet. Here's a recipe that you can try at home:


- 1 pound of white fish (such as cod or tilapia)

- 1 teaspoon of chili powder

- 1 teaspoon of paprika 

- Salt and pepper to taste

- 8 corn tortillas 

- Shredded cabbage or lettuce 

- Fresh salsa (see recipe below)


1. Preheat the oven to 375°F.

2. Season the fish with chili powder, paprika, salt, and pepper.

3. Place the fish on a baking sheet and bake in the oven for about 15 minutes, or until fully cooked.

4. While the fish is cooking, warm up the corn tortillas in a skillet over medium heat for about 30 seconds on each side.

5. Once the fish is cooked, remove it from the oven and use a fork to flake it into small pieces.

6. Assemble your tacos by placing some shredded cabbage or lettuce on each tortilla, followed by the flaked fish and a spoonful of fresh salsa.

Fresh Salsa Recipe:

- 2 medium-sized tomatoes, diced

- 1 small red onion, diced

- 1 jalapeño pepper, seeded and finely chopped

- Juice of one lime

- Salt and pepper to taste

Mix all ingredients together in a bowl.

This fish taco recipe with fresh salsa is packed with protein and is popping with flavor! This is an ideal meal fors someone who is looking for something flavorful but will allow them to hit their protein goal for the day. A big thing to remember is to drink plenty of water. Drinking up to a gallon of water a day fuels your body and will help you hit your goals!

As great as the recipe above sounds it can be exhausting to make dinner every night. This is why Jonathan recommends meal prepping to make sure he’s getting all of his nutrients and hitting his calorie goals for the day. It helps to buy enough ingredients to make meals for the entire week. Doing this helps Jonathan stay mindful of his portion sizes and saves him time throughout the week.

Example Diet for Men to Stay Lean Physique Like Jonathan Pierce


- 3 scrambled eggs with spinach and tomatoes

- 1 slice of whole-grain toast

- 1 cup of black coffee or green tea

Mid-Morning Snack:

- 1 medium-sized apple slice with almond butter 


- Grilled chicken breast with mixed greens salad, cherry tomatoes, cucumber, avocado 

- Dressing made from olive oil, lemon juice, and honey 

- Whole-grain pita bread or quinoa on the side 

Afternoon Snack: 

- Greek yogurt topped with blueberries 


- Grilled salmon fillet seasoned with herbs and spices 

- Roasted sweet potato wedges 

- Steamed broccoli or asparagus 

Try to avoid processed foods and sugary drinks as much as possible. Both processed and sugary foods/drinks will cause your body to store more fat. Jonathan focuses on consuming whole foods that are rich in protein, fiber, healthy fats, vitamins, and minerals so do the same if you want that lean physique.

By consistently following a well-balanced meal plan like the one above while also incorporating regular exercise into your routine (such as the HIIT workout plan to follow), you'll be on your way to achieving a physique like Outer Banks star Jonathan Pierce Daviss.

Workout Plan

The Fitness Routine Of Jonathan Pierce Daviss

When it comes to fitness, Jonathan is no stranger to hard work and dedication! Remember, Jonathan grew up playing football so he is no stranger to grinding it out through tough workouts. He grew up training 5-6 days a week so he has no probable training that frequently now. His training weeks are targeted at building strength and incorporating cardio into his weekly routine. Jonathan wants to increase his strength because it will cause his body to burn more calories every day. Building some additional strength will also make him look leaner than he actually is. On weight training days, he typically does focuses on doing 4 to 5 sets of 3-8 repetitions before moving on to a new exercise. Jonathan likes to focus on compound movements for these sets. Then we focus on more accessory movements later in his workout like DB curls or tri-cep pushdowns. For his accessory movements, he takes more of a hypertrophy approach with sets of 4 for 12 reps. For cardio, Jonathan likes to go running outdoors or hop on the treadmill for a high-intensity interval session. To get maximal fat burn during a run try and run hard for 60 seconds and then jog or walk for another 2 minutes. Repeat this 10 times and you’ll see more fat loss compared to just jogging at the same speed.

Jonathan does like to mix up his workouts so he does include yoga & pilates into his workout regimen from time to time. Both of these workout styles are great for increasing flexibility and mobility. This helps Jonathan actually grow stronger in the gym and makes him more efficient while he goes running. Jonathan does incorporate 1 rest day per week to allow him to recover from the hard work of the week.

4-Day HIIT Style Workout for Men to get a lean physique like Jonathan Pierce Daviss

Day 1: Legs

- Warm up with five minutes of light cardio (e.g. jumping jacks or jogging in place)

- Barbell Back Squats 5 sets of 5 reps

- Bulgarian Split Squats 4 sets of 8 reps on each leg

- DB Lunges 4 sets of 10 reps each leg

- DB RDL’s 5 sets of 12 reps

- 3 rounds of the following HIIT

- Pushups 60 seconds

- Butterfly situps 60 seconds

- Burpees 60 seconds

- Rest for one minute between rounds

    - Cool down with stretching 

Day 2: Cardio + Core HIIT 

- Warm up with five minutes of light cardio

- Run on the treadmill at a moderate pace for 10 minutes 

- Three sets of Russian twists (20 reps each)

- Three sets of bicycle crunches (20 reps each)

- Complete three rounds of the following circuit:

   - Box jumps for 60 seconds 

   - Medicine ball slams for 60 seconds 

   - Plank hold with hip dips for 60 seconds 

   - Rest for one minute between rounds 

- Cool down with stretching 

Day 3: Full Body Blast HIIT + Yoga  

- Warm up with five minutes of light cardio

- Complete three rounds of the following circuit:

   - Burpees for 60 seconds 

   - Kettlebell swings for 60 seconds  

   - Box step-ups holding dumbbells (alternating legs) for 30 seconds  

   - Rest for one minute between rounds  

- Finish with a yoga flow sequence that includes sun salutations, warrior poses, and hip openers.

- Cool down with stretching 

Day 4: Upper body

- Warm up with five minutes of light cardio

- DB Bench Press 4 sets of 8 reps

- DB Incline Bench Press 4 sets of 8 reps

- DB Shoulder Press 4 sets of 8 reps

- DB Flies 3 sets of 10 reps

- DB Front Raises 3 sets of 10 reps

- 3 rounds of the following HIIT

   - Burpees for 60 seconds 

   - Kettlebell swings for 60 seconds  

   - Box step-ups holding dumbbells (alternating legs) for 30 seconds  

   - Rest for one minute between rounds  

- Finish with a yoga flow sequence that includes sun salutations, warrior poses, and hip openers.

By consistently incorporating this high-intensity workout routine into your fitness regimen while also maintaining a healthy diet, will help you achieve the Jonathan Pierce Daviss lean physique.

Overall, Jonathan Pierce Daviss is obviously extremely dedicated to maintaining a healthy lifestyle both inside and outside of work. His nutrition and fitness plan provides everything he needs to look his best onscreen, while also helping him feel energized throughout the day! With the time he takes to make sure he stays fit and healthy, it’s obvious that he has a ton of drive which has turned him into a successful actor.

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